question & answer

Straight answers to common training, nutrition, and recovery questions. based on real coaching experience and evidence-based practice.

question #4

lifestyle now vs. you at 20

Question:

What age-related changes have you made to your diet/workouts/sups? Think 28 vs 38

Answer:

This is a big topic, I will write a newsletter on this one to expand on it, but for now here’s the abbreviated version:

Diet – Like most people that get older, My life is way more hectic & complicated than it has ever been. My need for simplifying has gone up exponentially. I don’t make the time to weigh & prep my food anymore – I’d rather spend that time working/learning/being present with my family. So as a result, I’ve drifted towards the carnivore diet.

People are probably going to think it’s not sustainable, or that I’m a weirdo zealot for saying that but hear me out first…

I really like eating steak, and when I eat it I feel good. I also really like pastries, but when I eat it I don’t feel good. I really like walnuts, hazelnuts, peanuts, & some fruits & veggies, but when I eat them, I have an allergic reaction (I don’t die, I just get itchy and/or stomach aches). So, I just simplify. I just cut them out most of the time and I feel and perform better. And by doing carnivore, I can literally eat as much as I want and I don’t gain weight – so it’s very easy for me to do.

I have tried every single diet. Keto, vegan, zone, paleo, blah blah blah. The best I’ve performed, and looked, is by doing a zone diet of 40% carbs 30% fat 30% protein. But that involved weighing every single meal and food prepping. I did that for 4 years of college. It was necessary for peak athletic performance for me. That was my main goal at that time.

Now? My goals have changed. I want my health to be good which is primarily impacted by my body fat %. Easiest way for me to do that is through fasting and carnivore.

I do not recommend this lifestyle to everyone. But it works for me.

Workouts – when I was 28 I cared about the weight on the bar. I really don’t care anymore. I just want to feel good, still have enough strength to choke someone that threatens me or my family and look good naked – so my wife still wants to look at me and so I don’t feel awful about myself.

I do a ton of bodyweight exercises now. Decent volume, but mostly for a pump. I’m not chasing weight. I’m chasing consistency and a pump. That’s it. And that’s been more than enough to satisfy my energy & physique demands.

Supplements – I wrote a newsletter on this one. But to simplify – instead of taking everything I can under the sun to improve physical performance – now I care about cognition, longevity & health. To boil it down, multivitamins & fish oils EVERY SINGLE DAY.

If you want more info on this sign up for my newsletter.

question #5

floating heel vs. rudiment series: when and why

Question:

Please elaborate on your personal opinion between Cal Dietz’s perspective on emphasizing a floating heel during training means vs Dan Pfaff’s emphasis on utilizing heel contact in drills, rudimentary series, dribbles, jumps, etc. Thank you.

Answer:

I want to preface this by saying, I cannot speak for Cal nor Dan. This is MY interpretation and application of certain methods/exercises, so I will only speak on what I do and why.

Why/when I use/implement:

Floating heel –

For me, this is used after we’ve already strengthened the soleus via isometrics for a period of time. Most of our athletes are very weak in this area, so it takes 4-8 weeks to improve this before flatlining on bodyweight isometrics alone. Just by utilizing soleus isos, we’ve seen insane improvements in verts. We’ve added weight to the isos, but haven’t noticed much of an improvement past bodyweight, so we just progress to bodyweight competence and move on.

Once we stop seeing improved competency for a couple of weeks, then we go to more floating heel dynamic work. This isn’t typically loaded. Just different jump variations: reactive 90s, 180s, 360s, & jumping from/on unlevel/unstable surfaces.

We do this to allow the athlete to learn how to apply realized strength from isometrics in a way that would be applicable to sport. Our way to increase force with this exercise is through sprints. Faster speeds = higher force/power. Why that? It’s more task specific vs just adding weight.

Rudiment series –

I use this as a way to teach athletes how to jump, land, decelerate and change direction in a submaximal fashion as well as improve rhythm, low intensity reactiveness and connective tissues associated with movements. It’s very simple. We start off with one jump, then two, then three then rebounds, then add weight with rebounds. Once we show competency with that, then we’re typically at a higher DOD plyometric, reduce the volume/load of rudiment series and just expose for maintenance purposes. It’s a great starting point of which we can/will build our more intensive plyos.

question #6

jump progressions with youth athletes

Question:

Hi Mike, I was wondering what the best way to progress jumps and plyos is with youth athletes? Would you recommend athletes be at a certain level of strength or training age prior to performing weighted jumps, depth drops etc?

Answer:

Slowly. There are limited reasons to rush any progression with youth athletes. They lack the hormones to have the maximal adaptations & on top of that, have the rest of their lives to progress and play. Make sure fundamentals are consistently done to perfection before increasing the degree of difficulty. It’ll pay off in the long run.

Stick with:

box jumps – bilateral and unilateral

Squat Jumps – bilateral and unilateral

Rudiment series

Skill acquisition of basic landing/deceleration mechanics

Fun jumps – for coordination not intensity

- 90/90

- 180’s

- 360’s

- Star Jumps

- Tuck Jumps

- Multidirectional Jumps

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