Physical therapists, strength coaches, and powerlifters Dr. Rori Alter and Dr. Alyssa Haveson share their knowledge to help barbell athletes, coaches, and clinicians demystify strength training and create sustainability under the barbell and in business.
Dr. Rori Alter, PT, SSC, PRSCC
In this episode of the Progressive Rehab & Strength Podcast, Dr. Rori Alter and Dr. John Petrizzo break down how strength training allowed a 75-year-old barbell trainee to avoid inpatient rehab after fracturing both her hip and wrist. Her story is a testament to how barbell training preserves function, independence, and quality of life—even after serious injury. “The stronger you go into these sorts of situations, the better off you're going to be—because you're going to have more lean body mass, more muscle mass, more bone mineral density… So that if you lose some of it, you're not going to be as negatively impacted as someone who has low levels going in.” – Dr. John Petrizzo, PT, CSCS, PRSCC, SSC Key Topics Discussed The role of strength training in rehab for older adults How physical therapists and orthopedic surgeons can safely use barbell exercises Adapting barbell training during recovery from fractures and surgery The benefits of building “physiological reserve” through strength Strategies to maintain training with one-sided injuries Using machines, bands, and unilateral work as part of barbell-based rehab Key Takeaways Strength training can prevent the need for inpatient rehab You can apply progressive overload without a barbell Barbell lifts can be safely modified in rehab Muscle and bone strength serve as protection, not risk, as we age 0:00 – 1:39 – Episode intro + Pat's story setup 1:40 – 5:00 – Pat skips inpatient rehab after hip + wrist fractures 5:00 – 9:30 – Strength training keeps older adults independent 9:30 – 10:50 – Rehab often unnecessary if strong enough 10:50 – 13:18 – Medical disclaimer + conceptual discussion 13:19 – 17:00 – How to train lower body post-fracture 17:01 – 22:00 – How to train upper body with one arm 22:01 – 25:00 – Applying progressive overload in rehab 25:01 – 30:00 – Healing timelines + early rehab mobility 30:01 – 35:00 – Managing PT visits + training around insurance limits 35:01 – 41:00 – Transitioning from rehab to barbell training 41:01 – 45:00 – Strength as physiological reserve in aging 45:01 – 52:00 – Doctors dismissing lifting + final takeaways Listen now and share this episode with a clinician, athlete, or loved one who needs to hear it. Got a question you would like the PRS team to answer on the show? Submit it here! https://forms.gle/7Vu2HmgHoeQY9xM59 If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs John IG: @johnpetrizzo
In this candid and insightful listener Q&A episode, Dr. Rori Alter and Dr. Alyssa Haveson of Progressive Rehab & Strength dive deep into two thought-provoking questions submitted by a competitive powerlifter navigating the post-meet blues and nutrition challenges. They unpack the psychological and physical impacts of taking extended time off from training after powerlifting competitions, explore ways to manage training stress, and discuss how to realign your training goals during life transitions. Plus, they address the complex question of when to transition to maintenance calories after bulking or cutting. From athlete burnout and life balance to nutrition periodization and sport crossover (hello BJJ!), this episode is full of real talk, actionable advice, and behind-the-scenes coaching strategy. Key Topics Discussed: When and how to take intentional time off after a powerlifting competition Psychological burnout vs. strategic off-season programming Communicating openly with your coach to optimize your program Training through lifestyle transitions like busy work seasons, family obligations, and other hobbies Adjusting expectations and recovery strategies in your 30s and 40s How to maintain strength without a meet on the horizon Pros and cons of adding high-stress sports (like BJJ) to your training in-season When to transition from a caloric deficit to maintenance Body composition discomfort vs. performance trade-offs Sustainable strength strategies and nutrition for competitive lifters Listener Takeaways: You don't have to earn your time off — you need to plan it intentionally. Your training should adapt to your life, not the other way around. Weight gain doesn't always mean strength gain — and that's okay. Lifters in their 30s and 40s need smarter recovery strategies and realistic expectations. If you're feeling something — mentally or physically — say something to your coach. Resources Mentioned: Join the Secret Society of Barbell Mastery Facebook Group Previous episode on weight classes & cutting #24 - Danny Lennon, MSc - Cutting & Confining to a Powerlifting Weight Class | A Decision Hierarchy Season 2, #2 - Choosing Your Powerlifting Weight Class | When to Cut, Bulk, And Compete Got a question you would like the PRS team to answer on the show? Submit it here! https://forms.gle/7Vu2HmgHoeQY9xM59 If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In this episode of the Progressive Rehab & Strength Podcast Inspirational Interview Series, Dr. Rori Alter sat down with Anna Marie Oakes-Joudy, an athlete who faces life's toughest challenges and emerges stronger every day. Anna Marie shares her personal journey through the hardships of raising and homeschooling 5 children, demonstrating resilience, and the transformative power of strength training. As a mother of five—including a set of twins—she balances her role as a dedicated parent while excelling as a barbell coach, homeschooling her children, and running a successful business. From overcoming significant obstacles to finding empowerment in lifting, her story is one of perseverance and inspiration. Listeners will be moved by her candid reflections on how she navigates setbacks and finds purpose in both training and life. Anna Marie discusses the mental and physical battles she endured and how she leveraged strength training as a means of grounding herself. She opens up about the crucial role of a supportive community and the guidance she received along the way. Her experiences highlight the power of mindset and how shifting perspectives can turn adversity into an opportunity for growth. Juggling motherhood, coaching, homeschooling, and entrepreneurship, Anna Marie provides an honest look at the challenges she faces daily and how she stays focused on her goals. Whether you're an athlete facing challenges or someone looking for motivation to push through tough times, this conversation offers invaluable insights. Throughout the interview, Anna Marie and Dr. Rori Alter explores key themes such as goal setting, adapting mindsets, and the importance of consistency in training and life. Some of the thought-provoking questions she answers include: How do you find balance between raising five children, running a business, and staying committed to your own strength journey? What advice do you have for other parents who struggle to prioritize their own health and fitness? What were the biggest mental barriers you had to overcome, and how did you work through them? She also shares how she integrates her passion for strength training into her family life, setting an example for her children and encouraging them to build confidence through movement. This episode serves as a reminder that even when circumstances seem insurmountable, persistence and a strong support system can pave the way for success. Join us for this powerful and uplifting conversation with Anna Marie. Whether you're a working mom of one or a stay-at-home-dad of 5, her journey will leave you feeling inspired and ready to tackle your own challenges head-on. Listen now and be reminded of the strength that lies within you! Resources & Links: Anna Marie's IG: @am_strength Anna Marie's email: am.strength.ss@gmail.com Client Spotlight | Anna Marie's 4th Pregnancy/Postpartum & Barbell Training Pregnancy & Postpartum Barbell Training Resources If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Barbell strength training or powerlifting training after having kids is HARD. Finding the time and energy to powerlift after having babies has its challenges for all parents, but, most of all, time to train and the ability to recover is most affected. In this episode of the PRS Podcast, hosts Dr. Rori Alter and Dr. John Petrizzo continue their New Parent Training series, discussing how to adapt strength training when time and recovery resources are limited—a challenge that applies not only to new parents but to anyone with a demanding schedule. What You'll Learn in This Episode: The Reality of Training as a New Parent – Is it really any different from other life demands that impact training time and recovery? Three Key Situations Where We Lower the Ceiling on Training Intensity – Understanding when and why you should adjust your expectations to stay injury-free and maintain progress. How to Prepare for Training as a Parent Before You Even Have Kids – The mindset shift that makes the transition to time-restricted training smoother. Optimizing Training When Recovery Resources Are Limited – Practical strategies for making progress even when sleep and recovery time are compromised. Adjusting Training Volume for Maximum Efficiency – How to modify your workouts to get stronger without spending hours in the gym. How Long Should a Barbell Lift Take? – Setting realistic timeframes for training sessions to fit your schedule. Load Adjustments to Stay Within a Specific Timeframe – Strategies to manage training intensity and keep workouts productive. Two Time-Efficient Training Week Setups – How to structure your program for consistency and flexibility as a new parent. Maximizing Training Session Efficiency – Tips to ensure you get the most out of each session while maintaining consistency. Reducing Mental Barriers to Training – Simple ways to overcome the mindset challenges that may be keeping you from getting a session in. Whether you're a new parent, a busy professional, or someone struggling to balance life and training, this episode provides actionable strategies to help you stay strong, make progress, and train smarter—not harder. Resources Mentioned in This Episode: PROGRESSION WITHOUT REGRESSION: HOW TO ADJUST TRAINING SO THINGS DON'T GO AWRY! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In this episode of The Progressive Rehab & Strength Podcast, new parents and Clinical Coaches, Drs Rori Alter and John Petrizzo, dive into the challenges of maintaining a strength training program, specifically powerlifting and barbell training, after having a baby for the first and second time. From sleep deprivation to time constraints, they explore how your approach to training must shift in the postpartum period. If you're a parent, or soon-to-be parent, they talk about the differences in training expectations before and after having kids, and how to avoid the common pitfalls that lead to injury and burnout after. This episode discusses the importance of flexibility and consistency over perfection, how to modify your lifting program to suit your current life stage, and the critical need to listen to your body and adjust your approach. It also covers how to stay realistic and avoid frustration by embracing the idea that this is a temporary phase, and there will be opportunities to get back to a more robust powerlifting routine that works for you. Key Takeaways From This Episode: Managing Expectations in Postpartum Powerlifting for Both Parents: Training as a new parent may look very different from training before kids. Explore the shift in mindset and realistic goals when it comes to strength training during the postpartum period. Sleep Deprivation and Its Impact on Strength Training & Recovery: Sleep disturbances are commonplace after having a child, whether it's the first, second or third time. Whether it's early postpartum or you're in the midst of a sleep regression, your ability to recover is impacted and training must adapt while you're in this ever changing life phase. Finding Time to Train: How parents can carve out time for strength training despite the busy, unpredictable schedule of parenting. This episode tackles the myth of "I don't have time to train" and shares practical tips for fitting in workouts, even when life gets chaotic. Consistency Over Perfection: Why aiming for consistency instead of perfection can be a game changer in the postpartum period. It's all about progress, not perfection. The Importance of Modifying Your Program: Not adjusting your training can lead to