تحميل "Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast #79"

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://www.eightsleep.com/eu/huberman/ ROKA: https://www.roka.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Social & Website Instagram - https://www.facebook.com/unsupportedbrowser Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/unsupportedbrowser TikTok - https://www.tiktok.com/@hubermanlab Website - https://www.hubermanlab.com/ Newsletter - https://www.hubermanlab.com/newsletter Subscribe to the Huberman Lab Podcast Apple Podcasts: https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110 Spotify: https://open.spotify.com/show/79CkJF3UJTHFV8Dse3Oy0P Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vaHViZXJtYW5sYWI?sa=X&ved=2ahUKEwiausvWkpf4AhW5lo4IHYdRCI8Q9sEGegQIARAD Other platforms: https://www.hubermanlab.com/podcast Jeff Cavaliere Website: https://athleanx.com/ YouTube: https://www.youtube.com/c/athleanx Instagram: https://www.facebook.com/unsupportedbrowser Twitter: https://twitter.com/trainer2thepros Facebook: https://www.facebook.com/unsupportedbrowser Jeff's Articles on Workout Splits: https://athleanx.com/articles/the-best-way-to-split-up-your-workouts-surprise https://athleanx.com/articles/the-best-way-to-split-up-your-workouts-surprise Hand Grip Dynamometer: https://www.amazon.com/hand-grip-dynamometer/s?k=hand+grip+dynamometer Jeff's Videos: Jump Rope Video: https://www.youtube.com/watch?v=FpE7TbADcYs High Pull Video: https://www.youtube.com/watch?v=1SnVJDt7jts Fixing Back Pain Video: https://www.youtube.com/watch?v=DWmGArQBtFI Timestamps 00:00:00 Jeff Cavaliere, Physical Training 00:03:27 Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA 00:08:38 Tool: A Fitness Plan for General Health 00:13:27 Tool: Optimizing Body Part Training Splits 00:20:12 Two-a-Day Training 00:22:33 Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills 00:28:24 Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test 00:35:05 “Muscularity” & Resting Tone 00:41:31 Tool: Muscle Recovery & Soreness, Grip Strength 00:50:39 Sleep & Sleep Position 00:57:24 Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle 01:07:23 Tool: Jumping Rope 01:12:56 Internal & External Rotation, Upright Row vs. High Pull 01:24:27 Back Pain Relief & Medial Glutes, Body Pain & Origins 01:37:39 Tool: Properly Holding Weights & Deepening Grip 01:43:54 Tool: Physical Recovery, Heat & Cold Exposure 01:47:19 Tool: Record Keeping for Training Performance & Rest Time 01:51:47 Nutrition Principles & Consistency, Processed Foods & Sugar 02:00:15 Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates 02:11:25 Training in Men vs. Women, Training for Kids & Adolescents 02:18:05 Tool: Pre- and Post-Training Nutrition 02:26:30 Intensity & Training Consistency 02:29:53 AthleanX, Jesse Laico & Fitness Journeys 02:38:27 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/