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Articles by Justin Ochoa
Deconstructing 3 Common Basketball Moves (to Train the Underlying Qualities)
It’s amazing to think about how far the game of basketball has come since I transitioned from a player to a coach and trainer. It’s equally as amazing to look at the growth of the strength and conditioning industry in that same timeframe. As someone who operates in that “gray area” developing athletes both in the weight room and on the court, I view basketball development through a pretty unique lens.
Zion the Magnificent and the Frightful First Day of School by Imeisha Williams
Children have some fears when they grow up, or they assume so many things. Zion the Magnificent and the Frightful First Day of School is one such book that encourages young children to overcome their fear of school and teaches that we should never judge something just because of how it looks or based on our assumptions. Adam doesn’t want to go to school, and his twin sister, Abigail, tries to make him feel better about their first day of kindergarten.
Ep. 19: “March Madness 2023” w/ Taylor Tannebaum — Gem Sessions Podcast
In episode 19, we’re breaking down the 2023 March Madness brackets with ACC Network / ESPN host, Taylor Tannebaum! Taylor the host of ACC PM on the ACC Network, after she spent the last several years here in Indy working sports for the local news channel WTHR. Taylor was a member at my gym during her time in Indy and continues to be a close friend to this day, so it was great to catch up at the beginning of this episode before diving into the women’s and men’s tournament brackets.
Tips on How to Maximize Your Career as a Multi-Sport Athlete
In 2013, 83% of the NFL draftees had been multi-sport athletes in high school. In 2014, that number shot up to 86%. Every year after, the number has been over 88% and I don’t see that trend stopping anytime soon. Playing multiple sports in middle and high school has a phenomenal track record. Sure, we can talk about causation versus correlation here, but that really isn’t the point.
Ep. 003: Talking NBA w/ Scott Agness — Gem Sessions Podcast
In episode 003 of Gem Sessions, I am joined by Scott Agness. Scott is an Indy native and the Beat Writer for the Indiana Pacers. He’s also the host of the Indiana Pacers behind-the-scenes podcast, Fieldhouse Files. Aside from his work with the Indiana Pacers, Scott is also a play-by-play announcer for various sports and leagues around Indiana and the Midwest. In today’s episode, we cover all things basketball - specifically IU, Indiana Fever and Indiana Pacers.
You Are Enough: The ADHD Affirmation by Shardae Bennett
You Are Enough is an incredible story that inspires young readers to dream big and discover their uniqueness and strength in this big world. It is normal for kids to be restless, over-energetic, or a little impulsive sometimes. This book focuses on how to handle those kids who are struggling with ADHD and how we can channel their energy in the right direction so they will be more focused and productive.
3 Ways Youth Basketball Players Waste Their Offseason
Summer is such a great time of the year, especially for youth athletes and coaches who work with them. This is the time of year when so much improvement can be made—not just to physical attributes, but also academic growth and mindset maturation, as well. I especially enjoy the summer months because this is the prime basketball offseason. Most teams start to drop out of their postseason play in late March or early April and everyone but the pros are done before June.
Are You Over-Coaching? How to Tell if Your Instruction Is Actually Impeding an Athlete's Progress
Coaching is an art form. The science and application of what coaching is has recently been brought to the forefront by the popular Brett Bartholomew book, Conscious Coaching. The book is all about the art form of coaching, the skills it takes to effectively communicate with your athletes, how to refine your skill set, and most importantly, how to apply these concepts. It’s a great book, and one I believe every coach should own. And no, I didn’t get paid to say that.
11 Questions Every Athlete Should Ask Their Strength Coach
I am a firm believer that if you want to make real, impactful changes to your health, you need some guidance through the process. The majority of successful individuals in sports, or any industry, have a team of coaches, mentors and personnel around them to help them get better. Trying to do everything yourself with no help from qualified experts is a recipe for disaster. Sure, some things need to be learned the hard way, but why not learn things the smart way every chance you get?
Maddie The Boss by Nicole D Little Bradley
The Adventures of Maddie & Mack: Maddie The Boss by Nicole D. Little Bradley Starting a business can be hard work but also incredibly rewarding! To be your own boss at an early age is a great feeling. Maddie The Boss is a great book that encourages children to follow their dreams, and it’s a great way to focus their energy and efforts on something positive. Maddie is excited to share her school day with her mom as her teacher, Mrs.
