Podcast appearances and mentions of doug kechijian

Doug Kechijian is a physical therapist and CEO and co-founder of Resilient Performance Systems. Resilient seeks to systematically explore the continuum between acute rehabilitation and athletic performance. Resilient's clientele includes athletes and operators from Major League Baseball (MLB), National Basketball Association (NBA), professional mixed martial arts, X Games, Winter and Summer Olympics, Major League Lacrosse (MLL), National Collegiate Athletic Association (NCAA), federal law enforcement tactical teams, military special operations forces, and those with a history of persistent pain and extensive surgical backgrounds. Resilient also advises organizations about medical and performance staffing, program development, and injury risk mitigation strategies.___TRY US OUT:24 hour access for ONLY $1: https://strengthcoachnetwork.com/monthly-order___CONNECT:

Dr. Doug Kechijian joined the show this week so we can learn from a doctor of physical therapist. He is a physical therapist and CEO and co-founder of Resilient Performance Systems. Resilient seeks to systematically explore the continuum between acute rehabilitation and athletic performance. ___TRY US OUT:24 hour access for ONLY $1: https://strengthcoachnetwork.com/monthly-order___CONNECT:

Embarrassingly, Tim didn't create an Instagram account until early 2018. For the first 6 months of having that account, there were precisely two entities he followed - Zac Cupples and Resilient Rehab and Performance. If you listen to this podcast, there's a good chance you know of Zac. However, the Resilient boys (Trevor, Greg, and today's guest, Doug) have flown a little more under the radar; nevertheless, since 2015, they've quietly built a private PT empire spanning Manhattan, New Jersey, and Connecticut. If you scroll WAY back on Resilient's account, you can still see Doug sprinting in a field or Trevor goblet squatting a kettlebell so large it looks more 15th century cannonball and less weight training implement. Anyhow, these guys have some shared mentors with Michelle and Tim, and they very much respect Resilient's base of knowledge when it comes to all things biomechanics and persistent pain management. Doug, specifically, has been through his own personal ringer with back issues so severe that, at one point, he could hardly walk more than a block at a time. Additionally, he's a badass backcountry skier, and his life before PT school was jumping out of airplanes to administer emergency medical care to military personnel in war-torn lands. Tim... managed the carts on a golf course. Tim wanted to talk with Doug about how personal experience has impacted Doug's treatment style, popular misconceptions regarding persistent pain, and skewing strength and conditioning exercises towards higher reward and lower risk. They covered those and then some, also working in a discussion of "Goggins versus coddling", the necessity of treatment models to be both explanatory and predictive, and normalizing pain amongst practitioners. Michelle and Tim hope you enjoy the show as much as they enjoyed recording it, and, while you're thinking of it, go ahead and leave a 5-star review on the pod player of your choice. Doing so will let Michelle and Tim continue to devote time to this show for many more seasons to come. Listen, download, subscribe, and tell your friends… Contact Michelle: https://www.michelleboland-training.com/ or @dr.michelleboland Contact Tim: https://www.timrichardt.com/ or @tim_richardt_dpt

In today's episode, guest host John O'Neil is joined by Doug Kechijian, a distinguished physical therapist and the CEO and co-founder of Resilient Performance Systems. Resilient seeks to systematically explore the continuum between acute rehabilitation and athletic performance, catering to a diverse clientele, including MLB, NBA, and Olympic athletes, as well as law enforcement and military special operations. Doug, a former U.S. Air Force Pararescueman and nationally certified paramedic, was recognized as one of the U.S. Air Force's Outstanding Airmen of the Year in 2015.Support Our Sponsor: Athletic Greens

In This Episode, You Will Learn: Challenges of cash-based physical therapy businesses. Measuring healing and function in end-stage rehab. Assessing progress in physical therapy after surgery.   Resources + Links:   Check out Anthony's Masterclass -  The High Performance Hockey Masterclass   Follow Anthony on Instagram | @anthonydonskov Follow Anthony on Twitter | Anthony Donskov, PhD Subscribe to our YouTube Channel | The HPH Podcast with Anthony Donskov   Follow HPH Podcast on Instagram | @hph_podcast Follow HPH Podcast on Twitter | @TheHPH_Podcast   Learn more on our Website | https://www.donskovsc.com/   Check out Anthony's Books Physical Preparations for Ice Hockey: Biological Principles and Practical Solutions The Gain, Go, and Grow Manual: Programming for High Performance Hockey Players   Show Notes: Today we're joined by the founders of Resilient Performance Systems, Dr. Doug Kechijian, Dr. Trevor Rappa and Dr. Greg Spats. Resilient Performance Systems seeks to systematically explore the continuum between acute rehab and athletic performance. Their clientele include athletes and operators from MLB, the NBA, the NFL, professional mixed martial artists, X Games, and Olympians, just to name a few. RPS also advises organizations about medical and performance staffing, program development, and injury risk mitigation strategies. It's a fantastic episode. Welcome to the podcast!   05:46 - Everyone's backgrounds in physical therapy and strength conditioning.  09:12 - State of the healthcare industry and professional certifications.  11:44 - Certification requirements in healthcare.  14:47 - Challenges of cash-based physical therapy businesses.  21:30 - Sports injury rehab and prevention strategies.  24:47 - Passing the baton in sports rehabilitation.  28:39 - Athlete rehabilitation and communication between providers.  33:16 - Education gaps in physical therapy and strength conditioning.  36:22 - Sports rehabilitation and training strategies.  39:40 - Measuring healing and function in end-stage rehab.  45:58 - Injury rehabilitation and sports preparation. 49:21 - Rehabilitating a college football player post-injury.  53:36 - Rehabilitation strategies for FAI surgery.  56:48 - Assessing progress in physical therapy after surgery.  1:00:45 - Athlete assessment and training progression.   

Doug Kechijian is a physical therapist and CEO and co-founder of Resilient Performance Systems. Resilient's clientele includes athletes and operators from Major League Baseball (MLB), National Basketball Association (NBA), mixed martial arts, X Games, Olympics, Major League Lacrosse (MLL), National Collegiate Athletic Association (NCAA), federal law enforcement tactical teams, and military special operations forces. Doug was a Pararescueman in the U.S. Air force where he deployed throughout the world to help provide technical rescue capability and emergency medical care to U.S and allied forces. In 2015, he was selected as one of the U.S. Air Force's Outstanding Airmen of the Year. Doug received his AB in Biology from Brown University and MA in Exercise Physiology/Doctor of Physical Therapy from Columbia University.In this episode we discuss:How do you build and maintain physical resiliency as you age?Ways to create sustainable fitness routinesWhy “normal” standards for movement and fitness are too lowHow much training do you really need for good health?This episode is brought to you by OneFarm, Paleovalley, 1stPhorm, InsideTrackerDoug's TwitterResilient Performance YouTubeFollow Resilient PerformanceResilient Performance Physical Therapy | NYC, Chatham NJ, Darien CTMentioned in this episode:Visit 1st Phorm Website for Free Shippinghttp://www.1stphorm.com/drlyonInside Tracker 34% Off the Entire Storehttps://info.insidetracker.com/drlyon$20 Credit with code LYON20https://onefarm.com/cbd-specials/15% Off Your Purchasehttp://paleovalley.com/drlyon

Doug Kechijian is a physical therapist and CEO and co-founder of Resilient Performance Systems. Resilient seeks to systematically explore the continuum between acute rehabilitation and athletic performance. Resilient's clientele includes athletes and operators from Major League Baseball (MLB), the NBA, professional MMA fighters, the X Games, Winter and Summer Olympics, collegiate athletes as well as […] The post Doug Kechijian on Streamlining the Return to Play Process appeared first on Robertson Training Systems.

  Check out the Big sale at PerformBetter.com The Summits are back this year, Check out the lineups here Highlights of Episode 340 Naamly "Hit The Gym with a Strength Coach" Segment Build Lasting Relationships Through Personalized Communication Doug Kechijian, former Pararescueman in the US Air Force, current physical therapist and CEO and co-founder of Resilient Performance Systems We spoke about: Defining mental toughness How the sporting world takes practices from the military in the name of mental toughness How sports confuses military selection with training What are some of the practices that we CAN take in the gym to replicate the things we should take from the military How do we transfer the stress response? Can we mimic the stress response? Emotional Control The professional development program at Resilient Performance Systems much more Get 20% off InsideTracker plans with the code RENNAPRO20 Shop the right plan for your goal at InsideTracker.com!   The StrengthCoach.com Coaches Corner with Coach Boyle We spoke about: A conversation he had with Mick Hughes about ACL Rehab Justifying the 1RM with some of his young athletes  Max Effort is not always pretty Partner Offer from AG1 by Athletic Greens Subscribe and get a 1 year supply of Vitamin D, 5 Travel packs and 20% off   The KISS Marketing "Business Secrets for Gym Owners" Segment with Vince Gabriele Vince discusses "What to Do If Someone Complains" If you need some help with your marketing head over to www.kissmarketing.net to book a FREE coaching call with Will “The Tech Nerd” Matheson…Also known as…Vince Gabriele's secret marketing weapon.  The Tech Nerd will take a look at your current marketing plan and give you some real time profit boosting advice…so you can stop stressing about your marketing and start seeing more money in your checking account. "Getting Started with Velocity Based Training (VBT)" Brought to you by Perch, a 3D camera based weight room technology solution bringing VBT into the 21st century. Nika Ouellette, head of marketing and education for Perch, discusses "Velocity Drop and VBT" Check out the Perch website for deals, tips and some great videos showing the cameras and how to use it. This is a game changer! The Fit to Speak Segment with Jenny Rearick Jenny is going to share with you a "3 Simple Techniques You Can Use to be a Better Listener" Fit to Speak is where Great Coaches Go to be Great Speakers. The Speakers League is a 12-week virtual cohort where she teaches coaches and trainers how to create and deliver great presentations. It starts on Aug. 22.   About "Be Like the Best" During the last 12 years of interviewing many strength coaches, fitness professionals, physical therapists and gym owners, Anthony Renna has accumulated a rolodex of “The Best of the Best” in the fitness profession. This book is a collection of interviews with some of those top successes. Through his conversations, you'll learn how they evolved in their careers, what habits and traits they believe made them successful, their goal setting processes, how they get through the hard times everyone faces and even some books to read and people they recommend following. After each interview, you'll find a challenge or action step based on an important takeaway from each interview.  These are designed to encourage you to build the habits to Be Like the Best on your journey to dominating in this profession. As a fitness professional, you're already making an impact in your clients, athletes and patients. This book will help you stand out in a crowded field and help guide you on the road to success. Go to BeLiketheBest.com for more info Thanks for Listening!

Doug Kechijian is a physical therapist and CEO and co-founder of Resilient Performance Systems. Resilient seeks to systematically explore the continuum between acute rehabilitation and athletic performance. Resilient's clientele includes athletes and operators from Major League Baseball (MLB), National Basketball Association (NBA), professional mixed martial arts, X Games, Winter and Summer Olympics, collegiate athletes as well as those in federal law enforcement tactical teams and military special operations units. Before beginning his sports medicine practice, Doug was a Pararescueman in the U.S. Air force where he deployed throughout the world to help provide technical rescue capability and emergency medical care to U.S and allied forces. He is a nationally certified paramedic with advanced training in emergency, trauma, and wilderness medicine. In 2015, he was selected as one of the U.S. Air Force's Outstanding Airmen of the Year. Doug received his AB in Biology from Brown University and MA in Exercise Physiology/Doctor of Physical Therapy from Columbia University.

Dr. Doug Kechijian is a physical therapist and CEO and co-founder of Resilient Performance Systems, which has locations in Manhattan, New Jersey, and Connecticut. Resilient seeks to systematically explore the continuum between acute rehabilitation and athletic performance. Their clientele includes athletes and operators from Major League Baseball (MLB), the NBA, professional mixed martial arts, the X Games, the Winter and Summer Olympics, Major League Lacrosse (MLL), the NCAA, federal law enforcement tactical teams, military special operations forces, and those with a history of persistent pain and extensive surgical backgrounds. Before beginning his sports medicine practice, Doug was an Air Force Pararescueman. He deployed throughout the world to help provide technical rescue capability and emergency medical care to U.S and allied forces.On this call, we cover a wide range of subjects, ranging from Doug's experiences in PJ selection to how his background in special operations has influenced his approach to training and rehab in the civilian world.

