Podcasts about front squat

"Wet Toilet Seat"For Max Reps[0:00-3:00]-20 Front Squat 185/125lb-Max BBJO 24/20"[5:00-8:00]-20 BBJO 24/20"-Max Front Squat 185/125lb» View the Video Version: https://youtu.be/gINtzjNSHAs» Hire a Coach: https://zoarfitness.com/coach/» Shop Programs: https://www.zoarfitness.com/product-category/downloads/» Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/Support the show

Today we had the Standard, a bunch of burpees and a one rep max Front Squat.  The day was filled with anger, tears and joy as with cuts today ended for a large number of athletes.

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show. Mind Pump Fit Tip: When it comes to fitness, there are three categories that you should aim for. Balance is best. (2:51) Adams shares and opens up on the scariest week of his life. (13:52) Shout out to John Delony! (51:37) #ListenerLive question #1 - How can you speed up the time to complete the "adaptation cycle?” (52:33) #ListenerLive question #2 - I try to stop my reps when my form breaks down, but sometimes I feel like I have heaps left in the tank. Should I white-knuckle another rep or add another set? (1:08:53) #ListenerLive question #3 - Any advice on how to get good at front squats to add to my skill base? (1:17:39) #ListenerLive question #4 - Would you discourage a woman from prepping for a bikini competition and if so, what would you encourage them to do instead? (1:24:48) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Exclusively for Mind Pump Listeners, register for your chance to win a full NCI scholarship! ** The winner will be drawn on Sunday, June 23rd - so go register ASAP! ** Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump Listen to the Dr. John Delony Show wherever you get your podcasts or click the link here June Promotion: MAPS 15 Minutes | Bikini Bundle | Shredded Summer Bundle 50% off! ** Code JUNE50 at checkout ** Mind Pump #1942: Lose Fat, Perform Better & Live Forever With Jason Phillips 3 Day Mind Pump Personal Trainer Webinar Mind Pump #2112: Is 15 Minutes Enough Time For An Effective Workout? MAPS Prime Pro Webinar BEST Front Squat Regression & Mobility Tips (START HERE) Front Squats- How to Place & Hold the Bar – YouTube How Do I Choose The Right Weight? (LIFT RESPONSIBLY) – YouTube Mind Pump #2180: Is Powerlifting Beneficial For Women? Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jason Phillips (@realjasonphillips) Instagram Adeel Khan, MD (@dr.akhan) Instagram   Dr. Gabrielle Lyon (@drgabriellelyon) Instagram Bishop Robert Barron (@bishopbarron) Instagram Arthur Brooks (@arthurcbrooks) Instagram Dr. John Delony (@johndelony) Instagram  

Join us as we explore the fascinating intersection of fitness and hobbies. We uncover the myriad ways in which physical activity enhances and intertwines with our favourite pastimes. From the adrenaline rush of outdoor adventures to the meditative flow of creative pursuits, we show you how staying active can enrich every aspect of your hobby journey. This conversation sure took a few detours and caught the hosts by surprise. Pour yourself a bourbon and enjoy this one!Bourbon: Woodford Reserve Double OakedWorkout:Snatch 3x1 @ 70%CNJ 3x1 @ 70%Front Squat 3x3 @ 80% of max CNJRecorded on April 18, 2024.

Dans l'épisode de cette semaine, je décortique une nouvelle étude de 2024 qui va nous dire quel est le meilleur choix pour gagner en force et/ou en prise de masse entre le squat et le front squat ! Si tu veux avoir un coach chez HL Performance clique ici :⁠https://www.hlperformance.ca/transformation-physique Références : Enes, Alysson et al. The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females. (2024) Robinson ZP, et al. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. (2023)

The squat is the most important lift in the toolbox for anyone looking to build stronger and bigger legs. If you squat with a barbell, you basically have two options: putting the barbell on your upper back, or putting it on your front deltoids, i.e. in front of your throat. So how does the front squat and back squat differ in terms of muscle growth and strength gain? In episode 4 of The Strength Log, we break down a brand new study comparing these two versions of the squat, to give you our recommendations on which you should choose.  *** Want to learn more about the study? Read our article about it here. *** Do you like what you hear so far? Please leave a five star review in your podcast player. You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download free workout tracker app StrengthLog. It's completely ad-free and the most generous workout tracker app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you are a strength and conditioning coach or a personal trainer, also check out StrengthLog Coach, our online software for online coaching.

