Datasets:

ogbrandt

/

nous-pjf

like 0

<s>### Instruction: What is your approach to orthotics for athletes, and how do you consider the sensory aspects of the human foot? ### Response: I view orthotics more as a functional podiatrist, and I consider the sensory aspects of the human foot by providing mechanical support while still providing dynamic energy return to the athlete. I will also put a material like Nebosa top cover on top of the orthotic for texture and stimulation.</s>

<s>### Instruction: What is the best way to prevent chronic ankle instability and how is it related to ankle sprains? ### Response: The best way to prevent chronic ankle instability is to prevent the first ankle sprain. Research has shown that a high school athlete is where the focus should be to stop the issue from escalating. Neboso insoles are being studied to make up for the neurological deficit caused by ankle sprains. An ankle sprain can result in a partial or total tear of a ligament or retinaculum, leading to a loss of mechanical stability and neurological stability.</s>

<s>### Instruction: What do you mean by mechanical? ### Response: Mechanical would be the actual ligament integrity, right? So I have a partial tear in a ligament. It's like a monkey wrench. And this is what, this is what everything from a adductor strain to, you know, bicep tendon tear, as soon as you get a break in connective tissue integrity, you have a break in connective tissue integrity, a partial tear, a split tear, something you will never be a hundred percent.</s>

<s>### Instruction: Do you think it is possible to have that chronic ankle instability and still go on to have a long, healthy career? ### Response: A hundred percent. I think that's, we're going back to then thinking about the foot from an integrated perspective, right? So if I could get, you know, the foot core pelvic communication a little bit faster and the anticipatory effect of the feet, hip stabilizers talking, then the glutes can engage a little bit faster and then your lateral line is stabilized. And therefore we kind of have this domino effect of just a little bit faster stabilization, reaction time, anticipation, et cetera, um, for sure. And I think that that may be where some of the research in proprioceptive rehab with CAI is looking at it very isolated.</s>

<s>### Instruction: What is the relationship between medial heel whip, tight ankles, and other related issues? ### Response: Medial heel whip can often signify tight ankles or a tight anterior pelvis, which are related to tight calves, tight quads, or tight hip flexors. It can also indicate a compensation pattern for other issues. Detecting these patterns can help in identifying underlying issues and providing appropriate treatment.</s>

<s>### Instruction: What are some common compensations and movements that you pick up during your assessments? ### Response: Some common compensations and movements that I pick up during my assessments include tight psoas, tight hip flexors, tight ankles, and compensation for adductor issues. I also see external tibial torsion, or tibial femoral external rotation, which causes an egg beater walk pattern. These are energy leaks that, if left unaddressed, can be damaging to the knee joint in certain sports.</s>

<s>### Instruction: What is the medial heel whip and do you ever see the opposite, the lateral heel whip? ### Response: The medial heel whip is a compensation that occurs in late mid stance when your leg is behind you and your hip flexors or anterior pelvis is tight. You turn your foot out to open up the pelvis. I've never heard anybody mention the lateral heel whip, but it could be an issue if the opposite is happening.</s>

<s>### Instruction: What is lateral heel whip and how is it related to tibial femoral internal rotation? ### Response: Lateral heel whip is a movement where a person turns their foot out to kind of open up the pelvis and oblique the pelvis a little bit, causing the heel to whip in. It is related to tibial femoral internal rotation, which is the opposite of the lateral heel whip. Some people experience pain or discomfort from these movements, and it is important to identify and address subconscious patterns that may contribute to these issues.</s>

<s>### Instruction: How can I increase mobility in my big toe and avoid arthritis or trauma-related issues? ### Response: To increase mobility in your big toe and avoid arthritis or trauma-related issues, first ensure that there is no structural damage. If there is no structural issue, work on stretching the joint to create more joint space. It's essential to remember that the first metatarsal has to drop when you lift your big toe. Avoid using tools like toe pros for this purpose, as they may not allow the metatarsal to drop. Instead, use a doorframe or wall to gently stretch your toe.</s>

<s>### Instruction: What is the dancer's pad and how can it help a basketball player or athlete develop the Achilles tendon and get more spring from the lower leg? ### Response: The dancer's pad is a foot pad that helps to drop the first metatarsal, allowing the big toe to lift over it. This can be beneficial for athletes in developing the Achilles tendon and increasing the spring from the lower leg. The dancer's pad is made of quarter-inch felt, and it's recommended to get a felt quarter-inch dancer's pad on Amazon.</s>

<s>### Instruction: Can you explain the importance of isometric foot exercises and intrinsic foot muscles in optimizing ankle torque and catapult effect of the Achilles tendon? ### Response: Intrinsic foot exercises, like the short foot exercise, are isometrically based and create a muscular myofascial tensioning response. This compacting action of the foot allows you to leave off of the ankle and the Achilles tendon, which is essential for power and quick foot drills. To optimize ankle torque, it's crucial to have very strong, connected intrinsic foot muscles, which also connect to your pelvic floor.</s>

