OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM!ABOUTGYMPODCASTBLOGJOE RECOMMENDSCONTACT Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym. For the past two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL ABOUT - OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM! About Joe. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have

been featured

PODCAST ARCHIVES

SHOW NOTES & TIMESTAMPS 0:00 – Show intro 1:00 – Joe reads this week’s winning iTunes review 2:45 – Garage Gym Godfathers seminar recap/news 6:00 – CPPS Level 1 Course Announcement!! 11:00 – Joe introduces today’s sponsor – AZUNA FRESH 14:55 – Quick show preview 16:30 – Podcast begins 18:35 – TOPIC #1: Slant #OPERATIONREBUILDJOED BEGINS! In this weeks unique episode, Joe invites the audience to “be a fly on the wall” during his follow-up visit with Dr. Tom Bilella. During this visit, Dr. Tom reveals all the test results from Joe’s recent blood work. These test results include adrenal function, food sensitivities, micronutrient deficiencies, MTHFR Genotype Genetic

test, the shocking

HOW TO GET STRONG WITHOUT GAINING WEIGHT Joe DeFranco's Industrial Strength Show. #38 How To Get Strong WITHOUT Gaining Weight. Released: Nov 20, 2015. In this weeks podcast, Joe shares his top tips and dirty tricks for getting athletes strong, without having them add any mass. [If you train wrestlers, boxers, MMA athletes - or any other athlete that competes in a sport with weight WESTSIDE FOR SKINNY BASTARDS, PART III Reverse band bench press (*recommended for not-so-skinny bastards) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for SLED/PROWLER TRAINING GUIDELINES FOR EVERY GOAL Released on March 14, 2019. SHOW NOTES & TIMESTAMPS. 0:05 – Joe gives a quick recap from his weekend in Seattle 7:00 – Joe introduces today’s sponsor – Tiger Balm® Active 12:10 – Sled/Prowler Training podcast begins 18:00 – How Joe uses the sled to increase strength 32:10 – How Joe uses the sled for hypertrophy gains 47:20 – How Joe uses the sled to increase sprinting speed PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where JOE D'S "LIMBER 11" (FLEXIBILITY ROUTINE) I can’t believe it’s been almost five years since I posted my original Agile 8 flexibility routine. For those unfamiliar with how that routine came about, here’s the quick story: At the time, there were the “over-reactors” & “under-reactors” regarding flexibility. The over-reactors promoted very comprehensive flexibility routines, but most of these routines took over 2 ESSENTIAL TRAINING METHODS FOR IMPROVING AGILITY #2 – Eccentric & Isometric lower body exercises. In order to make “sharp cuts” and change direction rapidly, athletes need the necessary strength to absorb (and accumulate) force, as well as overcome inertia. Enhancing eccentric strength improves an athlete’s ability to absorb force (while decelerating), whereas isometrics will improve an athletes ability to overcome inertia. OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM!ABOUTGYMPODCASTBLOGJOE RECOMMENDSCONTACT Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym. For the past two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL ABOUT - OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM! About Joe. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have

been featured

PODCAST ARCHIVES

SHOW NOTES & TIMESTAMPS 0:00 – Show intro 1:00 – Joe reads this week’s winning iTunes review 2:45 – Garage Gym Godfathers seminar recap/news 6:00 – CPPS Level 1 Course Announcement!! 11:00 – Joe introduces today’s sponsor – AZUNA FRESH 14:55 – Quick show preview 16:30 – Podcast begins 18:35 – TOPIC #1: Slant #OPERATIONREBUILDJOED BEGINS! In this weeks unique episode, Joe invites the audience to “be a fly on the wall” during his follow-up visit with Dr. Tom Bilella. During this visit, Dr. Tom reveals all the test results from Joe’s recent blood work. These test results include adrenal function, food sensitivities, micronutrient deficiencies, MTHFR Genotype Genetic