3 Things Youth Athletes Should Never Do in the Weight Room
I believe that introducing strength training to youth athletes at an early age is one of the best things coaches and parents can do for kids. Getting a kid in the gym benefits his or her athleticism and in-game performance. It also teaches them maturity, perseverance, respect, how to handle failure, achievement and confidence like almost nothing else can. RELATED: Should My Kid Play Multiple Sports? But working with youngsters is not easy.
Allie The Active Alligator: The Character Kingdom Series By Baylee Chaffin
Book Review Allie The Active Alligator: The Character Kingdom Series By Baylee Chaffin Illustrated By Mohamed Daamouche In the Character Kingdom, Allie the Alligator has her first day of school. She gets nervous because she has to play a sport in gym class that she has never played before. Her gym teacher said we are playing basketball today. Allie is very nervous about it, how she can play with her friends, but her teacher encourages her to try new things.
The Wedding On The MoooooooN By Justin Ochoa
Book Review The Wedding On The MoooooooN By Justin Ochoa There was a Wedding on the Moon A Bride and the Groom, And they went on their Honeymoooooon. A funny rhyming story of a wedding that happened on the moon, and I’m sure children will go crazy after reading this. The Illustrations are so cute and vibrant, and it looks like we are directly landed on the moon. This book will be treasured by all who read it, adults and little ones alike.
The Adventure Of Spikey Boy By Toni J Hammond
The Adventure Of Spikey Boy: The Day I Met My Family By Toni J Hammond Illustrated By Eminence System This book truly shows how animals are longing for love and care like us, and every dog deserves a home. Spikey Boy, a cute little dog lives in a shelter home and saw many dogs go home with their families. He always tries hard, so the next family chooses him to adopt. This book is about spikey’s determination to find a family to adopt him.
Ep. 12: Cause & Effect: The Sports World Before, During & After COVID-19 w/ Kyle Neddenriep
I Need Answers Podcast with Justin Ochoa • By Justin Ochoa • 20 hours ago Ep. 12: Cause & Effect: The Sports World Before, During & After COVID-19 w/ Kyle Neddenriep I Need Answers Podcast with Justin Ochoa • By Justin Ochoa • 20 hours ago Go to next audioGo to next audio Go to prev audioGo to prev audio 1x Ep. 12: Cause & Effect: The Sports World Before, During & After COVID-19 w/ Kyle Neddenriep Episode 12 Show Notes 0:00 - 2:30 - Intro Getting to know Kyle Neddenriep.
Mental Health in Sports & the Art of Storytelling w/ Taylor Tannebaum on Apple Podcasts
Episode 4 Show Notes 0:00 - 08:00 - Introducing Taylor Tannebaum Get to know Taylor Tannebaum, a sports reporter currently working in Indianapolis, covering HS, college and pro sports for the NBC affiliate, WTHR. 08:00 - 14:30 - Taylor’s Journey to Sports & Reporting From 5th grade morning announcements, to playing high school football, to covering Alabama Football and now to covering the Indianapolis Colts… learn all about the journey of how Taylor got to where she is now in her career.
Tips on How to Maximize Your Career as a Multi-Sport Athlete
Read More >> In 2013, 83% of the NFL draftees had been multi-sport athletes in high school. In 2014, that number shot up to 86%. Every year since, the number has been over 88% and I don't see that trend stopping anytime soon. Playing multiple sports in middle and high school has a phenomenal track record. Sure, we can talk about causation versus correlation here, but that really isn't the point.
Tips on How to Train in a Leg Cast or Boot
Read More >> Normally when I meet a new client, their goals are to maximize performance and ultimately reduce the risk of injury through training. I recently met a new client who had a season-ending injury and was wondering what he could do while in a cast after surgery. Training around injuries, aches and pains is pretty common, but training while in a restrictive piece of medical equipment is rarely discussed. This particular client suffered a broken foot that ended his basketball season early.
