A Brutal Eccentric Power Routine Inspired by Angus Ross
This session combines motorized eccentric devices and flywheel training to develop insane eccentric strength and power.
# Benefits include:
Massive increases in eccentric strength
Explosive improvements in muscle power output
Enhanced ability to absorb and produce force
# Podcast Episode Overview
In this episode of the Pacey Performance Podcast, I speak with Angus Ross, Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. Angus is a humble professional with an incredible mind, straddling both academia and applied work with world-class track and field athletes.
# Topics Discussed:
Eccentric training: Why use it, adaptations, and various types
Flywheel technology and its place in the wider programme
Sprints and jumps
Integration with isometric training
Training around competition and taper periods
Acceleration: Principles and profiling
What team sport athletes can learn from sprinters (and what they shouldn't)
Acceleration-Focused Routine Inspired by Angus Ross
This session combines resisted sprint profiling with technique drills to develop explosive acceleration, based on Angus Ross's work with elite athletes.
# Benefits
Enhanced initial acceleration
Improved power-to-weight ratio
Better force application during sprints
Data-driven insights for individualized training
# About Angus Ross
Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.
# Podcast Episode Highlights
In this episode of the Pacey Performance Podcast, Angus Ross discusses:
Eccentric training
Why use eccentric focused training
Adaptations
Various types of eccentric training
Flywheel technology
Integration in the wider programme
Sprints and jumps
Integration with isometric training
Approach around competition and taper periods
Acceleration
Principles
Profiling
What team sport athletes can learn from sprinters (and what they shouldn't)
A routine inspired by Angus Ross's 'spinal engine' concept to develop three-dimensional movement capabilities often neglected in traditional training.
# Benefits
Improved multi-directional speed and agility
Enhanced rotational power and stability
Better overall athletic performance in team sports
Reduced injury risk through improved proprioception and body control
# Pacey Performance Podcast Episode with Angus Ross
Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.
# Topics Discussed
Eccentric training
Why use eccentric focused training
Adaptations
Various types of eccentric training
Flywheel technology
Integration in the wider programme
Sprints and jumps
Integration with isometric training
Training around competition and taper periods
Acceleration
Principles
Profiling
What team sport athletes can learn from sprinters (and what they shouldn't)
This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting.
# Key Points:
Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet
Progressively increase difficulty of exercises
Focus on quick, reactive movements
Monitor improvements in foot control and ankle stability over time
# Podcast Episode with Angus Ross
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.
# About Angus Ross:
PhD in exercise physiology from the University of Queensland
Worked with elite athletes in the NZ system, including sprint cycling and skeleton
Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
Winter Olympian (1998 and 2002 Winter Games)
Known for intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics:
Double versus single leg stiffness for team sport athletes and track/field sprinters
Benefits and use of plyometrics versus overloaded eccentric training
Periodization of training methods throughout the year
Muscular versus fascial driven athletes
# Key Points from the Episode:
New developments with Angus Ross
Reactive strength and stiffness in sprinting
Double versus single leg stiffness
Maximal isometric or overcoming exercise versus plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of "fascial tightness" exercises for fascial driven athletes
How muscle driven athletes can often PR after rest periods
Thoughts on velocity based training
EMS and strength performance
# Notable Quotes:
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
Assessing and Developing Leg Stiffness for Sprint Performance
This routine focuses on assessing and developing leg stiffness using drop jumps and the Marin group formula. It targets both double-leg and single-leg stiffness, crucial for sprint performance.
# Key Points:
Perform drop jumps with minimal ground contact time and maximum height
Use the Marin formula to calculate stiffness quantitatively
Monitor and address any discrepancies between legs in performance
Implement contrast training by alternating between plyometric and strength exercises
# Podcast Episode with Angus Ross
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.