test, the shocking

HOW TO GET STRONG WITHOUT GAINING WEIGHT Joe DeFranco's Industrial Strength Show. #38 How To Get Strong WITHOUT Gaining Weight. Released: Nov 20, 2015. In this weeks podcast, Joe shares his top tips and dirty tricks for getting athletes strong, without having them add any mass. [If you train wrestlers, boxers, MMA athletes - or any other athlete that competes in a sport with weight WESTSIDE FOR SKINNY BASTARDS, PART III Reverse band bench press (*recommended for not-so-skinny bastards) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for SLED/PROWLER TRAINING GUIDELINES FOR EVERY GOAL Released on March 14, 2019. SHOW NOTES & TIMESTAMPS. 0:05 – Joe gives a quick recap from his weekend in Seattle 7:00 – Joe introduces today’s sponsor – Tiger Balm® Active 12:10 – Sled/Prowler Training podcast begins 18:00 – How Joe uses the sled to increase strength 32:10 – How Joe uses the sled for hypertrophy gains 47:20 – How Joe uses the sled to increase sprinting speed PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where JOE D'S "LIMBER 11" (FLEXIBILITY ROUTINE) I can’t believe it’s been almost five years since I posted my original Agile 8 flexibility routine. For those unfamiliar with how that routine came about, here’s the quick story: At the time, there were the “over-reactors” & “under-reactors” regarding flexibility. The over-reactors promoted very comprehensive flexibility routines, but most of these routines took over 2 ESSENTIAL TRAINING METHODS FOR IMPROVING AGILITY #2 – Eccentric & Isometric lower body exercises. In order to make “sharp cuts” and change direction rapidly, athletes need the necessary strength to absorb (and accumulate) force, as well as overcome inertia. Enhancing eccentric strength improves an athlete’s ability to absorb force (while decelerating), whereas isometrics will improve an athletes ability to overcome inertia. DR. BEAU HIGHTOWER ON CHIROPRACTIC CRITICISM, TOP 3 Released on June 10, 2021. SHOW NOTES & TIMESTAMPS. 0:00 – Show preview. 3:00 – iTunes review “Road to 1000” . 4:20 – DeFranco Shop / NEW Merch Announcement!. 7:50 – Joe talks about today’s sponsor – Hellowater. 11:40 – Joe talks about today’s sponsor – BlueChew. 15:50 – Joe introduces Dr. Beau Hightower | Podcast begins. 19:10 – What does an ABOUT - OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM! About Joe. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have

been featured

ARTICLES ARCHIVES

The Stretching Roundtable 1. With Joe DeFranco, John Paul Catanzaro, and Don Alessi moderated by Chris Shugart This article originally appeared on www.T-nation.com Stretching is a lot like flossing. We know we should do it, we know it’s beneficial, but a lot of us don’t do it very often or very well. But maybe that’s because we

can’t

JOE D'S PRE & POST-WORKOUT NUTRITION/SUPPLEMENTATION Joe starts this weeks podcast by sharing some bad news and some good news regarding #OperationRebuildJoeD. The rest of the show is dedicated to pre & post-workout nutrition/supplementation. SHOW #TIMESTAMPS 1:30 – Joe talks about the benefits of using Metabolic Meals 21:00 – Brian Cushing’s pre-workout nutrition tip 27:30 – FOOTBALL CONDITIONING: THE RIGHT WAY! Time between last play of 1st Half and first play of 2nd Half = 18 minutes The above information shouldn’t surprise anyone – even a casual fan. You also don’t need a PhD in Exercise Physiology to figure out that the most important energy system that’s called upon when playing football is the anaerobic energy system. (FYI, energy systems don’t just abruptly “shut off and turn on PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where

