009: Research Breakthroughs: Power Development, Intermittent Fasting, Proprioception, Squids

Your'e a Squid 1:17
Journal of Strength and Conditioning 4:49
Alan Aragon IG-Intermittent Fasting 9:50
Proprioceptive Training & Injury Prevention 16:12
Wake up and Smell the Coffee 18:41
Effects of Plyometric & Isometric Training 24:04
Sleep Deprivation & Likelihood of Injury 28:46
ARTICLES:
Acute Effects of Back Squats on Countermovement Jump Performance Across Multiple Sets of a Contrast Training Protocol in Resistance-Trained Men
JOURNAL OF STRENGTH AND CONDITIONING BAUER et al
journals.lww.com/nsca-jscr/Ci...
Alan Aragon IG- Intermittent Fasting
pBzlo8k8Bm...
Wake up and smell the coffee: caffeine supplementation and exercise performance
BJSM 2019 Grgic 2019
bjsm.bmj.com/content/early/20...
Time course of tolerance to the performance benefits of caffeine
Lara et al 2019
www.ncbi.nlm.nih.gov/pmc/arti...
Proprioceptive Training and Injury Prevention in a Professional Men's Basketball Team: A Six-Year Prospective Study
JSCR by Dario Riva 2015
www.ncbi.nlm.nih.gov/pmc/arti...
Effects of plyometric and isometric training on muscle and tendon stiffness in vivo.
Kubo et al
www.ncbi.nlm.nih.gov/pmc/arti...
Sleep Deprivation and Likelihood of Injury
Milewki et al 2014
journals.lww.com/pedorthopaed...
www.pjfperformance.net

[@ricoluke4530]

“We are a squid cult and currently I’m the leader and we’re all trying to rise in the squid ranks.” - Performance Coach Paul Fabrtiz Jr.

[@Noah-ir3os]

Get chris from overtime athlete on here

[@dimitriss3635]

I ve watched 100% of this podcast

[@sialhashimi4121]

Yo on the next episode could you talk about a set of tests which someone could do to see what they need to work on specifically (in terms of vj, agility, speed)

[@mattturner1037]

Sial Hashimi was thinking that exactly I have the vert code elite and that would be a great addition to that

[@blakehofmans8486]

Sial Hashimi compare yourself to others and lifting numbersZ

[@vee5xxiv]

Love that you included links to the articles. Thank you!

[@17thwonder]

you said it, more isn't necessarily better. it's about the quality of your product and what you preach. I also like the topic you brought up about Athletes doing IF and how the frequency of meals is important rather than being in a caloric deficit which works better for a person with a sedentary lifestyle or is a recreational athlete. As a rec athlete myself, I found out that I work and function better in the gym when in a fasted state and it's helped me greatly with my results. Keep the good work coming.

[@joechen892]

for real i dont even know why there would be ppl unliking this podcast 😂they probably haters

[@patrickzarucky7355]

Learnt I'm a squid *Squid intensifies*

[@keanutavares2077]

banjoman 😂😂🦑

[@FlemetAeton]

I love the personality you added by talking about your thoughts on the squid!

[@burtmoney395]

Paul found out a way to call people squids and have them like it... smart dude.

[@jacobrunninghorse5896]

I said fuck work and started listening to the podcast

[@johnhenderson1800]

Best podcast omg

[@nejcrepinc151]

More research talk in next videos....this is amazing

[@ryanpeters2139]

Incredibly smart. Love this stuff. Happy to be a squid

[@Kirbyle7]

I remember last episode that Paul was saying he was the King of Analogies and that squid analogy has convinced me that he is indeed the king.

[@yoshiSBX]

Lol

[@yoshiSBX]

Paul Fabritz a.k.a. THE SQUIDLORD

[@billko1995]

Keep the good work up !