In This Episode, You Will Learn: What science is, and what it isn't. (Thoughts and emotions aside.) How we can lead as critical thinkers, and whether that is a skill that can be taught. Whether biases have a benefit. Our esteemed guests approach sports science and decision making.   Resources + Links:   Check out this podcast episode, that inspired today's conversation: Resilient Performance Podcast - Trust the Science episode   Follow Anthony on Instagram | @anthonydonskov Follow Anthony on Twitter | Anthony Donskov, PhD   Subscribe to our YouTube Channel | The HPH Podcast with Anthony Donskov   Follow HPH Podcast on Instagram | @hph_podcast Follow HPH Podcast on Twitter | @TheHPH_Podcast   Learn more on our Website | https://www.donskovsc.com/   Check out Anthony's Books Physical Preparations for Ice Hockey: Biological Principles and Practical Solutions The Gain, Go, and Grow Manual: Programming for High Performance Hockey Players   Show Notes: What is science? Maybe a better question to ask is “What ISN'T science?” In some conversations the term science seems to have changed or lost its meaning altogether. In this episode, I'm honored to be joined by two incredible guests, Doug Kechijian and Fergus Connolly.  Performance Coach and Business Advisor, Fergus Connollly and Physical Therapist, Strength Coach, and business owner at Resilient Performance Training Systems, Doug Kechijian. In this premier episode of The High Performance Hockey Podcast, we dive into sports science, critical thinking, and the blend of research, art, and science in the world of coaching. It's not just hockey, and it's not simply philosophy either. We're having a true discussion about thought, biases, and science. In life, business, and sports. We are so glad you're joining us for this first episode of the show. Please subscribe and follow us on social media to continue the conversation! 02:00 What is science meant to be? 07:15 Minimizing biases with a scientific approach. 11:40 What are limitations to science? 17:00 What is sports science in your own words? 20:50 Measuring what is meaningful vs measuring simply because we have technology. 24:15 Do you believe critical thinking can be taught in Universities? 33:30 Benefits of listening to different arguments and coming to your own conclusions. 38:20 The balance of art, experience, and science in coaching. 43:00 Do biases have a survival benefit? 48:30 Should you ever do anything that there isn't research for? 50:40 From a performance perspective, what is your hierarchical approach to making decisions?

This episode features my good buddy Doug Kechijian of Resilient Performance Physical Therapy. Doug is brilliant physical therapist and performance coach, an also has a unique experience as a member of the spec ops community. He thinks that backcountry and mountain hunters should prepare like special operators. Tune in to find out why! --- Send in a voice message: https://anchor.fm/human-predator-packm/message

