Avsnitt
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Matt Wenning is a rare combination of high level education (Masters Degree in Biomechanics) and high level competition success (3x World Champion powerlifter and multiple record holder). Matt joins me to share his thoughts on:
-Biomechanics, specifically practical and tactical nuance, and underrated ideas he feels aren’t utilized often enough
-Why he feels variety is important but how to apply variety
-Why experienced lifters may benefit from thoughtful variety in their programming and why newer lifters benefit more from more time focusing on consistent skills
-How to train for power and explosiveness
-How to get strong
-How to develop grit and mental toughness
-And much more
02:35 The Importance of Gym Environment
06:22 Biomechanics and Training Variety
13:12 Strength Training and Injury Prevention
23:15 Plyometrics and Practical Applications
28:44 Concerns About Long-Term Athletic Performance
29:02 The Reality of Genetic Gifts in Fitness
29:32 The Importance of Patience in Strength Training
30:09 Practical Tips for Everyday Strength
30:33 Stress Management for Firefighters
31:12 The Role of Recovery in Strength Training
32:29 Understanding Muscle and Strength Development
38:25 The Importance of Exercise Variation
41:40 Mental Toughness and Physical Limits
47:21 Developing Grit and Consistency
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Dr. Caleb Burgess is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss:
-How being an overall healthier person means you typically have less pain and recover from injury better
-How repetitive movements and sustained postures may lead to injury risk
-Why slouched positions aren’t inherently risky for injury, but lack of variety of movement may be
-If exercise technique has any relationship with pain
-If it’s ok to play up the placebo effect of some treatments if someone feels better
-And much more
00:57 The Overestimation of Specific Treatments
01:32 Holistic Health and Pain Management
03:24 The Role of Lifestyle in Recovery
03:50 Belief and Placebo in Therapy
09:09 Challenges in Patient Beliefs and Expectations
12:57 The Power of Placebo and Ethical Considerations
19:39 The Importance of Movement and Posture
27:08 Understanding the Construction Worker's Physical Demands
28:31 The Importance of Load Management
29:58 The Cup Analogy for Capacity Building
31:24 Personal Anecdotes on Physical Training
33:06 Does Exercise Technique Matter?
43:11 Factors Influencing Pain Beyond Physical Activity
47:54 Conclusion and Resources
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Saknas det avsnitt?
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Brad Schoenfeld, PhD is among the worlds leading researchers in the field of muscle hypertrophy, a tenured professor, and author. Brad is measured and nuanced in his breakdown of popular muscle building beliefs and myths.
Brad joins me to share a researched backed breakdown of:
-Why we can build muscle with rep ranges outside the classic 8-12 reps.
-The benefits of training at different rep ranges.
-Are higher reps more fatiguing than low reps.
-Is fatigue really a serious issue in training.
-What the research really says about volume.
-The difference between effective and optimal for training volume.
-Are metallic stress and muscle damage relevant to muscle growth.
-How muscle memory works.
-Does lifting tempo matter.
-The frustrating things about muscle hypertrophy Brad sees popular and circulating in the industry.
-Plus much more.
01:05 Debunking Muscle Building Myths
01:40 Research Insights on Rep Ranges
03:29 Practical Implications of Training Loads
14:44 Volume and Muscle Hypertrophy
23:31 Mechanical Tension and Muscle Growth
25:25 Introduction to Muscle Hypertrophy Research
25:52 Mechanical Tension: The Primary Factor
26:16 Metabolic Stress and Muscle Damage
29:37 The Role of Satellite Cells
31:09 The Pump and Mechanical Tension
33:15 Misconceptions in Muscle Hypertrophy
34:24 Training Variables and Individual Differences
36:40 Eccentric Training and Muscle Damage
40:24 Gender Differences in Training Response
43:06 Genetic Ceiling and Muscle Memory
46:17 Aging and Muscle Maintenance
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Joel Jamieson is a world leader on performance conditioning, heart rate variability, and energy systems.
Joel joins the podcast to educate you on:
-The optimal balance of strength and cardio.
-Is VO2 max trainable and how important is it for longevity.
-Can you do too much strength training to where it negative affects longevity.
-Where do we see diminishing returns on strength training.
-How does cardio reduce risk of major lifestyle disease like cardiovascular disease.
-Why Joel has shifted his focus from coaching elite MMA athletes to longevity science.
-Does how you do cardio and strength in relation to each other matter.
-How cardio enhances strength training.