Dersimiz Fitness'ın bu bölümünde her kas grubunu geliştirmek için uygulayabileceğin en etkili hareketler konuşuldu. Sende spor salonunda vakit kaybetmeden az sürede çok iş başarmak istiyorsan bu bölümü kaçırma. (00:00:21) Hareketler kime göre, neye göre etkili? Hareketleri sevmediğin için mi yapmıyorsun yoksa iyi olmadığın için mi?  (00:05:59) Hareketler arasındaki hiyerarşi (00:11:06) Hareketin kadını erkeği olur mu? Sorunun gerçekten yağlı olmak mı? (00:14:00) Egzersiz seçimini neye göre yapman gerekiyor? Hareketleri yaparken dikkat etmen gereken en önemli konu ne? (00:21:49) Neden serbest ağırlık? https://youtu.be/vZfNwkvrAzw  - (00:25:14) GÖĞÜS https://youtu.be/_MDaqQOeBOk  Bahsi Geçen Egzersizler: Bench Press, Dumbbell Chest Press, Incline Chest Press, Dumbbell Chest Fly, Floor Press Dumbbell Chest Fly Nasıl Yapılır? (Detaylı Teknik Açıklama) https://youtu.be/KjmNK0zb28M - (00:30:17) SIRT  https://youtu.be/f5CFQi8GTOM  Bahsi Geçen Egzersizler: Deadlift, Row, Pull-up, T-Bar Row, Pullover Deadlift Nasıl Yapılır?: https://youtu.be/idlcJXvoS8Y https://youtu.be/05HrjBEtRy4  Asılmak Neden Bu Kadar Önemli? | 7'den 70'e Herkesin Uygulayabileceği Asılma Antrenmanları https://youtu.be/gPZGBFkmSgU  - (00:40:51) BACAK (kalça, ön bacak, arka bacak, calf) Bahsi Geçen Egzersizler: Squat, Hip Thrust, Romanian Deadlift, Physio Ball/TRX Hamstring Curl, Rear Lunge, Step-up, Front Squat, Sumo Deadlift, Bulgarian Split Squat, Heel Elevated Squat, Nordic Curl, Seated and Standing Calf Raise Squat Nasıl Yapılır?: https://youtu.be/JFqwynDbuco  https://youtu.be/qMAi334GnrI  - (00:48:31) OMUZ (ön + yan + arka omuz, trapez) https://youtu.be/Hj8S68r2_xE?feature=shared  Bahsi Geçen Egzersizler: Barbell Overhead Press, Z Press, Dumbbell Lateral Raise, Dumbbell Rear Delt Fly, Plate Around The World, Shrug, High Pull, Upright Row, Upsidedown Kettlebell Press DB Rear Delt Fly Nasıl Yapılır?: https://youtu.be/eSRS61gJbBg?feature=shared  - (00:54:20) KOL (biceps, triceps) https://youtu.be/JT1n2AJSUeI?feature=shared  Bahsi Geçen Egzersizler: Chin-up, Barbell Curl, Incline Curl, Preacher Curl, Hammer Curl, Skull Crusher, Close Grip Bench Press, Dips - (00:58:17) KARIN (+obliques) https://youtu.be/zo5UB_I7_f8?feature=shared https://youtu.be/CzOv4eY_toQ?feature=shared Bahsi Geçen Egzersizler: Hanging Leg Raise, Lying Leg Raise, Decline Sit-up, Reverse Crunch, Cable Crunch, V Sit-up, L Sit-up, Side Plank, Active Plank - Sosyal Medya: https://linktr.ee/dersimizfitness  Email: bilgi@dersimizfitness.com Hepinize güzel yorumlarınız için teşekkürler!  --- Send in a voice message: https://podcasters.spotify.com/pod/show/dersimiz-fitness/message