Improving movement options is legit, but at what cost? We know that this breathing stuff works, but are there drawbacks to this approach? Can we really make the changes “stick?” These are a few of the many problems that Dr. Tim Richardt and I sift through, in a podcast where the script is flipped and Tim interviews me. In this podcast, you'll learn: How I structure my own training What's better, time management or energy management? Forget following your passion, focus on this instead What my biggest failure was and what it taught me? The dichotomy of the type A personality Movement behaviors: How do we get them to "stick" The dark side of internal cueing The best way to communicate effectively to clients and more! Is there a darkside to all this movement stuff? Is there a better way? Look here to watch the interview, listen to the podcast, get the show notes, and read the modified transcripts. Learn more about Tim Tim Richardt is a Doctor of Physical Therapy, Strength and Conditioning Coach, and Owner of Richardt Performance and Rehabilitation located in Denver, CO. He specializes in the treatment and preparation of humans that like to run, lift, or play in the mountains. He currently offers personal training, physical therapy, and professional mentorship services. His website More Train, Less Pain Podcast – Tim's podcast that is specifically designed around engineering the adaptable athlete. Instagram: @Tim_Richardt_dpt Show notes Here are links to things mentioned in the interview: Elevate Sports Performance and Healthcare - Where ya boi works Francis Hoare - An excellent coach who works with me at Elevate. How to Fail at Almost Everything and Still Win Big by Scott Adams - One of my favorite books. This book taught me to emphasize systems over goals Millionaire Fastlane by Mj DeMarco - This book completely flipped all that I know about business upside down. Unscripted by MJ DeMarco - This book will keep you pushing forward in all things business Extreme Ownership by Jocko Willink - A book that helped me take ownership of all my own problems. The Obstacle is the Way by Ryan Holiday - If you are going through a tough time, this read is essential. The Ego is the Enemy by Ryan Holiday - This book will help squash any ego issues you may have The Subtle Art of Not Giving A Fuck - Basically modern Buddhism. A must-read Everything is Fucked: A Book About Hope - Why hope is BS and how to start a religion. It's an awesome book. Aline Thompson - One of the best PTs in the Denver area. Georgie Fear - My incredible nutrition coach. A master at behavior change Lorimer Moseley - One of the best pain researchers in existence. David Grey - An excellent physio Gary Ward - All things foot, he's the guy Seth Oberst - One of the best at all things trauma-related from a movement perspective. I reviewed his course here. Michelle Boland - Coach Bo. One of the best coaches in da game. I reviewed her course here. Boo Schexnayder: Rehab Insights from Track and Field - This podcast made me appreciate intensity and its importance How to Win Friends and Influence People by Dale Carnegie - The OG book on interacting with others. The Truth Detector by Jack Schafer - An awesome read on elicitation and interaction with others. Bill Hartman - Daddy-O Pops himself. My mentor. Modified Transcripts How I structure training Tim: So, my man, I thought we could start with your own training. And I'm wondering if you could describe the last workout that you personally did? Zac: Well, that would have been yesterday. I train mostly at night after work. Yesterday, it was chin-up day. I start with vision exercises because I did some vision therapy, so I'm just trying to maintain the visual skills that I currently struggle with, which is the ability to diverge. So, divergence is the eyes moving apart. You basically stretch them out, which is kind of like external rotation of the eyes, if you can think about that way, which is expansion. And guess who doesn't have that? Ya boy, same thing with everyone else. So, I do some moves to work on divergence, but then focusing within the divergence, which is accommodation. I spent a few minutes doing that. And then my warmup, I kind of do the same thing. I just roll around on the ground for a while, do just a few moves to - yes, I just literally - they were finishing class at Elevate and Francis is like, "Don't worry about the Ninja who works here in the background." Which was funny. So, just warm-up and then... Tim: Just some spinning flying kicks? Zac: Yes. Something like that. Tim: Yes. Like three sets of five...? Zac: Nunchucks. Tim: Sure. Zac: Yes. Tim: Yes, of course. I saw those in your office. Zac: Yes. Tim: I was going to ask about that. Zac: Once I do that, then I do my main move for the day, which yesterday involved post-activation potentiation combo. So, I'll do med ball throws up against the wall, rotational-style, and then chin-ups with some weight. I did these in the 3-6 rep range until I can't do that anymore. And then I ended up doing a trap bar squat and overhead press. https://youtu.be/CJgcqP_X8jM And then I usually do like a circuit of some - like something single leg. I did like a single-leg squat off a box. I do pushups. I do one-arm dumbbell row. And then, like the body saw. I did a circuit of that with just, you know, whatever reps I need. https://youtu.be/uBRYEyebmAY And then sometimes I'll follow with conditioning. But I did my favorite conditioning yesterday, which is kicking my man Francis ass and spike ball. Boom! You heard it internet. We usually play spike ball once a week and we have some good competition. We both have gotten pretty good. We did this thing where we were just playing Spikeball one on one for months because we both sucked. Tim: Sure? Zac: We didn't tell anyone. Tim: One on one spike ball? Zac: Yes. It's weird, but it's fun. And so, Francis was killing me and I can't have that happen because I hate losing in all things. So, I'm like consuming YouTube videos and figuring out how to serve. And so, now I can serve with both hands... Tim: Walking around with the spike balk all the time and go for it? Zac: Yes. And so, now we have some great games and we're just like hitting it way good. And we finally played two on two, not together, but it was way more competitive than we ever did. So, that was the skill that I learned. And that was my training session. Tim: How do you think kind of in the macro about structuring your own training? Like, do you have short, medium long-term training goals, and you kind of period eyes to accomplish those? Or are you more like a fly by the seat of your pants kind of guy? Zac: I have my main moves that I alternate between. So, what stays the same, and I got this, it's the mass effect program from Daddy-o Pops himself, Bill Hartman, just with some slight modifications. It looks like this: Lift one: 4-6 reps Lift 2: 6-8 reps Lift3: 10-12 You do each of these until you fatigue out of those rep ranges. And then I just do, you know, two to three rounds of whatever else I feel like I need, which can be like eight to 12 reps. And if there's a day I need to condition, I'll do that. If I want to do some extra arm farm, I do that. So, the three mains are there. I keep trying to get better at them. But the other stuff just varies depending on what I'm feeling. Because my main goal training-wise is just to look good naked. Tim: Okay. Zac: And maintain decent body comp. Tim: No, more fat Zac? Zac: Yes. Fat Zac is done. Tim: Fat Zac's not coming back? Zac: He's done. Tim: That guy was fun though. Zac: He was fun. Yes. He had the beard. He is like a young Santa. Tim: Couldn't touch his toes. Zac: Yes. Definitely couldn't squat. I still can't touch my toes, but I can squat now. So yes. And then like, you mentioned like periodization, I need to train enough that someone can take me seriously from a movement standpoint. It's kind of like looking the part when you're being a PT because I do think that that matters to some extent. https://youtu.be/UEZZEWyBN78 Tim: Yes. Zac: But right now, the highest priority is work, teaching, all that stuff, learning the craft. And so, that's always going to be the A1 for right now. Tim: The A1 of life. Yes. A2 is fitness. Time management vs energy management Tim: You gifted me a Scott Adams book about five or six months ago. In it, he talks a lot about this myth of time management and argues that time isn't necessarily the resource that we should be seeking to manage, but it's instead energy. And that in managing your own energy and taking on projects that seem to give you energy rather than drain them or tackling endeavors that seem to increase energy, you can get a lot more done versus just trying to very efficiently kind of micromanage your own time. So, you're one of the most kind of efficient, effective, prolific people that I personally know within our field. What do you think about this energy management concept? Is that something that kind of lets you do the amount of work that you do? Zac: It's very easy to waste time on frivolous things and I try to do my best to minimize that now. But I think because I have a little bit more freedom to do that now. I can, I think, for example, a couple of years ago I had the shackles of student loans, so it's like, I'll take on anything I can do to try to manage that. But I do think about that when I'm thinking about things that don't bring joy into my life, like social media, for example. Tim: Sure. Zac: I try to stay off that as much as humanly possible. Because it does take energy, even answering texts. Like I'm horrendous about getting back to people via text message or phone calls because I eliminated notifications on that. Because even that takes energy out. Tim: Yes. Zac: Even being around certain people who suck the life out of you... Tim: Exactly the black hole type of thing? Zac: Yes. But at the same time, I do think time management to some extent is important as well because, sometimes you might have to do things that are energy-draining, but they help move the needle forward. Does he talk about following your passion as well and how that's BS? Tim: Yes. Zac: Okay. Tim: And I've probably had that conversation with like 10 people over the past week that like passion is fleeting. It's, you know, rocket fuel, but it's not actually going to sustain you over the longer. It opposes a lot of advice that you conventionally hear. Zac: Yes. Well, what you have to do and there's another good guy you should read it. I might have an extra book. I'll give it to you. MJ DeMarco. He wrote "The Millionaire Fast Lane" and "Unscripted." He talks about that as well in the sense that you don't want to do things that you're passionate about. You want to do things that are going to have a positive impact on the world and change things forever. And then if you do that and you make enough money from that, you eventually will become passionate about it becauseyou're making an impact. Tim: Yes. Zac: I love video games, but I'm not going to be making money, playing video games unless I started... Tim: I was thinking about Twitch and Onlyfans. And I'm like, is there a way to combine those concepts and maybe have people pay you to watch you play video games in a reduced amount of clothing? Zac: Haha right? But even with that, sure, you can make money, but Twitch is not going to change the world. Tim: Sure. Zac: And I want to try to make the little world that I'm in, that we're in, a better place in that sense. And that's really the crux of what I do. That's why I try to take complex things and simplify them so most people can carry it out. I have a lot of good friends who are really smart, but they might not be able to devote the time and energy to diving deep into topics because maybe they got kids to worry about and all this stuff and well, they still patients to take care of. Tim: Yes. Zac: And so, if I can help that person get better a little bit faster, then I think we all win. Tim: I mean, and is doing that something that you find gives you more energy than it drains or drains kind of a minimal amount of energy? Zac: Yes, absolutely. I could teach, talk all the time. I love that. Even doing these podcasts. It's so much fun and then it's just time flies by. Because then it's also, you're just interacting with people and... Tim: Also real-life people. Zac: I know. Right? The failure that changed everything Tim: That's useful. I think along the same lines of that book, it's in the title that he's amassed a massive amount of failures and yet still is an extraordinary success. Thinking about kind of your own life professionally in the past five or 10 years, what are some of your favorite failures? Zac: Professional basketball. The thing that I had going into that was getting to pro basketball kind of a big deal. And I probably let that get to my head a little bit. I think I had a little bit of a Dunning-Kruger effect kicking in. Even though like I still would say back then, I was a pretty good practitioner. I'm much better now. But I think I let that get the best of me that I was in that setting. I can't say that that's why I was fired, but after that happened, it completely flipped everything. I did a lot of soulsearching during that time period. And there were four books that I read that just like changed everything. Tim: I bet I know one of them. Zac: Which one? Tim: "Extreme Ownership." Zac: That was definitely one of them. That was one, "The Obstacles is the Way," "Ego is the Enemy” both by Ryan Holiday and then "The Subtle Art of not Giving a Fuck." by Mark Manson. I read those four and that's when I realized my behaviors, my issues were the problem. And I was able to do things to flip that and just be more humble, reacquire the beginner's mindset, interact better with peers and people who I'm working with. And it really made a big difference. And I'm grateful for that. I'm grateful that I was out of that situation. It pushed me towards more of what I really like, which is this. And the fact that now I have a bit more freedom flexibility than I did in the league, was huge. That's probably the biggest failure that has flipped things for me. [caption id="attachment_13675" align="aligncenter" width="375"] the failure that led to this[/caption] Tim: Going back to something that we discussed, like removing things in your life that are not really serving you. The hard truth is those are people and probably people that you've known a really long time. And you know, If you can't kind of reflect back on your own life and make a decision about which people you're spending time with, you're liable to get trapped in a lot of, and trap is probably a strong word, but waste the resource of energy on relationships that aren't getting you to where you want to go. Zac: Is that something that you ever struggled with? When you knew you had to move on from a situation or a person? Tim: Yes. The job I took right out of school being a director of rehab in rural Colorado. That was so nice because it was lucrative. It was flexible. I think I could still do a lot of the things that I wanted to, because it was a three-day work week. In a lot of ways, it was the perfect situation, but it didn't have any upward trajectory to it. I started at the ceiling. I'm immensely grateful that I had that opportunity. And I think it changed me for the better, in many ways. But after my three years and change out there, I knew it was time to do something else. Something that had a little bit more of an avenue for growth. Zac: Yes. It's hard when you get comfortable like that because the chance of getting stagnant is significantly higher. And so, you always got to put yourself in slightly uncomfortable positions, I think, to really grow. Tim: Yes. It's a really interesting juxtaposition. I mean, that's something I think about all the time that type A people, kind of people like you and I, a lot of what drives us is we're not happy with the way things are. But if you let that mindset pervade everything, then you never really enjoy what you have. So, it's a really interesting tight rope to balance kind of, as physical therapists, as athletes, as human beings, how do we hold these two seemingly opposing ideas in our head simultaneously and not kind of fall apart? Zac: Yes. That's hard. Tim: Yes. Zac: I definitely let that bleed into areas that it shouldn't bleed into. Tim: Yes. Some things in life are just fine and they're okay the way they are. They don't need to be optimized. Zac: Yes. There are some things too that you got to just keep pushing. Tim: Absolutely. I mean, that's how people do great things. You're not going to just get this great opportunity kind of plopped in your lab. Zac: How do you find the balance? You probably are better than me. Tim: I don't know. I don't think I have a really good answer. I was talking to a mutual friend that we have, Aline Thompson. She was mentioning this friend that she has an incredibly high-powered tech broker of some type, makes boatloads of money. But he's a really, really good chef. And he says that the second he no longer has time to cook each day, that's the line in the sand that he draws between. That means he's striving too much. That means he's packing so much into his day that he can't just enjoy what he already has, which is quality time doing something good for himself, for his family, for his children. That really hit home. I love to cook as well. I also like to play Frisbee with my dog, Molly. If I can't take 10 or 15 minutes to do that like that's another - like I just want that to be built into my day-to-day. And then if I can maintain these things and then continue to strive and see certain life, key performance indicators trending in the right direction, I am doing an okay job. Zac: That's something I probably struggle with because I'm thinking about like, as you were saying that I'm like, "That's brilliant. Like everyone needs to find their cooking." And I don't know what mine is. Tim: I think for a lot of people it's working out. Zac: Yes. Tim: Probably not in our industry, because I think we are the people that will probably sacrifice in order to train and train at very inconvenient times. But I think for 99% of the American population, that's one of the early things to go. Zac: Yes. That's very reasonable. See, I can't fathom not having that. It's so automatic at this point that - there was one time where maybe I didn't work out and I'm like, I'll notice that one day, if I had a plan to workout, I can't do it. But I've never gotten to the point where I've worked so much that I've had to cut that out. Tim: And you do, and it's like a super power. But you go about the rest of your day supercharged, you know that you've done something that's probably more difficult than 90% of the people that you're going to interact with have completed that day. Especially for people like I'm a big morning trainer. Zac: Really? Tim: Yes. I'd love to train at like 6:00 AM or 7:00 AM. And that's recent. That's as I've gotten older, but in terms of the Scott Adams concept of adding energy to your life, it's like, that is something that so acutely drains you of energy and yet so quickly fills you right back up. Zac: Yes. It is interesting how that works. Isn't it? Can we get postural changes to stick? Tim: You and I, both physical therapists, we commonly see people that present with particular movement behaviors or positions. And I think one of the most pervasive ideas in our industry is that there's a bad posture or a bad position. Right? Like extension, anterior, pelvic tilt, rotation. What have you? Zac: Oh sure. Tim: There's this idea that there are these bad postures and people have bad postures and well just swap it out for a good posture and they're going to be good to go. Something you and I have talked about before is these postures positions, movement behaviors emerge in order to solve a particular problem? To manage gravity, to breathe, to better prepare you for a training stressor that you've experienced before. So, I guess how do you think about replacing a less than ideal movement behavior or pattern with a better one, because that's