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<s>### Instruction: Do you think one-legged three-pointers will become a part of the game for highly skilled players? ### Response: Yes, I think it will be a part of the game for highly skilled players like Harden, Steph Curry, and Trey Young. They have the skill and one-motion shooting ability to consistently hit one-legged three-pointers. However, it's not recommended for young players to start working on it yet, as they have many other skills to focus on first.</s>

<s>### Instruction: How long should you be sore after a workout to optimize games without causing problems? ### Response: I would say forty-eight hours. That sort of should go away or at least not impair you.</s>

<s>### Instruction: Is working out to the point of being sore a good indicator of a good workout? ### Response: No, soreness is a very poor indicator of how good your workout is.</s>

<s>### Instruction: What is the constant process of down, slight up, down, slight up and why do some people not feel bouncy? ### Response: The constant process of down, slight up, down, slight up is a result of training, decreasing, fully recovering, and getting an increase. People may not feel bouncy because they do not fully let their bodies recover, leading to a continuous decline. To improve recovery, they should separate workouts by more time and do minimum doses.</s>

<s>### Instruction: How should one approach their workouts based on soreness? ### Response: One should not base the effectiveness of their workout on soreness. If they are sore for several days after training, they may be doing too much. They should cut back and gradually increase their capacity.</s>

<s>### Instruction: How did Patrick McKeown become the nasal breathing expert and where did this knowledge come from? ### Response: Patrick McKeown became the nasal breathing expert by accident. He discovered the importance of nasal breathing through his own experiences with asthma, undiagnosed obstructive sleep apnea, and chronic mouth breathing. He came across a newspaper article in 1997-98 about a Russian doctor who worked with astronauts during the Soviet space race. The doctor emphasized that breathing should always be in and out through the nose, and this inspired Patrick to start focusing on nasal breathing. He even taped his mouth closed to force himself to breathe through his nose.</s>

<s>### Instruction: What factors led to the decline in popularity of nasal breathing in recent generations and why is it becoming popular again? ### Response: The decline in popularity of nasal breathing in recent generations can be attributed to it being taught incorrectly, leading to a lack of understanding about its importance. However, as people are becoming more aware of the benefits of nasal breathing, such as improved sleep, reduced stress, and better overall health, it is gaining popularity again.</s>

<s>### Instruction: Why is breathing being brought back up now and why isn't it popular? ### Response: Breathing is being brought back up now because it was not taught correctly in the past. The reason it isn't popular is that it was taught incorrectly, with a focus on a single dimension of breathing, and it involved airy fairy concepts like angels and Christians, which put people off. The importance of breathing is multi-dimensional and requires a skilled instructor or trainer to tweak physical movements for each individual. Breathing is complex and should not be focused on just one dimension. The usefulness of taking a big breath or breathing more air is nonsense.</s>

<s>### Instruction: How can we improve our physical exercise and achieve a flow state? ### Response: Improving our physical exercise and achieving a flow state can be achieved through understanding and adopting proper breathing techniques, getting a good night's sleep, and developing good concentration. By doing so, we can enhance our body's ability to make adaptations, including protecting airways, increasing oxygen uptake in the blood, and increasing oxygen delivery to tissues. This leads to better recovery and preparation for events. The key is to practice outside of the game and attain flow states.</s>

<s>### Instruction: What are the benefits of functional breathing and how does it relate to performance in both mental and physical aspects? ### Response: Functional breathing has various benefits for performance, including improving blood circulation, delaying lactic acid and fatigue, increasing respiratory muscle strength, and enhancing functional breathing and movement. It also helps in stabilizing the spine and improving visual spatial awareness.</s>

<s>### Instruction: What are some recent findings on the impact of breathing techniques on athletes' performance? ### Response: Recent studies have shown that breathing through the nose can improve visual spatial awareness, and breath holding during sprints can enhance repeated sprint ability in team sports. A 2021 study in Israel and a 2018 paper on rugby union players found significant improvements in performance after incorporating breath holding into their training.</s>

<s>### Instruction: Is it possible to get through a basketball game with just nasal breathing? ### Response: While it might not be feasible for competitive athletes to have 100% nasal breathing during a game, adopting some nasal breathing can help the body make adaptations. However, when first switching from mouth to nose breathing, air hunger can be strong, and it might not be ideal to do during match practice sessions. Nasal breathing can improve CO2 tolerance, which can reduce breathlessness.</s>

<s>### Instruction: What is the benefit of nasal breathing during physical exercise? ### Response: The benefit of nasal breathing during physical exercise is that it allows your body to adapt to an increased CO2 tolerance, which reduces breathlessness and the likelihood of gassing out. It also helps athletes achieve 100% of work intensity with nasal breathing versus mouth breathing and reduces ventilation by 22%. Nasal breathing is influenced by genetics, with people of African descent typically having a better nasal airway.</s>

<s>### Instruction: Can you explain the Bolt score and how it is used in breath training? ### Response: The Bolt score is a simple breath hold time assessment. To perform the test, sit down for about five minutes and take a normal breath. Then, take a breath through your nose and pinch your nose with your fingers. Measure how long you can hold your breath until you feel the first definite desire to breathe or the first involuntary movement of the diaphragm. This test helps give an indicator of your breath hold capacity and can be used as part of a breath training program.</s>

