On this compilation episode of The Model Health Show, you’re going to learn powerful strategies you can use to uplevel your athleticism and boost your performance.

Shawn Stevenson (0:00)

You are now listening to The Model Health Show with Shawn Stevenson.

Welcome to The Model Health Show. What's the point of building muscles if you're not gonna use them? Do you wanna be all go and no show?

Our muscles and our fitness can provide massive utility value in the world. To do all the life stuff, absolutely. You wanna be a one tripper, all right? The groceries are in the trunk, eight bags, one trip. Or if you're not trained for that, maybe you're not gonna be able to execute on things like that. But that's the life stuff. For somebody like myself and many people in my community, we want to use our bodies to express our athletic capacity, to compete, to play, to perform at a high level. And that's what this episode is all about. On this powerful episode, you're gonna hear from two of the world's leading experts, top tier coaches for athletic performance. One of these experts actually just received the award for NBA Strength and Conditioning Coach of the Year.

We're talking about the National Basketball Association Strength and Conditioning Coach of the Year, the best of the best. And the other coach that you're gonna hear from is the coach of champions. This guy has trained so many of the, not just NBA champions, but multi-time champions. All right, people like Rajon Rondo, people like Drew Holliday, who's one of his first clients. He started training with Drew when he was in high school. And then helping him once he made that jump to the NBA, just helped to take his career to another level. So today, if you want to look good, that's fine. We've got you. But if you want to perform at your best, if you want to look good and perform good, that's what this is all about. And without further ado, let's get to our first expert in this powerhouse masterclass on high level athletic performance. Up first, you're gonna hear from the recently awarded NBA strength and conditioning coach of the year, Cory Schlesinger. He's a world class expert in the world of sports performance. And he served as the director of performance for over nine years at the highest level of collegiate athletics, and is now making his mark in a major way in the NBA. In this powerful segment, he's gonna teach you the power of micro dosing exercise.

He's gonna talk to you about the critical importance of calisthenics in your training program, and the most important exercises that all athletes need to be doing.

Enjoy this first segment from the incredible Cory Schlesinger. First of all, what is micro dosing exercise? And how can we look at adding that in as a strategy for ourselves, and also as advanced athletes?

Cory Schlesinger (3:17)

For sure. So micro dosing in itself is a concept of just spreading out the stressors. Rather, it's resistance training, physical or skill, and tactical sessions. So essentially, what we want to do is what you see in a typical NBA environment, is they lift two times a week.

And that sounds good, right? But if we, those can be considered mega doses, right? So then you have to surf the curve, speed, power, strength, accessory work all in one session. Well, there is a consequence to that, or there are symptoms that are going to be related to that, which is DOMS, or delayed onset muscle soreness, or neural fatigue. When we're in an 82 game season, it's pretty hard to pinpoint when to do that without affecting the thing that we care about the most, which is in-game performance. So instead of hitting all those variables, or multiple variables in one session, we're going to spread them out. And so now, instead of doing a 30 to 45 minute lift, we're doing 10 to 15 minute lifts. But what that does is allows us to actually train with more intent, with more speed, more power, more strength, because you're only tapping one or two exercises, and then you're going to exhaust it. And within that period of time, I mean, you go to the gym and say, hey man, you only got 15 minutes to get your heaviest set of back squats.

You're probably not going to be able to exhaust yourself, but you'll be able to come back the next day and go, I think I can do that again, or I think I can continue to train, opposed to, man, my legs are shot, man, my body feels sore. So this idea of microdosing is truly just taking all these variables and spreading them out, and then more importantly, intentionally putting them around practice or around the game, so that we're complementing those stressors or complementing those events.