kind of what we do with these resets, with these drills to regain mobility? And how do you think about making that intervention like quote-unquote, "sticky" enough so that a person doesn't revert back as quickly as possible? Zac: I don't think it's replacing one for another. I think the key is giving more options. So, for example, if we go with like the forward head, I'm sitting at the chair for an extended period of time, you do that long enough, something might get cranky just because of tissue ischemia or whatever. At the same time, if you sit perched upright and have a good posture, and you hold that long enough, you could probably run into similar issues. [caption id="attachment_13676" align="aligncenter" width="376"] Cranky AF[/caption] But if you can get into each of those and a bazillion more, well, then you're never really overloading any specific areas. And I think it makes you more adept to surviving in several different environments. And I think really that's the key and that's like, what movement variability is all about is you need as many different ways to perform the task as possible even if you're getting the same consistent output. So, like if I did 10 squats and even though they looked exactly the same to the naked eye, if I have to remove that variability, there should be subtle differences with each one of those squats, but it's when I don't have those options available that problem ensue Tim: In both coordinative and endpoint variability. Zac: Exactly. I think that's really where the money is. Now, how do we get that to stick? It's basically, getting people into positions that they can't normally get into or struggle maintaining into and then being able to demonstrate that at progressive intensities and complexities. So, for example, you know, if we look at you and you know because we worked together for a minute. In the beginning, we started with some simple drills, some single leg positions, more supportive, really emphasized breathing. And look at where you're ay when we worked together the other day. Now we're giving you loaded-based strategies... Tim: Kicking ass, taking in? Zac: Yes, yes. Getting you a ridiculous pump. But the thought process is still there because you have the same needs, but can you maintain the positions that we had you get into that we'll get you those needs under higher intensities? Yesterday he did. Tim: And I like that. It's just it's incredibly intriguing to me, this notion that human beings lose movement options, either via physical structure or secondary training adaptations, lifestyle factors. And then it kind of, and I say this as a physical therapist who makes these changes on a daily basis, it shocks me that anything that we do has the power to override whatever stimulus came before to lead to that decrease in variability. Zac: Yes. Tim: You know what I mean? Zac: Yes. Because you're looking at reps time, all that stuff. Tim: Right. I mean, it's almost to think anything in the gym could actually have that prolonged, have an effect. I mean, it also brings up the issue of in a perfect world. Nobody would need activities to regain movement options. That would be the goal, right? You just walk into the gym and you train and your body adapts to the training with no deleterious secondary consequences. That's obviously not the world that we live in, but it does seem like some people need a far lesser volume of these reset low-level types of activities. And they can kind of progress away from that over time. Whereas some people, for whatever reason, you know, need that consistent manual therapy, stimulus or consistent low-level stimulus in order to make these changes stick. Zac: Yes. Well, I think the key is the body has to deem it meaningful and novel and salient. And I'll give you an example. If let's say, you witnessed something terrible happened, anything. Something of 9/11 proportions and it happened right before your eyes. You would remember that for the rest of your life. And it might be just one moment, one instance. And that could shape and shift everything that you thought before that. And I remember when I listened to Lorimer Moseley, he was talking about - I think my buddy Eric was talking about how taking NSAIDs could impair learning. And Lorimer gave the analogy if someone shot a gun right by you, you would remember that that happened, even if you were dosed up on NSAIDS. Tim: Sure. Zac: Of it's meaningful and novel enough, I think it could still lead to long-lasting changes. Tim: Right. Zac: Right? Now, does that mean the equivalent of you doing quadraped breathing is something like witnessing a horrific event? No. But your body might deem it novel and meaningful enough that it does remember that. And it does stick for some people. Tim: Yes. Zac: So, my point by bringing that up is we just don't know what's going to cause things to stick. Whereas some people might need continual reinforcement over and over and over again to get meaningful change. Tim: Something that, like David Gray and Gary Ward talk about all the time is, essentially that same thing, putting people in positions. But then if the nervous system likes that position, it'll remember that position and there's no need to revisit it as long as that's what it reaches for the next time it tries to solve a particular environmental or movement task. And that kind of makes some sense to me because if we think again about the Genesis of these like maladaptive, postures and positions, they are trying to solve a problem, get air in, maintain your ability to view your monitor while you're sitting in a chair, they don't emerge for no reason. This is a Seth Oberst quote, but everybody's body is doing exactly what it needs to do. The dark side of sensorimotor cueing Tim: What you and I do with people involves a high degree of sensorimotor cueuing, right? Having people maintain particular positions. Do you think that there's a potential dark side to sensorimotor cueuing and that it might put people sort of two in their own bodies if kind of left unchecked? If most of their program is find your heels, tuck your hips, breathe this particular way, shift left. Do you find yourself needing to pull that out at certain times for certain people when you design programs? Zac: Yes. I definitely think there's definitely a certain portion of people who can fall victim to that. Tim: Yes. What are those people typically like? I think I know what you're going to say, but I'm interested. Zac: Yes. They're almost hyper-aware of everything in a negative sense. And then that becomes their identity essentially. I feel twisted. I feel twerked. It's the person who gives me the laundry list of anatomical terminology that they shouldn't know, but they know. That can definitely be a problem because it's almost like when they get so intune to their bodies, but focusing only on the negatives. So, with those people, yes, a lot of it is education "It's no, you do not have to tuck your hips with every step you take every move you make." Tim: Because Zac's going to be watching you. Zac: Yes. In the creepiest way possible. Tim: From a deep squat with a really long beard. [caption id="attachment_13677" align="aligncenter" width="500"] Like a boss![/caption] Zac: Yes. And then just like, no, you don't have to feel your heels all the time when you walk and stuff like that. And it's educating them that, "Look, we're just using this as a strategy to increase your movement repertoire." And yes, I think if you can do that and frame the right mindset that can potentially mitigate some of that. Or I think that could also be where, especially when you get to loaded activities, a focus more towards external queuing might be useful. You know? Tim: I like that. I think something that Michelle Boland, Coach Bo, and I talk about frequently. Shout out to coach Bo. Is the need to have things in a programmer or in your life that just make you feel like you're a strong, capable human that doesn't need to think him or herself into positions to be able to execute a task. All of my practices have always been in CrossFit gyms. And I think that this is something that CrossFit gyms do incredibly well. And no CrossFit gym is perfect. And I have my issues with the moves that are commonly prescribed the over-reliance on barbells, but they do a really good job of getting people that haven't been doing anything intense and getting them to not fear doing a hang snatch, doing a deadlift from the ground. And I think that's really impactful in a completely different way. Because I think people like you and I take into one extreme sort of becoming those clinicians, those practitioners that are really potentially propagating a lot of this like fear of movement. Zac: It's something I definitely think about as well. Because I do get people who come to me and it's like, they've learned similar things to me, but they think about it in such a negative way. Like "I have to fix this anterior tilt." Well, if you're standing against gravity, you're always going to have that because that's the norm. There's a good podcast that Doug Kechijian did with Boo Schexnayder. He mentions that you should always be exposing them to intensity. And in order to produce intensity or move fast, you can't think, and relaxation is paramount. And I think if there's one thing it's probably shifted this year, is really appreciating that. But and here's where I still think respecting biomechanics comes in. You have to make sure that you choose activities that are appropriate for that individual, that they can execute without having the risk for potentially performing it in a negative manner. So, that could be doing a seated box jump, which it's almost like the constraints of the activity, get them into positions that they need to. Or, I've been using a lot of fake throws lately. https://youtu.be/riB-dGofs98 Tim: To load a cut? Zac: To load a cut or just to get them rotating pain-free or anything like that. Because you have to relax enough and move fast, but then you also have to stop fast. So, it kind of hits everything or just med ball throws. Like even though I talk a lot about biomechanics and stuff like that, if you look at how I actually program for someone, it has all of those other elements. And I keep the concepts the same and the progressions appropriate with within movement options that they have available. But they're not always having to think. They might think about the setup, but then when they're executing the movement, I don't have to think about anything. Because when you are thinking you can't move fast, that's when you get beat. Tim: Yes. That's what I like. I mean, one of my favorite lifts of all time is a single-arm dumbbell floor press, for that reason. Because like there's still enough range of motion to load and you can let 98% of people that would ever walk into your training facility can do that drill. https://youtu.be/oGKufR-a4Mg And the single-arm just forces some innate sense of not having the weight, rotate you off your back. T he goblet squats is another one. It's like, it's these things that people in our industry have been doing for a really long time, because they're just so simple and people can try hard, like you said, relax not think. Zac: Yes. Or like sleds, med ball throws, and carries. Those are all - if you have someone who is not exposed to much loading, that's a great way to produce intensity and not have to think "Oh, you know, man, I love machines." Love them. Tim: I know. We know you do. Zac: love them. In fact, one of my training is I'll load up the BFR cuffs and I'll go into my complex and just go ham on a leg press and all that. That's great. I look good for one day of the week. And that's my day for about 20 minutes. Tim: Got a sick leg pump. Zac: Yes. Just the veins out... Tim: Bursting out of your khakis? Zac: Exactly. How to maximize patient communication Tim: Speak to your journey in regards to your communication. How have you arrived at your current strategy for how to best communicate with probably both your clients and colleagues? How has that changed over the past five years? Zac: A lot. I was for a while, obsessed with learning about how to best interact with people. I think I was a pretty shy kid growing up. Quiet, uncertain of myself. But I found that whenever you got someone else talking, people would end up really liking you. Tim: Dale Carnegie. Zac: Honestly. Exactly. Yes. I forget the phrases that he says in his book? There's another one... Tim: Is it be interested, not interesting? Zac: Yes. Another quote I heard somewhere or this woman had met like these two higher-ups in English government and she talked to them about the first one. And she was like, "When I talked with this person, I thought he was the most interesting person in all of the UK." And then she said, "But when I talked to the other person, I thought I was the most interesting person in all of the UK." And that really hit home for me. And I try to, when I'm interacting with people, get that vibe. But at the same time too, the issue that I've run with when I've spent all of this time, learning with my interactions is in the beginning, I was just asking a lot of questions, almost interviewing people. And sometimes that can be off-putting if done in that way. So, to mitigate that, instead of asking a bunch of questions, there's a technique called elicitation that I've been experimenting with. And how people are going to be like," How is he eliciting me?" But basically, it's like getting information out of someone without coming off as a threatening thing. So, like if I come to Tim and I say, "Did you do this?" And say you did something wrong, whatever. Your inclination might be to go on the defense. And so, you might lie or you might say, "Well, yes I did. But it was because of this, this, this, this, and this." And that's not good. But if I wanted you to admit to that, I might say something or like a presumptive statement. It's like, "So what was it like when you did that?" Or "So you did X." And almost making assumptions to try to understand the other person or inferences based on what they said. I think helps build a greater connection because it shows that you not only are listening to them, but you're also understanding where they're coming from. And I think that's really important when it comes to human interaction and what I really focus on. And here's the cool thing about it. And there's actually a really good book by this FBI agent that goes into this, "If you're wrong about the assumption that I make..." Tim: The inference. Zac: The inference, that's still, doesn't lead to a negative interaction because people are so willing to correct any mistake that you make, but you'll still get the interaction. Like in the book, he talks about, if you're talking politics with someone, you might actually say someone has, I don't know, they say something and they're a Republican and you make the inference like, "Oh, well it sounds like something you might've gotten from FDR." And they might get so adamantly taking it back to like, "Like no, that's because Ronald Reagan did this, this and this." And so, then now you actually know their political bias and you didn't even have to ask... Tim: That direct question. Zac: Yes. And so, I think not having direct questioning can provide a lot more useful information because when you question can come off as interrogation. That's like some of the logistical things. But I think even more important than that is having good body language with someone. We were talking about Bill Clinton. One of my clients knows Bill pretty well; has met him multiple times. Everything you read about Bill in a positive light, obviously he's done some questionable things. But from an interaction standpoint, is a hundred percent true. And he has five different things that he thinks about when he's interacting with someone to build a rapport: Eye contact Close proximity The person's name Direction facing Tocuh Tim: Okay. Zac: So, like now if you do all of that at once, that can be a bit much. But if you're alternating among all of those variables, you can build an intimate connection with someone and have good rapport. And so, when I'm interacting with someone, I do think about those things. Not so overtly that it's like, "Okay, let's hit point number five." But those are things I think about incorporating whenever I'm interacting with someone, you know? And there's a reason why I try to sit on people's left most of the time, aside from it makes my neck more comfortable. And that's because the right hemisphere of your brain is where your emotional centers are. So, in theory, if I'm sending more information to that side, I could potentially build a greater emotional bond with you. Tim: Yes. Zac: You might be hearing this and it's like, "Oh gosh, this just sounds like every interaction is Zac making is this calculated thing." But it's not that. It's not if it's genuine. I think the reason why I dove into that so much is that I just wanted to connect with people, you know? Tim: Yes. Zac: I think back in my younger days, I was not in the best place mentally. I'm shy. And I didn't want that because human connection is something that we crave. So, if you can do anything that maximizes that, so it's beneficial for both parties or all parties involved. I don't think there's anything malicious about that. And that's something we should practice as a skill just like anything else. Tim: And it's intentional until it becomes automatic. Zac: Yes. Tim: And then it becomes automatic because frankly, a lot of those things are probably some of the best ways to connect with people. And I'm right there with you. Like you know, I think 90% of the reason why I do what we do is the ability to connect with people. I used to think it was the biomechanics and it's not, that evolves, that changes, but that connection... Zac: Absolutely. Tim: You know, we're in kind of rarefied air in terms of healthcare practitioners. Zac: Yes. And that's why I always wax and wane with manual therapy, but I always come back to it to some extent. Because touch is a form of connection. Tim: Yes. And its proximity without threat. Right. It's not this interview type of vibe. Zac: Yes, absolutely. Tim: Although we have a good 90-degree angle situation going on right now, [caption id="attachment_13679" align="alignnone" width="810"] Bruh on the left has it figured out (Image by uh_yeah_20101995 from Pixabay) [/caption] Zac: And there's a reason for that. So, and especially too, this is an interesting, a little difference between the sexes. If women, when they're interacting with each other, they generally face each other. And that's probably because they're generally more social creatures than us. They have more agreeableness and things of that nature. So, if you think back to like Hunter-gatherer times, that would be a useful thing. And so, that helps build more intimacy, but men who are close generally do not face each other. And the reason why is because when you're facing a man directly, it almost comes off as aggressive. Like you're going to challenge someone. So, that's why like, you know, bros, when they're hanging out, they're always like sitting. Right. And I think that there's a reason for that. And so, you can also based on whether it's someone's male or female, that can also influence the interaction depending on what direction you're trying to go. So, it's important. It's an important thing to recognize if you're working with people. Sum up Choose activities and people in your life that bring more energy, whioch will allow you to be a more productive member of society. Failure allows you to learn from your mistakes and create the life you want to live. You must push to great, but reconcile that some things are good as is. Movement beheavior change requires novelty, which is different for everyone. Sensorimotor cueing can have negative impacts on certain people; mitigate this through education and appropriate exercise selection. Pleasant interactions are acheived by being interested, elicitative language, and effective nonverbal communication.