<s>### Instruction: What is the significance of the BOLD score in assessing dysfunctional breathing patterns and how can it impact athletes? ### Response: The BOLD score, developed by Professor Kyle Kiesel, is a simple screening tool that assesses breathing patterns from a biochemical, biomechanical, and psychophysiological point of view. A BOLD score above 25 seconds indicates an 89% chance that dysfunctional breathing is not present. Athletes may be surprised to find that even at a high level, they may have a BOLD score of 15 seconds, leading to disproportionate breathlessness. A low BOLD score is associated with a faster respiratory rate, upper chest breathing, and a higher likelihood of hyperventilation during difficult situations, which can impact an individual's state of mind and ability to come up with effective solutions.</s>

<s>### Instruction: How can one change their state from anxiety to relaxation through breathing techniques? ### Response: To change their state from anxiety to relaxation, one can use breathing techniques such as taking a very soft breath in through the nose and a relaxed, slow, and gentle exhalation. This can be done an hour or half an hour before the event during the warm-up. By breathing light, slow, and low, the person can down regulate if they are ramped up, or up regulate if they are too lethargic. Additionally, incorporating a few easy and strong breath tools can help stress the body and increase blood flow to the brain.</s>

<s>### Instruction: What is the impact of light, slow, and low breathing on physiology and sports performance? ### Response: Light, slow, and low breathing can have a significant impact on physiology and sports performance. By practicing these breathing techniques, individuals can enhance their focus, concentration, and overall performance. In the case of elite military snipers, it is essential for them to maintain constant attention while working in shifts of one hour at a time. By understanding the physiology behind breathing, these snipers can learn when to pull the trigger, which in this case, is during the exhalation at the end of the breath. This knowledge allows them to optimize their performance and avoid distractions that could lead to missed opportunities.</s>

<s>### Instruction: What is the optimal time to pull the trigger in relation to breathing, and how can one maintain balance and down-regulate psychological pressure while approaching a shot? ### Response: The optimal time to pull the trigger is between heartbeats, during a slow and prolonged exhalation. This allows the vagus nerve to secrete acetylcholine, which slows down the heart rate and increases the distance between beats. To maintain balance and down-regulate psychological pressure while approaching a shot, one should breathe in through the nose, allowing for a slow and prolonged exhalation. This helps to recover energy and find a balance between stress, relaxation, and being too gassed out. Special forces often use the breathing technique called box breathing to achieve this balance in the autonomic nervous system.</s>

<s>### Instruction: What is the purpose of box breathing and how can it be incorporated into sports training and performance? ### Response: Box breathing is a technique that helps maintain balance in the autonomic nervous system. It involves inhaling for four seconds, holding the breath for four seconds, exhaling for four seconds, and holding the breath for four seconds. This technique can be incorporated into sports training and performance by practicing it during warm-ups and using it in situations where an athlete needs to manage stress, such as timeouts or before a game. It can also help athletes achieve a flow state, which is crucial for optimal performance.</s>

<s>### Instruction: What are some techniques to help athletes manage pre-match anxiety and prepare their muscles for increased oxygen prior to intense exercise? ### Response: To manage pre-match anxiety, athletes can use techniques like nasal breathing, light breathing, slow breathing, and low breathing. The warm-up is not just for injury prevention, but also to prepare the muscles for increased oxygen. Additionally, box breathing can help regulate breathing and breath holds can be incorporated. It's important to be conscious of one's own energy and personality when using these techniques.</s>

<s>### Instruction: How can I conserve energy and improve my mental focus during a game? ### Response: To conserve energy and improve mental focus during a game, it's essential to train both the body and the brain. One technique is to focus on your breathing, specifically by using the cue of moving the nasal hairs. Bring your attention inwards and focus on the airflow coming in and out of your nose, slowly and gently. This will help you relax and switch your focus to your breath, ultimately improving your mental performance.</s>

<s>### Instruction: How can one optimize their heart rate variability (HRV) and recover properly after a match or practice? ### Response: To optimize HRV, one can change their breathing patterns by incorporating light exercise and experiencing air hunger. During the exercise, HRV may dip, but after the exercise, HRV will increase. This method can help in recovery post-match or practice, as it stimulates the vagus nerve and promotes increased oxygen delivery to the tissues, leading to a calming effect.</s>

<s>### Instruction: How can you optimize your HRV and improve sleep quality? ### Response: Optimizing your HRV and improving sleep quality involves changing your breathing patterns, practicing light exercise, activating the body's relaxation response, and focusing on sleep hygiene. This includes creating a cool, airy, and silent bedroom, down-regulating before sleep through slow breathing, and breathing in and out through the nose. By following these steps, you can avoid waking up with a dry mouth, reduce snoring, obstructive sleep apnea, and improve overall sleep quality.</s>

<s>### Instruction: What's the deal with mouth taping? ### Response: Taping your mouth at night is a recommended solution for some people. It can work well for those who find that their nose is too stuffed and they feel like they're not breathing properly. Our own tape, Kinesio tape, is specifically formulated for this purpose. The tape is an elasticated strip that stretches and brings the lips together without covering the lips. This practice can help improve your sleep quality and prevent waking up with a dry mouth. It's also helpful to practice exercises that involve using your nose, such as breathing onto a screen to determine which side of your nose is more open.</s>