injuries and hinder your progress. This episode gives real-life examples of clients who struggled with injuries because their standard programs weren't suited to their current life stage and recovery capacity. Recovery and Injuries: Why you may need to slow down and focus more on recovery, especially after childbirth, when typical strength training programs may not provide enough rest. Temporary Phase: Recognizing that this challenging stage is temporary, from the fourth trimester to toddlerhood, and that balance and recovery will improve as time goes on. Episode Highlights: The #1 reason people stop exercising is lack of time – and this becomes even more of a challenge after having kids. Case studies of clients balancing demanding careers and new families, who had to modify their training to avoid injuries and achieve better recovery. Real talk about the physical and mental adjustment needed after introducing a new family member, and how training programs need to reflect these changes. Links and Resources: John's article: One Year of Low Volume Training How to Incorporate Cardio Into Your Strength Training Program How to Manage Strength Training Fatigue in Your Barbell Training | Fatigue Management While Powerlifting The Sustainable Training Builder (Free): designed to help you completely customize and adjust your barbell training program and nutrition by tracking the most important data for optimal recovery, performance, and sustainability If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In today's episode, Dr. Rori and two other Clinical Coaches at PRS, Alyssa Haveson and Dr. John Petrizzo, answer your questions! In this first installment of Q&A, the team answers the following questions: How tight should your lifting belt be? How do deal with deadlift drifting away from your legs when using a mixed grip? How can I increase the number of pull-ups I can do? Resources mentioned in this episode: 10 Minute Tip #1: How to Choose a Powerlifting or Strength Training Belt 10 Minute Tip #20: The Truth About Belts, Bracing & Your Back in Barbell Training (Webinar) Weightlifting Belts: Who, What, When, Where, Why, and How! Got a question you would like the PRS team to answer on the show? Submit it here! https://forms.gle/7Vu2HmgHoeQY9xM59 If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In this episode of Progressive Rehab & Strength Podcast, we sit down with PRS client and competitive powerlifter, Stephanie Tracy. We dive into her incredible journey from competing at Powerlifting America's Bench Press National Championships to representing the USA at the Pan American Championships. Along the way, we discuss the mental and physical challenges that come with injuries, how Steph found the strength to push through, and what it takes to keep competing at the highest level, even when your body may be working against you. Get our FREE Powerlifting Meet Day Bundle HERE >> progressiverehabandstrength.com/powerliftingbundle Stephanie opens up about her history in competitive powerlifting, the setbacks she's faced due to injury, and the mindset that keeps her in the game. She shares the story of her shoulder injury, how it affected her training and mentality, and the decision-making process that led her to compete at the Pan American Championships despite not being at 100%. We also discuss how strategy helped her succeed in this international competition, even though she didn't hit a PR or go 3/3, and what kept her smiling after a tough performance. Steph Tracy highlights many of the elements we discussed in our Powerlifting Competition Series on the Podcast and we're excited for her to share her story with you. In this candid conversation, Stephanie gives valuable advice for anyone dealing with an injury while preparing for a competition and how to determine when to push through and when to take a step back. What You'll Learn in This Episode: The ups and downs of Stephanie's competitive powerlifting journey, including her experience with injuries and how they've shaped her approach to the sport. Why powerlifting is a great sport for people of all backgrounds and abilities. How to stay mentally focused during competition, even when dealing with setbacks. The real reason Steph accepted the invitation to the Pan American Championships, despite being injured. The importance of strategy in overcoming physical limitations and how it contributed to her performance. How to evaluate whether you should push through an injury or take time off from competing. Why injuries don't necessarily have to end your competition season. The role of imaging in understanding the extent of an injury and its impact on performance. Episode Highlights: Injuries and Resilience — Stephanie talks about the challenges injuries have presented throughout her powerlifting career and how they've affected both her training and mindset. Pushing Through the Pain — A deep dive into the mental toughness required to compete at a high level when injured, and how strategic thinking allowed Stephanie to succeed even when she wasn't at full strength. Facing the Decision — Stephanie's advice for anyone dealing with an injury and whether to continue pushing toward a competition or take time off to heal. Why It's Not Always About PRs — Despite not hitting a PR at the Pan American Championships, Stephanie explains why she felt proud of her performance and how the experience shaped her approach to future competitions. Tune in for an inspiring conversation about perseverance, strategy, and the power of mindset in competitive powerlifting, even in the face of injury. Resources & Links: Follow Stephanie on Instagram @civilwarbabe Learn more about PRS podcast Visit PRS to learn more about coaching and training programs for powerlifters #6 - Part 2 - Pain & Injuries in Barbell Training - Do You Need an MRI? If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! By opening this email you have exclusive premier access to our FREE, brand-spankin'-new Powerlifting Meet Day Guide and Meet Day Checklist! Our PRS Powerlifting Meet Guide is a comprehensive guide that walks you through every aspect of your meet day from start to finish so you feel confident, knowledgeable, and supported throughout your meet. This guide covers federation rules, packing the perfect meet bag, and navigating weigh-ins, equipment checks, and the warm-up area. Detailed tips on timing warm-ups, managing flights and lifting order, and commands will ensure you are prepared for every phase of the competition. Additional insights include nutrition timing, strategies for staying focused, and how handlers can best support you if you're using one. Our practical, step-by-step checklist is the ultimate powerlifting meet preparation tool. From packing your meet bag to tracking warm-up and attempt timing, this printable checklist ensures you don't forget any of the details. Simply check off each task to reduce stress so you can focus on lifting your best. Our Meet Day Checklist is the perfect way to ensure you stay organized and confident without forgetting anything. Whether you're a beginner or an experienced competitor, these resources provide everything you need for a smooth and successful meet day. Download them here to take the guess work out of meet-day logistics! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In the powerlifting world, injuries are an unfortunate reality. Whether it's a tweak in training leading into a competition or something more significant happening during the powerlifting meet itself, injuries will happen. However, it's how we reduce our risk for them and manage them so they don't get worse leading into or during the competition. Prepping for a Powerlifting Meet? Download our FREE Powerlifting Meet Day Bundle HERE! In this episode of the Progressive Rehab & Strength Podcast, we dive into the complex dynamics of injuries in powerlifting competitions, from preventing them to managing them when they inevitably occur. We'll break down why injuries seem to crop up as lifters approach competition time, addressing key factors like: Overtraining Mental stress Physical demands of peaking for performance How to decide whether to push through an injury or pull back When is it wise to adjust your attempt selection to avoid making things worse We'll also discuss the financial and future opportunity costs of competing through injury—how much should you weigh your investment in the competition against your long-term lifting goals? When is it best to step back and preserve your health for the future? Injuries during a competition present a whole new set of challenges. What's the best course of action if you get hurt mid-meet? Can you adjust your attempt selection in real time to avoid further damage? Should you skip an attempt, put in a number versus a 0, or pull out completely? These are the tough decisions that many lifters face. Plus, we'll talk about the sometimes frustrating process of adjusting your first attempt—how to make changes when you're warming up and things don't feel right, and why your opener matters more than you might think. Do you change the number at weigh-ins? And what happens when you tweak something warming up right before your first lift? If you've ever dealt with the stress of managing an injury before or during a powerlifting competition, or you're wondering how to avoid major setbacks in your competition journey, this episode of the Progressive Rehab & Strength Podcast is for you. We'll share strategies, practical tips, and personal insights to help you navigate those challenging moments and come out stronger on the other side. Tune in for this essential conversation on staying healthy, making smart decisions under pressure, and keeping your long-term goals intact leading into a powerlifting competition! Resources mentioned in this episode: #1 - Key Features of the PRS Sustainable Training Method: Bridging the Gap Between Barbell Training, Powerlifting, & Rehabilitation How to Manage Strength Training Fatigue in Your Barbell Training | Fatigue Management While Powerlifting Tracking Your Barbell Training: The Importance of RPE & E1rm in Reaching Your Goals in Powerlifting & Strength Training #5 - Part 1 - Pain & Injuries in Barbell Training - What Are Injuries & How Do They Happen? #6 - Part 2 - Pain & Injuries in Barbell Training - Do You Need an MRI? #7 - Part 3 - Pain & Injuries in Barbell Training - The Athlete Recovery Process The PRS Sustainable Training Builder- FREE If you're enjoying our podcast, please leave us a review on Apple or Spotify. Other Free Resources! By opening this email you have exclusive premier access to our FREE, brand-spankin'-new Powerlifting Meet Day Guide and Meet Day Checklist! Our PRS Powerlifting Meet Guide is a comprehensive guide that walks you through every aspect of your meet day from start to finish so you feel confident, knowledgeable, and supported throughout your meet. This guide covers federation rules, packing the perfect meet bag, and navigating weigh-ins, equipment checks, and the warm-up area. Detailed tips on timing warm-ups, managing flights and lifting order, and commands will ensure you are prepared for every phase of the competition. Additional insights include nutrition timing, strategies for staying focused, and how handlers can best support you if you're using one. Our practical, step-by-step checklist is the ultimate powerlifting meet preparation tool. From packing your meet bag to tracking warm-up and attempt timing, this printable checklist ensures you don't forget any of the details. Simply check off each task to reduce stress so you can focus on lifting your best. Our Meet Day Checklist is the perfect way to ensure you stay organized and confident without forgetting anything. Whether you're a beginner or an experienced competitor, these resources provide everything you need for a smooth and successful meet day. Download them here to take the guess work out of meet-day logistics! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In this episode of Progressive Rehab & Strength Podcast we continue our discussion on Powerlifting Game Day Strategy. We focus on the nuances of managing and competing at the highest levels of powerlifting, with a particular emphasis on coaching advanced athletes through regional, pro, national, and international powerlifting competitions. This episode is designed for advanced lifters and new lifters entering the higher competition circuit, and their coaches who are preparing for national and international competitions, offering actionable strategies to optimize performance when every detail matters. Coach Alyssa breaks down the critical differences between advanced lifters and those at the beginner or intermediate levels, exploring how a lifter's game day strategy evolves as they progress in the sport. From refining the technical aspects of attempt selection to the mental fortitude required for high-stakes competition, we cover everything you need to know about navigating the challenges that come with elite-level powerlifting meets. Key topics include: Building a Competitive Powerlifting Total: How to strategically plan attempts to build a winning total, including handling the psychology of openers, progressions, and third attempts. Handling Red Lights in a Meet: What to do when an attempt doesn't go as planned—how to stay calm, reset, and come back stronger, and when it's time for the coach to step in. The Role of the Meet-Day Handler: Why a handler becomes essential at this level or powerlifting , how to optimize their role in assisting with warm-ups, attempt selection, and managing last-minute decisions. Advanced Deadlift Strategy: Why the deadlift can make or break your competition, and how to approach it strategically—especially when the bar is heavy and every kilo counts. Competition Day Logistics: Navigating the complexities of lot numbers, squat to bench to deadlift transitions, and managing potential delays or distractions in the warm-up area. DOTS Scoring and Pro-Level Strategy: Understanding the impact of DOTS scores on rankings and how this affects attempt planning at national and world-level events. We'll also discuss how to fine-tune your lifter's mindset, optimize performance under pressure, and deal with the unique challenges that arise at high-level meets. Whether you're a coach guiding a lifter to their first national competition or managing a seasoned pro at the world level, this episode is packed with strategies to elevate both your athlete's performance and your coaching game. Tune in for expert advice on mastering the finer points of game day and ensuring that your athlete executes with precision, confidence, and focus on the biggest stages in powerlifting. Get our FREE Powerlifting Meet Day Bundle HERE >> progressiverehabandstrength.com/powerliftingbundle If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! By opening this email you have exclusive premier access to our FREE, brand-spankin'-new Powerlifting Meet Day Guide and Meet Day Checklist! Our PRS Powerlifting Meet Guide is a comprehensive guide that walks you through every aspect of your meet day from start to finish so you feel confident, knowledgeable, and supported throughout your meet. This guide covers federation rules, packing the perfect meet bag, and navigating weigh-ins, equipment checks, and the warm-up area. Detailed tips on timing warm-ups, managing flights and lifting order, and commands will ensure you are prepared for every phase of the competition. Additional insights include nutrition timing, strategies for staying focused, and how handlers can best support you if you're using one. Our practical, step-by-step checklist is the ultimate powerlifting meet preparation tool. From packing your meet bag to tracking warm-up and attempt timing, this printable checklist ensures you don't forget any of the details. Simply check off each task to reduce stress so you can focus on lifting your best. Our Meet Day Checklist is the perfect way to ensure you stay organized and confident without forgetting anything. Whether you're a beginner or an experienced competitor, these resources provide everything you need for a smooth and successful meet day. Download them here to take the guess work out of meet-day logistics! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Having a game day strategy for a powerlifting meet is essential to making sure you have fun and the outcome of the competition meets your expectations. Whether you are a first time powerlifting competitor or a seasoned lifter, you should do all you can to ensure you go 9-for-9 as completing all possible attempts in a powerlifting competition ensures you have the best outcome possible. In this episode of the PRS Podcast Drs Rori Alter and Alyssa Haveson continue their discussion on powerlifting competition by dedicating Part 3 and 4 of this Powerlifting Competition Series to planning your powerlifting meet and meet day strategy and execution. In this episode they discuss: Planning your attempts for a powerlifting meet Meet day strategy attempt planning and execution What game day strategy takes into account The first thing to consider when planning your powerlifting competition strategy When you should take risks in a powerlifting competition and when you should not Why you should aim to go 9 for 9 and what missing a lift sets you up for The goal of your first attempt in a powerlifting meet How to select openers for a novice versus more advanced powerlifter? In what situations you go up in weight or stay at the same weight for your next attempt What not to do on competition How do you determine how much to increase between each attempt Should you ever miss your third attempt in a powerlifting competition Will you hit a PR in every meet? What the challenges for transitioning from novice to intermediate competitor are How do you look at PRs in a powerlifting competition; Are they just PRs on the lifts themselves? What RPE your attempts should be Do we recommend max effort on all third attempts? This podcast episode is highly focused on the strategic aspect of powerlifting competitions, specifically the planning and execution of attempts in a meet. It is geared toward powerlifters at all levels, from novice to more experienced lifters, as well as powerlifting coaches and meet day handlers, making it broadly appealing to a wide audience. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! By opening this email you have exclusive premier access to our FREE, brand-spankin'-new Powerlifting Meet Day Guide and Meet Day Checklist! Our PRS Powerlifting Meet Guide is a comprehensive guide that walks you through every aspect of your meet day from start to finish so you feel confident, knowledgeable, and supported throughout your meet. This guide covers federation rules, packing the perfect meet bag, and navigating weigh-ins, equipment checks, and the warm-up area. Detailed tips on timing warm-ups, managing flights and lifting order, and commands will ensure you are prepared for every phase of the competition. Additional insights include nutrition timing, strategies for staying focused, and how handlers can best support you if you're using one. Our practical, step-by-step checklist is the ultimate powerlifting meet preparation tool. From packing your meet bag to tracking warm-up and attempt timing, this printable checklist ensures you don't forget any of the details. Simply check off each task to reduce stress so you can focus on lifting your best. Our Meet Day Checklist is the perfect way to ensure you stay organized and confident without forgetting anything. Whether you're a beginner or an experienced competitor, these resources provide everything you need for a smooth and successful meet day. Download them here to take the guess work out of meet-day logistics! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In this follow-up episode, Drs. Rori Alter, PT, and Alyssa Haveson, PT, delve into the critical decisions powerlifters face when selecting a weight class for competition. Building on their previous conversation about the timing of entering a meet, they explore the key factors that influence whether you should cut weight, bulk up, or stay at your current body weight to optimize your performance. In this episode, they answer essential questions like: How do powerlifting weight classes work, and who are you actually competing against? What factors should influence your decision to lose weight or gain weight for a competition? When is it a smart strategy to cut weight (and how to do it safely), versus bulking for powerlifting? Should you train at a heavier body weight relative to your weight class? What's the difference between a weight cut and a water cut—and when should you do either? When is it time to change weight classes, and how does this impact your personal records (PRs)? How does gaining or losing weight affect your strength, technique, and overall performance? Should you outgrow a weight class, and what are the signs? If you're wondering how to make the right weight class choice for your next competition—or if you're unsure whether to bulk or cut—this episode is packed with expert advice on how to navigate these tough decisions! Resources mentioned in this episode: Weigh-in & Meet Day Eating Guide Episode #24: Danny Lennon, MSc - Cutting & Confining to a Powerlifting Weight Class | A Decision Hierarchy If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! By opening this email you have exclusive premier access to our FREE, brand-spankin'-new Powerlifting Meet Day Guide and Meet Day Checklist! Our PRS Powerlifting Meet Guide is a comprehensive guide that walks you through every aspect of your meet day from start to finish so you feel confident, knowledgeable, and supported throughout your meet. This guide covers federation rules, packing the perfect meet bag, and navigating weigh-ins, equipment checks, and the warm-up area. Detailed tips on timing warm-ups, managing flights and lifting order, and commands will ensure you are prepared for every phase of the competition. Additional insights include nutrition timing, strategies for staying focused, and how handlers can best support you if you're using one. Our practical, step-by-step checklist is the ultimate powerlifting meet preparation tool. From packing your meet bag to tracking warm-up and attempt timing, this printable checklist ensures you don't forget any of the details. Simply check off each task to reduce stress so you can focus on lifting your best. Our Meet Day Checklist is the perfect way to ensure you stay organized and confident without forgetting anything. Whether you're a beginner or an experienced competitor, these resources provide everything you need for a smooth and successful meet day. Download them here to take the guess work out of meet-day logistics! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
When people get into barbell training as their form of exercise, they'll at some point ask the question, “should I do a powerlifting meet?” After just over a year hiatus from the PRS Podcast, Drs Rori Alter and Alyssa Haveson are back with the first in a series of five podcast episodes on all elements of powerlifting competitions. In these five episodes they will cover exactly what you need to know to do well in your first powerlifting competition all the way to the international powerlifting platform. In this episode of the PRS Podcast we cover: Where we've been and what we've been up to over the last year Introduce Dr. Alyssa Haveson's background as a competitor and elite competitive powerlifting coach and the three elements she brings to the table for game day powerlifting coaching How a person gets into recreational or competitive powerlifting for the first time What it means to do a competition and how do we choose it at the right time? The two ways the topic of doing a powerlifting competition comes up with a novice lifter The Questions: “How strong should I be to do my first competition?” - and does it matter? One of the most intimidating parts of competition for new powerlifters Why the question, “What goals do you have for me?” isn't the best question for a powerlifter to ask their coach Who you are actually competing against in powerlifting competitions The 7 goals for the novice powerlifting competitor Three types of Novice Powerlifting Competitors Important things for the higher level powerlifting athlete to consider when choosing competitions If you're enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! By opening this email you have exclusive premier access to our FREE, brand-spankin'-new Powerlifting Meet Day Guide and Meet Day Checklist! Our PRS Powerlifting Meet Guide is a comprehensive guide that walks you through every aspect of your meet day from start to finish so you feel confident, knowledgeable, and supported throughout your meet. This guide covers federation rules, packing the perfect meet bag, and navigating weigh-ins, equipment checks, and the warm-up area. Detailed tips on timing warm-ups, managing flights and lifting order, and commands will ensure you are prepared for every phase of the competition. Additional insights include nutrition timing, strategies for staying focused, and how handlers can best support you if you're using one. Our practical, step-by-step checklist is the ultimate powerlifting meet preparation tool. From packing your meet bag to tracking warm-up and attempt timing, this printable checklist ensures you don't forget any of the details. Simply check off each task to reduce stress so you can focus on lifting your best. Our Meet Day Checklist is the perfect way to ensure you stay organized and confident without forgetting anything. Whether you're a beginner or an experienced competitor, these resources provide everything you need for a smooth and successful meet day. Download them here to take the guess work out of meet-day logistics! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Rori and team are taking a quick break from podcasting for the fall. Stay tuned, though, because they'll be back soon with more podcasts! In the meantime, check out the PRS website (link below) as well as the many other resources PRS offers. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Shoulder surgery is one of the most painful and debilitating surgeries that we see people go through. Because of this and the comparable outcomes of physical therapy relative to shoulder surgery, we encourage powerlifters to exhaust all conservative options before having shoulder surgery. Shoulder surgeries seem to be the most challenging for people to deal with because it affects so many things: Personal hygiene Driving Feeding yourself Putting on and taking off shirts Sleeping Cooking Grocery shopping And much more Contrary to popular belief, barbell training and powerlifting alone do not usually cause most of the “injuries” associated with the shoulder. Things like rotator cuff tears and tendinopathies, labral tears, “impingement,” etc. are all things that affect the general population. So it's more likely that training volume, intensity, and barbell techniques are irritating a shoulder that already has some of this going on. And it's more than possible to reduce symptoms and make a full recovery without surgery. Dr. Rori Alter and Dr. John Petrizzo discuss common shoulder injuries that affect barbell training and strategies for managing and rehabbing them, including physical therapy, training modifications, medical interventions such as cortisone injections, and finally, surgery. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
The shoulder is one of the most commonly injured areas of the body in the sport of powerlifting and strength training. But injuring your shoulder does not mean you should stop training. Barbell lift modifications can be made so you can continue to powerlift while you rehabilitate your shoulder injury. In this episode of the PRS Podcast the Clinical Coaches discuss our algorithm for technique modification to allow you, your clients, or patients to continue to train each powerlift while rehabilitating a shoulder injury. Additionally, we discuss how you can continue to train your whole body early on after having shoulder surgery and what early return-to-sport for powerlifting looks like. We break down technique modifications and return-to-powerlifting after surgery via a discussion on each lift so there is no reason why your athleticism should decrease when you are recovering from a shoulder surgery or injury. Resources mentioned in this episode: Pain & Injuries Part 1 Pain & Injuries Part 2 Pain & Injuries Part 3 Barbell Strap If you're enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
The shoulder is one of the most common sites of injury in powerlifting and barbell training because it is involved in every single powerlift. So in order to protect yourself from shoulder pain or injury, it's important to have good bar placement, grip width, and shoulder position to optimize force production while minimizing extraneous forces on the shoulder. In this episode of the PRS Podcast we discuss not just the functional anatomy of the shoulder and the four joints it's composed of, but how it functions in each lift and how you should move to reduce your risk for injury while getting as strong as possible. This episode is broken down by lift and common myths or misconceptions about technique and the shoulder in barbell training. The Shoulder In The Squat: What are some misconceptions people have about bar placement, stability, and grip width in the squat? How does the shoulder impact grip width and bar position in the squat? The Shoulder In The Bench Press: How does arching your back improve bench press execution and support muscle development? Why does excessive arching in the bench press create a problem at the shoulder? Why do we want to maintain tightness and not sink the bar into the chest when bench pressing? Why is the idea of tucking and flaring during the bench press problematic for the shoulder? The Shoulder In The Deadlift: What role do the lats pla in the deadlift? How does the role of the lats in the deadlift influence our back/shoulder angle? The Shoulder In The Overhead Press: Why is overhead feared by doctors and physical therapists? How do you protect from impingement in the shoulder while overhead pressing? If you're a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the foot and ankle in barbell training. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Chiropractic adjustments are often used for the treatment of neck pain and headaches. However, there is an increasing awareness that cervical spine manipulation may not be safe, therefore it's important to know the risks, benefits, and alternatives when determining if cervical spine adjustments are best for you. There is a strong relationship between the structures of the neck and head with balance and performance in barbell training and powerlifting. This is why we coach people to maintain a neutral neck posture in line with the rest of their spine and to focus their eyes on a specific point close to their bodies while executing the powerlifts. Not considering and adhering to sound technique in the cervical spine may lead to neck pain, headaches, dizziness, or injuries in barbell training. This may lead you to seek out the care of a chiropractor for manipulation or adjustment of the cervical spine for neck pain or other disorders of the head and neck. But is chiropractic adjustment of the cervical spine safe and what you need? In this episode of the PRS Podcast, our hosts sit down to discuss Dr. Taylor Goldberg, DC who discusses the efficacy and safety of cervical spine manipulation. There are many other treatments that can provide the same benefit in a safer capacity One of the iIssue with traditional chiropractors is they market themselves as the only way to fix symptoms and make someone healthier. The narrative and language used by traditional chiropractors scares people into believing they need adjustments forever and it is the only way to feel well Chiropractic manipulation isn't doing what it says it's doing because… Bad palpation skills Not adjusting the level we think we are adjusting Bones don't move Medical Subluxation & Chiropractic Subluxation are different confusing people about the mechanism of their pain Contraindications to manipulating the cervical spine and when WOULD she recommend and use cervical spine manipulation? How are the neck, ears, jaw, and eyes connected to dizziness and balance How might movement of the neck while lifting cause dizziness or fainting Is there truly bad posture and how does that influence neck pain? Types of headaches stemming from our traps and how they are different from migraines Cervicogenic headaches Tension headaches Where does botox fit into the treatment of cervicogenic and tension headaches? Some of Taylor's Educational Articles: Hypermobility & Adjustments What is an Adjustment? Connect with Taylor @theyhypermobilechiro on Instagram If you're enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In a perfect world, you should pull all the slack out of the bar and body system in the deadlift set up. The deadlift should leave the floor in a very smooth, quiet manner. You shouldn't hear the bar, yank it, or get excessive body movement before the bar leaves the ground. In this What We Saw Wednesday episode of the PRS Podcast, Dr. Alyssa Haveson reviews a PRS client's form check video where we see a very jerky deadlift start. She discusses: What these deadlift set-up errors look and sound like The importance of why the slack must be pulled out before the deadlift is executed some strategies to address these issues How to make sure you pull out the slack and maintain it before lifting the bar To view what this deadlift error looks like and the weekly form check that his PRS Coach Rori provided, check out the video here! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Neck tweaks and dizziness can sometimes occur with barbell training and powerlifting. So if you've ever wondered why you get dizzy when you lift heavy, why you tweaked your neck from the overhead press, where you should look when you squat, etc., you should understand that your eye gaze and neck position is very important when you lift heavy. The neck is a region of the body that does not actively contribute to the bar moving up in the squat, bench press, overhead press or deadlift. Therefore, we consider the neck joints accessory joints rather than mover joints. While it's impossible for the neck to stay completely still when you lift it should be your goal to keep it as still as possible and reduce the amount of position change that occurs as the rest of your body moves in space. Our eyes also play a significant role in our overall lifting experience and execution so we should be very specific with what we are doing with our eyes as well. The role of eye gaze in barbell training is to: Provide visual feedback about the environment/where our body is in space Maintain as much neutrality in our neck as possible to support the function or structures in our neck and inner ear that promote balance and equilibrium At Progressive Rehab & Strength, we have a few general rules for eye gaze and neck position that applies to all exercises, including non-barbell/non-powerlifts: The cervical spine or neck and head are extensions of the spine and should remain in line with the rest of the spine throughout the lift If the cervical spine cannot remain in neutral throughout the lift, it should be positioned at the start and end of the lift such that it is positioned in neutral during the most stressful parts of the lift The eyes should be positioned perpendicular to the line of the spine when it is at its most neutral position during the lift In this episode of the PRS Podcast we dive deeply into our eye gaze and neck position recommendations for each barbell lift. For some lifts this is obvious,for others it is not. Check out the full episode to learn how to improve the execution of your lifts while reducing injury to your neck. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
The unrack of the overhead press should put you in the right start position. Yet you may be unracking poorly causing a higher energy expenditure, stress on the shoulder, elbow, and wrist, and putting you in a poor position to start the overhead press. In this What We Saw Wednesday episode, Dr. Alyssa Haveson reviews this video of an Overhead Press and identifies a common unracking mistake. She then goes on to review two types of overhead press unracking mistakes and how to properly unrack the overhead press so you don't hurt yourself and can perform the lift well. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Cervical radiculopathy is a common condition of the neck that can result in a multitude of symptoms radiating in the arm, including muscle weakness. Acute weakness with the bench press can be a sign that something is impinging a nerve in your neck but when addressed appropriately, you can regain your strength effectively. Chris Rzany experienced the acute onset of pec and triceps weakness in his bench press from one day to the next. He knew something was wrong and needed medical attention when he could barely bench press the empty bar where previously he was bench pressing 260lbs. In an effort to preserve his physical health he sought immediate medical attention from an orthopedist, underwent imaging, and other testing, with no conclusive diagnosis to the root cause of his cervical radiculopathy. Through his recovery journey there were ups and downs, relapses of his symptoms, but eventually, with the brief help from PRS Clinical Coach, Dr. Rori Alter, Chris was able to understand the root of his injury, his training program. In this episode of the PRS Podcast, Chris and Dr. Rori Alter sit down and discuss his journey from severe cervical radiculopathy back to the powerlifting platform and hitting a raw powerlifting bench press PR. In this episode you'll learn how volume, intensity, frequency, recovery, and novel stimuli played into his injury. And he'll also discuss how he stopped the relapse/remission cycle through monitoring training intensity. Connect with Chris: IG - @crzany75 Email - chris_rzany@yahoo.com If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Proper squat depth is defined as the hip crease falling below the top of the knee cap. If you find yourself doing a high squat on the first rep and then the subsequent squat reps are to depth, you likely lack confidence, aka Squatfidence. When technique is not the issue, two signs you lack confidence in your squat include: The first squat rep is high and the remaining squat reps are of appropriate depth. The last squat rep is to appropriate depth but all previous are slightly high. When either of these happen it means you have the strength and technique to perform a squat to depth with the load you are using, you just aren't confident. Listen to this less-than-five-minute episode to learn how to combat it! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