"These Things We Do, That Others May Live." Dr. Doug Kechijian (Dr. K) is a former Pararescueman, or PJ, in the US Air Force and now a Doctor of Physical Therapy and CEO / co-founder of Resilient Systems; he talks professionalism, procedure, self discipline, human performance and getting the call with Jason and Rich for Episode 036.  In his senior year at Brown -- not a typical military feeder school -- the events of 9/11 steered Doug onto a different path in medicine than the one he had been planning. He was particularly drawn to the mission of the PJs. Through his 13-year military service in the “911 of the military,” including being named as the Air National Guard's 2015 Outstanding Noncommissioned Officer of the Year, Doug learned the importance of smart training, being really really prepared and strategies to cope with challenges (medical and otherwise).  Dr. K now works with athletes and operators at every level from Major League Baseball to the NCAA to Special Operations Forces. He has been featured in Men’s Health advocating for rucking along with other items from his “menu” of training (mobility, structure, power and capacity -- all with variety). He shares his philosophy of human performance and approach to physical therapy -- which is informed by his time at the tip of the spear so is grounded, accessible and a little different than most.  Links: Resilient Performance Systems Episode 035 with fellow PJ Roger Sparks and Bulldog Bite Explainer Episode 026 with Kelly Starrett Learn more about GORUCK Glorious Professionals Website