<s>### Instruction: How can one improve nasal breathing and overcome nasal obstructions? ### Response: Improve nasal breathing by building up a moderate to strong air hunger, pinching and holding the nose, walking around the room, and letting go of the nose to breathe in through it. Repeat the process five or six times. Use nasal dilators or breath holding exercises to open up the nose. If the deviated septum is severe, aim for one minute of nasal breathing to maintain it for life. Wearing nasal dilators during training can be beneficial.</s>

<s>### Instruction: Can lack of nasal breathing change the physical structure of our face, and how does it relate to the development of craniofacial abnormalities and overcrowding of teeth? ### Response: Yes, lack of nasal breathing can absolutely change the physical structure of our face when we're young. A child that's hanging with the mouth hanging open, child that's sleeping with the mouth open, a child who is persistently breathing through the mouth during the day, their tongue isn't resting in the roof of the mouth and it's the pressures exerted by the tongue which have to develop the maxilla, which is the top jaw. This can lead to craniofacial abnormalities and overcrowding of teeth, as the jaw may not be able to house the existing teeth due to its small size. The problem with a small jaw is that there's not enough room for the tongue, and if there's not enough room for the tongue, it encroaches the airway. This can negatively impact the development of an individual's face and airway.</s>

<s>### Instruction: Why do people need repeated nose surgeries and how can they improve their sleep disorder breathing? ### Response: People with repeated nose surgeries might not be using their nose to breathe, leading to a stuffy nose and continuing sleep disorder breathing. To improve sleep disorder breathing, one should use their nose to breathe and address any underlying issues such as chronic rhinitis or mouth breathing habits.</s>

<s>### Instruction: Do you recommend starting with nasal breathing stuff, taping the mouth, or doing a sleep study for someone who's an athlete and has had breathing problems in the past but doesn't fit the typical description of someone with sleep apnea? ### Response: You could do a sleep study because it's absolutely no harm. You know, 50 percent of people with obstructive sleep apnea are not obese. So straight off and 25 percent are not tired, neither subjectively nor objectively. Are they tired the following day? I wrote a paper with two ear, nose and throat doctors, which was published in January of last year, breathing and the phenotype.</s>

<s>### Instruction: What is the relationship between breathing patterns, turbulence, and sleep apnea? ### Response: The breathing pattern and turbulence have a significant impact on sleep apnea. When breathing is harder and faster, it increases the friction and turbulence in the airway. By changing the breathing pattern to lighter and slower, one can reduce turbulence. Breathing nose slow and low, with optimal diaphragm movement, also plays a crucial role in reducing turbulence in the airway. The lower and upper airways are interconnected, and if one is not functioning optimally, it can impact the other. In the case of a positive diagnosis of obstructive sleep apnea, the gold standard of treatment is a CPAP machine.</s>

<s>### Instruction: What is the best treatment for obstructive sleep apnea? ### Response: The gold standard of treatment for obstructive sleep apnea is a CPAP machine. However, only 50% of the population can tolerate it. Alternative treatments include mandibular advancement devices, which can put pressure on the TMJ, and breathing exercises. Breathing exercises are not widely accepted in the sleep industry due to the lack of profit potential.</s>

<s>### Instruction: How does hyperventilation through mouth breathing affect the heart and overall health? ### Response: Hyperventilation through mouth breathing can lead to blood vessels constricting and the heart not getting proper blood supply and oxygen delivery. This can cause the heart to stress and may result in heart attack or other health issues. Breathing hard and fast through the mouth also increases the chances of hyperventilation, which can be detrimental to overall health.</s>

<s>### Instruction: How does our society's way of living, such as forward head posture and sitting too much, influence our ability to breathe properly and maintain the airway's alignment? ### Response: Forward head posture and sitting too much can cause changes in our body's structure, which can compromise the airway. The airway is a pipe, and when it's misaligned, it can be compromised, leading to difficulty breathing and potential airway issues during sleep.</s>

<s>### Instruction: How does poor breathing and posture affect each other, and what is the significance of breathing through the nose and the low part of the breathing cycle? ### Response: There is a bidirectional relationship between poor breathing and posture. Poor breathing can contribute to forward head posture, while poor posture can affect breathing. The low part of the breathing cycle refers to diaphragmatic breathing, which involves the diaphragm muscle and the intercostal muscles at the ribs expanding the thorax to reduce chest pressure and facilitate inhalation.</s>

<s>### Instruction: What is the relationship between diaphragm movement and inhalation/exhalation during breathing, and how does it influence intra-abdominal pressure? ### Response: The diaphragm moves down during inhalation, increasing the volume of the thorax and reducing chest pressure. During exhalation, the diaphragm moves back up to its resting position, which influences the next inhalation. A partial breath out can impact the zone of opposition, affecting intra-abdominal pressure. Mouth breathing primarily engages the upper chest, while nose breathing better recruits the diaphragm. Proper intra-abdominal pressure generation involves lateral expansion and contraction of the lower ribs.</s>

<s>### Instruction: What breathing techniques can help to sleep faster? ### Response: To fall asleep faster, downregulate by breathing light and slow, focusing on the exhalation. This will help you soften the speed of the breath and promote drowsiness.</s>