<s>### Instruction: What is the purpose of using toe spacers and how do you recommend incorporating them into training? ### Response: Toe spacers are designed to spread, stretch, and open up the digits and forefoot, addressing issues like bunions, hammer toes, and neuromas. To incorporate them into training, they can be used for foot strengthening and mobility exercises, such as walking or standing on them, and possibly wearing them to bed for a gentle stretching effect.</s>

<s>### Instruction: How does toe spacing affect foot pathology, plantar fascia, power in the forefoot, and balance? ### Response: Toe spacing affects foot pathology, plantar fascia, power in the forefoot, and balance in several ways. First, it helps stretch and open up the digits, stimulating the different fascia and ligaments that connect to the plantar fascia, providing a good reset for foot health. This is particularly helpful for those with plantar fasciitis. Second, toe spacing reinforces the power in the forefoot by creating a longer lever arm, allowing for more torque to be generated through the MPJs when pushing off. Third, toe spacers can improve balance by strengthening the toe flexors, which are correlated to athletic performance and vertical jump. Lastly, toe spacers can be used in dynamic drills during running, helping to enhance balance and overall performance.</s>

<s>### Instruction: Where can the listeners find out more about you and about the company? ### Response: Neboso is the website is neboso.com, we are on Instagram neboso_technology, my personal website for podiatry is drmlickle.com, and all the YouTube videos are linked to my education company ebfaglobal.com. Social media for me can be found by looking up my name.</s>

<s>### Instruction: What products did Dr. Emily recommend and how did they make a difference? ### Response: Dr. Emily recommended various organic products that made a huge difference for her and her team. She strongly recommends these products, as they have improved their overall health and wellbeing. She encourages the listeners to try them out and believes they will also enjoy the benefits.</s>

<s>### Instruction: What is the story about Damon Sheehy-Guite, the football player at the Cleveland Browns who snuck into a workout? ### Response: Damon Sheehy-Guite, a football player at the Cleveland Browns, sneaked into a workout. He was a talk of the country at the time. The extended version of the story is that the speaker played Juco basketball with his older brother, who played two years at Mesa as a point guard and freak athlete.</s>

<s>### Instruction: Can you tell me the story of a person who snuck into a workout and provide more context about their background? ### Response: A person named Devin, who is a Hooper and was born and raised in Lake Havasu city, tried to walk on the basketball team after his brother made it his freshman year. Devin was a heck of an athlete but was behind the curve in terms of skillset. He also attempted to walk on the football team despite never playing football in high school. He was living with his brother and started showing up to Phoenix college football players' workouts, training with them even though he was never a football player.</s>

<s>### Instruction: What did you admire about the younger athletes at the conference? ### Response: You admired their dead set determination, vocalizing their dreams, and their belief in themselves, which you found inspiring and something to appreciate.</s>

<s>### Instruction: What was Damon's journey like before entering the NFL, and how did he eventually get a chance to showcase his skills? ### Response: Damon's journey started with him walking on to the Phoenix college football team, where they recognized his lack of experience in high school football. He was initially assigned to be a kicker due to the team's uncertainty in teaching him how to run routes and perfect his skills. After being a Juco All-American, he tried to find a four-year or university scholarship, but faced rejection from D1 schools. He maxed out his credit cards to pay for trying to get their attention through film submissions. Eventually, he started building relationships with people at 24-hour fitnesses who had been where he wanted to go, which was the league. He found out about a private workout in Miami with the Cleveland Browns and managed to get on the list through a friend. He impressed the coach, Alonzo Highsmith, by running a four, three, eight 40 and not dropping a pass.</s>

<s>### Instruction: What was the story of the player who didn't play high school football but went on to perform well in the NFL? ### Response: The player's story is that he initially thought he was playing basketball and considered himself a 'Hooper'. He had incredible physical gifts, including quickness, and was discovered by NFL teams. He worked his way up from the minor leagues, impressing coaches and scouts with his performance. Eventually, he was invited to a mini camp and began his journey in the NFL. His first preseason game saw him touch the ball for the first time, making a punt return and scoring a touchdown. This incredible story highlights the potential for athletes with raw talent to succeed in football despite not having a high school football career.</s>

<s>### Instruction: What is the story about and what is the main lesson it teaches? ### Response: The story is about an athlete who gained massive attention after scoring a touchdown and continued to push his limits, showing immense dedication and hard work. The main lesson it teaches is the power of intent, belief, and determination in overcoming doubts and achieving one's goals.</s>

<s>### Instruction: What are some important factors to achieve gains in fitness and a successful mindset? ### Response: The key factors are putting in the right training, truly believing in yourself and your goals, and having the athletes mentality guide to help with visualization and intent. Most people don't truly believe in themselves, making it the hardest part of the process. When all three of these factors are present, gains and success in fitness can be achieved.</s>

<s>### Instruction: What was your experience at the recent wedding? ### Response: The wedding was incredible and perfect from start to finish. The bride and groom had a wonderful time, and everyone was having a great time on the dance floor.</s>