Are pursuing better movement and better physiology mutually exclusive? There appears to be a divide between performance and health. Many argue that you cannot get bigger, stronger, faster, while still moving like boss. Others fear pushing heavy weight, relegating their program to mostly ground-based breathing resets. But does it have to be this way? That's the question that Michelle Boland, Tim Richardt, Francis Hoare, and I wrestle with, proving several examples of how this dichotomy is more often than not FALSE! In this podcast, you'll learn: How Francis was able to put on 11 pounds in one year and have better range of motion throughout his body The false dichotomy between performance and health How to increase movement in those who already have lots of muscle mass, but seek to move better and have less pain How the general population can increase fitness, muscle growth, and movement all at once Getting a training effect to those who are in pain Key Performance Indicators (KPIs) for moving well Are basic resets necessary to maintain movement options? How to balance expansive vs compressive activities Pairing respiration with training How to balance client's wants and needs The big rocks to maximizing movement options How to decide what your body composition should be Ready to move better, get stronger, and become an absolute savage? Look below to watch the interview, listen to the podcast, get the show notes, and read the modified transcripts. Check the video here. Learn more about our guests More Train, Less Pain Podcast - A podcast specifically designed around engineering the adaptable athlete. Michelle Boland Michelle is the owner of Michelle Boland Training which provides many services including, in-person 1:1 training sessions, coaching people remotely, writing training programs, and educational content for fellow trainers and fitness professionals who want to take complex training concepts and turn them into real outcomes for clients. Michelle has a bachelor's degree in Nutrition, a master's degree in Strength and Conditioning, and a doctorate in Exercise Physiology. Michelle was previously a strength and conditioning coach at a Division 1 institution and Director of Education at a private training facility. Instagram: dr.michelleboland Work with Michelle: https://michelle-boland-training.mykajabi.com/Work_With_Me Tim Richardt Tim Richardt is a Doctor of Physical Therapy, Strength and Conditioning Coach, and Owner of Richardt Performance and Rehabilitation located in Denver, CO. He specializes in the treatment and preparation of humans that like to run, lift, or play in the mountains. He currently offers personal training, physical therapy, and professional mentorship services.   His website Instagram: @Tim_Richardt_dpt Francs Hoare Francis Hoare is a Performance Coach and the Member Experience Director at Elevate Sports Performance & Healthcare in Las Vegas. He has helped hundreds of people of all ages and abilities improve their health, lives,l and athletic performance. Hitting the path to your goals efficiently requires being specific. Francis excels at creating programs tailored to your needs and goals. If you need someone to hold you accountable with high energy, Francis is one of the best in our industry. His motivational tactics ensure you both get challenged and succeed. When Francis is not coaching, he spends his time with his wife and two daughters, in the mountains or devouring a pint of Ben & Jerry's.   Instagram: @FrancisHoare and @ElevateSPH Show notes Here are links to things mentioned in the interview: Here is Francis' before and after pic [caption id="attachment_13492" align="aligncenter" width="500"] More gains AND better movement? Sold![/caption] Ben House - A master of science and training Mike Israetel - A bodybuilder with a unique approach to getting hyooge! Costa Rica Underground S&C 2018 Retreat Review -  This is what we reference on the bro retreat, where we discuss hypertrophy and more Peep the video below to see how my getting fat took away my squat: https://www.youtube.com/watch?v=UEZZEWyBN78 The drunken turtle is a great move to improve backside expansion: https://www.youtube.com/watch?v=yjmjUihXtrs Lucy Hendricks - An excellent coach who does a great job of pushing physiology while improving movement options. Bill Hartman - Daddy-O Pops, the godfather of many of the movement concepts we discuss. Georgie Fear - My nutrition coach, and a master of behavior change Modified Transcripts A hypertrophy and movement case study Zac Cupples: How can I get huge as all hell while still moving well? How can I preserve these two qualities? That's why I wanted to bring my boy Francis here. He is a very effective case study of how we were able to do merge these two goals. Here's his story: Francis Hoare:  The last six years, five or six years or so, been doing a lot of running, 35, 40 miles mostly, mostly trail running. I competed in Spartan races, couple 24-hour races in there as well just for fun. I would spend quite a bit of my vacation time, go into places like Yosemite or Glacier National Park and either getting a cabin and going into the parks and doing a lot of hiking and running or backpacking. Because of my exercise choices, I had a fair bit of strength, but more biased toward rock climbing, American Ninja Warrior type stuff, a few lifting sessions per week, and about 8-10 hours of running each week. The issue was this style of training led to my like calves constantly hurting, hips constantly hurting, stuff like that. I was getting burnt out from the running. I decided to take a break, then quarantine it. It was the perfect time to put on some weight! I just met Dr. Zac and instantly, the stuff that he was talking about just captivated me. This stuff was hard. It would torture you, yet at the same time I'd feel good afterwards. I had a pump and felt more mobile. That's where it started. Zac: We spent the first couple blocks testing you and trying a few different interventions just to see what would work. And then- Francis: There was a lot of learn by doing. Because we weren't working with clients during the quarantine, I was able to wrap my head around all this stuff that Zac was talking about. It helped me troubleshoot what areas to improve movement-wise. If there were times where Zac was giving me some high-level stuff, and it just wasn't connecting with me, so we could pull the ropes back and build from the ground up. It was super beneficial as a strength coach. Once our gym, our facility was able to open up, I had a whole new set of tools to work with my members with. Zac: After you built that foundation, you took the concepts and ran with it for yourself. With more of a hypertrophy-focus. Francis: This all started in April. So, I did not rush this process at all, which, which helped me immensely. I knew I wanted to put on weight but didn't have a specific number. I just wanted to feel better and move better. My first girl was learning the basics movement-wise; starting with squatting, tucking, etc. I paired all that with eating more. I was keeping things in the 8-12 rep range, and that's how the process started. Zac: Yeah. And so, I'd say, correct me if I'm wrong, we probably spent a couple months building the movement foundation, and then you just kind of made it more hypertrophy volumes and and intensities for the last four or five months. Francis: No, I think I'm about eight weeks in to, you know, what on paper would look more like a hypertrophy phase, I was able to put on some weight again, just by hitting reps of 8 to 12 and doing new stuff and not running. Zac: Always good. Always good to know. Francis: Late October we really buckled down. Holidays are coming out and I'm going to eat a lot. So, let me take that guilt away from eating a lot by going into an official hypertrophy phase and yeah, all we did was we picked up the movements that we liked, assess how progress was going, and kept it simple over a 4–5-week span. I kept the load down and switched to what I call the 2020 workout—two seconds on the eccentric, two seconds on the concentric, no pausing in between, always staying under tension, never going all the way down or all the way up. You do that for 10 reps, obviously the time should work out to 40 seconds, doing four sets in a row with little rest. I'd do that for my big lift, then do 10 reps of three accessory moves with 30 second's rest. Four more sets of that. So, I'm doing only one movement at a time, knocking out all the sets, then I move on to the next movement. It takes about 30 minutes, which is perfect for my busy work and life schedule. Zac: How much weight have you put on over the year? Francis: 11 pounds so, from 152 to 163. Zac: That's a pretty good change in a year! On my on my end, at least with the movement testing, we had some great changes movement-wise: Hip flexion improved from (left/right) 110 bilaterally to 125/140. Hip internal rotation improved from (left/right) 35/15 to 30/40. Which I'm cool with as it's more symmetrical. I think it was really cool to see because I think a lot of people see this false dichotomy between moving well and getting big. You can only gain muscle by using machines, back squatting, and deadlifting. Yet Francis didn't do a single back squat. Francis: I haven't squatted more than 100 pounds. Zac: But you're doing things well. You're getting tension where you need to get tension. You were able to pack on size without losing movement. In fact, across the board your table measures improved. There may be a path where movement and performance diverge, but not for the overwhelming majority of us. Most of us aren't the elite bodybuilder who is debating whether or not to start using gear. Pursuing hypertrophy and better movement is absolutely doable for the general population. How those with substantial muscle mass can improve movement options Michelle Boland: Why I wanted to jump in this conversation is I want to talk about tearing down vs building up. How do you deal with less loading. I struggle with this personally because of the deep held traditional beliefs and expectations of not only my role as a strength conditioning coach and the years I've spent training. This started with a same as a Francis. Quarantine hit, and I had to think about what my training needed to look like. Evaluate the good and bad. My body shape is closer to a female cross-country runner, I enjoy running, but I went big into the bilateral lifts. Consequently, I've probably kept 12-15 pounds of muscle mass on my frame, past the point of probably where my body wants to be. I shifted to running a bit more and working out from home during the quarantine. Because I didn't track too much, I dropped about 11-12 pounds pretty quickly, and probably all that was muscle mass. This led to feeling some fear of switching my training, but I recognized some mistakes that I've made. My question involves those who have a lot of muscle mass and are currently dealing with aches and pains. If you look at the long game, this may lead to major issues like joint replacements in the future. It's a difficult perspective, but many leaders in the field have been ex-powerlifters who've had a shift in perspective.  What are some strategies these people can employ? I'm sure some muscle mass will be lost in the process, but can they maintain some and move better? Zac: What does it take to grow muscles? The big hypertrophy keys are volume and mechanical tension. That's really it. Kudos to Ben House and Ryan L'Ecuyer for teaching me that. Not once did these two mention back squat or bench press being essential. Hell, even most elite bodybuilders are doing machine-based work. Volume and tension are the key, the modalities are likely irrelevant otherwise. Michelle: Yeah, 100%. Much of what we focus on is isolation exercise to alter position and shape change. One thing I definitely missed was something that Francis stated before, and that's tempos. I think that is a huge factor, especially with pairing movements, simply phases of movements with phases of respiration, the tempo, kind of prescription of exercises is, I think, something that would have maintained kind of gains in something that I'm trying to do now. Francis: And I think stacking helps target the muscles you want better. Squats for example. If you can shift to sandbags and still torch your quads and glutes without back tension, that's a win. Tim Richardt: Another thing that Francis mentioned with what you guys outlined earlier, which I thought was really interesting was just the skew towards higher rep ranges. People talk about getting big, getting strong. 5x5 doesn't quite produce as much of the volume and mechanical tension as the higher rep ranges do. Going after 10, 15, 20 rep maxes lets you maintain movement quality, maintain the stack, and get a lot more of a training stimulus with a lot less of those deleterious secondary consequences that we're trying to step around. Zac: If you don't consider body position, then your only option to create tension is heavy loads. When I was in Costa Rica, I was teaching some bigger dudes the way I coach squatting. Admittedly, I wasn't coaching the squat as well as I am now. I was overtucking and flexing, which led to some trepidation with them. Regardless, with very little weight, their quads were absolutely destroyed. The only other way that sensation could be recreated is through heavy weight. Conversely, we just don't have data to support it one way or another aside from anecdotes. Is the only reason that you got this tension is because it's a novel position that you're not normally in? Or is it we're actually targeting the quads more? That's just something I don't know or have an answer to. What I have seen is those who do a lot of hinge-based work (I consider a back squat along this line) lose movement options. I think to preserve health of the tissues and joints, probably worthwhile to throw in at least some type of stuff that contrasts that. Francis: Depending on the person, I don't think you need to go all one way. If buy-in is limited, then give them a couple breathing resets at the beginning, for their warm up, give them one or two movements to do throughout their set. And take it from there, especially if there's someone who refuses to give up something like deadlifting or back squatting. Try to offset that with their accessory work. Michelle: I think the best thing you can do is every coach needs a coach. My current coach is Eric Huddleston. He's done a great job putting programs together that feed into what I want to be doing and will do. I told him I'm not going to lie on the ground and do resets. Some clients will be that way. ] But he does an amazing, amazing job at creating exercises that just build those concepts in; using tempos paired with phases of respiration; almost like an active reset. With this, I've noticed muscles gains and better movement quality. And he only programs about six exercises per session. The false dichotomy between performance and health Tim: I just want to circle back to something Zac mentioned a couple minutes ago, we have two somewhat incomplete truths. On one hand, we have that being strong is absolutely badass and having some muscle and the ability to produce power is kind of the sign of a healthy human right? It's the strength training is good paradigm. And then there's a lot of people that just say, you know, strength training tightens up joints and muscles, and it leads to an achy, stiff human. And neither of those two statements is completely true nor completely false. It reminds of the interplay between bulking and cutting. For 99.99% of people, it's probably not a thing.  Most individuals tend to be so detrained that they don't need to worry about a specific bulking protocol or cutting protocol. You can do both with intelligent eating and intelligent training. And I think what you guys have outlined is sort of the intelligent eating, intelligent training approach to improving movement options and improving like muscle bulk strength power output concurrently, which is cool. Zac: Even this conversation to some degree is more focused on how coaches can get themselves as jacked as possible. For most of our clients, we are lucky to get them in the gym three times per week! Francis: You definitely have those less dedicated, but I also have people I've trained for years that I'm excited to implement some of this stuff. After the quarantine ended and our gym opened up, we started focusing on stacking; spending a few phases getting good at that. We built our initial phases on that, then were able to focus on more specific qualities. It's not necessarily the what? But the how? And why? And that's where you can get really deep in all this stuff. Tim: And Zac, I might respectfully disagree with the point that you made a couple minutes ago. I think that the people that come to see, you, Francis, Michelle, myself, they tend to be people that are either bad at exercise or just really beat up. If we take those people that have a limited movement option repertoire, and a lot of things are going to hurt, if we can get them a training effect while furthering their movement options, then they don't feel like they're bad at exercise anymore. As opposed to the typical gym where someone might be back squatting on the first day of their program, potentially experiencing pain associated with that.  That's not going to retain clients very effectively. So, I think this stuff really becomes paramount to ensuring a long-term positive client experience. Zac: I would agree with you. Back squats and similar moves have a much higher technical demand than say a goblet squat or a sandbag squat. Francis: You can hand someone a 50-pound sandbag on a ramp, and torch them. It makes your coaching job that much easier. Key performance indicators for better movement Tim: I think one big problem in our industry is not defining terms especially well, this is something that Doug Kechijian talks about all the time where we say things like we want to move well, we don't want to lose motion, but we don't really have a clear idea of what that means. Zac, Francis, what were some of the Key Performance Indicators (KPIs) that you tracked every few weeks as Francis was putting on muscle? And how would you recommend people approach that? Zac: Francis is so lucky because I can table test him on a fairly regular basis. The issue with Francis is many of the standing measures I normally recommend he was pretty good it. His toe touch and squat were full. But if you are limited in those moves, you can always pursue getting them better. They can also be a good gauge on if you are going in a good direction or not. Personally, if I get too fat, I lose my ability to squat and I got a really good video of that happening to me. In the video, I was 200 pounds. Fat as shit. It was a Herculean effort to squat below parallel, I just couldn't do it. But now that I'm leaner, I can squat fairly easily. The key KPI is you need to find stuff that you're limited in, and then just recheck that periodically to make sure that you still have that. That could be an Apley's Scratch test where you check shoulder internal and external rotation. If you get bigger and lose motion, that doesn't mean you need to stop pursuing hypertrophy. You just need to change something to restore some of that motion. It could be getting on the ground and doing a reset. Maybe it's re-evaluating your exercise selection. It's not a matter of maintaining certain movements at all times, but can you get into positions that you should be able to. For Francis in particular, we looked at hip and shoulder range of motion predominately. Francis: Trunk rotation was another thing we tracked. But I also didn't have the toe touch down pat. Zac: You didn't? Francis: No, not at first. But an exercise like drunken turtle cleaned most things up fast. It's easy as a coach to check range of motion, but don't be afraid to use your Coach's Eye too. It can be sometimes hard to describe or put KPIs to good movement, but you also kind of know when you see it. I think this better translates to stuff clients care about as well. Zac: Another example, Lucy Hendricks, she went through a phase where her clients were deadlifting a lot, and subsequently lost their ability to perform a loaded squat well. You could use that as a KPI for your clients. Basically, you have to find a movement that is on the cusp of your capabilities, and then you would just continue to recheck that. Tim, in your case, I think a toe touch is a really good move, because you are right on the edge of being able to get that. if you started severely losing that those gains, we might look at making small tweaks to your program to get that better. Pairing resets with heavy lifting Tim: Is there still a time in place for load it up, and then we'll reset it before you leave? Zac: For me, resets are basically regressed versions of positions that you are trying to get into. For example, Michelle is a good mover and well versed in the knowledge realm. She may be able to attain the positions she needs with loaded exercises. If you can stack and achieve a full squat position under load, I don't see a need to drill down to something less than that. Because you can attain the position that you need. But with the people we work with, they don't have that movement capability. So, we have to choose an activity that has more constraints to it, or get them on their back more, because they don't know how to get their bodies in the positions they need to. Francis: We do work with athletes too and sometimes they come to us on a much shorter timeline than we would want. We understand they have to perform. We can't put our vision ahead of them for that if they are close to in-season. Sometimes the priority is pain freedom. If we can get them out of pain, that can increase buy-in and allow us to do what we need them to do. For me, I didn't deadlift for three months. If you had asked me a year ago, what was my best lift? It would have been deadlift. Me stopping deadlifting was trusting my coach. We have to ask where does this person want to go? How quickly? What kind of trust can you build with them and take it from there. There's not necessarily a broad stroke answer there. It definitely needs to be individualized. Zac: it doesn't mean that a deadlift, back squat, and bench press are bad exercises. In fact, they're quite good if you are chasing force production. I'm currently working with an optometrist and in their field, they look at convergence and divergence. Convergence is really focusing in on a specific point, and then divergence would be looking further out. And it was interesting because she was talking about that, I saw a parallel in the movement realm. She noticed that people who are really good at converging have a tendency to sit with their knees together and be more perched and upright, which is, you know, extension, internal rotation, force production-based qualities. People who are better at diverging, looking further out and seeing large amount of space, sit more chill. Divergence is more expansion and external rotation. Vision drives many of our motor responses. When she's prescribing exercises, you can totally work on convergence-based activities. But these moves can be overdone, creating a loss of divergence in the process. I think the movement realm operates similarly. You can do back squat, and you can do deadlifts. And you can do these activities that drive more force production, more internal rotation, more compression, or whatever stuff you want to say. But if that's all that you focus on, you can potentially lose the other side of that equation. It doesn't seem to be the case where if you do a lot of stuff that is more expansion-based that you lose the ability to compress, because Francis can still deadlift a fair amount. We're tweaking some of your techniques, though. Programming improved movement options Tim: Would it be fair to say that if the goal is maintaining or improving movement options, your initial bias and program is going to be towards more squatting and counternutated-types of activities? Zac: Yeah. The only time I won't do that is if a client is pursuing a sport or thoroughly enjoys a bias towards force production For example, I have one guy right now who we're working through some shoulder pain with benching, but he wants to bench and back squat. Cool, you can keep doing that, I'll just tweak everything around that. Now if I have a situation where I have free rein with someone's program, they don't deadlift for the first couple blocks. The reason being is that most people have movement restrictions. My frame of mind is to first improve movement options as much as possible so their movement menu is larger. It seems like starting with a focus on front-loaded squatting, unilateral work, and considering ribcage structure helps with that. Tim: Branching off that topic. Something I've seen Michelle do a lot is pairing different phases of breathing with different phases of motion. Is that something that you've been utilizing with yourself and with clients recently? Michelle: Yeah, absolutely. That's something I've definitely been doing with my clients and also doing on my own training. It's made a dramatic impact in how I feel. I think the key with implementing is marketing appropriate expectations and linking these activities towards the client's goals and how it can benefit them. Zac: Could you expand upon that, Michelle? Michelle: It's not that we're doing it bad. We just have to indentify our ideal clientele, and make sure I provide a clear message on how I train and what people can expect from me. By doing that, the people who approach working with me have changed. I think I just got better at talking to people about reaching their goals, while also including maybe some other factors with that. Zac, I think you do probably one of the best jobs at that; talking to people who want performance gains but also addressing any nagging aches and pains. Being clear that training or lifting weights doesn't have to hurt. The mainstream fitness industry doesn't seem to think that way. Tim: I think, you know, I think it's really interesting because when I think when Zac and I first got into the field of physical therapy, what, six, seven years ago, there was still a pretty big bifurcation between strength coaches and therapists, there weren't a lot of therapists that were strength coaches or word trainers. I mean, one doesn't even come to mind. It's positive to see both of these fields merging together, and starting to view training and rehab as the same thing, just different points on the same exact continuum. We are less in silos. We don't worry about waiting until table tests are perfect before training, yet we also don't let people go back squat until their eyes bleed. I think everybody has a much better appreciation of what loaded activities might do to a person's range of motion, as well as what ranges a person might need in order to do the activities they want. Francis: We see a lot of people who had a coach or doctor say they can't do an activity. We rephrase that by saying we can help you get there. We may need to shelve it now and work on a few other things first, then go from there. Seeing the look of relief of rewarding. We are either here to help people enjoy their life better or perform better depending on what exactly they're after. For us at elevate, it's all about physical freedom, and not telling people no, but telling them Yes. Zac: if you can keep that end goal in mind and relate activities to that goal, then it's more likely that that person is going to be up to doing things that maybe aren't as sexy, like being on your back and doing breathing exercises, or not back squatting. Francis: Or just training more. I f we get you out of pain, your likelihood of training more goes through the roof, and then your likelihood of success of success goes through the roof. Zac: You can't hit volume and mechanical tension if you can't train. Michelle: Yeah, that's, that's a difficult one. If people aren't coming to see me, you know, they're probably not training. So, getting in people in the gym for training sessions, multiple times a week can be a big challenge with a lot of general population clients. I'll just talk about myself. if I go to a physical therapist, I have a certain expectation of what that session is going to be like, versus coming to see your strength conditioning coach, I personally get a lot of people who really hard workouts. There are different expectations in those realms. Zac: Francis does a really good job with classes and custom training of marrying those two things where you can give someone a really good training effect, while still helping them favorably movement-wise. Francis: Yeah, just if you communicate with them and check to make sure they're feeling the right things, you can make all this stuff incredibly taxing and difficult in the moment for sure. They might scoff at you because they're moving less weight than what they're used to, but wait to see how they feel with it. Conversely, if they come in and they're strong. Don't be so set in your ways that you don't give them heavier weight. But that's always our job's challenge; getting people to do the right things but be happy with what they're doing. You just have to be on top of it and have conversations with your clients. Explain the “why.” Though it can be hard in classes or small group sessions. The harder it can be explaining what's going on. If it's someone new, you might have to give him a call or text after the session. Finishers and conditioning sets at the end are always a good way to get them. A couple minutes on the assault bike does wonders. Michelle: I think that's a huge point. Clients remember what you sent them home with. Francis: It helps them walk out of your session with them feeling like they achieved something. Tim: It seems like the programming keys then include: Squats Unilateral activities Alternating activities Slower tempos The stack Are there any other major keys? Zac:  Ideally, with all of the tenants that Tim outlined so eloquently, you should be doing some type of breathing during specific components. Generally, that'll involve inhaling during the eccentric, and exhaling during the concentric. But you have to look at what you are specifically trying to make eccentric? What are you trying to make concentric? Suppose I'm doing a lat pulldown. Generally, we would exhale on the pull and inhale on the way up. Well, what if my predominant limitation is actually expansion on the opposite side? Well, I could totally inhale as I pull down to open that up. But for the overwhelming majority of people, that could be a little bit too into the weeds. I probably program that more with coaches than general population. For them, it's stack, full breath excursions during iso holds, then inhale on the eccentric, exhale on the concentric. But, Michelle, I'd be curious to hear how you're incorporating phases of respiration into some of the training stuff that that you're talking about? Michelle: You hit it on the head. I'm just making sure that people are going through phases of respiration that mimic their phases of movement. So, it's the eccentric concept that you just mentioned, and then have been messing around with a lot of inhaling the top position, holding my breath down, exhaling up, just kind of getting more into that and getting my clients used to it. So, adding more and more as I go and progressing with that stuff over time. Zac: How about yourself, Tim? Tim: I think that's a really interesting idea, Michelle. I so I guess the notion there would be that you're trying to create a bunch of expansion before you go into the range of motion that you're trying to load? Michelle: Yeah, I'll have to give my coach Eric credit for that. We do a lot of oscillating isometrics—dropping an object and going to the bottom catching it. And a lot of is inhaling on the top, holding my breath down, and then exhaling up and pausing at the bottom. So, I think it's finishing that yielding strategy. So, I'll definitely give him credit for introducing me to that. Tim: With my own training, I focus on getting full respiratory excursion through a range of motion. It seems most folks are just bracing and then like getting a little bit of airflow in whatever area we tend to be more hyper mobile at. So, slowing things down, which again, that tempo helps with and actually. Also focusing on global ribcage expansion with whatever you are doing. Zac: I think another thing that's vastly underutilized if you need to get extra volume, is machines and blood flow restriction training. Both are awesome ways to incorporate volume, especially if you get someone who has a low movement menu to choose from. This is especially true if you have someone post-op or morbidly obese. So, Tim, how are we going to get you huge? Tim: I think personally the passion lies in moving very quickly up mountains. So probably we're looking to keep me tiny yet powerful so that I can charge you up some tall stuff and hopefully not perish. Zac: That's reasonable. Well, that makes sense since you said that my 13,000-foot climb was nothing! Tim: And not to talk shit on your 13,000-foot climb. I think it's so complex man. Zac: Yeah, you totally talk shit. That's fine. Ask Francis, I'm probably one of the biggest shit talkers out there. Tim: Selfishly, I'm just trying to get you out to Colorado. Deciding on body composition goals Zac: When do you decide that you need to get bigger and when do you decide that you need to get leaner? I talked with my nutrition coach Georgie Fear. If you're not following her, you should, she's really intelligent. We got myself to a point where I'm fairly lean. And it's like, where do I go from here? And she had a really good point of does your body do all the things that you want it to do? Tim, in your case, if you're trying to climb mountains, do you need to put on more or less muscle mass to be able to do that and then just let the ascetics do what they need to do? I'd be curious to hear everyone's thoughts. Francis:  If I go back to running, I'll wonder how I'll feel about things body-wise. Michelle: Aesthetics really isn't my goal. It's more of how I feel and how I perform. I think it's just kind of what you're used to. You get used to certain body image looking at yourself. Since my frame is small, missing 11 pounds is a very noticeable difference. But I think that was because of my reduced fitness that happened over quarantine. I needed to get back on a training regimen. Surprisingly, I was still capable of moving a lot of weight. I think I just needed to build consistency. My bodyweight is back down to undergrad size, but I'm still capable of moving weight. But now, I can recover a lot faster compared to when I prioritized the barbell. Sum up Performance and health can be pursued simultaneously if you use volume, tension, and good exercise selection Intensity can help muscle-bound folks move better Pursue many expansive-based exercises to offset compressive-based exercises Emphasize stacking, single arms reaches, and more to preserve movement.