<s>### Instruction: What is the best way to calm and fall asleep faster? ### Response: To downregulate and fall asleep faster, practice both breathing light and breathing slow. You will know it's working when you experience increased watery saliva in the mouth and a feeling of drowsiness. Do it for about 10 to 15 minutes, but keep your mouth closed. If you're interested, there's a tape called 'My Tape' available at mytape.com. The website will be linked in the show notes. Additionally, sticking the tongue on the roof of the mouth while nasal breathing is vital, with a light pressure and suction, ensuring the tongue is not blocking the airway.</s>

<s>### Instruction: Should we bend over when conditioning? ### Response: It depends on the context and the specific exercise or activity. Generally, bending over might be advised if it's part of a stretch or mobility routine to help lengthen the muscles and improve flexibility. However, bending over might not be ideal for certain exercises, such as running or jumping, as it could disrupt your balance and form. It's essential to follow the guidance of a trained professional or exercise instructor to ensure proper technique and safety during conditioning.</s>

<s>### Instruction: How does nasal breathing help with weight loss? ### Response: Nasal breathing helps with weight loss by maintaining a balance in the autonomic nervous system, which can affect appetite and food choices. It also connects to sleep quality, which can affect weight loss. Poor sleep can lead to overeating, and the resulting weight gain can further disrupt sleep. So, while there may not be a direct causation, maintaining good breathing habits can positively impact overall health and weight loss efforts.</s>

<s>### Instruction: Can you explain the connection between disrupted sleep, dysfunctional breathing, and weight loss? ### Response: Disrupted sleep and dysfunctional breathing can hold people back in a weight loss program. As humans, we need to be healthier to achieve better results. By addressing sleep, stress, and cortisol levels through proper breathing, nutrition, and exercise, we can improve overall health and weight loss outcomes.</s>

<s>### Instruction: Where can people find you on social media? ### Response: People can find me on social media through the Oxygen Advantage channel, which focuses on performance. I have nine books, including The Breathing Cure and Atomic Focus, and a YouTube channel with videos on changing states.</s>

<s>### Instruction: Can you summarize the main differences between The Breathing Cure and Atomic Focus? ### Response: The Breathing Cure is a 190,000-word book on breathing that is more academic and nerdy, while Atomic Focus provides practical takeaways for athletes who want to focus on exercises without becoming scientists.</s>

<s>### Instruction: What is the main focus of this podcast episode with Dr. Andy Galpin? ### Response: The main focus of this podcast episode is to discuss how to train for optimizing our fiber type, specifically to increase fast-twitch muscle fibers. Dr. Galpin, a lead researcher and strength coach, shares insights into fiber typing, practical takeaways, and his experience working with various athletes such as MLB players, boxers, and wrestlers.</s>

<s>### Instruction: Can you share your background and how you got into sports science? ### Response: I was a pseudo-athlete who played various sports growing up, including small division three football. This experience incentivized me to train better and improve my performance. After playing football, I recognized the need to learn more about training, nutrition, and sports science, which led me to pursue a career in this field.</s>

<s>### Instruction: Can you tell me about your background and how you ended up working in strength and conditioning? ### Response: I started with playing football and studying exercise science. I then worked at Mark Forsagan's place, Athletes Performance, but realized full-time strength conditioning wasn't my passion. So, I got a master's and PhD in exercise science and human bioenergetics, focusing on combat sports and Olympic sports. I came out to Fullerton for a strength and conditioning job that aligned with my interests, allowing me to work with athletes on my terms without having to do other types of science or work with athletes I didn't want to.</s>

<s>### Instruction: What are fast Twitch and slow Twitch fibers in the context of muscle fibers? ### Response: Most people are aware of that level, right? There's fast Twitch and there's slow Twitch. If you think of a fast Twitch, you think about your quad or your hamstring, glutes, doesn't matter. Pick a muscle, pick your favorite one. You can think of fast Twitch as being the type of muscle fiber that can contract quickly but fatigue relatively soon, while slow Twitch fibers are the type that can contract slowly but endure for a longer period of time.</s>

<s>### Instruction: What are the differences between fast twitch and slow twitch muscle fibers? ### Response: Fast twitch fibers contract faster and are used for short bursts of power, while slow twitch fibers contract slower and are used for endurance activities. The word 'twitch' refers to the most distinguishing characteristic between the two.</s>

<s>### Instruction: What are the differences between slow twitch and fast twitch muscle fibers? ### Response: Slow twitch fibers are typically smaller, have better endurance, use fat as fuel, and don't fatigue as much. Fast twitch fibers contract with more speed, use carbohydrate as fuel, and fatigue sooner. In reality, there are about seven or eight different individual types, with one on the far right-hand side being the slowest of the slow and one on the far left-hand side being the fastest of the fast.</s>

<s>### Instruction: What types of muscle fibers are there and how do they relate to human performance? ### Response: There are three main types of muscle fibers: type one (slow twitch), type two A (pure fast twitch), and type two X (faster than type two A). They all contribute to human performance, along with other factors such as connective tissue and nerve system. The muscle fiber type can give insights into what you're likely to do and inform training and nutrition accordingly.</s>