I Need Answers Podcast with Justin Ochoa
0:00 - 3:00 - Intro Introducing Jeff Bramhall, the Chief Operating Officer of Reflexive Performance Reset (RPR) and the Owner of Just Breathe Manual Therapy. Jeff talks about his previous and current experiences in the field. 3:00 - 4:30 - What the heck is RPR? “RPR is a system of daily self-care techniques that help you feel and move your best.” Jeff dives into what RPR is, who can use it, why one would use it and more! 4:30 - 14:40 - How RPR started and why...
4 Exercises Missing From Your Training Programming and Why You Need Them
Read More >> The perfect program doesn't exist, but we can always work toward putting together the most optimal program for our athlete in their given situation. I always say that when I look at programs I wrote five years ago, they make me cringe. The amount of growth and knowledge in that time can really change our opinions on certain topics and change our programming as a result.
How to Choose the Right Private Coach for Your Youth Athlete
Read More >> With the rising popularity of private sector training, there are more training options than ever before, and the decision to hire a coach is not to be taken lightly. The purpose of this article is to speak to the parents of youth athletes 10-18, which is the age when I believe strength and conditioning can have its biggest impact, not only on athletic performance, but for LIFE as well. The training industry is pretty unregulated. There is a low barrier of entry.
How to Train a Team: Why 'Modifiers' Are an Essential Tool for Coaches
Read More >> I've spent most of my coaching career training athletes in one-on-one or small group settings. Last year brought on a new challenge for me, though. I was hired as the head strength and conditioning coach with the Indy Fuel, the ECHL affiliate of the Chicago Blackhawks. I'm currently getting my first taste of being on staff in a professional team setting. I've got to admit. I am loving it.
3 Ways to Increase Your Vertical Jump During Basketball Season
Read More >> Basketball season is in full swing and I'm getting questions from athletes, coaches and parents about improving vertical jump. This is an especially frustrating question for me because it's something that should be asked in April, not in January! We could improve vertical jumping ability, among other things, tremendously in the offseason, but during the heart of the season, it's extremely difficult to make noticeable gains in the vertical jump. But it's not impossible.
15 Minutes of Isometrics to Reset Your Body and Leave You Feeling Great
Read More >> In a fitness world filled with elevation training masks, trendy weight loss teas and increasingly stupid viral gym challenges, I love that isometric holds are one of the hottest topics on the web right now. Thanks to guys like Jake Tuura, Tommy John, Keith Baar and Cal Dietz putting out great info over the last decade or so, I've had my eyes opened to the power of isometric exercise.
3 Training Topics I Changed My Mind on This Year
Read More >> In 2019, I was wrong more than ever. My beliefs and methods were challenged more than ever. I asked more questions than ever. I sought out more help than ever. In 2019, I really committed to education and mastering my craft through learning from others as much as I can. And it was awesome. Looking back at how I've evolved over these past 12 months of coaching, some undeniable changes have taken place.
20 Coaches You Need to Follow on Social Media in 2020
Read More >> As 2019 winds down, it's a good time to reflect on the past 12 months to see how much you've changed. 365 days. That seems like such a long time, but it goes by so quickly. When I look back at 2019, I realize just how much I learned this year as a coach. The more I grow as a coach, the more I realize how much I don't know. I look at some things I was certain of in 2018, and now realize I've done a complete 180 on them.
Want to Have Your Best Football Offseason Ever? Do This Right Now
Read More >> So, your high school football season is over. Whether it ended in ecstasy or disappointment, the time to start planning for next season is now. The offseason is a vital time in a football player's development. And sadly, many waste this time and leave gains on the table. This article is going to cover, in general, how I believe a football player should approach their first 4-6 weeks following the end of their season.
New Bench Press Study Finds Surprising Results
Read More >> You know that weird dude at the gym you always laugh at for bench pressing with his feet up? He might be onto something… Hear me out.
3 RDL Mistakes Hurting Your Back
Read More >> The Romanian Deadlift (RDL) is what I consider to be an essential exercise for athletes of all ages and experience levels, but has certainly developed some confusion around its effectiveness and safety as a lift. With the rising popularity of non-Deadlift posterior chain work, it seems like many of the Deadlift variations are starting to fade away. The RDL is actually one of the only deadlift variants I still program.