Full team Q&A - what a treat!!!Front squat v back squatMaking good choices when hungrySharon fruit, Puck yes or no &more! ESGfitness.co.uk

This week I have a solo episode for you.Hear me reminisce over the All Black's success in the World Cup Quarterfinals, and chat about what Johnny Sexton's son said to him after the Irish defeat.I then give a bit of an update on my training towards the "161" hybrid goal of a 161kg Front Squat and a sub-six 1.61km run (aka a mile).Finally, I discuss some brief tips around how you can utilise your environment, specifically the 'things' and 'people' in your environment, to help set you up for success in your health and fitness goals.Enjoy the episode!_____________________You can find more from Hayden at the following:Instagram - @hjp_strongerdadsCoaching - www.hjpmethod.co.nz/coaching/Research - https://www.researchgate.net/profile/Hayden-PritchardWebsite - www.hjpmethod.co.nz_____________________How can you support my work?You can 'Buy Me a Coffee' by clicking herePurchase a MASS Research Review subscription using this affiliate linkPurchase Eric Helms' Muscle & Strength Pyramid books using this affiliate link

We chat with Matt after an amazing Quarterfinals, getting those small wins we have been talking about all season. We talk about built in excuses during the Open and how Matt has moved past all that with a much cleaner and better quarter final.  We talk the importance of his wife and coach keeping his head in the game and his approach to a long weekend of workouts, we finish up with some cooking techniques and hoping for some Ribeye in Pasadena now.

Click on the link below to get to the video of this week's podcast. The video will appear on YouTube as Buzzsprout does not support video podcasting only audio files. The audio file here has our normal introduction and tag, but it is the same audio as on the video. Matt & Katie continue their talk on the squat covering the front squat and overhead squat do's and don'ts.https://youtu.be/JKjwMRtY4m8

Puoi fare ipertrofia per le braccia facendo un esercizio completamente differente da ciò che ti aspetti? Che ne dire del Front Squat? Per rispondere a questa domanda, bisogna fare un passo indietro e capire come il nostro corpo risponde agli "stressor allenanti": prima di tutto le basi (esercizi multiarticolari eseguiti con forza e potenza), poi... poi... poi... poi... poi... che a volte può essere "mai", servono i dettagli super-specifici. -- Hack the Fitness Code è il podcast targato Oukside per entrare in profondità nei temi fitness e benessere e trovare la semplicità con cui vivere bene e stare in forma - senza limitazioni di diete, schemi e conteggi. Scopri tutto su ⁠Oukside.com⁠.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com  On this fine episode I am joined by my partner in rhyme Pat Flynn, where we take a look at a video that YouTuber and would-be boxing contender KSI posted on Twitter showcasing some rather...how shall we say...amateurish front squat form. To see it yourself, be sure to check out the video on YouTube. Otherwise sit back, relax, and listen in as we discuss the importance of hiring a coach who not only has your best interests in mind, but can actually teach you properly. 

Q&A w/ my wife Monica @monica_m_smith. Questions:1. What are some tips for better sleep2. What are good anti inflammatory foods?3. Best 5 mile times you've seen in the Army?4. What is a good shoulder/trap recovery protocol after a long ruck?5. What are the benefits of front squatting with a clean grip vs a crossover grip?  6.Which supplements are worth using?7. How to be more productive and have better time management?Whichever platform you're tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.Programs, blog, nutrition guide terminatortraining.comKickstart- beginner/garage gym friendlyHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteFollow me:IG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training Method

This week on the USA Weightlifting Podcast Cheryl and Chad are breaking down a modified version of the Front Squat – the Frankenstein Squat AKA the Zombie Squat, and how it can help you perfect your technique. Tune in to learn more about this squat variation and its benefits including when and why to use it and how to perform a Frankenstein Squat.