CHRIS DUFFIN

Released on May 18, 2017. SHOW #TIMESTAMPS. 1:00 – Joe talks about this week’s sponsor – Blue Apron . 4:15 – 3rd Annual Strong Bastard 911 Transformation Contest . 17:15 – Chris Duffin interview begins “Instrument Assisted Soft Tissue Mobilization” w/ the BOOMSTICK 19:35 – Chris discusses his unique upbringing UPPER BACK TRAINING SECRETS TO AVOID SHOULDER INJURIES Why so many athletes (regardless of sport) have shoulder injuries; How most personal trainers and strength coaches contribute to their clients shoulder problems; How you should be training your upper back in order to correct/prevent shoulder issues and improve your posture – while simultaneously improving power output!; Why you should adopt “bodybuilding” methods into your BLOCK VS. CONJUGATE PERIODIZATION, JOE D'S "SUPPLEMENT Q: Joe D – After purchasing your Super Strength dvd (great video!) its obvious your a huge advocate of conjugate periodisation, aka, the Westside method. But im assuming your aware of the philosophy behind block periodisation and its many benefits. My question is, is there ever a time where you would use a block periodisation UPGRADING THE AGILE 8 MOBILITY ROUTINE [OFFICIAL REVEAL OF Released on August 9, 2018. SHOW TIMESTAMPS. 1:25 – Show overview 3:50 – Joe reads the Instagram DM that prompted today’s show topic Relaxed hanging from a chin-up bar is one of 2 “non-negotiable” stretches in the NEW Agile 8 mobility routine. 5:50 – Joe gives the back story of the original Agile 8 routine 14:15 – The one thing you can do to make the original Agile OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM!ABOUTGYMPODCASTBLOGJOE RECOMMENDSCONTACT Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym. For the past two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL ABOUT - OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM! About Joe. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have

been featured

PODCAST ARCHIVES

SHOW NOTES & TIMESTAMPS 0:00 – Show intro 1:00 – Joe reads this week’s winning iTunes review 2:45 – Garage Gym Godfathers seminar recap/news 6:00 – CPPS Level 1 Course Announcement!! 11:00 – Joe introduces today’s sponsor – AZUNA FRESH 14:55 – Quick show preview 16:30 – Podcast begins 18:35 – TOPIC #1: Slant #OPERATIONREBUILDJOED BEGINS! In this weeks unique episode, Joe invites the audience to “be a fly on the wall” during his follow-up visit with Dr. Tom Bilella. During this visit, Dr. Tom reveals all the test results from Joe’s recent blood work. These test results include adrenal function, food sensitivities, micronutrient deficiencies, MTHFR Genotype Genetic

test, the shocking

HOW TO GET STRONG WITHOUT GAINING WEIGHT Joe DeFranco's Industrial Strength Show. #38 How To Get Strong WITHOUT Gaining Weight. Released: Nov 20, 2015. In this weeks podcast, Joe shares his top tips and dirty tricks for getting athletes strong, without having them add any mass. [If you train wrestlers, boxers, MMA athletes - or any other athlete that competes in a sport with weight WESTSIDE FOR SKINNY BASTARDS, PART III Reverse band bench press (*recommended for not-so-skinny bastards) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for SLED/PROWLER TRAINING GUIDELINES FOR EVERY GOAL Released on March 14, 2019. SHOW NOTES & TIMESTAMPS. 0:05 – Joe gives a quick recap from his weekend in Seattle 7:00 – Joe introduces today’s sponsor – Tiger Balm® Active 12:10 – Sled/Prowler Training podcast begins 18:00 – How Joe uses the sled to increase strength 32:10 – How Joe uses the sled for hypertrophy gains 47:20 – How Joe uses the sled to increase sprinting speed PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where JOE D'S "LIMBER 11" (FLEXIBILITY ROUTINE) I can’t believe it’s been almost five years since I posted my original Agile 8 flexibility routine. For those unfamiliar with how that routine came about, here’s the quick story: At the time, there were the “over-reactors” & “under-reactors” regarding flexibility. The over-reactors promoted very comprehensive flexibility routines, but most of these routines took over 2 ESSENTIAL TRAINING METHODS FOR IMPROVING AGILITY #2 – Eccentric & Isometric lower body exercises. In order to make “sharp cuts” and change direction rapidly, athletes need the necessary strength to absorb (and accumulate) force, as well as overcome inertia. Enhancing eccentric strength improves an athlete’s ability to absorb force (while decelerating), whereas isometrics will improve an athletes ability to overcome inertia. OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM!ABOUTGYMPODCASTBLOGJOE RECOMMENDSCONTACT Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym. For the past two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL ABOUT - OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM! About Joe. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have