In this episode of the Ones Ready podcast we have Dr. Doug in the Team Room. Dr. Doug has a background much more impressive than our own as he has helped train athletes in the Major Baseball League, the National Basketball Association, X-games, and even the Summer Olympics. Another little known fact is that he was one of the USAF's 12 Outstanding Airmen of the Year, which he's not a big fan of talking about! Dr. Doug deep dives shine splints, rucking, treading water, static vs dynamic stretching, and even touches finning a little bit. Please enjoy the episode and give us your feedback. If you liked it and feel so inclined, please leave us a review. If we didn’t answer your questions, please let us know, and thank you for your support!Want to watch this episode on Youtube? https://youtu.be/Y9KAs3IlXHsNeed the show notes? onesready.com/episode/63Have a question? Email us at info@onesready.comFollow us on Instagram @onesreadyFollow us on YoutubeFollow us on Facebook

In Episode 006, we are joined by Doug Kechijian to talk about the lessons learned through his education in both the military and the more conventional academic path for physical therapy school. We discuss the roles of both a practical based, hands-on education and one involving a conventional classroom setting and more theoretical approaches. With the last year of lockdowns and limiting social gathering, education has taken a more distanced approach with less hands-on learning involved. We ask Doug if we can integrate the best of both worlds to make sure that students receive a complete education under these circumstances and in the near future. We also wonder if this can be accomplished using ‘virtual' techniques and technology, with brick and mortar educational setups being a thing of the past. This interview is a must listen for anyone involved in education and professional development for agile professionals.Doug Kechijian is a physical therapist and CEO and co-founder of Resilient Performance Systems. Resilient seeks to systematically explore the continuum between acute rehabilitation and athletic performance. Resilient's clientele includes athletes and operators from Major League Baseball (MLB), National Basketball Association (NBA), professional mixed martial arts, X Games, Winter and Summer Olympics, Major League Lacrosse (MLL), National Collegiate Athletic Association (NCAA), federal law enforcement tactical teams, military special operations forces, and those with a history of persistent pain and extensive surgical backgrounds. Resilient also advises organizations about medical and performance staffing, program development, and injury risk mitigation strategies. Before beginning his sports medicine practice, Doug was a Pararescueman in the U.S. Air force where he deployed throughout the world to help provide technical rescue capability and emergency medical care to U.S and allied forces. He is a nationally certified paramedic with advanced training in emergency, trauma, and wilderness medicine. In 2015, he was selected as one of the U.S. Air Force's Outstanding Airmen of the Year. Doug received his AB in Biology from Brown University and MA in Exercise Physiology/Doctor of Physical Therapy from Columbia University.You can find out more information on Doug Kechijian via the following links:Website: https://www.resilientperformance.com/Twitter: https://twitter.com/greenfeetPTInstagram:https://www.instagram.com/resilientppt/Hansen PREP Talks podcast is currently available at the following locations for downloadable audio, including: Spreaker.com – https://www.spreaker.com/show/hansen-prep-talksApple Podcasts - https://podcasts.apple.com/us/podcast/hansen-prep-talks/id1546480493?uo=4Spotify - https://open.spotify.com/show/4O8UUEFBL8gZhRADzQLdELGoogle Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly93d3cuc3ByZWFrZXIuY29tL3Nob3cvNDcyMDcxNC9lcGlzb2Rlcy9mZWVkYou can reach and follow Derek M. Hansen at the following locations: http://www.SprintCoach.comhttp://www.RunningMechanics.comInstagram - https://www.instagram.com/derekmhansen/Twitter - https://www.twitter.com/derekmhansen/YouTube - http://youtube.com/derekmhansen

Today’s guest is Doug Kechijian, a private practice physical therapist, former Pararescueman in the U.S. Air Force, and co-founder and CEO of Resilient Performance Systems. His practice “seeks to systematically explore the continuum between acute rehabilitation and athletic performance.” Doug graduated with a Bachelor of Arts in Biology at Brown University, and at Columbia University he graduated with a Master’s Degree in Exercise Physiology and, afterwards, a DPT. We originally intended to focus today’s conversation with Doug on how he practices; but we ended up covering all things knowledge, learning, and competition in the PT journey, as well as the need for apprenticeship to come back again. We do a deep dive into the many realities we don’t like about the current education model and how we would approach certain things differently. In particular, we talk about how the challenges presented by COVID-19 have fully exposed the modern U.S. university’s many flaws, including burying people in student debt, outdated modes of teaching, measuring performance, the fact that “free” doesn’t actually mean free, and the over-prioritization of theory over practice while undergoing apprenticeship. Listen in as Doug explains what makes Resilient Performance Systems stand out in the PT industry; flaws in the education system regarding prerequisites, accessibility, tests and exams, and loans; and how apprenticeships in today’s world should have a different approach compared to traditional methods of teaching. What You’ll Learn in This Episode: [02:21] An introduction to Doug and Resilient Performance Systems [15:41] Problems with today’s universities in the U.S. [32:34] A case for a rehauled apprenticeship model [42:25] The ever-mounting student debt crisis and alternatives to the university [45:00] Why going straight to college after high school may be a bad idea [42:28] A primer on nasal breathing [51:24] Nasal breathing versus mouth breathing [58:14] Mike and Tommy’s parting advice Get in touch with Doug: Explore Resilient Performance Systems here: https://www.resilientperformance.com/ (https://www.resilientperformance.com/) Follow Resilient Performance Systems on Instagram here: https://www.instagram.com/resilientppt/ (https://www.instagram.com/resilientppt/) Follow Resilient Performance Systems on Facebook here: https://www.facebook.com/resilientppt/ (https://www.facebook.com/resilientppt/) Follow Doug Kechijian on Twitter here: https://twitter.com/greenfeetpt?lang=en (https://twitter.com/greenfeetpt?lang=en)

On today's episode, Doug Kechijian narrates his popular blog on anatomy. 

Hey everyone, and welcome back to the Resilient Performance Podcast!  I am Greg Spatz and today’s episode will feature our first ‘Keep It Real’ talk with myself, Trevor Rappa, and Doug Kechijian.  Our ‘Keep It Real’ talks will consist of the three of us addressing questions sent to us via Instagram followers, blog readers, podcast listeners, and anyone else that reaches out to us.  We want to keep things as simple as possible for you and not over complicate things for the sake of making ourselves sound smart.  This is our way of ‘Keeping It Real’. Topics discussed today:   Is aerobic deficiency syndrome a thing and how can one recover from it Are there commonalities on mileage for runners training for say marathons vs half marathons How can nutrition affect one’s rehab What are the indications and benefits of soft vs stiff landings Sorting out the intent behind the execution of certain prescribed movements Submit Questions & Topics for the Podcast - https://resilientperformance.com/question-topic-submit/ Resilient's YouTube Channel - http://youtube.resilientperformance.com/ Movement Foundations Online Course - https://resilientperformance.com/rmf-intro Mailing List for Professionals - https://resilientperformance.com/subscribe

This week, I finally got to sit down with my buddy Doug Kechijian. You might remember him from some heated Twitter debates back in the day, but today we dive deep into his awesome story. Doug's a cofounder of Resilient Performance Physical Therapy up in New York City, but he's currently riding out the pandemic storm in Massachusetts. We get into his unique background going from pre med to joining the Air Force as a Pararescueman (PJ), which is some seriously intense special operations stuff focused on medical and rescue. Doug shares how that experience, dealing with high stress situations and learning diverse skills under pressure, shaped his path to PT school and eventually starting his own cash based practice. We talk about the lessons learned from the military like the value of practical application, standard operating procedures, controlling the controllables, and the importance of having solid partners. Plus, Doug gives his take on the current state of PT education and ConEd, and what Resilient Performance is doing to bridge the gap between rehab and performance with their upcoming online courses. Really insightful stuff from a sharp dude.

Doug Kechijian, co-author of PSIA-AASI’s Fitness for Skiing and Snowboarding book, shares guidance for an indoor fitness training regimen you can do now that will promote improved movement and body longevity for you and all snowsports instructors. Remember, there’s no time like the present to get started on a fitness regime. As Warren Miller said, “If you don’t start now, you will be one year older when you do.” Get your free digital fitness book here: https://www.thesnowpros.org/education/digitalmanuals

Welcome back, everyone, to another edition of the podcast.  Today, we have my good friend, Doug Kechijian, making another return to the podcast.  We have had Doug on in the past but we have never had the please of interviewing him on his story.  He has a very cool story and I thought it would be worth hearing on the podcast today. We also talk with Doug on his background and what he's doing in business right now at his practice in New York City, Resilient Performance Systems. Reach out to Doug: Via website: https://resilientperformance.com/about/doug-kechijian/

STRONG Life Podcast EP 229 with Dr. Doug Kechijian.  Doug is a former SF in the Air Force (Pararescue Unit) and a Doctor of Physical Therapy.  We discuss Military Training (from his early days compared to thoughts today) as well as Training as We "Get Older". We also chatted up some early days CrossFit, Mark Twight and thoughts on getting strong with or without a barbell. Connect with Doug: https://resilientperformance.com/ http://ZachStrength.com - FREE Bodyweight Strength Course http://UndergroundStrengthCert.com - Get Certified

Doug Kechijian is a prior NY PJ, no elite physical therapist and strength coach in NYC at resilient performance physical therapy.  Check out his podcasts: resilient performance podcasts and website https://resilientperformance.com      

Listen to the authors of the new Fitness for Skiing and Snowboarding book, Chris Fellows and Dr. Doug Kechijian, talk about their latest project. The new manual, which combines Chris’ experience as a professional ski instructor with Doug’s experience as a physical therapist to create a cohesive training program for skiers and snowboarders, is available now. Learn more: https://bit.ly/33PVUQi Follow PSIA-AASI: • https://thesnowpros.org • https://facebook.com/thesnowpros • https://instagram.com/thesnowpros • https://twitter.com/thesnowpros