Is the high-bar squat more effective than the front squat for targeting your quads? Or does the front squat beat the high-bar back squat? What does research say about these variations of the squat and how they affect muscle activation? I've written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I've also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn't mean you should blindly swallow everything I say, though, because let's face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I'm always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can't get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here's what I'm doing: Every couple of weeks, I'm asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I'll be tackling the following . . . “The high-bar back squat is better for targeting the quads than the front squat.” --- Timestamps: 0:00 - Which of my books is right for you? Take my quiz and find out: www.muscleforlife.show/bookquiz 2:37 - What is the high bar back squat? 4:13 - What is the front squat? 5:27 - What are the benefits of front squat? 8:31 - What are the key takeaways? --- Mentioned on the Show: Find the Perfect Mike Matthews Book and Program for You in Just 60 Seconds: http://www.muscleforlife.show/bookquiz

Whether you're looking to master the front squat or it's completely new to you then listening in to todays podcast is a must! Kriss shares his key tips for getting the most out of this complexed exercise; from stance and breathing to mobility requirements and the importance of working on your 'front rack' elbow position. So why is this such a great exercise? How does it transfer across into your sport? and How you can start to bring it into your training? Tune in to hear more….. Keep up to date with my recent coaching insights - here  P.S. Whenever you're ready there are 3 ways you can work with us Strength For Endurance to overcome your pain and return to doing the things you at the level you want. Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we'll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we've taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here If you're currently unsure of what you need to do, how you need to do it or what the next step is for you then reach out and we can create an action plan that's right for you. SFE Training Room with Kriss Hendy What is the SFE Training Room? Maximise your training program and your results with the SFE Training Room - SFE's exclusive members-only podcast. With our Open Office, Live Sessions & Monthly Masterclasses now all in one place you'll never miss a thing. Stay up to date and on track with the gold that will take you all the way to your thriving, pain-free potential.

4 Preguntas que contestamos con el Staff de entrenadores de MX. Por que hay cachirules

Dr. Aaron Horschig is a sports physical therapist, Olympic weightlifting coach, strength and conditioning specialist! He is the author of the bestselling book The Squat Bible, which has been published in multiple languages. His latest book Rebuilding Milo is the culmination of Dr. Horschig's life's work in the weight room. It contains all the knowledge he has amassed over the past decade while helping some of the best athletes in the world. As the founder of SquatUniversity.com, Dr. Horschig shares his innovative approach to help millions of athletes and coaches across the world move better, decrease their aches and pains, and reach their true athletic potential. As a physical therapist, he works with elite-level Olympic weightlifters and powerlifters, athletes from the NFL and MLB, and international-level soccer players. He is also the host of the Squat University Podcast, where he creates even more amazing content!Find Dr. Horschig at-https://squatuniversity.com/IG- Squat_UniversitySpecial love to-Former guest Dr. Stuart McGill, author of Back Mechanic!Find Boundless Body at-myboundlessbody.comBook a session with us here! 

Doing hard stuff because, as Randy Strossen put it, "Stronger Minds, Stronger Bodies". Also, we French up  our squats and review a familiar program.

In this episode of the podcast, Matt & Lynsey discuss getting pulled over, front squat grips, movements we would like to see in the next training block, and more!  Please leave us a review if you enjoyed this! 3:00- Bracing Abs on RDL's  5:00 Matt's Front Squat Nightmare  15:00- Drews feats of strength  18:00- Matt's Man Cave  21:00- Lynsey's driving record  25:00- Snow Mobiling 30:00 - Next Training Block 35:00- Lessons learned from Metabolic Online Programmjng  38:00- DB Front Squat Grip Technique

0:00 Intro0:35 Using the Main Lift Progression for the Variation?10:00 Measure Limb Ratios for Better Exercise Selection?19:26 Will the Push Press Help with Strict Pressing?26:24 Should I Use a Front Squat Harness?29:37 How to Peak Rep Endurance Instead of Strength?