been featured

PODCAST ARCHIVES

SHOW NOTES & TIMESTAMPS 0:00 – Show intro 1:00 – Joe reads this week’s winning iTunes review 2:45 – Garage Gym Godfathers seminar recap/news 6:00 – CPPS Level 1 Course Announcement!! 11:00 – Joe introduces today’s sponsor – AZUNA FRESH 14:55 – Quick show preview 16:30 – Podcast begins 18:35 – TOPIC #1: Slant #OPERATIONREBUILDJOED BEGINS! In this weeks unique episode, Joe invites the audience to “be a fly on the wall” during his follow-up visit with Dr. Tom Bilella. During this visit, Dr. Tom reveals all the test results from Joe’s recent blood work. These test results include adrenal function, food sensitivities, micronutrient deficiencies, MTHFR Genotype Genetic

test, the shocking

HOW TO GET STRONG WITHOUT GAINING WEIGHT Joe DeFranco's Industrial Strength Show. #38 How To Get Strong WITHOUT Gaining Weight. Released: Nov 20, 2015. In this weeks podcast, Joe shares his top tips and dirty tricks for getting athletes strong, without having them add any mass. [If you train wrestlers, boxers, MMA athletes - or any other athlete that competes in a sport with weight WESTSIDE FOR SKINNY BASTARDS, PART III Reverse band bench press (*recommended for not-so-skinny bastards) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for SLED/PROWLER TRAINING GUIDELINES FOR EVERY GOAL Released on March 14, 2019. SHOW NOTES & TIMESTAMPS. 0:05 – Joe gives a quick recap from his weekend in Seattle 7:00 – Joe introduces today’s sponsor – Tiger Balm® Active 12:10 – Sled/Prowler Training podcast begins 18:00 – How Joe uses the sled to increase strength 32:10 – How Joe uses the sled for hypertrophy gains 47:20 – How Joe uses the sled to increase sprinting speed PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where JOE D'S "LIMBER 11" (FLEXIBILITY ROUTINE) I can’t believe it’s been almost five years since I posted my original Agile 8 flexibility routine. For those unfamiliar with how that routine came about, here’s the quick story: At the time, there were the “over-reactors” & “under-reactors” regarding flexibility. The over-reactors promoted very comprehensive flexibility routines, but most of these routines took over 2 ESSENTIAL TRAINING METHODS FOR IMPROVING AGILITY #2 – Eccentric & Isometric lower body exercises. In order to make “sharp cuts” and change direction rapidly, athletes need the necessary strength to absorb (and accumulate) force, as well as overcome inertia. Enhancing eccentric strength improves an athlete’s ability to absorb force (while decelerating), whereas isometrics will improve an athletes ability to overcome inertia. ABOUT - OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM! About Joe. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have

been featured

JOE D'S PRE & POST-WORKOUT NUTRITION/SUPPLEMENTATION Joe starts this weeks podcast by sharing some bad news and some good news regarding #OperationRebuildJoeD. The rest of the show is dedicated to pre & post-workout nutrition/supplementation. SHOW #TIMESTAMPS 1:30 – Joe talks about the benefits of using Metabolic Meals 21:00 – Brian Cushing’s pre-workout nutrition tip 27:30 –

ARTICLES ARCHIVES

The Stretching Roundtable 1. With Joe DeFranco, John Paul Catanzaro, and Don Alessi moderated by Chris Shugart This article originally appeared on www.T-nation.com Stretching is a lot like flossing. We know we should do it, we know it’s beneficial, but a lot of us don’t do it very often or very well. But maybe that’s because we

can’t

FOOTBALL CONDITIONING: THE RIGHT WAY! Time between last play of 1st Half and first play of 2nd Half = 18 minutes The above information shouldn’t surprise anyone – even a casual fan. You also don’t need a PhD in Exercise Physiology to figure out that the most important energy system that’s called upon when playing football is the anaerobic energy system. (FYI, energy systems don’t just abruptly “shut off and turn on PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where