# About Angus Ross:
PhD in exercise physiology from the University of Queensland
Worked with elite athletes in the NZ system, including sprint cycling and skeleton
Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
Winter Olympian (1998 and 2002 Winter Games)
Known for his intelligence, curiosity, and pragmatic approach to coaching
# Topics Covered:
Double versus single leg stiffness for team sport athletes and track and field sprinters
Benefits and use of plyometrics versus overloaded eccentric training
Implementing these methods throughout a training year
Muscular versus fascial driven athletes
# Key Points from the Podcast:
Reactive strength and stiffness in sprinting
Maximal isometric or overcoming exercise versus plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of exercise for "fascial tightness" in fascial driven athletes
How muscle driven athletes can often PR after rest periods
Thoughts on velocity based training
EMS and strength performance
# Notable Quotes:
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.*
Eccentric Strength Training for Sprint Performance
This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.
# Key points:
Emphasize the eccentric (lowering) phase of exercises
Use slow eccentric tempos to increase time under tension
Implement supramaximal loading for enhanced eccentric overload
Monitor and manage fatigue levels carefully
# Today's Episode: Angus Ross on Eccentric Strength, Stiffness, and Fascia
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.
# About Angus Ross:
PhD in exercise physiology from the University of Queensland
Worked with elite athletes in the NZ system, including sprint cycling and skeleton
Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
Winter Olympian (1998 and 2002 Winter Games)
Known for his intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics:
Double versus single leg stiffness for team sport athletes and track and field sprinters
Benefits and use of plyometrics versus overloaded eccentric training
Implementing these methods throughout a training year
Muscular versus fascial driven athletes
# Key Points:
Reactive strength and stiffness in sprinting
Double versus single leg stiffness
Maximal isometric or overcoming exercise versus plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of exercise for "fascial tightness" in fascial driven athletes
How muscle driven athletes can often PR after rest periods
Thoughts on velocity based training
EMS and strength performance
# Notable Quotes:
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
This routine focuses on developing power using velocity-based training principles. It targets overall lower body power that transfers well to sprinting performance.
# Key points:
Use velocity measurement tools (e.g., linear position transducer, accelerometer)
Set specific velocity targets for exercises
Implement the 20% velocity drop-off rule
Focus on explosive concentric phase in exercises
# Podcast Episode with Angus Ross
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.
# About Angus Ross
PhD in exercise physiology from the University of Queensland
Worked with elite sports in the NZ system including sprint cycling and skeleton
Experience at Queensland Academy of Sport and Australian Institute of Sport
Winter Olympian (1998 and 2002 Games)
Known for intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics
Double vs single leg stiffness for team sport athletes vs track and field sprinters
Benefits of plyometrics vs overloaded eccentric training
Using different training methods throughout the year
Muscular vs fascial driven athletes
# Key Points Discussed
Reactive strength and stiffness in sprinting
Maximal isometric/overcoming exercise vs plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of "fascial tightness" exercises for fascial driven athletes
How muscle driven athletes can PR after rest periods
Velocity based training
EMS and strength performance
# Notable Quotes
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools.*
Mental Health Foundations: Understanding the Self & Improving Well-Being
Wind down your day with practices to process your experiences, cultivate gratitude, and set intentions for continued growth. Benefits include:
Increased self-awareness and emotional regulation
Enhanced sense of perspective and appreciation
Clarity on areas for personal development
This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group.
Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate.
This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.
Start your day with practices to enhance self-awareness, tap into your generative drive, and cultivate a healthy mindset. Benefits include:
Increased clarity and focus
Greater sense of purpose and motivation
Enhanced ability to direct your thoughts and actions
This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.
Regularly work through practice exams and mock test papers to improve your exam technique and get used to the types of questions asked.
# Benefits:
Identifies gaps in your knowledge
Prepares you for the structure and pacing of the real exam
To improve your thinking and learn new skills, visit https://brilliant.org/ali and sign up for free. The first 200 people will get 20% off the annual Premium subscription :)
In this video we're going through the top 20 study tips that helped me smash my exams when I was at school, and do pretty well at Cambridge University medical school - all while building this YouTube channel, having an actual social life, and enjoying the journey along the way.
I'm Ali, a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. I make videos that explore the strategies and tools that help us live happier, healthier and more productive lives. I also have a weekly podcast called Deep Dive, and I write a weekly email newsletter that contains some quick thoughts + links to interesting things.