<s>### Instruction: Why are two X fibers rare in healthy humans, and what is the possible reason for their occurrence in certain situations? ### Response: Two X fibers are extremely rare in healthy humans, but they can be found in situations such as extreme obesity, old age, or spinal cord degeneration. This is likely due to the lack of endurance demands, which may cause the body to default back to two X fibers as a survival and metabolic strategy to save energy.</s>

<s>### Instruction: What is the issue with finding evidence on fiber type distribution in anaerobic sports, and do you have any examples of athletes who are terrified of the fiber type testing process? ### Response: There is no evidence on fiber type distribution in anaerobic sports like football, Olympic weightlifting, and combat sports. One example is high-level basketball players, as there are no studies on them. Some athletes, like Paul and certain powerlifters and bodybuilders, are terrified of the fiber type testing process, which involves a needle the size of a pen.</s>

<s>### Instruction: What is the composition of soleus muscle in terms of slow Twitch fibers? ### Response: In humans, it's typically about 80, 85% slow Twitch, while in non-human animals, it's going to be 100% slow Twitch fibers.</s>

<s>### Instruction: What are the differences in muscle composition and function between various muscles in the human body? ### Response: The human body has a unique feature in its ability to change muscle composition and function due to its adaptability and plasticity. For example, the soleus muscle is typically 80-85% slow Twitch in humans, whereas in non-human animals it would be 100% slow Twitch. The hamstrings are more fast Twitch, while the glutes and quads have a mix. The lower back is almost entirely slow Twitch, and the traps and biceps are different. The hamstrings are more prone to injury, so biopsying them is challenging.</s>

<s>### Instruction: Do we have a good understanding of speed from the cellular muscle perspective, especially for fast athletes? ### Response: No, we don't have a good understanding of speed from the cellular muscle perspective, especially for fast athletes. We know nothing about speed from the cellular perspective, despite studying strength extensively.</s>

<s>### Instruction: What role does fiber type play in predicting speed in athletes, and how does it relate to power production? ### Response: Fiber type probably plays a bigger role in speed than any other factor in athletes. Power is force times velocity, and you can get there in either way - through force production or speed. Zion, for example, is super powerful and potentially full of 2A fibers, getting his power production from his neurological system, connective tissue, or jumping techniques.</s>

<s>### Instruction: What are the 2a and 2x hybrids in muscle cells and how do they impact fitness? ### Response: The 2a and 2x hybrids in muscle cells are those that are part slow twitch and part fast twitch, or part fast twitch, part ultra-fast twitch. These hybrids are considered no bueno when present in reasonable concentrations, as they may indicate a person is unfit. Training, regardless of the type or method, can help eliminate these hybrids.</s>

<s>### Instruction: What are the differences between basketball and soccer players in terms of fitness and endurance? ### Response: Basketball players typically have more fatigue resistance and are less focused on top-end velocity and max power due to the smaller court and need for change of direction. Soccer players, on the other hand, have to deal with longer work-to-rest intervals and higher demands for aerobic capacity.</s>

<s>### Instruction: How do the demands of different sports affect the fitness levels of athletes, and can you give examples of athletes with unique characteristics that contribute to their performance? ### Response: The demands of different sports affect the fitness levels of athletes in various ways. Soccer players may need to be higher in aerobic fitness capacity, while basketball players may need to be a touch higher in anaerobic capacity. Fighters, for instance, face a different demand during their 12 three-minute rounds. Some athletes, like Russell Westbrook, have unique characteristics such as super high calves and long Achilles tendons, which contribute to their endurance and speed. On the other hand, Zion Williamson might burn out early in the game due to his high-intensity play.</s>

<s>### Instruction: Is Zion better mechanically? ### Response: Zion is incredible off one foot and off two, which is insane for someone with wide hips. This showcases his great mechanics and agility. While Sean Kemp was incredible off two, Zion's mechanics make him better overall.</s>

<s>### Instruction: Is it possible that Russell Westbrook's performance level is not necessarily due to muscle cell differences, but rather through mechanics, biomechanics, and penation angle? ### Response: Yes, it is possible that Russell Westbrook's performance level is not necessarily due to muscle cell differences, but rather through mechanics, biomechanics, and penation angle. Muscle cells contract and pull on connective tissue, which forms tendons that insert on bones. The force production and transfer from muscle cells to tendons is crucial for movement. The neuromuscular system coordinates this process. While muscle cells play a significant role, other factors like technique, leverage, anatomy, and the nervous system can also contribute to athletes' success.</s>

<s>### Instruction: What is the main point being discussed in this passage? ### Response: The main point being discussed is the importance of individualized training prescriptions based on a person's unique physiological attributes and how these attributes can change over time.</s>

<s>### Instruction: How long would it take to change someone's fiber type after they've been highly trained for years? ### Response: If you take someone who's highly trained and their fibers have specialized and individualized into the task, it would take probably weeks or months of training to change their fiber type, as it's been very differentiated over years of basically doing the same thing.</s>

<s>### Instruction: What is the most forgotten or underappreciated piece in strength and conditioning? ### Response: The speed aspect.</s>