-An introduction to heart rate variability and how it may help with your health and longevity(we have a deeper dive planned for a future episode).
-Strategies to promote parasympathetic nervous system activation.
-Why cardio needs to be more frequent than strength training.
-And much more.
01:00 The Impact of Overtraining on Longevity
03:41 Research Insights on Training Frequency and Longevity
05:59 Cardio and Strength Training for Optimal Health
08:01 The Role of Social Interaction and Lifestyle in Longevity
14:23 Cardiovascular Health and Disease Prevention
17:04 The Importance of Muscle Mass in Disease Survival
19:11 Personal Reflections and Shift to Longevity Focus
22:09 Holistic Lifestyle Interventions for Longevity
24:21 Introduction to Heart Rate Variability
25:15 Understanding the Parasympathetic Nervous System
25:46 Sympathetic Nervous System in Action
26:43 Impact of Stress on the Body
28:51 HRV and Measuring Stress
32:25 Balancing Exercise and Recovery
38:33 Adaptive Stimulus in Cardio and Strength Training
42:55 Upcoming Events and Resources
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Aram Grigorian is a dear friend and one of the most generous and selfless professionals in the industry.
Aram joins me to share his thoughts on:
-Why he thinks people would benefit from tracking their nutrition (there’s a lot of nuance here).
-Why people are often resistant to tracking.
-Self limiting beliefs.
-How fashion magazines, social media, and even your mom’s language and actions messed up your body image and relationship with food.
-Why creating time to cook is a major obstacle for many people.
-How to be empowering and empathic.
-Having tough conversations with aging parents about their lifestyle behaviours.
-And much more.
01:00 The Importance of Nutrition Tracking
04:48 Challenges and Misconceptions About Tracking
14:56 Practical Tips for Food Tracking
22:38 Changing Narratives and Overcoming Beliefs
27:48 Challenging Beliefs and Routines
28:56 The Disempowerment in the Industry
30:28 Empathetic Empowerment
31:34 Critique of Performative Empathy
32:07 Personal Stories and Parental Influence
34:39 The Impact of Diet Culture
36:10 Navigating Misinformation and Personal Responsibility
39:03 Coaching Women and Body Image
40:25 The Role of Strength Training
44:08 The Complexity of Individual Health
45:31 Empathy and Realistic Goals in Fitness
51:02 Concluding Thoughts and Future Plans
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Jason Brown is one of the industry’s leading authorities on programming for strength, cardiovascular health, and making it all fit optimally into a busy life.
Jason breaks down a masterclass in making strength and cardio work within your busy life so you don’t need to live in a gym 6 days a week and shares thoughts on:
-How much strength training and cardio you need.
-Why you probably don’t need more than 3 days in the gym.
-How zone 2 cardio helps with muscle growth.
-How people usually aren’t doing the right things for their health.
-Tactics to manage fatigue.
-Tactics for getting more steps.
-Why making a intentional effort matters in a convenient world.
-How to shift out of fight or flight mode.
-And much more.
01:04 Diving into Strength Training Frequency
05:02 Designing Programs for Busy Individuals
06:59 The Importance of Recovery and Stress Management
10:28 Incorporating Aerobic Training
16:28 Tracking Progress and Daily Activity
25:18 Effective Two-Day Workout Plans
29:52 Home Gym Strategies and Exercise Pairings
30:32 Challenges of Training in Commercial Gyms
30:52 Full Body Training Strategies
32:21 Online Training and Program Adaptations
34:36 The Importance of Zone Two Cardio
38:21 Social Media and Fitness Misinformation
43:20 Balancing Cardio and Strength Training
50:21 Final Thoughts and Resources
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Andy Morgan is an experienced coach and the co-author of the Muscle and Strength Pyramids Books. Andy showed up researched and prepared to give you a lot of value. Andy joins the podcast to share his wisdom on:-How to spot fitness and nutrition charlatans.-Where do such charlatans originate from.-What’s going on when someone isn’t losing weight but claims they’re in a calorie deficit.-Why do people underestimate their calorie intake.-Why you shouldn’t add back the calories you burn during exercise.-How people can maintain muscle mass when cutting for fat loss.-How much protein can you absorb in one sitting.-Why he doesn’t endorse body fat testing methods or devices. -And much more.