How you position your gaze and maintain your neck position when you lift is important. Your body's balance responds to your neck and eye position so when you are barbell training, it's important to keep your neck still and your eyes fixed to one point. The position of the cervical spine when you lift is extremely important because many of the muscles that support the bar and shoulders attach to the cervical spine. Additionally, the neurovascular structures responsible for innervating the limbs, brain, and organs all pass through the neck. When we do not pay close attention to the position of our neck and eye gaze while weight training, you may experience some problems like: Tension headaches Dizziness Radicular pain in the arms Upper extremity weakness Stiff neck Why do you get dizzy, headaches, a stiff neck, etc. when you barbell train? Stiffness in shoulders, hips, or thoracic spine causes you to get range from another area in the body. The position of the bar relative to your neck causes tension on the neurovascular structures in the neck. Too much movement in the cervical spine when you lift. This area should remain stable to protect the joints and neurovascular structures which aren't meant to be loaded as much as the other areas of the body In this episode of the PRS Podcast, co-hosts Dr. Rori Alter and Dr. Alyssa Haveson discuss position of the cervical spine and neck injuries in barbell training and powerlifting. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Despite undergoing a below knee amputation, Bruce Trout never gave up barbell training. In fact, he made a career out of it. After a major accident that cost him his leg, Bruce Trout realized strength training saved his life and continues to inspire people to barbell strength train despite the odds, as if their life depends on it. It's easy to give up and fall into a depression when a major injury threatens to take away your abilities. It's even easier to do so when it's not just an injury but a major trauma that takes away your leg and threatens your life. In this episode strength coach, Bruce Trout, shares how his experience getting hit by a car and losing his leg was influenced by strength training and how his accident influenced him as a trainee and coach. The purpose of this podcast interview is to help athletes feel less alone when experiencing serious injuries affecting one or more limbs. As well, we hope to provide coaches and clinicians with tools to help barbell athletes process their injuries and continue to train even when training is not ideal. Hopefully this interview will provide you with some tools for managing training and rehab around lower limb/non-weight bearing injuries. Bruce was in a car accident in 2019 which resulted in the loss of his lower left leg. He attributes the fact that he only lost a leg and not his life to his commitment to the Starting Strength Method. Since his recovery, Bruce has found his calling to help other individuals find their own strength and live a longer and fuller life through coaching at Starting Strength Columbus. Bruce Trout shares his story about losing his leg and barbell training and coaching with a prosthetic limb. In this episode we cover: How he lost his leg What was the driving force to push him through the initial injury How strength training saved his life and influenced his recovery process His experience with phantom pain How he progressed training initially after getting out of the hospital and once he received his prosthetic leg Why he can't squat and how his right leg picks up the slack plus other challenges he faces training his amputated leg The role of physical therapy after an amputation The biggest lessons he learned from his accident Connect with Bruce on Instagram @brucebruce28 Resources mentioned: Article about Bruce Trout's accident Harder to Kill by Bruce Trout Starting Strength Columbus Gym If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
If you're a weightlifter or powerlifter you may be wondering if your ankle mobility is affecting your squat depth and that it's something to address before getting under the barbell. For good reason, the internet has been raging about ankle mobility being a major cause of squat depth issues for the last few years. But we'll argue that your ankle mobility isn't affecting your squat. Most people have depth issues related to: Poor coaching Poor body awareness The load simply being too heavy The leg being in a poor position to allow proper depth If you can do the following, you have the ankle range of motion to squat to depth: Walk normally, comfortably, without an atypical gait pattern Go up and down normal height stairs Put your feet flat when sitting on a normal-to-low toilet In the absence of a massive injury, prolonged immobilization of the ankle, or neurological condition affecting tone, the majority of people have enough range of motion to squat to depth without ankle mobility (or hamstring length, since I know you're thinking that too) causing the issue. In this episode of the PRS Podcast, Clinical Coach Dr. Rori Alter, PT, PRSCC, SSC shares her own story of an ankle mobility deficit that didn't affect her squat. In fact, most people have asymmetries in size and range of motion from side to side and it's considered normal and generally does not affect barbell training and therefore doesn't need to be addressed. However, Dr. Rori shares her ankle mobility deficit story to help you see when and why you might address it and what the best exercises are to address ankle mobility. The ironic thing is that she decided to address her ankle mobility issue because of pain from running and used the squat to address it. Funny how that is the opposite of what most people think. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Weightlifting shoes are one of the most essential pieces of equipment that powerlifters and barbell strength athletes benefit from. There is no “one-size-fits-all” rule when it comes to what weightlifting shoe is right for you but there are specific things you should consider. Here are 5 things you need to consider when choosing what lifting shoe is right for you! Stiffness & compressibility of the weightlifting shoe material stability Stability that the shoe provides mediolaterally and front to back What lifts you will be using the shoe for How the weightlifting shoe and your anthropometry work together to improve your biomechanics Any injuries you have or may have recovered from The goal of this podcast is to provide insight into the purpose of lifting shoes as a whole and per lift. By the end of this episode we hope you'll have new insight and confidence in selecting the right lifting shoe for you, your budget, and goals. For coaches and clinicians we hope to help you better provide recommendations based on the needs, abilities, and injuries of your clients. In this episode of the PRS Podcast we discuss: The purpose of lifting shoe The features we are looking for in a lifting shoe Similarities and differences in our philosophies about lifting shoes Some elements of a shoe that may help/hinder ankle mobility when lifting We also discuss considerations around helping you purchase the right shoe. We answer: "Should I buy a belt or lifting shoes first?” “How do you help justify the cost of a higher quality shoe? “If you had to choose ONE shoe to recommend to a new lifter, what shoe would it be and why?” If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Tearing your Achilles tendon is a major injury that may require surgery. While some people can recover from an Achilles rupture without surgery, some will require surgery in order to return to highly ballistic and plyometric sports like gymnastics and olympic weightlifting. Stacie Barber, PT is a physical therapist, nationally competitive weightlifter, recreational gymnastics, and PT practice owner of The Physio Fix sustained a full rupture of her Achilles tendon at her first annual holiday party. While this injury was devastating emotionally and physically, it did not happen during her chosen sport, but rather during a Ninja Warrior holiday party! After the shock of the injury wore off, Stacie connected with an orthopedic surgeon regarding her options for recovery. Just three days after the injury Stacie underwent surgery and returned to work two days later. The main factor in deciding to go the surgical route for the Achilles rupture was that there was a 9 cm gap between both ends of the torn tendon and no overlap when she was put in full plantar flexion. This meant that there was little opportunity for the tendon to heal itself. In this episode of the PRS Podcast, Dr. Stacie Barbell shares the story of her recovery after the surgery, how she continued to train and maintain her strength the whole time, and the process by which she returned to olympic weightlifting and gymnastics after the Achilles rupture with surgery. In this episode we discuss: What clinical factors lead to the decision to have Achilles rupture repair surgery How her post-op protocol for Achilles surgery varied from the typical protocol and why Footwear and assistive devices for Achillies repairs and how they helped/hindered Complications she experienced after the surgery and the process to address them How she continued to train without interruption post injury Kneeling & seated lifts to continue to train olympic lifts How long it took and how she progressed to get back to full ROM, heavy power and olympic lifts The timeline and progression for reintroducing gymnastics The importance of asking for help Insurance processes for covering the pre-surgical imaging, surgery, and assistive devices post-op The benefits of going out-of-pocket for post surgical return to sport physical therapy How this surgery changed Stacie as a clinician Dr. Stacie Barber is the founder and owner of The Physio Fix, which was established in 2017. Stacie received her B.S. in Exercise Science from Illinois State University in 2011 where she was also an NCAA student-athlete, earning several honors in the sport of gymnastics. After undergrad, Stacie went on to become a strength and performance coach, furthering her knowledge of exercise prescription and implementation before pursuing her Doctor of Physical Therapy degree which she obtained from Duke University in 2015. As a former collegiate gymnast and current Olympic Weightlifter, Dr. Stacie has had her fair share of orthopedic injuries and surgeries (11 surgeries to be exact!), so she understands how detrimental an injury can be for an athlete at any level. Therefore, she spends a lot of time with patients analyzing their movement patterns, identifying deficits, and improving body mechanics to not only fix the current problem but to also prevent further compensations and degeneration. Get in Touch with Stacie! @ThePhysioFix on IG The Physio Fix website Resources Mentioned in this Episode: #52 - Functional Anatomy of the Foot & Ankle in Barbell Training with Dr. John Petrizzo, PT, PRSCC, CSCS, SSC How to Train with one leg The Physio Fix Achilles Protocol Program (for purchase from The PhysioFix) Stacie's Achilles Rupture & Repair Blog (1 full year on Youtube) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Powerlifting is a relatively safe sport in that the risk for injury is far less