<s>### Instruction: What was the best part of your friend's wedding for you? ### Response: For me, the best part of my friend's wedding was getting loose on the dance floor, as I was finally able to showcase my unique dance moves that I had been practicing since my childhood. Although my friend's fiancée is a trained dancer, my memorable moves left a lasting impression on everyone present at the wedding.</s>

<s>### Instruction: What was the experience like at the wedding? ### Response: The experience at the wedding was incredible. Everyone was emotionally charged up, making it a great night where everyone got along. The bride was happy, and it was a dream come true for her. The next day, getting verified on Instagram was a bonus.</s>

<s>### Instruction: What led to the person getting verified on Instagram? ### Response: The person got verified on Instagram after they got married and there were many verified accounts commenting and liking their post. It seems that someone from Instagram noticed the high engagement and decided to verify the account.</s>

<s>### Instruction: What did you learn and benefit from during the weekend of growth? ### Response: You learned about velocity training from Max Schmarzo, speed mechanics from Dwayne Carlisle, strength coaching from the 49ers, baseball training mechanics from Hyper Thrive Athletics, and the belief system from Jim Bancy. You also benefited from the mental side of things in getting the most out of your athletes and getting them to truly buy in and believe. This was your first time presenting to a group of 120 people.</s>

<s>### Instruction: What was your experience like presenting at a conference with 120 attendees? ### Response: It was a lot of fun, but I don't usually do big conferences because I'm often invited during the summer, which conflicts with other commitments. I shared some of our pioneering work and studies, which got mixed reactions, but people seemed to be interested and came up to me after for follow-up questions.</s>

<s>### Instruction: How do you dive into such a deep topic as rep ranges? ### Response: First of all, if we are looking at hypertrophy, which a lot of times in our initial phase, we are looking at hypertrophy, let's add some armor.</s>

<s>### Instruction: What rep range is typically recommended for hypertrophy, and what factors contribute to muscle growth in this context? ### Response: The recommended rep range for hypertrophy is six to 15. The three factors contributing to muscle growth in this context are metabolic stress, mechanical tension, and muscle damage.</s>

<s>### Instruction: What is the general range for building hypertrophy, and how does it change with training age? ### Response: The general range for building hypertrophy is typically between 6 to 15 reps per set. However, this can change with training age. For young kids, they can build hypertrophy in the 6 to 15 rep range while also building strength and power. As training age increases, the carryover from hypertrophy training may decrease, and athletes may need to move into more power-based training.</s>

<s>### Instruction: What is the typical progression of weight training phases for athletes, and what is an inverse relationship in this context? ### Response: The typical progression for athletes includes a hypertrophy phase, followed by a strength phase, and then a power phase. In an inverse relationship context, the intensity starts low and the volume is high, and as the program progresses, the intensity increases while the volume decreases.</s>

<s>### Instruction: What are some effective ways to implement periodization in a workout routine? ### Response: Effective ways to implement periodization in a workout routine include a linear approach that combines hypertrophy, strength, and power phases, and an undulating approach that builds all qualities simultaneously. The choice depends on the individual's goals and experience level. Research may show that the undulating approach is the best overall, but understanding the different periodization methods is crucial.</s>

<s>### Instruction: What is the optimal approach to building strength, and how do rest periods and rep ranges come into play? ### Response: To build strength, focus on high intensity and low reps, typically one to five reps. High-quality reps and longer rest periods are also important. Avoid over-exhausting the muscles and prioritize safety, particularly when dealing with one or two rep maxes. Be cautious of the athlete's ego and strength coach's advice, as it can lead to dangerous situations.</s>

<s>### Instruction: What is your opinion on one rep maxes and how do you approach strength training in team environments? ### Response: I believe one rep maxes can be dangerous, especially for athletes with specific demands like court sports. I think it's better to focus on sets and reps rather than one rep maxes in team environments. I like to do five by fives or three reps with increased sets to provide enough stimulation for the body to adapt. Some people may think less is better, but you need to know the intent and goal of your training.</s>

<s>### Instruction: What's the optimal approach to strength and power workouts, and how can athletes use velocity tracking to enhance their performance? ### Response: For strength workouts, keep the repetitions low (around 3-5), rest periods long (at least 2 minutes), and use a low rep, long rest approach. For power workouts, focus on low repetition and more sets (such as 10 sets of 3), emphasizing quality reps without any velocity drop-offs. To enhance performance, athletes can use velocity trackers for exercises like squats, deadlifts, and jumps. These tools help gauge the optimal number of reps and aid in recovery by monitoring velocity drop-offs. By auto-regulating based on velocity, athletes can maintain optimal performance.</s>

<s>### Instruction: What is the purpose of using velocity-based training for plyometrics, and how can you make up for a lack of technology? ### Response: The purpose of using velocity-based training for plyometrics is to maximize intent and achieve specific goals, such as reaching a certain height or speed. If you don't have access to velocity trackers, you can use subjective methods, like timing yourself with a stopwatch, having a friend time you, or feeling when you're no longer jumping as high. Additionally, you can use your body awareness or have a coach watch you and signal when to stop the set.</s>