<s>### Instruction: What is the most forgotten or underappreciated piece of fitness? ### Response: The speed aspect is the most forgotten or underappreciated piece of fitness. People tend to focus on strength, hypertrophy, and fat loss, but discussions about speed are lacking.</s>

<s>### Instruction: What is the impact of plyometric training on fast switch fibers? ### Response: There have been a couple of studies suggesting that plyometric training is very good at increasing the fast switch, or two-way fibers. However, more data is needed to confirm this, as it is still a relatively unexplored area.</s>

<s>### Instruction: How can one maximize fast Twitch fibers? ### Response: To maximize fast Twitch fibers, a combination of heavy lifting and explosive exercises like plyometrics should be incorporated. High rest, low reps, and low fatigue exercises that focus on maximum power and speed production are recommended.</s>

<s>### Instruction: What is concurrent training and how does it relate to endurance stimulus? ### Response: Concurrent training refers to training for multiple fitness goals simultaneously, such as heavy lifting, plyometrics, and endurance activities. In the case of high endurance stimulus, it can compete with other training goals to some extent. The optimal balance of training for various fitness goals depends on individual context and preferences.</s>

<s>### Instruction: How do you get a generalist population of players to a level of conditioning where they can sustain playing the game at a level of conditioning, but also enhance their athletic components simultaneously? ### Response: When players show up eight weeks out and need to be able to fight for 25 minutes, be strong, and learn various skills such as Jitsu, wrestling, and boxing, while also losing 35 pounds in six weeks, I would do the following: just like basketball, there's a huge skill component to it. I would focus on a combination of skill development, strength training, and conditioning to achieve a balance between enhancing athletic components and maintaining a level of conditioning necessary for the game.</s>

<s>### Instruction: How do I get in shape for combat sports like Jitsu, wrestling, and boxing, and lose weight in six weeks? ### Response: You have to be a 52 week athlete, with a yearly plan. It's a quad, or four-year plan for Olympic athletes. For high school and college levels, you need a developmental plan called long-term athletic development. This includes a plan for incoming freshmen. You should have a four-year and five-year plan for development.</s>

<s>### Instruction: What is the primary goal and secondary goal when prioritizing competing interests in a training program? ### Response: The primary goal should be identified first, followed by the secondary goal. This involves deciding on what the athlete and head coach want to achieve, and then building a training program to help them reach those goals.</s>

<s>### Instruction: How can a head coach determine the best way to allocate points in a 10-point program for an eight-week pre-season? ### Response: A head coach can determine the best way to allocate points by first deciding on the areas they want to focus on, such as endurance, skill, and development. They can then assign points to each area based on their priorities. For example, if they want to focus on five levels of endurance and three levels of skill, they can allocate five points to endurance and three points to skill. This point system helps head coaches make clear decisions and understand the progress made in each area.</s>

<s>### Instruction: You'd be able to maximize results better or just use that overall point system with the group that you have? ### Response: It comes down to your situation. If you're trying to maximize the opportunity, individualization is better. However, if you're at a large scale like a high school team, group needs may focus on conditioning. Ideally, you'd go through the entire 10-point system with each individual player to have big boy conversations and align everyone's goals.</s>

<s>### Instruction: What is the main focus when it comes to training players and ensuring clarity? ### Response: The main focus is to have clarity in what you're training them for. It's essential to know what the team is looking for and work on building the necessary skills and endurance for the specific season. The key is to individualize within the team and maintain a balance between various aspects of training.</s>

<s>### Instruction: What is the plan to improve fast switch and maintain endurance in the given scenario? ### Response: The plan is to first focus on heavy lifting and taking a long rest. Then, as the season gets closer, increase endurance. The goal is to get to a 60/40 ratio of fast switch and endurance, while maintaining explosive work.</s>

<s>### Instruction: Why don't MMA fighters like to lift weights and what is the best time to focus on building their strength? ### Response: Many MMA fighters, especially those who don't enjoy lifting weights, don't like to lift due to conflicting reasons. The best time to focus on building their strength is not during an eight-week camp prior to a fight, as that is not the time to build attributes such as strength. Instead, it's better to develop their weaknesses during the off-season phase.</s>

<s>### Instruction: What should a basketball player do to improve their skills and performance during the last six to eight weeks before a competition? ### Response: During the last six to eight weeks before a competition, a basketball player should focus on skill preparation, getting better at everything else such as submission skills, intelligence, and muscle size. This is done outside of the in-camp training, which should be spent improving at the sport itself. General physical preparation should be done further away from the competition, and closer to it, more specific training should be done.</s>

<s>### Instruction: What is the common mistake coaches make in designing weight room training for basketball players, and how should the training be adapted instead? ### Response: The common mistake is focusing on endurance and circuit style training, which results in a slow Twitch dominance and neglects the fast Twitch side. Instead, the training should focus on heavy overload, position-specific movements, mechanics, and strength training for muscle groups that are not well trained on the court. The goal is to create a balance and prepare players for the demands of their sport.</s>

<s>### Instruction: What are we not getting in basketball when it comes to force production and plyometrics? ### Response: We're not getting high levels of extremely high force, and we're getting submaximal plyometrics. Most strength coaches would say we get enough plyometrics on the court, but it's limited to what we do in practice.</s>