Today’s episode features Doug Kechijian, therapist, coach and owner of Resilient Performance Systems.  Resilient’s clientele includes athletes and operators from a variety of professional and collegiate sports, as well as, federal law enforcement tactical teams, military special operations forces, and those with a history of persistent pain and extensive surgical backgrounds Before beginning his sports medicine practice, Doug was a Pararescueman in the U.S. Air force where he deployed throughout the world to help provide technical rescue capability and emergency medical care to U.S and allied forces.  Additionally, Doug is the host of the “Resilient Performance Podcast” featuring a number of thought leaders. Doug is introspective, humble, and transparent.  His diverse experience and education, as well as his own practice of learning and reading has given him an wide lens perspective on many domains of the human performance sector.  As a field (and with anything) it’s easy to make noise, or get noticed, based on extreme viewpoints, often talking about avoiding a common practice in coaching, such as “don’t squat”, “don’t lift weights”, “don’t internal cue”, “don’t do drills”, “don’t foam roll”, etc. Doug is a coach who really makes me think in his drive to find the truth in things, and avoid the tribe mentality in coaching stances.  In the spirit of that, I wanted to tackle some facets of the field that tend to be looked at in a black and white frame, but in reality are more grey, which is in the realms of rotational core training, self-organization and when to intervene in coaching versus letting athletes figure things out themselves unimpeded. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. Key Points Doug’s transition from the military to physical therapy and his approach to learning and growing in the field Concepts on core-bracing and anti-rotation versus a more fluid and dynamic view on trunk training Ideas on self-organization in athletics: when and how to intervene “When you prepare to be good enough at a lot of different things, you recognize patterns and commonalities across these skillsets, across these diverse fields” “When it comes to learning, people love formulas… but now I realize that learning is a lot more messy” “There is always this range between being a specialist and a generalist” “I think reading outside your field is what helps you to connect dots and see the bigger picture” “Scientists and all us of want to prove certain things, and often times, just confirm our biases” “If you don’t see the bigger picture, then that’s where we get these silos between strength and conditioning, and physical therapy, and sport coaches, and all of these things exist on a continuum” “For most people, I don’t know if a palloff press is dynamic enough or challenging enough… you want to integrate that stiffness in a contextually specific way” “I don’t teach people specific bracing techniques, because people do that stuff reflexively well, with the caveat that you’re putting them in a good position” “We’ve made lifting weights way too difficult, it’s not calculus” “Every intervention has un-intended consequences” “If the key to rotational performance is to relax and get really stiff…. If that’s what we are really chasing from a rotational performance standpoint, if we are tell people when they do these activities to deliberately brace, are we inhibiting their ability to relax?” “If you only have one way to do something, then under stress, you have no options!” “I think it’s dangerous to assume that every movement that emerges organically is best for the athlete, because it might not be a choice, so you want to give people choices and at least give them the requisite foundational joint positions or motor skills,

This is an intro to an HPO block of podcasts for the next couple of months. Enjoy these discussions covering heart rate variability, wearables, exercise physiology , deep dive into overheating and hydration, and reflections from Dr Doug Kechijian, prior PJ, strength coach and physical therapist.  look on line for resilient performance physical therapy and Doug's insightful podcasts, whoop, and skratch labs. I include some intel on gear from an overland. Thanks for taking us over 750,000 downloads! Remember to look at pjmed.libsy..com for all of our podcasts if the prior ones are not showing up on iTunes. Thanks for listening and your dedication to our IPs and patients.

Movement Debrief Episode 88 is in the books. Here is a copy of the video for your viewing pleasure. Here is the set list: How would you teach someone to coach breathing if the infrasternal angle cannot be measured? How could a manual therapist apply the principles that I teach? What areas should a manual therapist prioritize based on assessment? How is tongue posture affected by spinal/pelvic posture? If you want to watch these live, add me on Facebook They air every Wednesday at 8:30pm CST. Enjoy! and the audio version: Below are the links mentioned in the show notes Check out Human Matrix promo video here Here are some testimonials for the class: Want to sign up? Click on the following locations below: August 3rd-4th, 2019, Cincinnati, OH August 24th-25th, 2019, Vancouver, BC (early bird ends July 26th at 11:55pm) September 21st-22nd, Raleigh, NC (early bird ends August 23rd at 11:55pm) October 5th-6th, Boston, MA (early bird ends September 6th at 11:55pm) November 23rd-24th, New York City, NY (early bird ends October 27th at 11:55pm) December 7th-8th, Orlando, FL (early bird ends November 8th at 11:55pm) January 25th-26th, Scotts Valley, CA (early bird ends December 24th) Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free!  Here's a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies. Here is a video on how to assess the infrasternal angle Here is a debrief on the infrasternal angle Here is a debrief on the Ober's Test. If you'd like a video of what I'm talking about, here is a great video by my dude, Doug Kechijian. Dr. Zaghi discussing airway Here is an informative video on myofunctional therapy  

Joining us this episode are previous guests of the show Doug Kechijian & CJ Woodruff. To refresh you on both of these guys, Doug is a retired Air Force PJ, physical therapist, and current CEO of Resilient Performance Systems, and CJ is a retired Marine, personal trainer, and social media personality. I decided to pair them up for a discussion because fitness is not only a huge part of military readiness, but there's also just a major demographic of listeners with a love for this subject matter. As you'll hear, although physical therapy and personal training are two separate routes in this field, these guys see eye to eye on quite a lot. We cover supplementation, government regulation and insurance issues in their respective professions, and what they feel qualifies for military effectiveness. We also cover my own article for The Loadout Room that went up last week titled, "E.A.R.N. - A simple but effective way of mastering your fitness regimen," and you'll hear why CJ and I share a great deal of respect for three-time Mr. Olympia Frank Zane. One of our listeners Sean also made me aware of an original Women's Army Corps officer and World War II veteran Sara Parsons celebrating her 100th birthday that wants nothing more than cards from all of you out there. So check out that article from Wausau, Wisconsin's ABC affiliate on where to send them. Be sure to visit Resilient Performance Training online at ResilientPerformance.com, which links to all of their social media and podcast, and follow CJ on Instagram @CJWoodruffOfficial. World War II Veteran asking for cards to celebrate 100th birthday - https://waow.com/top-stories/2019/04/15/world-war-ii-veteran-asking-for-cards-to-celebrate-100th-birthday/ E.A.R.N. – A simple but effective way of mastering your fitness regimen -https://loadoutroom.com/116032/e-a-r-n-a-simple-but-effective-way-of-mastering-your-fitness-regimen/ Learn more about your ad-choices at https://news.iheart.com/podcast-advertisers

On episode 178 I am joined by Kelly Starrett of MobilityWOD and Doug Kechijian of Resilient Performance Systems.  We discuss and get into the future of Physical Therapy and where we see it going.

Doug Kechijian is the CEO of Resilient Performance Systems, a small business based out of New York that prides itself on helping others to achieve their physical goals through it’s focus on sports medicine, performance training, education, and consulting. Prior to receiving his education in physical therapy and co-founding the company, Doug served as a Air Force PJ providing troops with technical rescue capability and emergency medical care while deployed. It’s often said that we don’t have many Air Force Pararescue guys on the show, so much of the 2+ hours of this episode is devoted to hearing from Doug about what guys from his military background do exactly. Growing up in Manhasset, NY, Doug was also a personal friend of James Regan. As many of you know, Regan was a revered Army Ranger killed in action while serving in Operation Iraqi Freedom. You’ll get to hear about their adolescence together and exactly what type of a guy that Sgt. James Regan was. He is dearly missed over a decade later. We also get into the physical fitness end of things including Doug’s philosophy on PT and overall health. Also on this episode is Loadout Room writer Rex Nanorum. Rex gives us a recap of SHOT Show 2019, what was new, and some of the badass gear now on his wish list. He also recaps Crate Club‘s exclusive Oasis for Villains party that took place there. We get some laughs as well hearing the hilarious story behind why Rex doesn’t use his real name when writing. Crank it up and enjoy! Learn more about your ad-choices at https://news.iheart.com/podcast-advertisers

And we're BACK!!!! Pat and I are back with Part 3 in our MASS 2 series. You can check out Part 1 - here and Part 2 - here.On this episode Pat and I discuss: Pat continues to tell us about his China trip - "Don't you wanna get on the Plane" - Too Funny Pat talks about " The reckoning seminar" he did with Bill Hartman and Doug Kechijian at Mike Ranfones facility We briefly talk about the importance of having contingency plans Pat discusses the connection between Jacksonian disillusion, polyvagul theory, and increasing Rate Pressure Product Pat speaks about the importance of the environment in optimizing size and strength gains Pat and I discuss how time is a very powerful constraint that can be manipulated within the training process Pat and I discuss the need to increase specific training volume as ones career progresses   This was an outstanding episode and I hope you all enjoy it as much as we did! Stay Strong, RB   Show Notes:Pat's Website MASS 2 Pat's Facebook The Reckoning   ISI Symposium  Click here for the full details of the 2018 ISI Symposium. Use the code ISI50 to get a €50 discount code when you sign up for the event.    Show Sponsors: Ultimate Performance Online MentorshipTo get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com ALTIS ALTIS 360ALTIS Foundation Course   Ultimate Athlete Concepts Ultimate Athlete Concepts is a multi faceted company, providing the most sophisticated scientific material in sport science. UAC is the worlds leading resource for translated sport preparation educational material.    National Sports Performance Association Certified Program Design Specialist Certified Speed and Agility CoachCerfitied Weightlifting Performance Coach Certified Sports Nutrition Coach   Athletes AccelerationComplete Warm UpComplete Speed Training Complete Speed GamesComplete Jumps TrainingComplete Olympic LiftingComplete Guide to Training the Female Athlete Complete Core Complete Sports Conditioning Complete Sports Nutrition Complete Program Design Sports Camp Empire   Patreon Help support the podcast by becoming a Patreon to the show here - Patreon 

Trevor Rappa and Greg Spatz are doctors of physical therapy and physical preparation coaches who treat and train along the continuum of rehabilitation to performance as co-founders and co-owners of Resilient Performance Physical Therapy with their third partner Doug Kechijian. Resilient functions out of gyms in Manhattan, New York and will be expanding to Chatham, […] The post Trevor Rappa and Greg Spatz on Streamlining Rehab and Performance appeared first on Robertson Training Systems.

E181 is a great short for anyone looking to improve shoulder health. Coach Joe discusses a simple adjustment and some programming options for the kettlebell arm bar. Linked below is Coach Joe working through the Arm Bar and another clip from past guest Doug Kechijian who rekindled Coach Joe interest in this movement. The major adjustment and tip in this episode is when the bell is up and you are on your side to relax your neck and take your eyes off the bell. Doing so forces your shoulders to do the heavy lifting and stability work. Regarding programming keep it simple! As a prep peice load and reps should be light. Why would you want to fatigue the rotator cuff muscle you will need for stability sake in working sets? The short answer is you wouldn’t. Its Coach Joe’s opinion that heavy arm bars are best utilized as a post barbell session auxiliary piece or as a stand alone shoulder strength, prehab or rehab piece. Gang this moves gives you a lot of bang for your buck but remember, Coach Joe is a Jock, not a DOC so consult a PT near you who trains. If you PT doesn’t know what a barbell is he or she will probably just tell you to not use one! Coach Joe’s Arm Bar https://www.youtube.com/watch?v=NyXxIbWaPCg Resilient Performance PT’s Arm Bar (thats Brandon!) https://www.youtube.com/watch?v=ieJE7FJ1SaM Here is Doug’s past Episode! http://docandjock.com/e116-doug-kechijian/

In Episode 8, Dr. Bubbs interviews former Air Force "Officer of the Year", pararescueman and expert physical therapist Dr. Doug Kechijian around mental performance in high pressure environments. Doug's phenomenal background provides key insights that can be applied to so many aspects of performance, such as: the importance of mastering fundamental skills, minimizing complexity, the value of systematic progressions (no matter what your domain), the value of a single leader versus "consensus" depending on the scenario, and understanding your "worst case" scenario. Doug also answers the question "does mental toughness actually exist?" There's a lot of fantastic information and helpful metaphors in this episode that apply to all walks of life, so make sure to listen a couple of times and check out my show notes at drbubbs.com to uncover all the gems!

On Episode 116 of the Doc and Jock Podcast we site down with Doug Kechijian to talk postural restoration, good positions and pararescue. Doug is a Physical Therapist at his own practice Resilient Performance in NYC as well as a Pararescueman in US Air Force.

On Episode 116 of the Doc and Jock Podcast we site down with Doug Kechijian to talk postural restoration, good positions and drown proofing. Doug is a Physical Therapist at his own practice Resilient Performance in NYC as well as a Pararescueman in US Air Force.

Episode 258 of The Paleo Solution Podcast with Robb Wolf. Featuring guest: Doug Kechijian, Doctor of Physical Therapy and US Air Force Pararescueman (PJ) Twitter: https://twitter.com/greenfeetPThttp://www.peakperformancenyc.com/http://www.posturalrestoration.com/Physiology/resource links in regards to topics discussed on the show:http://www.castlehillosteo.com.au/resources/breathing-therapy.pdf http://www.bodyworkmovementtherapies.com/article/S1360-8592(14)00009-6/pdf https://www.youtube.com/watch?v=U5nH3l64kcg http://www.josr-online.com/content/pdf/1749-799x-6-4.pdf http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3035772/ http://www.researchgate.net/publication/7042379_Analysis_of_preexistent_vertebral_rotation_in_the_normal_spine/links/00b7d527f7c056c13c000000.pdf