3 Common Exercises I No Longer Program for Athletes
Read More >> As a coach, I think it is important to look back at your older work—programs, blogs, podcasts, videos, etc. This is a great way to check in on your own progress as a coach, mentor and leader. The other day, I stumbled upon some older programming from 2015. I was shocked by how different it looked compared to my current programs. It's important to grow and always have an open mind to new concepts, methods and executions of lifts.
Are You Committing This All-Too-Common Dumbbell Training Mistake?
Read More >> Dumbbells are a phenomenal training tool. However, I've noticed one mistake lifters consistently commit when using them. A lot of lifters tend to bang the dumbbells together at the top of dumbbell-based exercises like the Dumbbell Bench Press or Dumbbell Military Press. It may seem like such a minor detail. Like, how much could that matter? Truth be told, it can matter a lot.
Why Every Athlete Can Benefit From the Jefferson Squat
Read More >> One of my favorite exercises for all athletes is the Jefferson Squat. This is an old-school movement—no really, like "from the 1800s" old—that really doesn't get the love it deserves. It looks a little awkward, but it's pure gold for lifters and athletes who want to maximize their weight room experience. I think this is a great lift for all levels of athletes. We use these with our youth athletes all the way up to our professionals.
A Middle School Athlete's Guide to Being Ready for a High School Weight Room
Read More >> So, you've graduated from middle school and will soon be stepping foot inside a high school weight room. Although you might think you'll be doing a lot of the fancy exercises you see your favorite athletes and influencers doing on Instagram, hopefully, you won't be. Because a lot of that stuff is crap.
Why Athletes Should Practice 'Distracted Landings' in Their Training
If you're looking for a phenomenal way to challenge your athletes' strength, stability, coordination, landing technique and mental focus, I've got the drill for you. This drill has been a staple in our program not only as a fan-favorite amongst our athletes but, admittedly, our staff, as well. We call them Stability Ball Distracted Landings. I flat out love these. I love coaching them. I love seeing our athletes take ownership in pushing themselves to new limits.
3 Weight Room Equipment Hacks That Can Help You Do More With Less
Read More >> You don't need to own a gym stuffed with expensive equipment to design versatile and effective workouts. Sometimes, all you need is a little creativity. Try these DIY-style tricks to give yourself or your athletes a greater number of effective training options without breaking the bank. Towels for Grip Strength Every facility has cleaning towels or hand towels.
An Assessment Makeover
Profit Center Retain your clients by going beyond the assessment basics. Isn't it frustrating when a client quits? It has happened to the best of us, and there are any number of reasons why it occurs. But the bottom line is this: You just lost an opportunity to change someone's life for the better. You just affected your business negatively in more ways than one. Many times, clients discontinue training for reasons that are mostly beyond your control.
Lunges Hurt Your Knees? Try This
Read More >> The Lunge is something I would consider essential for good movement. Single-leg strength and stability is of massive importance in keeping humans healthy and performing at their peak. For many people, the Forward Lunge is the first place they go to acquire single-leg strength. However, many people find this results in knee pain.
How Plate Perturbations Can Take Your Band Exercises Up a Notch
Read More >> I once heard a coach talk about how he used the 70/20/10 rule in his programming. 70% of his programming was science-backed concrete items that he KNOWS will work, 20% of his programming was items that he was ALMOST CERTAIN will work, and the remaining 10% was risk-free innovative techniques and theories that he was PRETTY SURE would work.
Sample Class: Body-Weight Barrage
by Justin Ochoa on Jan 19, 2017 Class Take-Out Teach participants how to master movements with this fun and scalable body-weight class. When was the last time you taught a class based solely on using the body as a "machine"? Body-weight exercises are often undervalued and underused. Many people want to advance rapidly, and they end up neglecting important functional (and foundational) movement patterns.
Where Do My Arms and Hands Go During Sled Training?
When it comes to training for sports, one of the most versatile and useful pieces of equipment you could get is one of those high-altitude oxygen masks. I just wanted to make sure you were paying attention. The truth is, one of the most truly versatile pieces of equipment an athlete can utilize is the sled! Sled work is essential for creating resilient athletes. Depending on how you program it, sled training can enhance strength, power, speed and even conditioning.