Top 20 Study Tips from a Cambridge Medical Student
Instead of making a rigid revision timetable in advance, use a retrospective approach. Plan your day's revision based on your current weaknesses and color code each topic based on your performance.
Benefits:
Allows you to be flexible and prioritize areas of struggle
Provides a visual record of your progress over time
To improve your thinking and learn new skills, visit https://brilliant.org/ali and sign up for free. The first 200 people will get 20% off the annual Premium subscription.
Ali is a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. He explores strategies and tools for happier, healthier and more productive lives.
Use your color-coded subject trees to guide your revision, spending more time on the areas highlighted as red (weak areas).
Benefits:
Improves understanding of challenging topics
Brings weaker areas up to the same level as strengths
To improve your thinking and learn new skills, visit https://brilliant.org/ali and sign up for free. The first 200 people will get 20% off the annual Premium subscription.
In this video we're going through the top 20 study tips that helped me smash my exams when I was at school, and do pretty well at Cambridge University medical school - all while building this YouTube channel, having an actual social life, and enjoying the journey along the way.
About Ali Abdaal:
Ali is a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. He makes videos exploring strategies and tools for happier, healthier and more productive lives. He also hosts the Deep Dive podcast and writes a weekly newsletter with thoughts and interesting links.
Top 20 Study Tips from a Cambridge Medical Student
Create a visual tree diagram for each subject to understand how topics fit together. Color code areas of weakness to focus revision.
# Benefits:
Provides an overview of the entire subject
Identifies knowledge gaps to target
To improve your thinking and learn new skills, visit Brilliant.org and sign up for free.
In this video, we're going through the top 20 study tips that helped me smash my exams when I was at school, and do pretty well at Cambridge University medical school - all while building this YouTube channel, having an actual social life, and enjoying the journey along the way.
I'm Ali, a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. I make videos that explore the strategies and tools that help us live happier, healthier and more productive lives. I also have a weekly podcast called Deep Dive, and I write a weekly email newsletter that contains some quick thoughts + links to interesting things.
Getting enough quality sleep is crucial for consolidating what you've learned into long-term memory. This routine prioritizes healthy sleep habits.
If you find yourself studying for hours but not getting improved grades, learn how to study smart with Marty Lobdell. These are the Psychology Professor's study techniques that you can use to become an A+ Student! These study techniques have been scientifically proven to help improve your grades and increase your knowledge on whatever you are studying.
Lobdell taught Psychology at Pierce College in Washington State for 40 years. During Lobdell's career, he has taught tens of thousands of students and he wants students to succeed. After watching students cram for eight hours or more for a test without any improvement, Lobdell has developed a studying technique that helps the brain retain the information that you are studying in this video "Study Less, Study Smart"
Video footage: For all video footage used, please see the credits at the end of the video. All video footage is licensed under CC-BY 3.0 or licensed from stock footage websites. Video edited and licensed by Motivation2Study.
This routine helps you understand the difference between memorizing facts and grasping core concepts for deeper, longer-lasting learning.
If you find yourself studying for hours but not getting improved grades, learn how to study smart with Marty Lobdell. These are the Psychology Professor's study techniques that you can use to become an A+ Student! These study techniques have been scientifically proven to help improve your grades and increase your knowledge on whatever you are studying.
Lobdell taught Psychology at Pierce College in Washington State for 40 years. During his career, he has taught tens of thousands of students and wants them to succeed. After watching students cram for eight hours or more for a test without any improvement, Lobdell developed a studying technique that helps the brain retain information.
This routine helps you study in focused bursts with scheduled breaks to recharge. It also guides you to create a dedicated study space to get into the right mindset.
If you find yourself studying for hours but not getting improved grades, learn how to study smart with Marty Lobdell. These are the Psychology Professor's study techniques that you can use to become an A+ Student! These study techniques have been scientifically proven to help improve your grades and increase your knowledge on whatever you are studying.
This daily routine will help you read non-fiction books more actively and retain more information through note-taking and organization. By implementing the techniques in this routine, you'll be able to better absorb and apply the insights from the books you read.