<s>### Instruction: Can training fast twitch muscle fibers with higher rep sets lead to a fiber type shift? ### Response: Intuitively, you would think if we're maximally training the slow twitch and then we're moderately training the fast twitch, you're not going to get a shift. So if I'm 50-50, I'm probably going to stay 50-50 and I'm just going to hypertrophy both types.</s>

<s>### Instruction: What is the difference between training slow twitch and fast twitch muscle fibers, and how can one shift from 50-50 balance to 60% fast twitch? ### Response: Training slow twitch and fast twitch muscle fibers differ in their ability to contract quickly and generate force. A shift from a 50-50 balance to 60% fast twitch requires specific exposure to the fast twitch fibers, such as low rep maximal plyometrics, which engage the fast twitch fibers more effectively than slow strength training. Plyometric training can train the fast twitch fibers 240% more than slow strength training, while slow strength training only provides a 40% increase in fast twitch fibers. However, it's still important to incorporate high rep strength training to train fast twitch fibers even when muscles are burning, without completely staying away from that.</s>

<s>### Instruction: How can high rep strength training benefit fast twitch muscles, and what role does exposure to different factors play in training for basketball? ### Response: High rep strength training can still train fast twitch muscles, and exposing the body to extremely high forces, fast rate of force development, and fatigue is important for adapting to various basketball-related factors. This makes training for basketball more complex, and knowing the intent and goal of each training session is crucial. Self-awareness and following the appropriate rubric are also important for optimal training.</s>

<s>### Instruction: How can one achieve the lowest system load in training and prevent injuries? ### Response: To achieve the lowest system load and prevent injuries in training, one can learn to mentally push themselves to the point of failure, like grabbing 10-pound weights and failing at 10. This can be done by focusing on proper form, slow movement, and controlling the weight on the way down. It's essential to find ways to make the workout extremely difficult without exposing the body to huge loads.</s>

<s>### Instruction: What is the balance between lowest system load and high load for maintaining health and improving explosiveness? ### Response: To maintain health, it's essential to stay away from extremely heavy loads and focus on lowest system load. However, if explosiveness and speed are essential for a specific individual, it might be necessary to consider a method that can build anterior pelvic tilt. Balancing both health and performance is key, but finding the right balance depends on the individual's needs and goals.</s>

<s>### Instruction: What is the importance of an anterior pelvic tilt and how does it affect athletes' performance? ### Response: Anterior pelvic tilt plays a crucial role in an athlete's performance. It can impact their explosiveness and speed. For athletes who need to gain an inch on their vertical to increase their speed, it is essential for their health and career. However, for athletes who don't need to gain much in their vertical, focusing on building strength and hypertrophy can be more beneficial. It is crucial to assess the risk analysis and understand the athlete's needs and goals to determine the right approach.</s>

<s>### Instruction: How can a trainer or coach determine the appropriate training approach for an athlete based on their risk tolerance? ### Response: Trainers or coaches can help athletes identify their risk tolerance by placing them on a spectrum with two extremes: one end representing 'no risk or very low risk' with slow or no gains, and the other end representing 'higher risk' with fast gains but potential for injury. By understanding where the athlete falls on this spectrum, trainers can tailor their approach to suit the athlete's desired level of athleticism and risk tolerance. If the athlete is on the left side of the spectrum, they may prefer safe training with slow or no gains, while athletes on the right side of the spectrum may be more comfortable with fast gains and higher risk, including more plyometrics and agility training.</s>

<s>### Instruction: What is the importance of self-awareness in sports and how can a strength coach help athletes in this aspect? ### Response: Self-awareness is crucial in sports as it allows athletes to regulate their performance and give themselves feedback. However, a communication gap often exists between athletes, coaches, and the head of the organization, which can be addressed by a strength coach who understands the game. This knowledge helps the coach to guide athletes on where they should be on the performance spectrum, considering factors like longevity and skill level.</s>

<s>### Instruction: How can a strength coach help athletes understand their position on the performance spectrum? ### Response: A strength coach can help athletes understand their position on the performance spectrum by taking into account their financial worth, skill level, and competitiveness. By analyzing these factors, the coach can guide the athlete towards a more conservative, slow method of improvement, while still addressing areas like speed and explosiveness.</s>

<s>### Instruction: What is the relationship between rep ranges and health? ### Response: When considering rep ranges for health, it is essential to focus on the lowest system load and stimulate muscles without causing excessive stress on joints. By doing so, athletes can improve their performance while maintaining their overall health and well-being.</s>

<s>### Instruction: What are some ways to stimulate muscles without going heavy and beating up joints while still exposing the body to maximal loads for health reasons, and how can we minimize plyos for injury prevention? ### Response: To stimulate muscles without going heavy and beating up joints while still exposing the body to maximal loads for health reasons, we can use hip-dominant exercises such as deadlifts and RDLs. For injury prevention, we should minimize plyos, especially with high rep counts. The biggest offense in plyos is using the Vertamax with high rep counts.</s>