00:47 Spotting Charlatans in Fitness and Nutrition
00:55 The Journey of Rip Body and Coaching
03:38 The Importance of Evidence-Based Fitness
05:57 Common Traits of Fitness Charlatans
17:31 The Naive Enthusiast, Opportunist, and Clout Chaser
24:06 Understanding Calorie Deficits and Weight Loss
29:51 Unrealistic Timelines and Weight Loss Expectations
30:27 Calorie Calculators and Movement
32:44 The Inaccuracy of Calorie Burn Calculations
35:05 Maintaining Muscle Mass During Fat Loss
46:27 Protein Intake and Distribution
52:57 The Problem with Body Fat Percentage Devices
59:01 Conclusion and Resources
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Sean Hyson is a legendary fitness industry media insider having worked as editor in chief at Onnit and training director for Men’s Fitness and Muscle and Fitness magazines.Sean has had a birds eye view of the changing fitness media landscape and has seen all the popular trends and fad diets come and go only to return in a repackaged version. Sean also shares:-Thoughts on low carb and carnivore dieting.-Why some industry authorities struggle to change their beliefs with evidence.-Why some authorities are punished for shifting with changing evidence.-Why people gravitate to more extreme media messaging. -Why you only need a few workouts a week to make great progress. -Why Sean never gets tired of retelling basic proven concepts to the people who need it.-And bonus writing and content creation wisdom for the aspiring coach.-Plus much more
00:50 Evolution of Fitness Media
02:10 Navigating Fitness Influencers
06:43 Practical Training Advice
10:12 Fitness Trends and Misconceptions
15:49 Training Philosophy and Personal Evolution
26:33 Effective Rep Ranges and Training Techniques
29:07 The Evolution of Leg Training
29:32 The Benefits of Modern Exercise Machines
29:55 Training Strategies for Long-Term Progress
30:30 Understanding Rep Ranges and Failure
31:06 The Importance of Stability in Exercises
31:30 The Mental and Physical Benefits of Leaving Reps in the Tank
32:38 The Challenges of Writing About Fitness and Nutrition
33:40 Creating Engaging and Concise Content
41:08 The Rise of Extreme Diets
43:05 The Carnivore Diet: Benefits and Risks
50:14 The Importance of SEO in Fitness Writing
51:08 Networking and Creating Opportunities in the Fitness Industry
52:28 Conclusion and Final Thoughts
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Dr Pak Androulakis-Korakakis guests to talk about several popular muscle hypertrophy concepts and help sort the social media hype from the body of evidence, while dropping a lot of real world application and nuance into the discussion. This is a master class in navigating what matters for getting jacked.
Dr Pak shares:
-Why “strict” technique may not matter as much for muscle building.
-Nuance on the “high vs low volume” camps and narratives online.
-The nuance and problem with citing popular bodybuilders as anecdotes to support a training approach.
-Fatigue’s role in hypertrophy training.
-Does training frequency matter?
-Nuance on the free weights vs machines debate for hypertrophy.
-Are lengthened partials just hyper?
-And much more
01:04 Debunking Fitness Myths: Strict Technique vs. Cheat Reps
08:16 Training Volume and Muscle Growth
12:31 Low Volume Training: Myths and Realities
22:48 Genetics and Realistic Expectations in Fitness
26:28 Fatigue Management in Training
30:56 Effective Rep Ranges for Hypertrophy
31:07 The Debate on Heavy Lifting and Form
33:56 Training Frequency and Muscle Building
39:24 Free Weights vs. Machines
44:49 Stability in Machine Use for Muscle Growth
52:30 The Hype Around Lengthened Partials
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Andy McCloy is the owner of the successful gym - BCI Performance and Fitness in Huntsville Alabama, having trained athletes that have made the NFL and NBA. But Andy shares the story of humble and difficult origins and the choices along the way to change his life and that of his family.
Andy shares:
-The road from being a self proclaimed misfit to successful gym owner and having the time to devote to his family,
-What he means by having “No plan B”.
-Why “pain equals wisdom”.
-How insecurity led to overachieving.
-Why he’s biased toward action.
-What traits lead to successful athletes and success in life, and which traits are trainable.
-Why attitude, effort, and social life matter.
-And much more
01:22 Andy's Early Life and Challenges
06:15 Turning Point: Meeting the right people and Starting in Fitness
10:51 Moving to Alabama and Starting a Business
14:37 Building a Successful Gym and Personal Struggles
20:25 Mentorship and Community Impact
25:39 Balancing Family and Career
25:59 The Importance of Action Over Planning
27:16 Challenges in Business and Training
28:54 Qualities of Successful Athletes
29:17 The Role of Genetics and Parenting
32:04 Managing Social Life and Training
35:39 The Impact of Social Media on Business
38:20 Building a Business Before Social Media
42:18 Final Thoughts and Resources
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
-Subscribing and checking out more episodes
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Tony Gentilcore is a skilled and experienced coach, and with that skill and experience comes a lot of wisdom about:
-How to get people started and how to meet them where they’re at.