<s>### Instruction: What is the opinion of the speaker on the level of effort put into plyometrics in basketball practice, and how does it compare to NBA practice? ### Response: The speaker believes that basketball practice, even at the high school level, involves submaximal plyometrics and focuses on balancing efforts to improve. In comparison, they argue that NBA practice involves pacing themselves and trying to improve in a more balanced way, with a focus on individual needs and mechanical aspects.</s>

<s>### Instruction: What is the difference between jumping high in the weight room and on the court? ### Response: On the court, you're using the explosion for an outcome, such as a dunk or a block. In the weight room, you're jumping to reinforce mechanics and takeoff and landing mechanics. It's essential to maintain these mechanics to prevent injury and ensure longevity in the sport.</s>

<s>### Instruction: What is the importance of controlled movement in basketball training? ### Response: Controlled movement, or stability, is important in basketball training as it helps prevent injury and improve overall control of movements in the upper and lower body. This includes eccentric lowering and controlling landed movement.</s>

<s>### Instruction: What are the differences between your first vertical jump program and your current program, and how do tendons respond to various types of movements? ### Response: The biggest difference between my first vertical jump program and this current program is that the first one had a fast and max intent approach, while this current program involves going slower in the preparatory phase. Tendons respond best to slow movement, isometrics, eccentrics, and slow controlled heavy lifting. This realization led me to implement these types of movements more in my program, which should keep athletes healthier. In basketball, it's okay to step in and lift heavy, do explosive stuff, and jump, but it's crucial to keep it low rep and not completely crush athletes.</s>

<s>### Instruction: How should a major league baseball player schedule their training sessions after playing a game? ### Response: The day after a game is the best time to train really hard, which is considered a heavy lift day. Then it's typically an off day or a back-off day, followed by a medium day and another back-off day. This system can work well for NBA or college basketball players who play two to three games per week, as well as high school players who play once a week.</s>

<s>### Instruction: How should a college basketball player approach their weight training program with a focus on maintaining hypertrophy during a basketball season? ### Response: A college basketball player should approach their weight training program by integrating speed, power, and strength workouts first, followed by true strength exercises. They should also include a finisher for hypertrophy. The program should be tailored to the specific needs of the player, such as addressing any stability issues. The length of a basketball season is typically October to March, so it's essential to maintain hypertrophy throughout the season.</s>

<s>### Instruction: What is the recommended workout routine for building strength and hypertrophy, and should athletes have autonomy over their choices? ### Response: The recommended workout routine involves focusing on true strength stuff first, followed by pump stuff at the end. For building endurance, athletes should address specific areas such as the shoulder girdle, glute, or Achilles, depending on their needs. From a coaching perspective, athletes should have autonomy over their choices, as long as they prioritize the main strength exercises like squats, deadlifts, and trap bar work. The coach can then allow the athletes to choose their own battles and workouts for the remaining exercises.</s>

<s>### Instruction: Have you ever done any studies on gender and ethnic differences in fast twitch and slow twitch muscle fibers? ### Response: Oh boy, you're going to get me fired. I have carryover questions. Can you just ask me if I hate black people? This is just science. Somebody from Sports Illustrated did get fired, right? I believe somebody wrote an article on this topic and got fired. Well, in today's climate, you're, yeah. I've</s>

<s>### Instruction: What did you find when comparing the fast twitch fibers in male and female athletes, particularly Olympic and world level athletes, versus national caliber athletes? ### Response: When comparing the fast twitch fibers in male and female athletes, particularly Olympic and world level athletes, versus national caliber athletes, there was a huge difference in the amount of fast twitch fibers the international world Olympic caliber athletes had relative to the men and women. However, gender didn't matter at all when comparing national caliber athletes. This difference was more of a reflection of talent and years of training, with the Olympic caliber athletes having been training and competing for about eight years on average.</s>

<s>### Instruction: Is it safe to say that males are more explosive and stronger overall than females due to hypertrophy of fast twitch muscle fibers? ### Response: Yes, males tend to have more hypertrophy in their fast twitch muscle fibers due to higher testosterone levels, leading to increased strength and explosiveness overall.</s>

<s>### Instruction: What is the difference in muscle hypertrophy between men and women, considering factors like muscle fiber size, mechanics, connective tissue, and testosterone? ### Response: From the muscle level, the difference in muscle hypertrophy between men and women is not that big of a difference for the type, but there might be a difference in size. In terms of testosterone, most evidence suggests that the rate of increase in muscle hypertrophy is about equal between men and women, despite men having more testosterone. The testosterone surge post-exercise explains very little of hypertrophy, and the difference is in magnitude, with the weight being a factor.</s>

<s>### Instruction: How does ethnicity affect athletic performance, particularly in terms of speed? ### Response: The classic dogma would be that darker-skinned African-Americans, or any of these combinations, are generally faster. However, this is mainly a matter of numbers, as the variance in athletic abilities is large within this group. So while some individuals may be tremendously terrible or unbelievably good, the average difference between ethnicities is not significant.</s>

<s>### Instruction: What is the relationship between fast-stretch muscle fibers and the risk of type two diabetes in the African-American community? ### Response: The African-American community is at an extreme risk of type two diabetes due to their carb-dependent nature. Fast-stretch muscle fibers, which are more prevalent in this community, are responsible for handling glucose better. This direct relationship with glucose processing increases the risk of developing diabetes.</s>