<s>### Instruction: What is the best approach for training when focusing on explosiveness and athleticism? ### Response: When focusing on explosiveness and athleticism, it's best to ramp up plyometrics, high-speed strength training, and agility. Lifting should still be incorporated with high-volume initial phases, but once warmed up, move to strength and high-quality, powerful reps under five reps. Abusing the super heavyweights is not recommended, as the focus should be on the speed side of the spectrum.</s>

<s>### Instruction: How can athletes improve their training when they have a coach who is not willing to individualize it for a group of 20 guys? ### Response: The self-awareness of the athletes is key, as is their ability to communicate with the coach. The coach should also have a reasonable ego and be open to listening to the athletes' concerns. However, since most people cannot individualize their training, the focus should be on improving it for the group as a whole, playing the averages.</s>

<s>### Instruction: How does the vert code improve athletic performance and health, and what is the importance of balance in training? ### Response: The vert code improves athletic performance and health by focusing on improving explosiveness and overall health. It plays the averages to cater to most people who cannot individualize their training. The importance of balance in training is to have a mix of slow and fast days, different phases with varying intensity, and being patient to set up long-term gains and maintain health.</s>

<s>### Instruction: What should a high school basketball player do when his coach tells him to lay off the vert code during preseason training with his high school basketball team? ### Response: You're not going to be able to do both unless you take out something to make room for the vert code. If your coach has you doing a squat and a box jump out of the vert code, you have to take out one of your knee dominant lifts and one of your plyos. You cannot just add more in. In fact, if you continue to add more in to the vert code, you're probably going to get hurt.</s>

<s>### Instruction: What is the best way for a sport coach to create a really good program and enhance their athletes' athleticism? ### Response: The best way for a sport coach to create a really good program and enhance their athletes' athleticism is to work with a program that provides a team environment, guidance, and individualized training. This can be achieved by working with a coach who has experience and can provide a training guide tailored to the team's schedule and needs. By working together, coaches and players can achieve better results and avoid the constant cycle of taking steps forward and back.</s>

<s>### Instruction: How often should we test one rep max and what is the benefit? ### Response: I don't think we need to test our one rep max. I would do like a five rep max and calculate. You can Google a one rep max tester. But I don't think you need to. Every day is essentially a testing session. You go in and you train and you know when you got stronger. So if you're doing five reps or if you're, yeah, if you're doing five reps and you're doing this for your Monday and your Thursday for four straight weeks, you're going to go in and you're going to know when you can progressively overload. You're going to know when you're getting stronger.</s>

<s>### Instruction: What is your opinion on the use of isometrics for strength training, especially early on? ### Response: Early on, we'll go higher rep or obviously go for time for isometrics. So, think about like maybe 45 seconds or you can do time under tension. Sometimes I'll do like a five-second hold at the bottom, or I'll do one rep and then back down five seconds at the bottom, stand up in between. The reason I do that is mostly because people get extremely bored with isometrics sitting in one position for a long period of time. So to keep them engaged, we'll go five and then explode up and then back down five, explode up. Keeps them a little bit more engaged. But yeah, I'm cool with early on doing your longer isometrics, even up to a minute. If you're looking for like tendon health.</s>

<s>### Instruction: How many reps to use during loaded jumps to improve vertical? ### Response: Uh, so actually, I mean the men's health workout is a good one to check out</s>

<s>### Instruction: How many reps to use during loaded jumps to improve vertical? ### Response: When training with loaded jumps, it's important to focus on the drop off in velocity rather than the number of reps. Aim for a range of six to 15 reps, but the most important aspect is the drop off in velocity. If an athlete is truly giving maximum effort, their best jumps will likely occur at one, two, three, or four reps, but with a drop off at some point. In this case, three reps made the most sense for the individual, but it depends on the athlete's performance and intent.</s>

<s>### Instruction: How many shots a day is a good balance of working on your shot, but not overloading? ### Response: It depends on who you are and comes down to trial and error. Factors to consider include the individual's genetics, workload capacity, shot type, and shot situation. It's really tough to determine a specific number of shots without considering these factors.</s>

<s>### Instruction: How many shots should a basketball player take to improve their shooting skills? ### Response: It depends on the player's skill level, shot type, and situation. It's better to focus on the number of shots made rather than total shots taken. Progressively overloading with consistent practice is key to improvement. The number of shots taken should gradually increase to reach a desired number of makes. Factors like consistency and skill development also play a significant role in shooting improvement.</s>

<s>### Instruction: What is the best way to improve your shooting in basketball? ### Response: Develop a consistent and effective shooting form, and focus on stationary shooting as it requires lower intensity and allows for more repetitions. Also, prioritize the time spent on shooting over other skills such as hard cuts and ball handling. Aim for a lower-intensity shooting session, and listen to podcasts for inspiration and tips from successful athletes like T Harv.</s>