Why You Should Warm Up With the World's Greatest Stretch
Read More >> The World's Greatest Stretch (WGS) is a legendary catch-all movement in the field of sports performance and fitness, and has been for a long time. It is extremely versatile and coachable, which makes it very easy to incorporate into a strength program for clients of any age or experience level. You really get it all with the WGS—hip separation, thoracic mobility, hamstring stretch, calf stretch, increased blood flow and all of the things you want in a warm-up.
This 5 Drill Warm-Up Will Help Athletes Conquer Knee Valgus
Two words no coach or athlete wants to hear, see or experience with regularity. Unfortunately, those two dreadful words are insanely common in today's weight rooms and athletic fields. A wide range of athletes, from Pop Warner to pros, have to deal with this lower extremity dysfunction during training, competition and everyday life. The term is sort of a blanket statement for a broad variety of compensations that cause an inward collapse, or medial displacement, of the knee joint.
3 Exercises Swaps to Help You Train if you Have Low-Back Pain
One of the biggest mistakes athletes often make during their playing career is training through pain rather than training around it. Sure, lifting weights isn't supposed to tickle. There will be some discomfort. But that's different than pain. There should be intense amounts of physical exertion, sometimes to the point that you hit your absolute limit. That's not pain, either. Pain is something you do not want to incur during training, or ever, for that matter.
Get More From Your Planks by Focusing on Breathing Instead of the Stopwatch
The Plank has stood the test of time. Through all the cool-looking exercises and advanced training methods out there, the simple Plank still often finds its way into elite programming. Why have Planks endured? Because they are flat-out effective when performed correctly. Not to mention, they are extremely low-impact, scalable and very easy to coach. A Plank delivers a ton of bang for your buck. However, most people aren't getting the most out of this popular exercise.
A Simple 4-Step Process for Perfecting the Kettlebell Swing
Read More >> The Kettlebell Swing is a Jack-of-all-trades exercise. You can build amazing looking hamstrings and glutes with the Swing. You can unlock your power potential and unleash speed with the Swing. You can improve your cardiovascular endurance. The list goes on. In terms of bang for your buck, the Kettlebell Swing is near the top of the list of high value exercises. RELATED: 3 Kettlebell Exercises You've Probably Never Seen (VIDEOS) There's only one problem: It's kind of tough to learn.
The Biggest Split Squat Mistake You Didn't Know You Were Making
When it comes to lower-body lifts, the Split Squat is one of the most effective and scalable options for athletes of all levels. The massive importance of single-leg loading is no secret, so adding Split Squat variations to a program is a great way to fill that void in a knee-back-ankle-friendly way. The problem? There's a really common mistake nearly everyone is making with this exercise, and they don't even realize they're doing it.
Protein Bar or Candy Bar: Can You Guess Which Is Which?
Read More >> According to the Nutrition Business Journal, the U.S. supplement industry is a $37 million enterprise. It includes sports nutrition such as protein powders, protein bars, pre-workout drinks, etc. One segment of the industry that is booming right now—protein bars. People are more rushed than ever, so speed and convenience make any product attractive. Athletes and non-athletes alike are munching on protein bars more than ever, and honestly, that may not be a good thing.
How The 'Snap Down' Drill Builds Explosive Athletes From the Ground Up
For athletes to truly grasp what it takes to be faster, more explosive and more agile, they must understand the relationship between their feet and the ground. To a certain extent, much of those athletic traits can be attributed to two things—force absorption and force production. How much force can you absorb? How much force can you produce? How fast can your absorb/produce it? How long can you sustain that level of force production?
Create Your Own Workout Program In Less Than 10 Minutes
Read More >> Whether you're an athlete looking for a new training program, a coach with a full plate and no time to write your own program, or a newbie in the gym unsure of how you should train, I've got your back. When it comes to selecting a program, the number of options available can seem overwhelming. Everyone's new product or program is the most revolutionary thing that ever happened in the fitness world.
Are You Over-Coaching? How to Tell if Your Instruction Is Actually Impeding an Athlete's Progress
The science and application of what coaching is has recently been brought to the forefront by the popular Brett Bartholomew book, Conscious Coaching. The book is all about the art form of coaching, the skills it takes to effectively communicate with your athletes, how to refine your skill set, and most importantly, how to apply these concepts. It's a great book, and one I believe every coach should own. And no, I didn't get paid to say that.
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