CHRIS DUFFIN

Released on May 18, 2017. SHOW #TIMESTAMPS. 1:00 – Joe talks about this week’s sponsor – Blue Apron . 4:15 – 3rd Annual Strong Bastard 911 Transformation Contest . 17:15 – Chris Duffin interview begins “Instrument Assisted Soft Tissue Mobilization” w/ the BOOMSTICK 19:35 – Chris discusses his unique upbringing UPPER BACK TRAINING SECRETS TO AVOID SHOULDER INJURIES Why so many athletes (regardless of sport) have shoulder injuries; How most personal trainers and strength coaches contribute to their clients shoulder problems; How you should be training your upper back in order to correct/prevent shoulder issues and improve your posture – while simultaneously improving power output!; Why you should adopt “bodybuilding” methods into your BLOCK VS. CONJUGATE PERIODIZATION, JOE D'S "SUPPLEMENT Q: Joe D – After purchasing your Super Strength dvd (great video!) its obvious your a huge advocate of conjugate periodisation, aka, the Westside method. But im assuming your aware of the philosophy behind block periodisation and its many benefits. My question is, is there ever a time where you would use a block periodisation UPGRADING THE AGILE 8 MOBILITY ROUTINE [OFFICIAL REVEAL OF Released on August 9, 2018. SHOW TIMESTAMPS. 1:25 – Show overview 3:50 – Joe reads the Instagram DM that prompted today’s show topic Relaxed hanging from a chin-up bar is one of 2 “non-negotiable” stretches in the NEW Agile 8 mobility routine. 5:50 – Joe gives the back story of the original Agile 8 routine 14:15 – The one thing you can do to make the original Agile WESTSIDE FOR SKINNY BASTARDS, PART II After less than three months on the “Skinny Bastard” strength and speed program, he ran an official 4.57-second 40-yard dash, weighing 261 pounds at his NFL Pro Day on March 4th. Jimmy is now up to 270 pounds and he’s currently with the Tennessee Titans. Ryan Lindsey — Don Bosco, Prep High School wide receiver. OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM!ABOUTGYMPODCASTBLOGJOE RECOMMENDSCONTACT Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym. For the past two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL

PODCAST ARCHIVES

SHOW NOTES & TIMESTAMPS 0:00 – Show intro 1:00 – Joe reads this week’s winning iTunes review 2:45 – Garage Gym Godfathers seminar recap/news 6:00 – CPPS Level 1 Course Announcement!! 11:00 – Joe introduces today’s sponsor – AZUNA FRESH 14:55 – Quick show preview 16:30 – Podcast begins 18:35 – TOPIC #1: Slant #OPERATIONREBUILDJOED BEGINS! In this weeks unique episode, Joe invites the audience to “be a fly on the wall” during his follow-up visit with Dr. Tom Bilella. During this visit, Dr. Tom reveals all the test results from Joe’s recent blood work. These test results include adrenal function, food sensitivities, micronutrient deficiencies, MTHFR Genotype Genetic

test, the shocking

HOW TO GET STRONG WITHOUT GAINING WEIGHT Joe DeFranco's Industrial Strength Show. #38 How To Get Strong WITHOUT Gaining Weight. Released: Nov 20, 2015. In this weeks podcast, Joe shares his top tips and dirty tricks for getting athletes strong, without having them add any mass. [If you train wrestlers, boxers, MMA athletes - or any other athlete that competes in a sport with weight HOW TO DEVELOP KNOCKOUT POWER!!! In my opinion, weighted jumps are – without question – THE foundation for any athlete looking to develop POWER! I will also include the coupling of a strength movement with an un-resisted jump in my category of “weighted jumps”. (Example: Performing a low-rep set of deadlifts or squats, resting 10-20sec., then performing squat