<s>### Instruction: What is the main thing Patrick remembered about the one thing he asked his friend about his success in the semifinals game? ### Response: Patrick remembered that his friend locked in with the shooting gun, which was the main thing he asked about.</s>

<s>### Instruction: What is your opinion on force reps and their place in a training program? ### Response: Force reps can have a place in a training program, but they should be used sparingly and not on every set. They can be beneficial for hypertrophy and strength, but not necessarily for explosiveness. The use of force reps depends on the individual's goals and the exercise being performed. It's essential to be smart and self-aware while incorporating force reps into one's training routine.</s>

<s>### Instruction: How can one become smarter and self-aware, and what role does the podcast play in this process? ### Response: The podcast provides pieces to the puzzle, and the listener needs to put the puzzle together to become smarter and self-aware. The listener is encouraged to become a squid, which represents being smart and self-aware. Additionally, the podcast suggests checking out Vert Code and Vert Code Elite for fitness gains.</s>

<s>### Instruction: What did Paul Favorite discuss in his recent podcast episode? ### Response: Paul Favorite discussed his honeymoon and being stung by a jellyfish, his new house and gym, how to become successful, the three well system, ideal training split, James Harden's shooting workouts, Vert Code body weight versus Vert Code Elite, and the importance of mastering body weight exercises before moving to barbell training.</s>

<s>### Instruction: Can you share your recent experiences, including your honeymoon and moving to a new house, and what you learned about the historical structures in your backyard? ### Response: I went to Europe on my honeymoon for 10 days, visiting Paris, Rome, Ibiza, and Barcelona. Upon moving into my new house, I discovered that it has many Roman structures and statues. We learned a lot about the history behind these structures, as they were identical to what we saw in Rome. While on our trip, we went on several tours, but I was not particularly interested in the historical details. However, my wife was very interested in learning about the history and details of the structures.</s>

<s>### Instruction: What was your experience like during your recent vacation in Ibiza, Spain? ### Response: I went to Ibiza last year for the first time, stayed at an all-inclusive, got super fat, and didn't exercise for the first time in my life. I enjoyed my time but still worked with clients. Now, I have to strip off the weight gained and document the process.</s>

<s>### Instruction: What is your transformation journey and what do you plan to document? ### Response: I'm going to document my transformation of being my fattest to getting in the best possible shape in the next 60 days. I'll give you a 30-day progress and then a 60-day progress. I'll also provide a 90-day progress. This will be called 'Fat. Don't Fly,' a five or six-part series on YouTube that will be a legit documentary. I'll document everything from diet, exercise, mental struggles, and more. I'll teach you guys how I'm doing it too.</s>

<s>### Instruction: Why did you get stung by a jellyfish? ### Response: There could be several reasons. One possibility is that jellyfish found out that you have a preference for squids. Another possibility is that they found out that you are a whistleblower, as you were calling out potential dangers like jellyfish in the water and warning others to avoid them.</s>

<s>### Instruction: What is the correct treatment for a jellyfish sting? ### Response: According to the expert in the story, the correct treatment for a jellyfish sting is a little cream and a beer. However, the narrator's hand is still red and itchy, so it's unclear if this is the proper treatment.</s>

<s>### Instruction: What did you do recently and why? ### Response: I moved to a new house in Calabasas, which is on the opposite side of LA, to build an experience for our clients that has never been done and is unmatched. The reason for this is to provide a better training experience and more results for my clients.</s>

<s>### Instruction: What is the purpose of having a guest house for clients in your business? ### Response: The purpose of having a guest house for clients in my business is to provide a comfortable and convenient environment for them to stay, train, and recover. The house will have various amenities such as an agility turf area, a weight room, a court, a hot tub, a cold tub, a steam room, and a potential sauna. The in-house chef will also provide stress-free, optimal meals. The goal is to enhance the clients' training, recovery, and overall happiness, which will contribute to their success at higher levels.</s>

<s>### Instruction: What is the speaker's philosophy on spending money and investing in their business? ### Response: The speaker believes in investing in their business and only spending money when it comes back. They have a rule of never spending money unless it comes back, which they have followed for the last 10 years. They have also made investments in their Tesla, seeing it as an investment for time and money saved on traffic and a more relaxing carpool lane experience. They have acted like they don't have much money, which has helped them get to the next level financially by keeping, saving, and investing their earnings.</s>

<s>### Instruction: What is the luxury house and what does it represent for the speaker? ### Response: The luxury house is an investment for the speaker, representing a way to get to the next level. It's also an investment in themselves, providing a gym in their backyard for more time and less commuting, as well as making their wife and dog happy with a pool and space to run.</s>

<s>### Instruction: What was the funny incident described in the story? ### Response: The funny incident described in the story was Millie and Ashley slipping and struggling to get grip while walking down a water slide, with the speaker recording the whole scene and eventually helping them out.</s>

<s>### Instruction: What are the three wells that contribute to staying motivated? ### Response: I call it three wells. The most motivated people break it down to this. They have a well of purpose, a well of passion, and a well of persistence. A well of purpose gives them a clear reason for their actions. A well of passion fuels their drive and enthusiasm. A well of persistence helps them to overcome obstacles and keep going.</s>