than contact and team sports and still less than Crossfit and weightlifting. Foot and ankle injuries directly caused by powerlifting are extremely rare. In fact, most injuries of the foot and ankle that affect your ability to powerlift occur outside of training. If they do occur as a result of barbell training, they are usually caused by a weight room accident. You may feel that because a foot or ankle injury affects the way you walk or how you bear weight on your foot, that you shouldn't squat or deadlift. However, in most cases, barbell training can and should be uninterrupted due to a foot or ankle injury. If you can put the foot down, you can perform the squat, bench press, deadlift, and overhead press. The reason this is the case is because there is little to no ankle movement and there should be no foot movement during the powerlifts. In this 10 Minute Tip podcast episode we encourage you to keep training in appropriate ways with respect to foot and ankle injuries in three categories and exactly how to do that: Chronic conditions: Bunions Plantar fasciitis Weight Bearing injuries Stress fractures Ankle sprains Tendonopathy Non-weight bearing injuries Post surgical Fractures If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Tearing your Achilles tendon is a major injury that may require surgery. But do you need to have surgery to repair a torn Achilles tendon? Surgery is not the only answer and it is possible to return to powerlifting and continue to hit PRs if you work hard and continue to barbell train during the rehabilitation process. Martin Hsieh is a physical therapist, parent of five children, recreational basketball player, and competitive powerlifter. In July of 2022 he sustained a full rupture of his Achilles tendon. Like most foot and ankle injuries that affect one's ability to barbell train, this injury was not sustained while powerlifting, but during a recreational league basketball game. After the shock of the injury wore off, Martin consulted with a few of his physical therapy associates, and two orthopedists regarding his options for recovery. After a few weeks he decided that it was in his best interest to approach his Achilles rehabilitation without surgery and shares the story of his return to competitive powerlifting in less than a year. In this episode of the PRS Podcast we discuss: How he tore his Achilles tendon playing basketball and what factors played into the injury presenting itself in that moment The role that fatigue accumulation plays in injury development The two injuries he wouldn't want to sustain given his experience as a physical therapist Why he elected not to have surgery to repair a full rupture of his Achilles tendon and how he approach rehab insead When he resumed barbell training and what modifications he to help him continue without interruption What he would differently if he tore his Achilles again If and how he plans to go back to playing basketball after an Achilles rupture His best piece of advice for injured athletes when determine what course of action to take next The purpose of this podcast interview is to help athletes feel less alone when experiencing serious injuries affecting one or both limbs. As well, we provide coaches and clinicians with tools to help barbell athletes process their injuries and continue to train even when training is not ideal. Martin graduated from University of Maryland College Park in 2008 with a BS in cell biology and molecular genetics. He received his Doctor of Physical Therapy degree in 2012 from University of Maryland Eastern Shore. Martin is a board certified myofascial trigger point therapist who performs trigger point dry needling as well as a level II certified instrumental assisted soft tissue mobilization clinician. He believes that making his patients stronger and moving better with less pain is the key to improving their quality of life. He is an advocate for strength training for patients of all ages and incorporates barbell, kettlebell, and body weight exercises into his treatment regularly. Physical therapy does not have to be therabands and boring table exercises! In his free time Martin enjoys spending time with his family, basketball, and golf. Since 2014 he has become a semi-competitive powerlifter and is currently a top 100 lifter in the nation in his weight class. He continues to pursue his powerlifting goal in his free time and plans to compete nationally if the timing is right. Connect with Martin on Instagram @needles_and_deadlifts If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Injuries are unavoidable, and sometimes you may end up with an injury or surgery that leaves you non-weight bearing. You may think you must stop all powerlifting while recovering from injuries or surgeries affecting your legs. However, we encourage you to modify your movements and mindset to continue your barbell training without interruption. Common injuries and surgeries that may affect your ability to barbell train are quad and Achilles tendon repairs, labral repairs or FAI surgery, ACL reconstructions, knee scopes, or even ankle sprains or fractures. All injuries vary in the length of time it takes to fully heal from them, how much weight you can bear through the limb, and your movement ability at each leg joint. However, this does not mean you have to stop training, it simply means you have to find a way to continue to train as best as possible. When designing a powerlifting program to accommodate a leg injury or surgery, we need to consider a few things: Can you bear weight through the affected leg? Are you able to bend your knee? Is it safe for you to maneuver weight plates yourself? What equipment do you have access to besides a power rack, barbell, and weight plates? Considering all this, we can formulate a training program that allows us to continue training the upper and lower body with little interruption after a significant injury or surgery to one of your legs. In this 10-Minute Tip Podcast episode, we discuss specific modifications to powerlifting and barbell training for all of these scenarios. Resources Mentioned in this Episode: 56 Alternatives to Barbell Train Around Mobility or Injury Limitations (Article) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Are you wondering if you need to fix your ankle mobility to squat better, if you should wear orthotics when lifting weights, or why specific shoes help you lift weights? Understanding how the foot and ankle function is important for making specific decisions about your feet and ankles in barbell training. The feet are our connection to the ground and our base of support and force transfer in all movements involving our feet and the ground. Because of this, the foot and ankle are quite complex, have a lot of movement, and have many bones, muscles, and joints to produce a stable and flexible base for human movement. As such, the foot and ankle are susceptible to injury outside of barbell training and powerlifting rather than because of it. Most foot and ankle issues that impede someone's ability to barbell train generally come from issues or injuries that occur outside of training. In most cases, it's possible to continue to train even with injuries or limitations to the foot or ankle. In this episode of the PRS Podcast, we discuss: The general functional anatomy of the ankle and foot How much ankle mobility do you need to barbell squat, and what to do about it How your ability to walk relates to barbell training and squat Flexible versus stiff feet The pros and cons of arch support And much more If you're a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the foot and ankle in barbell training. Resources Mentioned in this Episode: Overcoming a Hip Fracture and Squat Fails (Article) #41 - Femoroacetabular Impingement, A Labral Tear, & A Hip Fracture: Coach Rori's Story of 5 Nationals, 4 Arnolds, & 2 World Championships Without Surgery (Podcast) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Pelvic organ prolapse, urinary incontinence, fecal incontinence, hernias, and diastasis recti are common conditions people of all ages and genders experience. You may be wondering if you can powerlift with pelvic floor or core dysfunction and our answer is almost -YES! In the final episode of our Pelvic Health month on the PRS Podcast, Drs. Breanne Maruca, PT, PRSCC, CLT, WCS, CF-L1 and Rori Alter, PT, PRSCC, SSC discuss the easiest way to not only identify your pelvic floor symptoms provocation, but also how to continue to make train progress while addressing your specific issues. Here are our best pieces of advice for managing incontinence, prolapse, hernias, and diastasis recti in barbell training and powerlifting: Keep a symptoms journal Lower your training fatigue while keeping intensity and volume in meaningful ranges For the scoop on this, listen to our 10 Minute Tip episode and reach out to us if you need further help! Resources Mentioned in this Episode: #48 - Functional Anatomy of the Core & Pelvic Floor in Barbell Training with Dr. Breanne Maruca, PT, PRSCC, CLT, WCS (Podcast) #1 - Key Features of the PRS Sustainable Training Method: Bridging the Gap Between Barbell Training, Powerlifting, & Rehabilitation (Podcast) Progression without Regression: How to Adjust Training So Things Don't Go Awry! (Article) RPE in Powerlifting: What is RPE? + How to Use Rating of Perceived Exertion Optimally (Article) How to Manage Strength Training Fatigue in Your Barbell Training | Fatigue Management While Powerlifting (Article) Tracking Your Barbell Training: The Importance of RPE & E1rm in Reaching Your Goals in Powerlifting & Strength Training (Article) Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
You have a baby and 6 weeks later you're cleared for exercise. What does this even mean? How are you supposed to return to heavy barbell training or powerlifting after carrying a baby inside of you for 9 months and then delivering them into this world? It is astounding that women are not provided more education and care after growing and delivering a baby. They are expected to heal from 40 weeks of pregnancy and then the trauma of labor and delivery. Whether a woman delivers vaginally or via cesarean section, the amount of physiological and emotional change and trauma their body goes through is immense. And yet, they are afforded 24 to 72 hours in the hospital and one postpartum doctor visit 6 weeks later. Most women are left with longstanding issues and struggle to regain and maintain their prior levels of fitness and athleticism because they do not understand nor are they supported in how to help their bodies heal, recover, and return to optimal function. In this episode of the PRS Podcast Dr. Rori Alter, PT, PRSCC, SSC and Dr. Breanne Maruca, PT, PRSCC, CLT, WCS, CF-L1 share many of the short and long term complications women experience postpartum six phases of return-to-powerlifting postpartum. While many women experience complications, most women do not consider that there is anything to do about it because after all, they “had a baby.” But while short and long term dysfunction is common, it's not normal and should not be expected to be that way forever. Some of the most common things women may experience both early and long term postpartum are: Vaginal tearing and scarring Vaginal pain or pain with intercourse Urinary urgency or incontinence Cesarean section scar deformities or adhesions Cesarean section pain, sensation loss, or change Pelvic organ prolapse Low back, sacroiliac joint, or hip pain Difficulty with breathing and endurance Diastasis Recti While these conditions are very common, they are not normal and early intervention through physical therapy can have a tremendous impact on a woman's quality of life and function as a mother. More specifically, initiating physical therapy early on can help women return to fitness much sooner and in a higher capacity than letting these conditions persist. Through the eyes of two barbell athletes, strength coaches, and women's health physical therapists, postpartum return-to-exercise is divided into six phases and begins immediately postpartum. The 6 Phases of Returning to Powerlifting Postpartum are as follows: Phase 1: immediately post delivery - about 0-2 weeks Phase 2: being cleared for return to activity - 2 to 4 weeks (depending on delivery/complications)-6 weeks Phase 3: return to barbell training - 6 weeks -1 year ish Phase 4: end of 4th trimester Phase 5: through 2 years Phase 6: no longer experiencing sleep disturbances For a deep dive into the elements of returning to powerlifting and barbell training postpartum, check out this episode on the PRS Podcast! Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC sits down with the PRS Pelvic Health Specialist, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS to discuss the relationship between the pelvic floor, core strength, hip, and even back issues. As Rori shared in a previous episode, she noticed an improvement in her hip pain symptoms after pelvic floor therapy, which highlights the fact that the body truly operates as a system, and not a collection of parts. Consequently, pelvic floor health and function should always be considered even when dealing with seemingly unrelated issues. Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Episode #50: Diastasis Recti & Hernias: What you need to know to lift heavy weight even if you have these! Diastasis Recti and Hernias are common abdominal concerns that personal trainers, lifters and doctors are concerned about when it comes to lifting weight. However, it's safe to continue barbell training or powerlifting even if you've been diagnosed with either of these. Though commonly believed to be a tearing of the midline fascia, Diastasis Recti is the separation or widening and weakening of the fascial connection between the two rectus abdominis muscles. This commonly occurs in nearly all pregnancies and during abdominal expansion, for example with a “beer gut,” or a hard, round belly. Because there is no tearing of the linea alba, or fascia connection between the two rectus abdominis muscles, diastasis recti is both manageable and reversible.Thus, it is possible to continue to barbell train if managing intra abdominal pressure and barbell training fatigue and technique appropriately. A hernia is a disruption to connective tissue that maintains our organs in the abdominal and pelvic cavities. These disruptions are most commonly found in the inguinal or groin region and around the belly button. Because of the disrupted tissue, internal organs displace into the inguinal canal or umbilicus to varying degrees. There can be pain and discomfort or none at all associated with hernias as well as damage to the displaced organ. Based on the level of pain and potential damage to organ tissue, surgical intervention is more commonly associated with hernias than diastasis recti. However, in most cases, symptoms and progression can be minimized with proper internal pressure, technique and fatigue management in barbell training thus making it safe to continue to barbell train or powerlift even with a hernia in some cases. In this episode of the PRS podcast, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS and Dr. Rori Alter, PT, PRSCC, SSC discuss: How Diastasis Recti and Hernias are not the same thing The varying degrees of Diastasis Recti and Hernias When to consider physical therapy or surgical management How pressure management is the key to barbell training with diastasis recti and hernias If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Kegels are the most well known “exercise” for the pelvic floor and most people believe that if you accidentally pee yourself you should do kegels. However, in most cases of incontinence in powerlifting, kegels are not the answer! Kegels are a pelvic floor muscle exercise that was coined by a male physician many years ago. However, most people do not understand how to properly perform a kegel nor properly implement in the treatment of pelvic floor dysfunction and urinary incontinence. The general population believes that accidentally peeing yourself is a function of weakness of the pelvic floor and therefore you must strengthen it by doing Kegels. But the problem with this is that most pelvic floor dysfunction is powerlifters is a product of fatigue, mechanical failure, and significant tension, for which Kegels are not the answer. The other problem with Kegels as a treatment for powerlifters is that there is no way to load the Kegel as heavy as your lifts. In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC sits down with the PRS Pelvic Health Specialist, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS discuss the misconceptions about Kegels and pelvic floor dysfunction in powerlifters and how to properly use a Kegel within the treatment plan as a whole. Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Pelvic organ prolapse is a dysfunction of the human body that is experienced by men and women. Yes, you read that right, men too. So it's important to understand the symptoms, causes, and treatment options so you're not left wondering: “Can I powerlift with a prolapse?” or “Do I need surgery if I have a prolapse?” Vaginal and rectal prolapse are sensitive topics for most people. In fact, this often leads people to suffer in silence, lose enjoyment for life, and even stop barbell training or competing in powerlifting. However, there are ways to non-surgically address prolapse and continue to barbell train. When belts are worn correctly, the Valsalva Maneuver is executed appropriately, and training volume, intensity, and technique are monitored and adjusted systematically, you can train without experiencing or worsening prolapse. In this episode of the PRS Podcast Dr. Breanne Maruca, PT, PRSCC, CLT, WCS and Dr. Rori Alter, PT, PRSCC, SSC bring awareness to pelvic organ prolapse by discussing: Types of prolapse that men and women experience Symptoms of vaginal and rectal prolapse Their personal experiences with both A docked boat analogy for the pelvic floor muscles, organs, and ligaments Various treatment options for pelvic organ prolapse Pessary Surgery Medication Resources Mentioned in this Episode: #48 - Functional Anatomy of the Core & Pelvic Floor in Barbell Training with Dr. Breanne Maruca, PT, PRSCC, CLT, WCS #38 - The Valsalva Maneuver Explained | How to Breathe While Lifting #8 - Peeing & Powerlifting - The Truth About Powerlifting Specific Urinary Incontinence Causes & Management Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs Bre IG: @breannejulia_prs
Pelvic floor dysfunction is extremely common in all genders but it is most definitely not normal! You should not ignore or allow pelvic floor symptoms to continue but you also don't have to stop barbell training. In this episode of the PRS Podcast, PRS Clinical Coach and pelvic health expert, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS brings awareness to all the common abdominal and pelvic floor dysfunctions that men and women experience both inside and outside of barbell training. She describes the following dysfunctions, what they mean, and how you might experience them: Hernias Diastasis Recti Pelvic Pain Urinary Incontinence Fecal Incontinence Prolapse Erectile Dysfunction Low Back & Hip Pain related to the pelvic floor This episode brings awareness to these dysfunctions and helps you identify if you should see a pelvic health specialist for help. Remember, these are common pelvic health dysfunctions but certainly not normal. They should not be ignored and they should be addressed while modifying your program, technique, and equipment to continue to barbell train while addressing them. Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
The core and pelvic floor are often forgotten areas of the body when it comes to addressing injuries and issues in powerlifting. This area of the body is not visible and symptoms associated with dysfunction of the inner core and pelvic floor can present themselves as poor training progress or injuries in the back or limb before a direct issue presents itself. Why does this happen? Well, most people are completely unaware of their pelvic floor and inner core because we don't see them, feel them, or typically think about them. Additionally, their functions are anticipatory and automatic when it comes to movement and posture. In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter and Breanne Maruca discuss the functional anatomy of the pelvic floor and core and the role they play in barbell training. This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deeply understand their core and pelvic floor to optimize their training and technique to either address their symptoms or reduce the risk of injury in the future. If you're a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the core and pelvic floor and barbell training. In this episode we discuss: The layers of the anterior core musculature and how they function in daily movement and barbell training exercises The role of the transverse abdominis and how it functions are your inner weightlifting belt Why you don't necessarily need to do isolated abdominal exercises How the anterior core muscular contribute to the mechanism of the Valsalva Maneuver Pelvic floor function and how the muscles contract and relax relative to the diaphragm, movement, and barbell training Proper functioning of urination and defecation and why it shouldn't happen when you lift A brief introduction to Powerlifting Urinary Incontinence and resources for that Resources Mentioned In This Episode: Episode # 8: Peeing & Powerlifting | The Truth About Powerlifting Specific Urinary Incontinence Causes & Management Episode #35: Functional Anatomy of the Spine in Barbell Training with Dr. John Petrizzo, PT, CSCS, PRSCC, SSC Episode #38: The Valsalva Maneuver Explained | How to Breathe While Lifting Episode #39: Functional Anatomy of the Hip in Barbell Training with Dr. John Petrizzo, PT, CSCS, PRSCC, SSC 3 Reasons You Pee When You Powerlift & How to Fix It (Part 1) 3 Reasons You Pee When Powerlifting & How to Fix It (Part 2): Mechanical Contributions If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
If you consider yourself an intermediate or advanced powerlifter, at some point in your barbell training journey, you may become a novice again. This is something called “The Repeat Novice Effect” and occurs when you've experienced an extended break in training. It's crucial for your long term success that your program reflects the change in your training status. In this episode of the PRS podcast we'll talk about when and how your training should change to accommodate changes in your life or interruptions in training. With extended time off from training for even as short as four weeks, you may respond more similarly to how a novice responds and should take advantage of that for a few reasons. As a repeat novice you have the potential to make a lot of progress quickly and this is a great opportunity to take advantage of that. Returning to training as a repeat novice on an advanced program can often do more harm than good such as cause injuries or over training. Listen to this podcast and check out our free resources on how to begin training, restart training, and continue training while staying injury free. Resources: Optimize Your (Re)Start to Training Guide (free download) PRS Beginner Barbell Strength Training Program (free download) Sustainable Training Builder (free download) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
In barbell training, we want to make as much continued progress as possible without having setbacks or getting injured. In order to accomplish this it's important to monitor training stress, fatigue, and recovery and make responsive and proactive training adjustments to improve your performance and reduce your risk of injury. In this episode of the PRS Podcast we talk about the importance of making changes before things go awry or seeing a decrease in performance. By having a flexible and dynamic program (and mindset) that is adjusted to keep training stress and fatigue in check, you can significantly reduce your risk of injury, avoid setbacks in training, and keep making progress. We also talk about key elements of equipment, training preparation, and recovery that support your safety and progress under the barbell. Resources: PRS Sustainable Training Builder (Free) Healthy Barbell Training Guide (Free) 9 Reasons Why Barbell Training Technique Matters - Build Optimal Performance & Reduce Your Risk of Injury (Podcast) Barbell Technique: 9 Essentials for Injury Prevention in Powerlifting (Article) Barbell Athlete's Guide to Filming Lifts (Free) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