Go to https://squarespace.com/mattdavella to save 10% off your first purchase of a website or domain using code MATTDAVELLA. Thanks to Squarespace for sponsoring this video 🤘
Hi there 👋 If you're new to my videos, my name is Matt D'Avella. I'm a documentary filmmaker, entrepreneur and YouTuber. I've made a couple documentaries for Netflix. I also teach courses on everything from filmmaking to habit change. If you like to nerd out about self-development as much as I do, you can subscribe for weekly videos.
Resistance Training for Longevity and Quality of Life
This routine focuses on resistance training protocols to build and maintain muscle mass and strength as you age. It incorporates lifting with lighter weights and higher reps to stimulate muscle growth.
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are:
The connection between low VO2 max and increased risk of death and all-cause mortality
The anti-metastatic effects and brain benefits of high-intensity exercise
How to prevent age-related loss of muscle and strength
Talk Chapters
[00:00-01:36] Overview
[01:48-04:30] Life expectancy and VO2 max
[04:34-05:49] Improving VO2 max with high-intensity exercise
[05:51-07:50] Protocols for increasing VO2 max
[07:52-10:27] Reversing age-related structural changes in the heart with high-intensity exercise
[10:30-11:18] Reducing blood pressure with high-intensity exercise
[11:24-15:21] Brain benefits of high-intensity exercise
[15:24-17:01] Fighting cancer with high-intensity exercise
[17:03-23:18] Improving metabolic health and longevity with exercise "snacks"
[23:19-27:42] Preserving muscle mass with protein
[27:43-29:15] Blunting age-related muscle atrophy with omega-3 fatty acids
[29:17-31:48] Increasing muscle mass and strength in older adults with resistance training
[31:50-41:08] Positive physiological adaptations of heat exposure
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide.
The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
This routine incorporates various vigorous intensity exercise protocols to improve cardiorespiratory fitness, brain function, blood pressure, and provide anti-metastatic effects. It includes high-intensity interval training, exercise snacks, and lifestyle activity bursts.
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.
# Chapters
00:00-01:36 - Overview
01:48-04:30 - Life expectancy and VO2 max
04:34-05:49 - Improving VO2 max with high-intensity exercise
05:51-07:50 - Protocols for increasing VO2 max
07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise
10:30-11:18 - Reducing blood pressure with high-intensity exercise
11:24-15:21 - Brain benefits of high-intensity exercise
15:24-17:01 - Fighting cancer with high-intensity exercise
17:03-23:18 - Improving metabolic health and longevity with exercise "snacks"
23:19-27:42 - Preserving muscle mass with protein
27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids
29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training
31:50-41:08 - Positive physiological adaptations of heat exposure
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
This routine incorporates regular sauna use to mimic the cardiovascular benefits of exercise and increase heat shock proteins for muscle preservation and neuroprotection.
Benefits:
Improves cardiovascular fitness similar to moderate exercise
Increases heat shock proteins to prevent muscle atrophy
May reduce risk of protein misfolding diseases like Alzheimer's
We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.
# Chapters
00:00-01:36 - Overview
01:48-04:30 - Life expectancy and VO2 max
04:34-05:49 - Improving VO2 max with high-intensity exercise
05:51-07:50 - Protocols for increasing VO2 max
07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise
10:30-11:18 - Reducing blood pressure with high-intensity exercise
11:24-15:21 - Brain benefits of high-intensity exercise
15:24-17:01 - Fighting cancer with high-intensity exercise
17:03-23:18 - Improving metabolic health and longevity with exercise "snacks"
23:19-27:42 - Preserving muscle mass with protein
27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids
29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training
31:50-41:08 - Positive physiological adaptations of heat exposure
CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
# Apply the principles of being present to your daily communication and interactions. This routine provides techniques for listening deeply, asking clarifying questions, and ensuring you understand others' needs.
🥇 Join our Futur Pro Community to get access to Chris, lessons, and trainings just like this to scale your creative business: https://thefutur.com/pro
In this enlightening video, Chris Do and his guest Mo Ismail dive deep into discussions that bridge personal insights with professional realities. From being present in family life to the nuances of business communication, they explore how personal and professional worlds intertwine. Expect a journey through philosophical reflections, practical advice on communication, and insights into maintaining presence across all aspects of life.