<s>### Instruction: What are the three wells that motivate and drive people in any industry and sports, according to the speaker? ### Response: The three wells are purpose, passion, and chip. The speaker believes that these wells can change, but a person must have a minimum of three wells to stay motivated and driven.</s>

<s>### Instruction: What are the two main wells that the speaker pulls from to explain their actions and motivation? ### Response: The two main wells that the speaker pulls from are purpose and passion. They believe in helping as many people as possible and are extremely passionate about what they do, including training, basketball, and helping people achieve their fitness goals.</s>

<s>### Instruction: What are the three key factors that contribute to success in personal training? ### Response: The three key factors are passion, chip (or resilience), and knowledge. Passion is essential for maintaining motivation and avoiding burnout, chip (or resilience) helps to overcome obstacles and setbacks, and knowledge ensures that one can provide effective training to clients.</s>

<s>### Instruction: What is the chip on your shoulder and how does it relate to motivation and success? ### Response: The chip on your shoulder refers to a strong desire to prove people wrong and overcome negative comments or doubts. It can provide a lot of energy and motivation for individuals to succeed, especially when they face opposition or adversity. However, once they achieve success, the motivation can decrease as the chip on their shoulder shrinks. Some people may become self-driven and ego-driven, leading to ruined relationships and eventually, a decline in their success.</s>

<s>### Instruction: What is the speaker's perspective on motivation and proving people wrong? ### Response: The speaker believes that motivation can come from overcoming doubters and previous failures, as well as proving people wrong. They also mention the importance of having multiple sources of motivation and energy, and how over time, as success is achieved, the motivation to prove doubters wrong can decrease as more praise is received.</s>

<s>### Instruction: How do you fill up your passion? ### Response: Well, because a lot of people doubt you, you have to remind yourself of the doubters and haters to keep pushing forward.</s>

<s>### Instruction: How do you fill up and nurture your passion in your craft? ### Response: Passion is innate and can be nurtured through doing what you love within the industry and getting rid of things that you hate. Trimming the things that drain you can help bring your passion levels back up. Additionally, doing more of what you love, even if it means bringing in less money, can help fill up your passion well and provide energy.</s>

<s>### Instruction: How can one nurture their passion and purpose while focusing on their career in the industry? ### Response: To nurture one's passion and purpose while focusing on their career in the industry, it's crucial to make a gradual transition. Start by doing more of what you love, even if it means bringing in less money. This will fill up your passion well and provide you with energy and focus. Then, take steps to transition away from clients or situations that don't align with your passion. For purpose, set reminders to stay focused on what truly makes you happy, which in this case is helping others within the industry. While it's essential to secure financial stability, it should not be the primary source of happiness.</s>

<s>### Instruction: How does the speaker's happiness level and passion for their craft impact their decision-making in training athletes, regardless of their level of fame or potential? ### Response: The speaker emphasizes the importance of purpose and change over monetary gain or fame. They believe that focusing on their passion for their craft and the impact they can make on a trainee's life, regardless of their potential, is what truly matters. They have experience in training both top athletes and less-known individuals and believe that this perspective allows them to make decisions based on their purpose, rather than financial success.</s>

<s>### Instruction: What are the three wells that need to be nurtured and filled for sustainable energy and motivation in a demanding industry? ### Response: The three wells that need to be nurtured and filled are purpose, passion, and phosphocreatine system. Purpose represents the long-term energy source, passion represents the energy source for short-term tasks, and phosphocreatine system helps in immediate energy production.</s>

<s>### Instruction: What are the three wells that contribute to an individual's success, and can you provide examples of well-known individuals who rely on these three wells? ### Response: The three wells that contribute to an individual's success are: 1) Chip on the shoulder (negative emotion), 2) Passion, and 3) Purpose. An example of a well-known individual who relies on these three wells is Kobe Bryant. Kobe is known for his chip on the shoulder mentality, his passion for the game of basketball, and his understanding of his purpose within the sport.</s>

<s>### Instruction: What workout split would you suggest for someone with a goal in mind? ### Response: A full body three-day split is likely to work well for most people. However, it depends on your goal, training age, and time available in the day. A bodybuilding split is generally not recommended for athletes.</s>

<s>### Instruction: When is it beneficial to do a full body split and when should you use a bodybuilder split? ### Response: For most people, a full body split is more beneficial in building muscle than a bodybuilder split. However, at a very high level, like a bodybuilder, they may need that much volume per muscle group to damage the muscle. In this case, a full body split might make sense for them, but for most people, a full body split is better for muscle growth. Training should be viewed as a 'bottle of advil', giving a small stimulus spread out more frequently for better results.</s>