jumps or

SLED/PROWLER TRAINING GUIDELINES FOR EVERY GOAL Released on March 14, 2019. SHOW NOTES & TIMESTAMPS. 0:05 – Joe gives a quick recap from his weekend in Seattle 7:00 – Joe introduces today’s sponsor – Tiger Balm® Active 12:10 – Sled/Prowler Training podcast begins 18:00 – How Joe uses the sled to increase strength 32:10 – How Joe uses the sled for hypertrophy gains 47:20 – How Joe uses the sled to increase sprinting speed STRONG BASTARD 911 BACKSTORY & FAQ The Strong Bastard 911 program has helped transform thousands of bodies worldwide during the past 3 years. 3:10 – George DeFranco hip replacement surgery update. 7:40 – “The Great Debate” update. 13:00 – Smitty joins the show. 14:00 – The backstory behind the SB911 program. 38:00 – *How to add extra “conditioning” and/or WESTSIDE FOR SKINNY BASTARDS, PART III Reverse band bench press (*recommended for not-so-skinny bastards) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where 2 ESSENTIAL TRAINING METHODS FOR IMPROVING AGILITY #2 – Eccentric & Isometric lower body exercises. In order to make “sharp cuts” and change direction rapidly, athletes need the necessary strength to absorb (and accumulate) force, as well as overcome inertia. Enhancing eccentric strength improves an athlete’s ability to absorb force (while decelerating), whereas isometrics will improve an athletes ability to overcome inertia. OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM!ABOUTGYMPODCASTBLOGJOE RECOMMENDSCONTACT Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym. For the past two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL

PODCAST ARCHIVES

SHOW NOTES & TIMESTAMPS 0:00 – Show intro 1:00 – Joe reads this week’s winning iTunes review 2:45 – Garage Gym Godfathers seminar recap/news 6:00 – CPPS Level 1 Course Announcement!! 11:00 – Joe introduces today’s sponsor – AZUNA FRESH 14:55 – Quick show preview 16:30 – Podcast begins 18:35 – TOPIC #1: Slant #OPERATIONREBUILDJOED BEGINS! In this weeks unique episode, Joe invites the audience to “be a fly on the wall” during his follow-up visit with Dr. Tom Bilella. During this visit, Dr. Tom reveals all the test results from Joe’s recent blood work. These test results include adrenal function, food sensitivities, micronutrient deficiencies, MTHFR Genotype Genetic

test, the shocking

HOW TO GET STRONG WITHOUT GAINING WEIGHT Joe DeFranco's Industrial Strength Show. #38 How To Get Strong WITHOUT Gaining Weight. Released: Nov 20, 2015. In this weeks podcast, Joe shares his top tips and dirty tricks for getting athletes strong, without having them add any mass. [If you train wrestlers, boxers, MMA athletes - or any other athlete that competes in a sport with weight HOW TO DEVELOP KNOCKOUT POWER!!! In my opinion, weighted jumps are – without question – THE foundation for any athlete looking to develop POWER! I will also include the coupling of a strength movement with an un-resisted jump in my category of “weighted jumps”. (Example: Performing a low-rep set of deadlifts or squats, resting 10-20sec., then performing squat

jumps or

SLED/PROWLER TRAINING GUIDELINES FOR EVERY GOAL Released on March 14, 2019. SHOW NOTES & TIMESTAMPS. 0:05 – Joe gives a quick recap from his weekend in Seattle 7:00 – Joe introduces today’s sponsor – Tiger Balm® Active 12:10 – Sled/Prowler Training podcast begins 18:00 – How Joe uses the sled to increase strength 32:10 – How Joe uses the sled for hypertrophy gains 47:20 – How Joe uses the sled to increase sprinting speed STRONG BASTARD 911 BACKSTORY & FAQ The Strong Bastard 911 program has helped transform thousands of bodies worldwide during the past 3 years. 3:10 – George DeFranco hip replacement surgery update. 7:40 – “The Great Debate” update. 13:00 – Smitty joins the show. 14:00 – The backstory behind the SB911 program. 38:00 – *How to add extra “conditioning” and/or WESTSIDE FOR SKINNY BASTARDS, PART III Reverse band bench press (*recommended for not-so-skinny bastards) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where 2 ESSENTIAL TRAINING METHODS FOR IMPROVING AGILITY #2 – Eccentric & Isometric lower body exercises. In order to make “sharp cuts” and change direction rapidly, athletes need the necessary strength to absorb (and accumulate) force, as well as overcome inertia. Enhancing eccentric strength improves an athlete’s ability to absorb force (while decelerating), whereas isometrics will improve an athletes ability to overcome inertia. ABOUT - OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM! About Joe. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have