In this episode:
00:00 - Intro
02:30 - Personal Communication Insights
20:00 - How professional and personal communication overlap
30:15 - Deep dive into the philosophy of "missing" and being present
40:50 - Strategies for effective communication in professional settings
50:35 - How communication leads to personal growth and professional development
1:01:11 - Outro
🚀 Futur Accelerator
The step-by-step blueprint and coaching program designed to get your creative business off the ground: https://thefutur.com/accelerator
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Host: Chris Do (Bald Asian Guy Talks About Business) Cinematographers/Editors: @RodrigoTasca & @Tascastudios MOCS Media
Before ending your day, take some time to reflect on how present you were and opportunities for improvement. This reinforces the habits of being grounded in the moment.
In this enlightening video, Chris Do and his guest Mo Ismail dive deep into discussions that bridge personal insights with professional realities. From being present in family life to the nuances of business communication, they explore how personal and professional worlds intertwine. Expect a journey through philosophical reflections, practical advice on communication, and insights into maintaining presence across all aspects of life.
# Episode Timestamps:
00:00 - Intro
02:30 - Personal Communication Insights
20:00 - How professional and personal communication overlap
30:15 - Deep dive into the philosophy of "missing" and being present
40:50 - Strategies for effective communication in professional settings
50:35 - How communication leads to personal growth and professional development
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Host: Chris Do (Bald Asian Guy Talks About Business)
Cinematographers/Editors: @RodrigoTasca & @Tascastudios MOCS Media
Start your day by grounding yourself in the present moment through mindfulness practices. This routine helps set the tone for a focused and intentional day ahead.
business communication, they explore how personal and professional worlds intertwine. Expect a journey through philosophical reflections, practical advice on communication, and insights into maintaining presence across all aspects of life.
Start each day by internalizing the key mindsets and principles that will make you a rockstar product manager. This routine will train your brain to put the customer first, make decisions swiftly, and build products people love.
There is probably one part of the product management job we can all agree is the hardest - people. People are unpredictable, have strong opinions and unconscious biases, and many people in your organisation have more power than you, yet are wrong just as often. In this illuminating talk from Mind the Product San Francisco 2017 Janna Bastow, Co-Founder of Mind the Product and Co-Founder and CEO of ProdPad, shares her own stories of dealing with people, and how she handles the toughest part of the job.
This routine guides you through the essential steps to prepare a compelling pitch for your startup. It covers crafting a concise explanation, highlighting your team's credentials, demonstrating traction, sharing unique insights, calculating market size, and making a compelling ask for funding. By following this routine, you'll be well-equipped to deliver an effective pitch to potential investors.
Discover the best ways for a seed-stage startup to pitch to investors and successfully fundraise from Y Combinator's Michael Seibel.
Any founder you talk to likely remembers every investor who said no to them. Those founders hold a special kind of "not hatred," says Michael Seibel, Managing Director and Group Partner at Y Combinator, but a special kind of something for those investors and a desire to prove them wrong.
If you're a seed-stage startup, Michael shares the best ways for you to present your company to startup investors.
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Incorporate vigorous physical activity into your daily routine with this VILPA routine. Take advantage of everyday situations to get your heart rate up and improve your overall health and longevity. 🏃♀️💥
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
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Start your day with a high-intensity interval training (HIIT) session to boost your metabolism, improve cardiorespiratory fitness, and enhance mitochondrial function. This routine incorporates the Norwegian 4x4 protocol, a highly effective HIIT method for increasing VO2 max. 🔥💪
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
Incorporate short bursts of vigorous exercise throughout your day with this exercise snack routine. These quick, high-intensity bouts can help combat sedentary behavior, improve metabolic health, and boost cognitive function. 💥🧠
This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
A Comprehensive Routine to Practice and Refine Your Startup Pitch for Fundraising
This includes preparing the key elements, rehearsing delivery, and simulating a pitch meeting. 🎤💻
Discover the best ways for a seed-stage startup to pitch to investors and successfully fundraise from Y Combinator's Michael Seibel.
