EP 56: From the Lakers to Longevity | How Elite Athletes Train for the Long Game

Episode Summary

Former Head Strength and Conditioning Coach of the LA Lakers, Dr. Tim DiFrancesco joins the show today to  discuss his journey from the NBA to building TD Athletes Edge, where he helps everyday people train like athletes. We explore the gap between what elite sports medicine looks like and what the general population actually needs, why most people overcomplicate recovery, and how to build a training program you can actually sustain for decades. Tim shares insights from working with Kobe Bryant, the importance of finding your sustainable training intensity, and why motion is lotion when it comes to long-term health.

 

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Guest Bio

Dr. Timothy DiFrancesco, PT, DPT is the President and Founder of TD Athletes Edge. He graduated from Endicott College in 2003 with his B.S. in Exercise Science and Athletic Training and earned his Doctorate of Physical Therapy from the University of Massachusetts Lowell in 2006. After three years in outpatient sports medicine, Tim served as Head Athletic Trainer and Strength and Conditioning Coach for the Bakersfield Jam of the NBA-Developmental League from 2009-2011. In December 2011, he was named Head Strength and Conditioning Coach of the Los Angeles Lakers, a position he held through 2017. While traveling with the Lakers for over six seasons, Tim built TD Athletes Edge, which he now runs full-time with his team. TD Athletes Edge is nationally renowned for its evidence-based and scientific approach to training, nutrition, and recovery for athletes and fitness enthusiasts.

 

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Links

• Dr. DiFrancesco on Instagram: @tdathletesedge 

• TD Athletes Edge: www.tdathletesedge.com

• The Basketball Strong Podcast

 

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Three Actionable Takeaways

1. Ask yourself if you can see yourself doing your current training routine for years, not just weeks or months. If there's any part of your structured exercise program that you can't imagine sustaining long-term, start adjusting it now before you burn out.
   
   

2. Stop overcomplicating recovery. The fundamentals are sleep, nutrition, and stress management. Most people don't need expensive recovery modalities or complicated protocols. They need to dial in the basics that are free and always available.
   
   

3. Embrace the principle that motion is lotion and something is better than nothing. Don't let perfect be the enemy of good. Whether it's a walk, chasing your dog, or a modified version of a challenging protocol, consistent movement beats sporadic perfection every time.
   
   

 

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10 Bulleted Takeaways

• The transition from elite sport to general population training requires understanding that most people need simpler programs, not more complex ones. What works in professional sports often needs to be scaled down for sustainability.
  
  

• Having both physical therapy and strength coaching expertise creates a valuable skillset, but territorial thinking in fitness can limit what practitioners offer their clients. The best approach is integrating knowledge across disciplines.
  
  

• When Kobe Bryant first met Tim, he batted his hand away and said he already knew all about him and they had work to do. This set the tone for a no-nonsense, work-focused relationship.
  
  

• Working in the NBA as an entry-level strength coach means wearing multiple hats. Tim handled strength training, informal sports science duties, and nutrition coaching simultaneously without assistants.
  
  

• The Norwegian four by four protocol (four minutes all-out followed by three minutes recovery, repeated four times) is excellent for VO2 max but brutally hard. Just because research shows a protocol works doesn't mean you need to follow it exactly as published.
  
  

• Testing protocols occasionally can be valuable, but your regular training should be something you can sustain multiple times per week for years. Tim tests the four by four every few weeks but doesn't make it a regular part of his routine.
  
  

• TD Athletes Edge works with over 230 in-person members and 30-60 online members, with a team of 14-16 professionals. Most members don't initially consider themselves athletes, but Tim reminds them that all humans are athletes at different starting points.
  
  

• The gap between what elite athletes do and what general population needs is significant. Elite protocols often aren't necessary or sustainable for people with jobs, families, and other life commitments.
  
  

• Building a private practice while working in professional sports required vision and patience. Tim knew within 2-3 years of joining the Lakers that there would be an expiration date to feeling fulfilled in that role.
  
  

• Recovery fundamentals trump advanced modalities. Before investing in expensive recovery tools or complicated protocols, master sleep quality, nutritional consistency, and stress management.