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Articles by Timothy DiFrancesco
High Performance Training, Personal Training
“There is a short list of people in the strength and conditioning industry who I consider to be the gold standard.
NAGGING INJURY? REST, ICE AND STRETCHING MAY NOT BE ENOUGH
STEP 2: The second step to helping someone solve their nagging injury issue is to identify the activities that they can do and encourage them to keep moving. Keep in mind that stretching and rest is typically not enough to solve nagging injuries. Stretching tissue by itself is not as effective at remodeling and bolstering cranky tissue in the way that loading or strengthening cranky tissue is. As a clinician, it’s much easier to tell someone to stop doing things and see if the discomfort goes away.
4 WAYS TO GET YOUR VERTICAL JUMP AND SPRINT SPEED NBA COMBINE WORTHY
The pre-draft studs at the NBA Combine remind us each year that everyone's training bucket list includes "jump higher" and "run faster." Logging grueling training hours in search of adding inches to your vertical or shaving seconds off your sprint times with nothing to show is frustrating and unnecessary.
5 NAVY SEAL HABITS FOR FITNESS AND TRAINING SUCCESS
Assuming you are a leading expert in cliché detection, this one is likely setting off alarms. As you might expect, a common denominator among Navy SEALs is that they are all in, all of the time. I definitely believe that this habit is necessary for training and fitness success but I doubt that my interpretation of this cliché is the same as yours. Instead of looking at this SEAL saying as a cliché, I see it as a way to describe your level of self honesty.
AN OPEN LETTER TO LAKERS NATION
I will never forget the day that I got the call. Gary Vitti – the legendary Lakers Head Trainer – was inviting me to interview for the Head of Strength & Conditioning role with the Lakers. When the Lakers call, you drop everything. Fast forward 6 seasons and it is hard to believe how much we have accomplished. It was with a heavy heart that I resigned from the Lakers after the 2016-2017 season; thanking them for the opportunity and for welcoming me as a member of this extraordinary franchise.
TODAY'S EDGE: CLEAN UP YOUR 1-LEG DEADLIFT FORM BY ADDING A WALL PRESS
Today's Edge: Clean up your 1-leg deadlift form by adding a wall press. Exercises are skills and to make them more precise you need to practice them. _____________________________________________ BENEFITS: This exercise is a great way to practice getting your 1-leg deadlift right. The wall press will give you stability to work on engaging your core, keeping your non-stance leg/hip from flying open, and maintaining a flat low back.
TODAY'S EDGE: THE SINGLE LEG DEADLIFT
Today's Edge: Unless your sport is video gaming or chess, you better be training your hamstrings. The Single Leg Deadlift should be a staple in your training if you want healthy hamstrings. BENEFITS: The Single Leg Deadlift is a great exercise for training your hamstring and glute strength while in a single leg stance. Strong glutes and hamstrings translate to better balance, speed, agility, jump performance, landing/deceleration skill, and injury prevention.
EVIDENCE BASED EXERCISES FOR ACL INJURY RISK REDUCTION - GUEST POST BY ANDY BARR
Regardless of how ‘ready’ an athlete is to train from a lifestyle perspective, if they are exposed to a training and playing program that isn’t specific to the demands of their sport or excessively overloads them acutely or chronically, they will be at higher risk to injury. Progressive gradual overload is essential for an athlete to safely develop long term fitness.
MOVE LIKE THE PROS BEFORE YOU TRAIN LIKE THE PROS - GUEST BLOG BY RACHEL BALKOVEC
I have made a huge mistake in the past in giving weekend warriors a workout routine without doing the most basic thing of all: a movement screen. When Tim mentioned the possibility of me writing a guest post, I immediately went into programming mode. I thought, ‘Okay, they need to know that they should be squatting and pulling from the floor!’ However, there is something you need to know about ‘training like the pros.’ You need to know how to move first.
GUEST BLOG BY DUSTIN JONES: TRAINING FOR THE GAME OF LIFE
Dustin Jones, PT, DPT, CSCS, RKC is a home health physical therapist with a background in athletic training, fitness, and orthopedics. He works to bridge the gap between fitness and rehab for older adults. He blogs at DustinJonesPT.com and teaches rehab clinicians how to utilize kettlebells on the Hardstyle Kettlebell Channel with Dr. Erson “The Manual Therapist” Religioso III. Chuck is 93 years old and played collegiate football at Ohio State. Ralph is 88 years old and played collegiate basketball.
5 HEALTHY WAYS TO INCORPORATE FULL-FAT FOODS INTO YOUR DIET
As this article on Yahoo Health suggests, the evidence that full-fat foods belong in a balanced and healthy diet is clear. Having a growing base of valid and reliable evidence to support your nutritional choices is a good thing right? Due to the relative novelty of this full-fat supporting evidence, it has the potential to add to the confusing noise surrounding the best approach the nutrition, health, wellness and fitness.
THE UNKIND FDA: PROTECTING US FROM HEALTH?
The FDA busted down the doors of KIND Snacks and went in for the big take down. This power play was chronicled here, here, here and here. They targeted KIND Bars as having too much "evil" saturated fat to be called "healthy." It's nice to see that the FDA is out patrolling grocery store aisles and trying to protect consumers from dietary delinquents. That is, it would be nice to see if they knew what you and I know: saturated fat is not so evil...
BURN FAT WITH FAT, NOT SUGAR
This article recently posted on Yahoo! Health has a few take home points that I would contend. The article suggests that eating before a workout is critical so the body stays away from cannibalizing it's own muscle the moment you break a sweat. Additionally, it suggests that the body strictly burns sugar for energy. Finally, the article proposes that stocking up on sugars prior to exercise is the answer to avoid bonking.
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