<s>### Instruction: What is the best workout schedule to maximize muscle protein synthesis and minimize muscle damage? ### Response: For optimal muscle protein synthesis and minimizing muscle damage, it is recommended to train each muscle group with smaller doses per session. For example, one exercise for chest, one for back, one for shoulders, and so on. This approach allows for consistent muscle protein synthesis throughout the week, as opposed to following a full body workout or an upper-lower split. Full body workouts should be considered only for those who have been lifting for a long time or have specific goals, such as increasing their vertical jump.</s>

<s>### Instruction: What do you think about pre-workout supplements for high school and youth athletes? ### Response: I don't think a pre-workout supplement is necessary especially for high school athletes, youth athletes. If you are at that age where you do feel like you need it, you're tired because of work or whatever. Well, actually, first, let me say this. If you're taking a pre-workout, ask yourself why you need that pre-workout, right? Because that's a quick fix, but is that really the overall solution, right? That's a Band-Aid. You're covering up something else. So what are we covering up? If we feel like we have to have a pre-workout, are you sure that your sleep is good, right? Are you sure that you're getting eight hours of sleep? You might be tired because of that. Are you sure that you're not on your phone too much throughout the day and that blue light is slowly killing you? Are you sure you're getting enough sunlight, right? More sunlight, less blue</s>

<s>### Instruction: What is the best natural pre-workout combination and why should I avoid having coffee and half a grapefruit? ### Response: The best natural pre-workout combination is coffee and half of a grapefruit. You should avoid having this combination because it interferes with the metabolism of certain medications, including statins, which can increase the risk of muscle damage and liver injury. The interaction between caffeine and grapefruit can also lead to increased levels of caffeine in the body, causing jitters, anxiety, or other side effects. It's essential to be aware of potential drug interactions and consult a healthcare professional before making any significant changes to your diet or supplement routine.</s>

<s>### Instruction: Why do some people get patellar tendonitis when they jump, and how can it be treated? ### Response: Patellar tendonitis, also known as jumper's knee, can come from spring forces during jumping or landing. To prevent and treat it, one can jump to a box to reduce landing forces, perform isometrics for pain relief and tendon strengthening, and gradually progress to heavy but slow strength training.</s>

<s>### Instruction: What is the process of recovery and rehabilitation from patellar tendonitis and how can we avoid aggravating it? ### Response: First, decrease pain and strengthen the tendon with slow and heavy strength training. Then, gradually progress to more explosive activities like low level hops and bounds. After that, perform intense plyometrics. To avoid aggravating it, follow the protocol of three consecutive plyometric sessions without increasing pain. If pain elevates, you're not quite ready to return to playing. If pain doesn't elevate, gradually get back into playing. Also, pay attention to overall load of playing and lifting to prevent patellar tendonitis.</s>

<s>### Instruction: Does the vert code work as well as the vert code elite? ### Response: It depends. For those with a low training age or in their first five years of training, vert code body weight is likely to work better than vert code elite. It's like starting with a basic recipe before moving on to advanced techniques. The vert code provides a solid foundation for beginners, while the vert code elite might be too advanced for them.</s>

<s>### Instruction: Why should people focus on mastering their body weight before adding weight in exercises like squats? ### Response: People should focus on mastering their body weight because it allows them to target their muscles effectively, develop strength, and avoid overloading themselves with weights they may not be able to handle. By mastering body weight, individuals can ensure they are getting the most out of their workouts and avoiding unnecessary strain.</s>

<s>### Instruction: How can one effectively load a single leg squat when they don't have access to weights? ### Response: If you don't have access to weights, you can use milk cartons, water jugs, or other household items to add torso load. Start by filling them with water, gradually increasing the weight. This helps to work with what you have and progressively increase the challenge.</s>

<s>### Instruction: What is a simple way to start getting a strength stimulus without access to weights? ### Response: One way to start is by using a backpack with books in it to weigh it. Begin with two pounds and gradually increase the weight by adding more books. Perform true one-leg squats and aim for eight reps. As you progress, increase the weight and add more items to the backpack to make it heavier. This method allows you to get a strength stimulus without access to weights.</s>

<s>### Instruction: What is the key to progressing in exercise and how can you overcome limitations when using equipment at home or at the gym? ### Response: The key to progressing in exercise is focusing on progression and writing down your workouts. Once you reach a point where you can't load the exercise with available equipment, consider alternative methods like using a medicine ball, dumbbells, or kettlebells. Eventually, you may need to move on to barbell training. For beginners, the Vertcode body weight program can provide better results.</s>

<s>### Instruction: How many shots does James Harden make a day? ### Response: James Harden doesn't track the number of shots he makes daily. He is very intuitive, freestyle, and creative with his shooting approach. He doesn't have a specific goal to make a certain number of shots each day.</s>

<s>### Instruction: What makes James' one-leg shots unique and how did he develop this skill over time? ### Response: James' one-leg shots are unique due to his creativity, intuition, and gradual improvement over the years. He started practicing this shot during shooting sessions years ago and gradually became more confident in using it during games. The one-leg shot allows for quicker shooting as it doesn't require a second foot to be planted, making it faster but currently a low percentage shot since it's not widely practiced. However, it's possible that this shot will become a part of the game as more players start practicing it.</s>