-How to start with a general program and adjust to your injury history, goals, and preferences.
-Why giving people choice in their program helps keep them engaged and consistent.
-How to choose starting rep ranges and progress your lifts.
-What Tony means by “developing a trainable menu”
-Ways to help people stay flexible and adaptable in their training.
-Why Tony feels 3 workouts a week works for most people and what rep range Tony prefers to start most people in.
-Great people to follow and resources to learn from to start and progress on your fitness journey.
-And much more.
01:07 The Evolution of Fitness Writing
06:24 Adapting Training for Beginners
09:52 Effective Programming Strategies
24:33 Motivating Clients and Customizing Workouts
36:59 Recovering from Injury: Personal Stories and Insights
38:05 The Trainable Menu: Adapting Workouts for Injuries
39:37 Consistency is Key: Overcoming Obstacles
41:49 Effort and Motivation: Coaching Strategies
45:53 Balancing Life and Fitness: Realistic Approaches
47:05 The Magic of Three: Sustainable Workout Plans
58:18 Resources and Recommendations for Fitness Enthusiasts
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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01:08 Evolution of Fitness Information
02:42 Social Media's Impact on Fitness
05:58 AI in Fitness Content Creation
08:57 Positives of Social Media in Fitness
12:21 Negatives of Social Media in Fitness
22:14 Trends and Frustrations in Fitness Content
30:17 Fitness Routine Fundamentals
31:15 Effective Workout Strategies
33:27 Nutrition Basics
34:28 Indulgences and Treats
35:26 Sleep and Recovery
40:22 Mental and Physical Recovery Techniques
46:45 The Importance of Creativity and Fiction
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Dr Susie Spirlock aka Dr Susie Squats guests to share detail and nuance about:
-Why stretching doesn’t often alleviate “tight” muscles.
-Why dynamic mobility drills and load work better for creating lasting improvements to mobility.
-How to manage hyper mobility.
-Why the old injury management protocol of Rest, Ice, Compression, and Elevation is outdated and what to do instead.
-What is tendonopathy, what’s changed about our understanding, and how to manage and treat it.
-Why surgery often isn’t the best intervention for injury.
-And much more.
Links:
https://moveyourbones.myflodesk.com/traffic-light-system
https://www.moveyourbonespt.com/freebies
01:09 Debunking Stretching Myths
03:00 Dynamic vs. Static Stretching
06:39 Effective Warm-Up Strategies
10:14 Understanding Hypermobility and EDS
15:48 Strength Training for Hypermobility
23:16 Tendinopathy Explained
29:17 Form, Load, and Injury Prevention
31:54 Debunking RICE for Soft Tissue Injuries
35:29 The New Approach: PEACE and LOVE
39:51 Pain Management Without NSAIDs
42:49 Rethinking Surgery for Injuries
48:54 The Role of Athletes in Surgery Perception
56:08 Resources and Final Thoughts
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Tom Sheppard is a strength coach and fitness writer who, beneath the rugged exterior is a thoughtful and generous soul who joins to open up about his complex mental health journey and how fitness has saved him.
Tom shares:
-How strength training can be a major positive for your mental health
-Where fitness can creep over into addiction and serious problems
-How to create guardrails against becoming too addicted
-How the gym helps great self efficacy and defeat victim mindset
-And much more.
03:38 The Role of the Gym in Mental Health
12:49 The Importance of Self-Efficacy and Accountability
20:05 Balancing Fitness and Life: Avoiding Fitness Addiction
27:38 Exploring Fitness and Dieting as Socially Acceptable Eating Disorders
28:00 Personal Struggles with Eating Disorders and Fitness Tracking
28:16 The Anxiety of Missing a Day of Logging
28:39 Realizing Unhealthy Habits and Finding Ways Out
29:25 Balancing Fitness and Life: The Importance of Controlled Variance
30:47 The Role of Fulfillment Outside the Gym
33:08 Identifying Red Flags in Fitness Addiction
35:15 The Obsession with Recovery Modalities
38:14 Aligning Motivations with Actions in Fitness
39:27 The Importance of Introspection in Fitness Goals
42:19 Balancing Gym Goals with Life's Other Pillars
47:15 Personal Journey and Career Reflections
49:52 Conclusion and Final Thoughts
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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Nick Shaw is a close friend and the CEO and co-founder of Renaissance Periodization. RP are also my first ever podcast sponsor.