been featured

GYM - OFFICIAL WEBSITE OF JOE DEFRANCO & DEFRANCO’S GYM! DeFranco’s Gym is currently operating out of a small, private location in East Rutherford, NJ. DeFranco’s caters to athletes and individuals who are serious about their training and results. We are NOT a public gym. We only accept 25-30 athletes/clients at a time into our program. This allows us to give our undivided attention to

ARTICLES ARCHIVES

The Stretching Roundtable 1. With Joe DeFranco, John Paul Catanzaro, and Don Alessi moderated by Chris Shugart This article originally appeared on www.T-nation.com Stretching is a lot like flossing. We know we should do it, we know it’s beneficial, but a lot of us don’t do it very often or very well. But maybe that’s because we

can’t

FOOTBALL CONDITIONING: THE RIGHT WAY! Time between last play of 1st Half and first play of 2nd Half = 18 minutes The above information shouldn’t surprise anyone – even a casual fan. You also don’t need a PhD in Exercise Physiology to figure out that the most important energy system that’s called upon when playing football is the anaerobic energy system. (FYI, energy systems don’t just abruptly “shut off and turn on JOE D'S PRE & POST-WORKOUT NUTRITION/SUPPLEMENTATION Joe starts this weeks podcast by sharing some bad news and some good news regarding #OperationRebuildJoeD. The rest of the show is dedicated to pre & post-workout nutrition/supplementation. SHOW #TIMESTAMPS 1:30 – Joe talks about the benefits of using Metabolic Meals 21:00 – Brian Cushing’s pre-workout nutrition tip 27:30 – PROGRAMMING UNILATERAL EXERCISES & "MICRO-DOSING" YOUR Released on January 11, 2018. SHOW TIMESTAMPS. 1:25 – Show overview. 6:40 – Joe announces the 1st CPPS certification course of 2017!. 9:40 – Unilateral training discussion begins. 11:20 – Cameron talks about the events that lead to his increased interest in unilateral training. 21:25 – The importance of asking yourself, “Why?”. 23:25 – Cameron shares sample workouts where

CHRIS DUFFIN

Released on May 18, 2017. SHOW #TIMESTAMPS. 1:00 – Joe talks about this week’s sponsor – Blue Apron . 4:15 – 3rd Annual Strong Bastard 911 Transformation Contest . 17:15 – Chris Duffin interview begins “Instrument Assisted Soft Tissue Mobilization” w/ the BOOMSTICK 19:35 – Chris discusses his unique upbringing JOE D'S "LIMBER 11" (FLEXIBILITY ROUTINE) I can’t believe it’s been almost five years since I posted my original Agile 8 flexibility routine. For those unfamiliar with how that routine came about, here’s the quick story: At the time, there were the “over-reactors” & “under-reactors” regarding flexibility. The over-reactors promoted very comprehensive flexibility routines, but most of these routines took over UPPER BACK TRAINING SECRETS TO AVOID SHOULDER INJURIES Why so many athletes (regardless of sport) have shoulder injuries; How most personal trainers and strength coaches contribute to their clients shoulder problems; How you should be training your upper back in order to correct/prevent shoulder issues and improve your posture – while simultaneously improving power output!; Why you should adopt “bodybuilding” methods into your YOU CAN'T CONDITION YOUR CHIN... OR CAN YOU?? In a post-fight interview with Joe Rogan, TJ Dillashaw said, “You can’t condition your chin.”. The reason the chin is the place to hit is because it causes the most rotational acceleration on the brain stem. The only way to mitigate rotational acceleration is by developing rotational neck strength that can more efficiently absorb