Any founder you talk to likely remembers every investor who said no to them. Those founders hold a special kind of "not hatred," says Michael Seibel, Managing Director and Group Partner at Y Combinator, but a special kind of something for those investors and a desire to prove them wrong.
If you're a seed-stage startup, Michael shares the best ways for you to present your company to startup investors.
Want to join the SaaStr community? We're the 🌎largest community for B2B software.
End your day with a reflective practice to review your progress, celebrate your accomplishments, and plan for tomorrow. This routine is designed to help you cultivate a mindset of intentional productivity and continuous improvement.
Benefits:
✨ Increased self-awareness and mindfulness
✨ Improved planning and goal-setting
✨ Sense of closure and readiness for the next day
This episode combines insights from various discussions to illuminate the concept of 'slow productivity' and its impact across different spheres, from literature to academia. By debunking myths about Jane Austen's writing habits and revealing how a quieter, less engaged period was her most productive, the narrative stretches to the modern implications of being overly busy. The illustration of slow productivity extends through historical figures and authors such as Benjamin Franklin, John McPhee, and Jewel, underlining the ineffectiveness of constant busyness. The script also discusses the intricate tenure process in academia, highlighting the emphasis on scholarly research over community service. Stories and personal experiences shared by the speaker and guest Cal Newport, point out the potential downsides of traditional productivity measures and the necessity for a balance between work and personal life. Furthermore, the script touches upon the role of technology, especially artificial intelligence, in shaping work habits and the importance of self-awareness and task delegation to prevent burnout. Overall, it champions the paradigm of measuring productivity through outcomes rather than hours spent, supported by examples from literature, academia, and personal reflections.
Start your day with a focused deep work session to tackle your most important tasks without distractions. This routine is designed to help you build a habit of intentional productivity and create meaningful work that you're proud of.
Benefits:
✨ Increased focus and concentration
✨ Improved productivity and output quality
✨ Sense of accomplishment and progress
This episode combines insights from various discussions to illuminate the concept of 'slow productivity' and its impact across different spheres, from literature to academia. By debunking myths about Jane Austen's writing habits and revealing how a quieter, less engaged period was her most productive, the narrative stretches to the modern implications of being overly busy. The illustration of slow productivity extends through historical figures and authors such as Benjamin Franklin, John McPhee, and Jewel, underlining the ineffectiveness of constant busyness. The script also discusses the intricate tenure process in academia, highlighting the emphasis on scholarly research over community service. Stories and personal experiences shared by the speaker and guest Cal Newport, point out the potential downsides of traditional productivity measures and the necessity for a balance between work and personal life. Furthermore, the script touches upon the role of technology, especially artificial intelligence, in shaping work habits and the importance of self-awareness and task delegation to prevent burnout. Overall, it champions the paradigm of measuring productivity through outcomes rather than hours spent, supported by examples from literature, academia, and personal reflections.
Journaling for Athletes: Unlock Your Full Potential
Journaling is a simple 5-minute habit that has the potential to reshape your entire athletic career. This routine outlines 3 powerful journaling habits that can help you unlock your full potential as an athlete:
Be the Star of Your Own Movie 🎥 - Envision your athletic journey as a captivating story where you are the main character. Reflect on impactful moments and shape the narrative of your success. This builds self-awareness, confidence and a strategic mindset to conquer challenges.
Gratitude Journaling 🙏 - Spend time acknowledging and appreciating the positive aspects of your journey. This decreases stress, increases optimism, lessens anxiety and provides motivation by reminding you why you started.
The Mental Blocks Unblocker 🧠 - Identify, understand and find actionable solutions to overcome mental blocks hindering peak performance. This process enhances emotional awareness and resilience.
By adopting these habits, you can improve focus, build unshakable resilience and gain the mental edge of a champion. 🏆
Call to Action:
🔥 Elevate your athletic performance with three powerful journaling habits used by champions like Serena Williams and Michael Phelps! 🚀 Whether you're an aspiring athlete or a seasoned pro, these life-changing habits can reshape your career trajectory.