[@kjdskgj]

Squid squad over here

[@uriarefaely8315]

Hey Paul great stuff. I've learned so much from your podcasts and implemented lots of it into my program. Now i want to refer to (12:55) "...is not a net anabolic event, it's a homeostatic stress respond." There are methods largely used by athletes and non-athletes that are based on stress to recover, build muscle etc... -Hyperbaric therapy (HBOT) use extreme spikes and declines of oxygen to create manipulated stress that will increase production of stem cells -cryotherapy / ice bath I'm not a professional, but i'm sure there are more examples for a use of the benefits of stress. So why "stress" is necessarily NOT an anabolic event in IF? I hope i've made my question clear. Thanks for sharing with us your knowledge it's very much appreciated and helpful. Uria

[@patrickdykmans7384]

Can't keep up with all the content! Please as a 37 year old sleep deprived father of three, injuries and recovery podcast!

[@rosssmith8521]

Yo, I'm a sports science academic, big fan of your stuff; actually getting on the program tomorrow. One question: why do you pronounce proprioception that way?

[@mattturner1037]

I’m 💯 a squid 🦑 😂

[@jl9737]

You mention this in previous episode, trainer myths, could you cover that up in some of the next episodes

[@aweandsome]

Awesome podcast again! In episode 6 Corey Schlesinger described partials with around 0.6 m/s as pure force. I found that training at bar speeds like that helps me jumping higher a lot. Now to my question: Are there any studies where jump height is compared/correlated to squatting or deadlifting at different bar speeds?

[@ossikaxavier1860]

should do an episode on body alignment and energy leakage form improper mechanoics caused by misaligment

[@umangmehta9155]

I believe he mentions that in the phase 1 podcast

[@ossikaxavier1860]

@@umangmehta9155 ill go back and check. thanks chief

[@takingdownfatwithcdub7806]

I used intermittent fasting to lose 125 pounds and I will never eat another way. I think it is a tool and I think it was like changing for me.

[@harrisonnelson1064]

What do you think about the vertimax performance workout thing for basketball and increasing vertical jump?

[@Presto_entertainment]

I remember you saying on a podcast that when going through a period of trying to improve vertical jump/athleticism you shouldn't really be fatiguing or doing too much endurance during basketball. Can we still work on fitness through excersizes that don't really use the legs eg. Swimming, boxing or will that still have a negative impact on gains?

[@ABAskiii]

Next Can You Do A Full podcast On Your Fans Jump And Dunk Then Tell Them Where They Can Improve

[@edwardgrenore126]

The first reference I thought of when Squid Game came out was PJF Performance 😂

[@mastermindpatrick5232]

Bro,,,,,,, why is this pod cast so. Legit.. Mannn How do you deal with itbs (itband syndrome, please help.. swelling on the side of the knee, upon 30 degrees of flexion, tfl I have struggled with this for quite awhile now.. But stretching has help drinking water..large. And iso metric and plyo metric section very helpful..

[@bojanburic5547]

What if I have game late at the night,at about 7pm or 8pm,should I drink caffeine because it can mess up my sleep?

[@szaret1]

What if you intermittent fast AND eat as many calories as you were during a regular eating schedule? Is eating more frequently still advantageous for performance or is it equal at that point? And thanks for alll the info!!!!

[@youngbreezy1814]

call me squidward cuh

[@kovak3906]

So as an example with the new data on PAP it would be optimal you perform a back squat at 90% or fast at 60% for say 3 reps, wait 3 minutes then perform a vertical jump for 3 reps and then wait another 3 minutes and continue the cycle?

[@yoshiSBX]

Paul Fabritz: Go take a nap. (31:43) Also Paul Fabritz: Stay up (31:56) Me: I'm so confused.