Matt and Hannah quickly review November and give us a little bit of a heads up for December! The week of 12/19 we are retesting/establishing our 2 Rep Heavies for Deadlift, Power Clean, Front Squat. We also discuss what we ALWAYS want to be able to do in the world of fitness and would love to hear your answers! --- Send in a voice message: https://anchor.fm/piufitness/message Support this podcast: https://anchor.fm/piufitness/support

- Adrian & Pat talk about the Air Squat, Front Squat, Overhead Squat & the Back Squat.- The benefits and key aspects of each overhead lift are explained.- High bar versus low bar back squat is discussed.- Box Squats & Pause Squats are also covered.

In this episode, the boys discuss the age-old debate between the front squat and the back squat, then delve deeper into topics such as exercise selection for the individual and for the goal.

The boys are back again with their unique brand of slightly obscure pop culture references and somewhat vulgar language use and this time they have focused that questionably marketable style on the LSU UK game. Plus a brand new AA stat corner and we answer the question as to whether or not James Franklin was faking it. -Part of the Guaranty Podcast Network

Matt gives an overview of what to expect during the month of September! We reestablish our 10 Rep Heavies in Front Squat, Strict Press and Deadlift. We will perform 4 benchmark workouts; Cindy, Icarus, Trident and Purple Cobra. We are really excited that we get to continue to work on our Power Snatches! This past month has been a lot of fun to coach you through the different positions of a snatch. The improvements have been AMAZING! --- Send in a voice message: https://anchor.fm/piufitness/message Support this podcast: https://anchor.fm/piufitness/support

Show Notes:   In today's episode, we talk about:  What are the pre-requisites you must comply with before moving on with the barbell front squat.  How is this more advanced movement beneficial for your body and lifestyle.  What are the different modifications that you can do based on your fitness level and bodily needs.  What are the most common mistakes that people commit when doing this squat version.  How to properly execute this squat, along with the right grip, posture, and stance.  Why you must be particular about correct form to avoid injury and assure complete peak performance.  How to make this challenging workout a lot more fun so you can motivate yourself to get your squats in.  Life is more fun when you subscribe to our channel! ⬇️ https://www.youtube.com/channel/UCbb1ZR72EzU1uSr1rgSBR-g (https://www.youtube.com/channel/UCbb1ZR72EzU1uSr1rgSBR-g) The views and opinions expressed on the “Espresso with Erin & Sarit” podcast are solely those of the authors and guests. They should not be attributed to any other individual or entity. This is an independent production of Erin & Sarit. Podcast production is the original work of the authors. All rights of ownership and reproduction are retained—copyright 2021.

I denne uges podcast har vi en squat special! Morten besvarer spørgsmål, der er fokuseret 100% på øvelsen "Squat" og kommer blandt andet omkring både Goblet Squat og Front Squat. Hvilken er Squat-variant er bedst? Det kommer helt an på...

Pat and Dr. Jim take listenere quetsions on everything from improving pull up capacity, what to do instead of front squats (for people who hate front squats) and recommendations for extra-curricular recovery routines. For 101 FREE #Kettlebell workouts visit http://www.101kettlebellworkouts.com The Pat Flynn Show If you enjoyed this episode, it would mean the world to me if you could subscribe to, and leave a review for, The Pat Flynn show on iTunes HERE or Stitcher HERE. Reading your reviews and hearing your feedback is what keeps me fired up to make The Pat Flynn Show happen. Thank you!

Pat takes follower questions from Instagram, including: What is Pat's favorite guitar riff? What does Pat recommend for a 2x/week strength/muscle front squat routine? Pat's thoughts on "Healthy at Any Size." Starting books for getting into philosophy The Pat Flynn Show If you enjoyed this episode, it would mean the world to me if you could subscribe to, and leave a review for, The Pat Flynn show on iTunes HERE or Stitcher HERE. Reading your reviews and hearing your feedback is what keeps me fired up to make The Pat Flynn Show happen. Thank you!

