In this episode of the Performance Initiative Podcast, Dr. Grant Cooper and Dr. Zinovy Meyler speak with James DeVincenzi, a strength coach at Princeton University. They discuss various topics related to fitness and athletic performance. James provides insights on starting a fitness journey, making exercise a habit, and building strength through movement assessment and the 1x20 method. He also discusses the importance of periodization and peaking in training, as well as the debate between full squats and stopping at 90 degrees. The conversation covers various topics related to injury prevention, strengthening joints, and programming for different age groups. The importance of focusing on muscles and movements is emphasized, along with the collaboration between strength coaches, athletic trainers, and physical therapists. Specific recommendations are provided for strength training in older adults and children. James also emphasizes the need for athletes to advocate for themselves and have open conversations with their coaches. (00:00) Introduction (01:52) Coach James DeVincenzi (03:03) Approach to Training and Conditioning (06:19) Building Habits and Scheduling (11:55) Progressive Overload and Movement Assessment (14:54) Nutrition and Lifestyle Management (15:08) Squatting Techniques and Training Approaches (20:26) Balancing Training and Recovery (32:28) Nutrition for Athletes (38:30) Closing Remarks and Final Thoughts (44:52) The Challenge of Balancing Protein Intake (45:47) The Debate on Red Meat and Protein Sources (46:47) The Importance of Lean Protein and Balanced Diet (47:56) The Role of Meal Prep in Maintaining a Healthy Diet (49:16) Understanding Protein Measurements and Intake (51:25) The Role of Stretching and Warmups in Exercise (54:13) The Importance of Flexibility in Exercise (57:56) The Role of Breathing in Exercise and Performance (58:01) The Importance of Breathing Techniques in Exercise (01:12:12) The Importance of Post Activation Potentiation in Exercise (01:18:08) The Role of Injury Prevention in Exercise (01:27:50) Understanding Shoulder Injuries in Sports (01:28:25) The Role of Athletic Trainers in Sports Performance (01:28:56) Addressing Individualized Training Needs (01:29:28) The Importance of Proper Movement and Measurement in Sports (01:30:47) The Importance of Bilateral and Unilateral Movements in Training (01:31:50) The Impact of Strength Training on Shoulders (01:32:38) The Role of Small Muscle Training in Sports Performance (01:35:20) The Importance of Consistency and Longevity in Training (01:35:47) The Role of Aerobic Training in Sports Performance (01:38:21) The Impact of Resistance Training on Aging (01:42:47) The Importance of Compound Movements in Training (01:51:01) The Role of Strength Training in Youth Sports (02:02:54) The Impact of Specialization in Youth Sports (02:04:53) The Importance of Proper Coaching in Strength Training (02:08:24) The Importance of Feedback and Relationship in Strength Training (02:14:31) Conclusion: The Future of Strength Training Performance Initiative Social & Website: YouTube: https://www.youtube.com/channel/UCKPNCI1-HBSZmiHNAlAjiIw Website: https://www.performanceinitiativepodcast.com/ Instagram: https://www.instagram.com/performanceinitiative TikTok: https://www.tiktok.com/@performanceinitiative