I’ve known Nick, his co-founder Dr Mike Israetel, and many other members of the RP team for many years, spent time with them at countless events including the Olympia weekend, and had them as guests on my podcast numerous times. I’ve attended several RP seminars, beta tested and later completed the RP Nutrition Certification, and read several of their books. So I love RP’s work and media. So I’m proud and honoured to highlight RP and the RP Hypertrophy app as a sponsor.
In this episode Nick shares his thoughts on:
-Planning for success in your fitness and nutrition habits.
-Creating room to be flexible instead of rigid in your habits.
-The best options for creating a home gym especially if you don’t have a lot of space.
-Some wisdom on keeping your fitness and nutrition in check when travelling.
-Details on RP’s new protein shot - Genius Shot.
-And much more.
02:05 The Importance of Prioritizing Fitness
08:53 Creating a Structured Fitness Plan
13:45 Buying Back Your Time
23:56 Setting Up a Home Gym
29:23 Evaluating Gym Equipment
30:58 Traveling and Maintaining Fitness
32:39 Nutrition Tips for Travelers
33:45 Introducing Genius Shot
39:55 Balancing Fitness and Flexibility
45:40 Avoiding Over-Optimization
45:56 The Importance of Consistency
48:42 Adapting to Different Training Environments
52:33 Leveraging Technology for Fitness
53:50 Final Thoughts and Resources
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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00:16 Guest Introduction: James Cappola
01:10 The Problem with Shaming in Fitness
01:57 The Fear of Ozempic in the Fitness Industry
03:20 Addressing Vulnerability and Limiting Beliefs
05:23 Breaking the Cycle of Failure
10:55 Personal Journey and Overcoming Challenges
13:30 The Role of Empathy in Coaching
16:20 Social Media and Misconceptions in Fitness
21:26 The Dangers of Fitness Fads
21:57 The Outrage Culture and Social Media Clout
22:32 Dealing with Online Criticism and Call-Outs
23:22 The Seed Oil Controversy and Misinformation
26:11 The Raw Milk Debate and Nutritional Myths
29:43 Misguided Fitness Advice and Gym Etiquette
30:56 The Importance of Strength Training and Enjoyment
36:03 Navigating Social Media and Building a Positive Community
39:42 Concluding Thoughts and Social Media Handles
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
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-Sharing with the friend you think of who needs this episode
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Ben Mudge is a friend and a treasure.
Ben shares his story of growing up with cystic fibrosis, his fears around the potential progression of the disease, and how devoting his life to his fitness and health has helped improve his quality of life.
Ben shares:
-How cystic fibrosis works
-The catalysts for his changed outlook and effort
-Why he feels “Imperfect actions beats perfect words every time”
-Why he focuses on love of the process
-Why peace and space are important
-Details about his love of Warhammer and other things “nerd culture”
-How to prioritize time for fitness and leisure passions
-And much more.
00:16 Meet Ben: Fitness Without Limits
01:32 Living with Cystic Fibrosis
06:32 The Turning Point: Hospitalization and Recovery
15:09 Prioritizing Health and Lifestyle Changes
28:30 Mental Health and Fitness
31:36 Shooting the Book in a Day
31:47 The Importance of a Friendly Image
32:17 Deliberate Social Media Choices
35:56 Balancing Fitness and Gaming
42:29 The Joy of Warhammer
44:24 Embracing Your True Self
51:25 The Challenge of Modern Convenience
54:31 Conclusion and Final Thoughts
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
-Subscribing and checking out more episodes
-Sharing on your social media (please tag me - I promise I’ll respond)
-Sharing with the friend you think of who needs this episode
Follow Andrew Coates:Instagram:@andrewcoatesfitness
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Get the RP App at www.rpstrength.com/coates - use the code COATESRP
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Former Olympia champion Nathalia Melo tells her story of leaving Brazil with little money to her name, working and living in tough conditions, while working toward her dreams. Nathalia is pure ferocity with minimal filter and a lot of wisdom to challenge the narratives that are keeping you stuck in place.