these

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LATEST PODCAST

Episode # 235

WHY I SWITCHED FROM COFFEE TO CAFFEINE TABLETS, HOW TO BUILD DENSE/HARD MUSCLE, PLUS FULL Q&A! SHOW NOTES & TIMESTAMPS 0:00 – Show intro / Joe wishes his dad a Happy Birthday 3:00 – Muscle Up Monday $ale announcement! 3:55 – November CPPS course announcement! 5:40 – Joe talks about today’s sponsor – Tiger Balm Active 9:30 – Podcast Q&A begins… 10:00 – Q1: How do you organize a “power”… VIEW MORE PODCASTS >

ABOUT JOE

Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym. For the past two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL Network, WWE Network, Men’s Health Magazine, Men’s Fitness Magazine and in the NY Times best-selling book, _The 4-Hour Body_. His resume includes NFL players from all 32 teams, Major League baseball players, WWE superstars, UFC fighters, Olympic athletes and college

All-Americans.

LEARN MORE ABOUT JOE Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym. For the past two decades, athletes from around... LEARN MORE ABOUT JOE

ABOUT OUR GYM

DeFranco’s Gym caters to athletes and individuals who are serious about their training. Our gym has been called the “mixed martial arts” of the training world due to our expertise in improving ALL aspects of athletic performance. Whether you’re looking to improve your strength, speed, power, agility, mobility, or sport-specific endurance – DeFranco’s _will_ get you there. It is no coincidence that athletes from all 50 states and over a dozen different countries have been making the trek to New Jersey since 2003 to experience our world-class training. LEARN MORE ABOUT OUR GYM DeFranco’s Gym caters to athletes and individuals who are serious about their training. Our gym has been called the “mixed... LEARN MORE ABOUT OUR GYM

LATEST BLOG

Strength Training

YOU CAN’T CONDITION YOUR CHIN… OR CAN YOU?? Your Last Defense From the Knockout Punch What’s happening in the brain when you’re hit on the chin reveals a solution. UFC 217 (Madison Square Garden): MMA fans were treated to a rare feat this weekend, as three title fights resulted in three new champions. While all three fights were expected to go at…

Strength Training

JOE D’S TOP 7 EXERCISES FOR BUILDING STRONG, HORSESHOE-LIKE TRICEPS! Anyone who has ever trained with me knows that one of the “side effects” of my style of training is strong ‘effing triceps!  Because of this, I’m constantly getting asked to list my “Top” triceps exercises. So I decided to shoot a quick video and share my “best of the best” triceps…

Strength Training

3 STRONG BASTARDS!

Today we are announcing the Strong Bastard 911 (SB911) Transformation contest Grand Champion. We are also launching the SB911 program to YOU! Our new SB911 program was first released only to our DeFranco Insider community. But, since it was so effective to our community, we decided to release it to the public so everyone can experience…

VIEW MORE >

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Former Marist College point guard - captain 3X selection to MAAC All-Tournament Team Holds Marist University record for most games played (128)

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* Advice/Reminder for personal trainers and S&C coaches: Your primary/main lift doesn’t always have to be a bilateral movement. - Here you see one of our pro rugby players performing a Barbell Single Leg Deadlift as… https://t.co/125zLaIDMb, Oct 4 * NEW EPISODE of the #IndustrialStrengthShow

! . This

week’s episode is a MASSIVE Q&A where I answer 17 of YOUR questions (covering a wide variety of topics)... . HIGHLIGHTS INCLUDE: •10:00 - How to organize a lower… https://t.co/Q0FWs7CvZO, Oct 3 * IMPROVE PUNCH & PUSH POWER! ... *This is a GUEST POST from Cameron Josse - Head Coach at DeFranco’s Training & Consulting in East Rutherford, NJ. ... Upper Body Power & Plyometrics . For combat sports and many team… https://t.co/So20SqeWRn, Sep 30 � Copyright 2019, Official Website of Joe DeFranco & DeFranco’s Gym!. All rights reserved. / Site Map / Site by Yellow House

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