<s>### Instruction: What is the relationship between obesity and type two diabetes treatment and management in the community? ### Response: Obesity is higher in individuals with type two diabetes because of the community's focus on research support for treatment and management of the disease. The relationship between obesity and type two diabetes is well-known.</s>

<s>### Instruction: Can we change a person's genetic makeup and give them desired traits through gene therapy? ### Response: Yes, we could give you gene therapy right now and change your fiber type composition, make it more likely for you to be taller, and potentially even give you the ability to be more adaptable to different environments. This is called epigenetics, and it is a rapidly advancing field of research.</s>

<s>### Instruction: What is epigenetics and how is it influenced by lifestyle? ### Response: Epigenetics is the study of changes in gene expression that do not involve changes to the underlying DNA sequence. It is influenced by lifestyle factors, as certain behaviors can affect which genes are turned on or off. For example, if you were obese when you had your children, it is not that you can change the genes they inherit, but which ones are on or off can be potentially influenced by your behavior or that of your parents and grandparents.</s>

<s>### Instruction: Can the physical fitness of a father in the past affect the genetic advantage of his future children? ### Response: Yes, theoretically, a father's physical fitness in the past can potentially affect the genetic advantage of his future children. If a father was in great shape in 2017, his first child may have a genetic advantage compared to his second child born in 2018 if the father was in lackluster shape. However, there are many other factors that can influence a child's genetic advantage, such as smoking, extreme sedentary behavior, highly processed foods, and low-quality nutrition. Epigenetics is still being studied, so this theory is not set in stone.</s>

<s>### Instruction: What are the limitations of genetic testing for determining fiber type profiles? ### Response: Genetic testing for fiber type profiles is limited because it only tells you the genes you have, not what proteins are actually expressed. These proteins are determined by what you do, and therefore, don't provide a lot of insight into your actual fiber type profile. Additionally, discussing ethnicity and fiber type profiles can lead to controversy and haters, making it difficult for researchers to explore these topics without facing backlash.</s>

<s>### Instruction: What is the better way to look at the concept of race in terms of geographical regions and lifestyle rather than using terms like black, white, Latino, and Asian? ### Response: The better way to look at race is to focus on geographical regions and lifestyle. For example, people from West African descent, Scandinavian 10,000 years ago, or Western Germans 10,000 years ago. It is more appropriate to consider these distinctions rather than using broad terms like black, white, Latino, Asian, and others, as these terms encompass a wide range of variations in people's backgrounds and lifestyles.</s>

<s>### Instruction: What factors affect an individual's ability to change muscle fiber types and improve their physical performance? ### Response: Several factors affect an individual's ability to change muscle fiber types and improve their physical performance. These include genetics, which determine the starting point, consistency in training, patience, and giving the body enough time for realistic adaptation. It is recommended to give the body a year to see significant changes, especially for younger individuals who are still undergoing development.</s>

<s>### Instruction: Where do you think the apex would be for someone like Paul who's been doing jump training for 10 years now and has consistently tried to revolutionize it? ### Response: Paul will likely hit a point where he cannot go further due to physiological limits, such as the length of his foot, shank length, and body mass. There are things that can be manipulated, like gene typing, but eventually, one will reach a limit. The vast majority of people don't reach this point, as most of us have been doing the wrong stuff for a long time.</s>

<s>### Instruction: Is there a 30-minute post-workout window for getting protein and do we have to do it before we're done sweating? ### Response: Yes, there is a 30-minute post-workout window for getting protein. However, it's more important to focus on consuming protein within a reasonable time frame after your workout, rather than being exact about the 30-minute window or waiting until you're done sweating.</s>

<s>### Instruction: Do you care? ### Response: The question is, do you care? So it's very clear that within sort of 60 to 180 minutes post-exercise you, you are more sensitive to carbohydrate and protein. Whether you care depends on context. So in other words, the two things we're pretty much concerned with are, uh, maximizing muscle protein synthesis. Which is hypertrophy or restoring muscle glycogen, which is recovery, right? So energy production, those answers are slightly different depending on which one of those two you're after. And it's different for protein versus carbohydrates. So protein ingestion looks like the window is about 24 hours. And so it can actually, you have some time there. And as long as the total amount of protein in a 24 hour period is the same, it doesn't really matter. Timing wise, carbohydrate is different. You probably do want to get that in a pretty close, um, if you're trying to maximize muscle glycogen recovery. Um, within an hour or so. Now we have some data just coming out. I haven't released it at all yet, but it looks like that window is actually different potentially for women versus men. So it looks like, uh, the women are a bit more sensitive to that. And so we may have slightly different windows between the genders. We got to do some more stuff in the lab to tease that up before. The other piece that's complicated is it depends on the state that your body is in when you train. Okay. So for example, if you train at nine o'clock in the morning fasted, well then getting those nutrients in or really close to post-workout is really important because now you don't have anything in the system. You're working out at five o'clock after three full meals throughout the day, then it doesn't matter at all. If you, if you wait three or four hours, probably. And so it really depends on context. Um, I do this a lot with what I'll play with it. So for example, you worked out on Friday afternoon. Okay. Um</s>