Nathalia is today’s guest and shares her thoughts on:
-Overcoming self limiting beliefs and victim mindset
-Why the best time to start is when your life is already busy
-Why people struggle to change their stories and narratives
-How she points to examples of people being successful when they claim they’re “lazy”
-Why the fitness and lifestyle skills you learn in your 20’s may not be the skills you need in your 40’s and onward
-How women suffer when they don’t prioritize their own health and confidence
-And much more
00:15 Guest Introduction: Natalia Melo
00:36 Overcoming Self-Limiting Beliefs
01:47 Nathalia's Journey: From Brazil to Olympia
04:29 Mindset Shift: Embracing Challenges
05:56 Victim Mindset vs. Taking Responsibility
17:50 The Impact of Physical Health on Life
22:10 Challenging Self-Perceptions
25:38 Challenging Self-Perceptions of Laziness
26:31 Adapting Fitness Plans to Life Stages
27:02 The Myth of Waiting for the Perfect Time
35:58 The Reality of Social Media Filters
39:28 Navigating Aging and Cosmetic Procedures
45:21 Conclusion and Resources
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
-Subscribing and checking out more episodes
-Sharing on your social media (please tag me - I promise I’ll respond)
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Alex Sterner is a certified strength and conditioning coach who specializes in Brazilian Jiujitsu. Follow Alex on Instagram at: https://www.instagram.com/alex.sterner?igsh=MWQ0bHB3emFkZjFkcA==
Alex shares:
-Why your spine was meant to move not stay rigid.
-Why you not only can, but should train and load by bending, flexing, and rotating at your spine.
-Examples of how our spine moves under load and against force in sports and everyday life.
-How to approach training for a strong and mobile spine.
-How to overcome fears around loading and moving your spine.
-Why he doesn’t like the phrase “wear and tear” in the context of our joints.
-Why explosiveness and power are important in your training.
-Why skipping is a useful training tool.
-Why “impact” can be good for your spine, bones, and joints.
-Plus much more.
00:15 Meet Alex Sterner: Strength and Conditioning Expert
01:03 The Importance of Spinal Movement
04:07 Real-Life Examples of Spinal Flexion
07:38 Overcoming Fear and Misconceptions
10:55 Training Methods for Spinal Mobility
24:27 Reframing Wear and Tear
27:44 Optimism in Aging and Adaptation
29:23 Power and Explosiveness in Training
32:25 The Importance of Impact and Eccentric Force
34:46 Risk vs Reward in Training
41:00 Functional Strength and Transfer to Sport
48:06 Four Key Qualities for Athletic Improvement
51:44 Conclusion and Final Thoughts
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
-Subscribing and checking out more episodes
-Sharing on your social media (please tag me - I promise I’ll respond)
-Sharing with the friend you think of who needs this episode
Follow Andrew Coates:Instagram:@andrewcoatesfitness
Join My Email List:www.andrewcoatesfitness.com
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Robert Linkul is the industry leading authority on training older adults.
In this episode Robert shares:
-What sarcopenia is and why everyone should be proactive about it
-How we can reduce the risk of falling
-How we can reduce the risk of a serious fracture injury if we do fall
-How to improve muscle, motor skills, and bone density as we age through training
-Why power and explosive training matters for older adults(and everyone) and how to approach it in a safe and effective way
-The importance of having the strength and skill to get down to and up from the floor
-And much more
00:59 Understanding Sarcopenia
02:42 The Importance of Muscle Mass
04:51 Challenges in Aging Populations
16:30 Cognitive and Social Aspects of Aging
21:10 Training Older Adults
25:08 Building Relationships with Clients
27:49 Introduction to Power Training
28:39 Foundations of Strength for Older Adults
29:18 Tempo Manipulation for Power
30:11 Importance of Type II Muscle Fibres
30:57 Exercise Benefits and Longevity
31:44 Dynamic Movements and Injury Prevention
34:12 Release Lifts and Medicine Ball Exercises
37:08 Sled Training for Strength and Stability
42:35 Cross-Education and Injury Rehabilitation
44:30 Training for Ground Movements
49:38 Personal Anecdotes and Final Thoughts
Follow Robert on Instagram: https://www.instagram.com/robertlinkul?igsh=eHVuaWdpcWlqenht
I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:
-Subscribing and checking out more episodes
-Sharing on your social media (please tag me - I promise I’ll respond)
-Sharing with the friend you think of who needs this episode
Follow Andrew Coates:Instagram:@andrewcoatesfitness
Join My Email List:www.andrewcoatesfitness.com
- Visa fler