If you're looking to start barbell strength training, coaching the barbell lifts, or incorporating the lifts into your physical therapy practice, you might be wondering where to begin. Having a movement model to develop individualized barbell training technique from is one of the most important parts of starting your strength training or barbell coaching journey. No two people will look exactly the same when they're performing each lift and that's okay. In this episode, we talk about the value of having a movement model and adapting that model for each individual to develop their unique technique. We all have unique bodies and move differently. We also all have different athletic, medical, and injury histories that contribute to how we move and feel best. In order to find the optimal technique for you, your clients, or your patients, you should start with a movement model and be flexible throughout the process of developing technique. Whether you're looking to start lifting, coaching, or implementing the barbell lifts in some capacity in your clinic, having a place to start and consistently practicing and building experience will help you develop your skills under the bar or in teaching others how to perform each lift. Listen to this episode of the PRS Podcast and download the free PRS Lifting Manual to learn more about how to start the barbell training journey. Resources: The PRS Lifting Manual (free download) The Barbell Athlete's Guide to Filming Lifts (free download) PRS Podcast Episode #4 - 9 Reasons Why Barbell Training Technique Matters - Build Optimal Performance & Reduce Your Risk of Injury Low Bar Back Squat Bench Press PRS YouTube: How To Conventional Deadlift 10 Minute Tip #4 - How to Low Bar Squat 10 Minute Tip #5 - How to Bench Press to Reduce Injury Without Stealing Your Gains 10 Minute Tip #6 - How to Conventional Deadlift to Optimize Form & Lower Injury Risk 10 Minute Tip #7 - How To Sumo Deadlift | The only 3 ways it's different from the conventional deadlift 10 Minute Tip #8 - How To Overhead Press Optimally (even when everyone says not to!) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
If you want to get stronger, a barbell strength training program is the way to go. However, the term “strength training” may be confusing or intimidating to you. So we want to take some time to help you understand the attributes of a quality strength program and how it can and should be adapted to any individual regardless of age, ability, medical history, and desire to train. Regardless of the equipment you have available, your willingness to use barbells or go to a gym, and your training/athletic history, you should have a plan for your training to help you achieve your goals. A strength training program must meet certain criteria including being planned and progressive towards increased strength. A planned program with progressive overload plays a fundamental role in working towards your strength training goals without encountering roadblocks, setbacks, or lack of goal attainment. Without planned, progressive overload, you're exercising instead of strength training. In this episode of the PRS Podcast, we talk about how to start your strength training journey no matter the equipment you have or want to use or your ability level. Everyone can start somewhere and doing something is always better than nothing. We share why the barbell is the best equipment option for strength training but also when and how to use alternative equipment to help you get started or just make the most of the equipment you have available. And if you're already a barbell athlete that won't have access to barbells for any period of time, you can benefit from no-equipment workouts too. Listen to this episode to learn how to start training, continue training without interruptions, and gain the confidence to take your barbell strength training to the next level. Access our FREE strength training programs below! Beginner Barbell Strength Training Program (free) >> https://bit.ly/3RgB59Z No-Equipment Strength Training Program (free) >> https://bit.ly/2WyChMm Other Resources for this Episode: The 4 Questions to Answer Before Beginning a Barbell Strength Training Program >> https://bit.ly/3ADilu8 Progression without Regression: How to Adjust Training So Things Don't Go Awry! >> http://bit.ly/adjust-training-effectively RPE in Powerlifting: What is RPE? + How to Use Rating of Perceived Exertion Optimally Lex's Progress >> https://www.instagram.com/p/Cqu-37yAEWZ/ If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Do you need to do sport specific strength exercises to improve your reaction time and sports performance? There is a common misconception that strength training needs to be extremely sport-specific to the athlete's sport. However, this cannot be farther from the truth! PRS Podcast Listener Question: “Fitness is a concept that can mean different things depending on the sport and/or goals. It is often used as a synonym for endurance in soccer, for example. But more broadly it can encompass strength, quickness, speed, and explosiveness as well. My question is regarding how to train effectively to increase or maintain quickness. I think Barbell training addresses strength most directly. But as I get older and slower, how can I address quickness (or speed) as effectively as I do the strength aspect?” In this episode we discuss the two elements that make up sports performance - strength and practice. We discuss why and how barbell strength training has direct transfer to increasing performance and quickness not just in sports but in everyday activities and the concept of “use it or lose it.” To answer this question most directly without giving away the details of the episode you can: Incorporate the olympic lifts in the younger sport highschool and collegiate athlete strength & conditioning program Increase the power generation behind your sport execution by increasing the strength of your body producing the sport movements Improve your reaction time by continuing to practice the sport in full and breaking it down into sport drills Listen to the episode for a deeper understanding of these concepts! Additional Resources: Dennis's Inspirational Interview If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Why do orthopedists say you can't powerlift or barbell train after injury or surgery? Why are their post-operative protocols the way that they are? And what should a powerlifter or barbell trainee expect after surgery? Orthopedic surgeons often advise against barbell training and even suggest that their patients will “never be able to lift that again.” This comes from orthopedist lack of training and knowledge in exercise science and rehabilitation as well as trying to protect the surgical site from operative patients who may go “yolo.” In this episode of the PRS Podcast, Clinical Coaches Drs. Rori Alter, PT and Alyssa Haveson, PT connect with PRS remote rehab coaching client, Dr. Matthew DiPaola, MD, orthopedic surgeon, who has utilized barbell training as his own form of rehabilitation and physical therapy after having two hip surgeries on the same side. Dr. Matthew DiPaola discusses: Where post-op rehab protocols come from Why they are designed the way they are The role he feels the physical therapist plays in exercise and rehabilitation How and why physical therapists can connect with surgeons His own journey with hip surgeries and barbell training If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Should you do neck strengthening exercises? Barbell strength trainees often wonder if they should be incorporating more than just barbell training into their programs. Usually these questions boil down to whether or not small isolation exercises have any added benefit or not. PRS Podcast Listener Question: The basic squat, bench press, overhead press, and deadlift are the core exercises for the barbell trainee and powerlifter. How well do they add strength to the muscles that support the neck and head? What are the best accessory exercises for adding strength to the neck? How important is it to have strong muscles supporting the head? In this episode of the PRS Podcast, Drs Rori Alter, PT and Alyssa Haveson, PT discuss how the neck musculature functions in everyday activities and how they are strengthened through the main barbell lifts. They further discuss direct situations where people tend to add in accessory exercises for their necks and situations in where the neck experiences high velocity forces. However, in most cases, the answer they recommend is that no additional neck accessory exercises are needed. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
The adductor group and groin region are commonly injured in barbell training and powerlifting and it could be related to shoulder tightness on the opposite side. PRS Clinical Coaches have identified an interesting phenomenon in a handful of adductor strains and tears they have helped rehabilitate back to full powerlifting strength. This phenomenon is the opposite shoulder and adductor relationship. In this episode they share four cases of mild to severe shoulder tightness resulting in adductor injuries that could have been avoided to a large degree if the shoulder issue was addressed before it became a major problem. Check out this episode of the PRS Podcast to learn more! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Dr. Eric Helms, PhD., CSCS of 3D Muscle Journey and barbell athlete shares his path from FAI to hip labral repair and femoral acetabular impingement (FAI) surgery in both hips at the same time. After years of battling the idea of surgery and failed attempts to continue getting stronger, Eric decided to have surgery on both hips due to pain and repeated setbacks in training. For many of us, having surgery is a major decision. We question: What surgeon will perform the procedure? When should you do it? What will the recovery look like? How long will it take to be back to normal? What will normal look like? Do the risks outweigh the rewards? There are so many questions, fears, and doubts that could go through our heads. The reality of it is that surgery isn't a quick fix but when it's the correct treatment, it can address symptoms and improve function, sports performance, and quality of life. Even in that case, there is still a lot of work to be done throughout the rehab process but it is possible to recover, return to barbell training, AND get stronger than you were before. Listen to this episode of the PRS Podcast to learn about Eric's never-before-shared full journey of FAI with labral tears. He shares his journey from training with pain and stalled progress, to a bilateral hip surgery and significant recovery, back to getting under the bar and finally hitting PRs instead of roadblocks in his training. Connect with Dr. Eric Helms: Website: https://3dmusclejourney.com/about/ Instagram: https://www.instagram.com/helms3dmj/ If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
Today's Live Q&A question comes from Doug, asking how to adjust training when you're away from your normal gym setup. Whether you're on vacation, traveling on business, or otherwise separated from your normal gym, it can be confusing to know what to do when you want to train but don't have access to barbells. Training is still possible though! Rori and Alyssa discuss ways to utilize dumbbells, kettlebells, and even bodyweight exercises to get a good workout in on the road. The key is to know what exercises and movements to substitute, and how -- sets, reps, and number of exercises. FREE DOWNLOAD: 9-Week Social Isolation No Equipment Program For Barbell Athletes https://mailchi.mp/9d3392d96e0f/social-isolation-no-equipment-program 56 ALTERNATIVES TO BARBELL TRAIN AROUND MOBILITY OR INJURY LIMITATIONS https://www.progressiverehabandstrength.com/articles/alternatives-to-the-main-barbell-lifts If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
While hip pain from deadlift isn't as common as it is with squatting, Knowing how to modify the conventional or sumo deadlift for hip pain of various types is important so you can continue to train for strength and performance despite issues you have with your hips. Hip pain with deadlift can be irritated by a variety of things: Start position Chosen stance Relative load on the bar Stance width Toe out There is almost always a way you can continue to train your sumo deadlift or conventional deadlift through an episode of acute or chronic hip even if you're using lighter weight or a deadlift variation. In this podcast episode we discuss what to look for and how to adjust either deadlift if you're experiencing pain while deadlifting in order to continue to train. Resources: Pain & Injuries Podcast Series (Part 1, Part 2, Part 3) Functional Anatomy of the Hip How to Conventional Deadlift on YouTube The Conventional Deadlift: How To Deadlift With Optimal Form To Optimize Form & Lower Injury Risk If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs
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