[@orlandodavis8647]

There’s plenty of studies that show if your intermittent fasting and compensate for the caloric deficit in your eating window you still loose body fat

[@jackg5278]

Disagree with your take on IF sir, but keep up the great work 💯

[@invictusperformancelab8564]

PJf - PAP is complex training, in the research, they have used trained athletes but did they had the work capacity to withstand the intensity while doing squats and immediate jumps - if they didn't have the working capacity they shouldn't be doing Postactiavtion potentiation - obviously they will be fatigue during the workout and their vert code is going to drop but after 4 weeks of adaptation they should be jumping high if they managed the workload. How can this research make sense if there is no reliability? Did they had good technique in squats, Most of the athletes will be doing Posterior tilt & anterior tilt - in that case, the body is going to freeze the joint range and motor recruitment - so there are a lot of factors related to the vert code - Why would you test vertical after a back squat? The test would make more sense if they did PAP for 4 weeks and then test the vertical. Regards Dony Lonappan

[@ilyanamini9428]

Hi I have a problem with buying elite vert code life time program. I click on life time membership wich is 275$ but when i go to pay it its 27$ per mounth. Can you please tell me how this thing work?

[@marsiiibreary2181]

Hey Squiddys, Im catching up.

[@CultureKids1]

The one person who disliked this is not a squid. 🦑🦑🦑

[@Eddie53172]

Squids unite! ✊🏽 🦑 🦑 🦑

[@ernestomendez3219]

So contrast trainning is not worth it after all?

[@dracomadeit]

Please talk about knee injury and how to fix it

[@dracomadeit]

@Josh Davis so I can fix my jumpers knee

[@mikwellk38]

When you're talking about PAP and 60% of 1RM did better than 90% is that 60% for 1 or 2 reps or a full set at 8-12 reps?

[@jacobmorales9863]

In the study, the moderate intensity group performed 1 set of 6 reps @ 60% 1RM. The high intensity group did 1 set of 4 reps @ 90% 1RM.

[@avrymons5737]

One episode on how to prepare to the vert code elite as its meant for elite athleats would be great. We know that 2x your body mass on squat is not the goal. I train for 7-8 years but i still don't know if i have the base to start the program

[@pkasper10]

If you've been training for 7-8 years you should have the base.

[@DK-gl3ih]

What have u been doing for a decade???

[@avrymons5737]

@@DK-gl3ih training hard but not smart. In team sports having between 6-9 trainings a week you don't have much control of what you doing.

[@DK-gl3ih]

@@avrymons5737 has it been better the last 2 years?

[@avrymons5737]

@@DK-gl3ih I was on a great track. Getting faster and bouncier. Realy feeling myself. But acl tear got me one year ago. I hope to start next season fully healthy in 3 months. New team but a coach i know is a great proffesional, and one that will not run me into the ground. Big hopes for whats comming

[@johnbeattie6410]

The volume doesn’t work on the app

[@GETmeHOPS]

Only thing I took from this 34 minute video is that I’m now a squid 🦑

[@SweepnSway_J]

I’ve never heard anyone say proprioception the way you do lol

[@khriswilkerson957]

4:49

[@alexisp.7190]

Is there a way the I can sleep only 7 hours

[@ryansadigh739]

Still dont understand how imma squid...

[@Top_Drivez]

Where's that squid shirt???? 🦑👕

[@youngbreezy1814]

First

[@huubaxmonsterhunterforever7448]

How can we lose body fat while not losing muscle

[@yoshiSBX]

Since you love squids so much, i'd like to let you know that i don't like calamari. Free the squids!

[@marcossuliveres9900]

Have to disagree on your intermittent fasting segment. By definition, intermittent fasting involves eating the same amount of calories that you would normally consume, but in a shorter time window. When you say that someone is just eating less calories, you are referring to caloric restriction, which is different. Studies have also shown that the brain works more efficiently on ketones than on glucose, and ketone levels tend to rise in those who do IF correctly. I wouldn't say IF has more benefit than any other eating regimen when dealing with athletes in particular, but I don't think it's of detriment either. Ofcourse, you wouldn't want to play a pro game while fasting, but fitting it in to the schedule so that it makes sense would not be of harm.

[@markgothard7158]

Yes, I’ve been doing it for a while. I really like working out fasted.

[@richardnguyen6757]

You need time stamps

[@sebastienjul6223]

Fourth or fifth

[@mattturner1037]

Ep10?? Ep10??

[@vukasin4574]

I think Kobe didn't get that 8+ hours of sleep🤔

[@BasketballAcademic]

Don't like the squid thing 😀