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions about how to get better at stabilizing the barbell for a front squat, the most common programming mistakes, good habits they are aiming to create in 2021, and fitness trend predictions for 2021. Sleep deprivation is real in the Di Stefano household. (5:39) Snowboarding adventures in Tahoe. (16:22) The guys are getting the feels again from the new season of Cobra Kai. (24:12) The board game rivalry between Justin and his wife. (26:35) What are the guy's goals training and diet-wise, heading into the new year? (28:42) The controversy surrounding the latest Cosmo cover promoting “health at any size.” (35:58) #Quah question #1 – What are some suggestions on how to get better at stabilizing the barbell for a front squat? (44:58) #Quah question #2 – What are the most common programming mistakes you guys come across that make you shake your head time and time again? (48:53) #Quah question #3 – What are some good habits you guys are aiming to create in 2021? (53:39) #Quah question #4 – What are your fitness trend predictions for 2021? (1:02:04) Related Links/Products Mentioned December Special (Extended 1 week!): 3 MAPS Bundles for your level of fitness! CoComelon | Netflix Cobra Kai | Netflix Official Site Connect 4 Shots Game Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Whole eggs better for muscle building and repair than egg whites -- ScienceDaily Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Code “Mindpump15” at checkout for 15% discount** Cosmopolitan Cover Promotes Plus Size Women as ‘Healthy' BEST Front Squat Regression & Mobility Tips (START HERE) Adam Schafer's DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump The Most Overlooked Muscle Building Principle – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources

Mopen Recap and Front Squat maxes check it out!

In today's episode of Whiteboard Weekly, hosts Karl and Jason discuss the cue of "go underwater" as it pertains to the Front Squat and really any heavy lifts. In addition we discuss the following coaches and concepts: @lapizarradelcoach “tight” Mark Rippetoe Kelly Starrett Belts Passing Out Practicing Breathing and Bailing Golden Gate Bridge “this is gonna be hard” If you're loving our show, please consider leaving us a review! --- Support this podcast: https://anchor.fm/whiteboardweekly/support

We talk with Mike and Sage Bergener about how they came up with the Bergener warm up, what it was like for Mike to play football at Notre Dame under legendary Coach Ara Parsegean, How Mike worked with his own kids, who are now a part of his coaching tree, we talk to Sage about what it was like growing up with Coach B and how she blazed her own trail beginning at CrossFit Invictus. We finish with talk about faith and what kind of legacy will Coach B leave.

No episódio de hoje o artigo narrado é: " Load-dependent mechanical demands of the lower extremity during the back and front squat" DOI: 10.1080/02640414.2020.1766738 O artigo será disponibilizado gratuitamente no meu grupo do telegram. Para entrar no grupo, só clicar no link: https://t.me/isabellacferreira --- Support this podcast: https://anchor.fm/isabella-christinaf/support

Joining me at the grill today is the Olympic weightlifter Jack Oliver. Jack's experience extends over the past 15 years, including IWF World Championships, Commonwealth Championships, and the biggest of them all, the London 2015 Olympics. Jack has had to deal with more than his fair share of injuries throughout his career, a career that started back aged 14. Join us as we discuss the current state of weightlifting and is it tarnished with the drug scandals we regularly hear?Download to check it outGot any powerlifting & strength training questions? I'd love to hear from you:Instagram: @donutbarbellEmail: info@donutbarbell.com

Weekly workout: BB complex: All in one set, Bent over row, RDL, Cleans, Front Squat, Overhead Press, Back Squat. 6-8 reps of each movement. 3 rounds. Food for thought: You don't rise to the occasion you fall to your highest level of preparation. Suggested Reading: Zen Mind, Beginners Mind by Shunryu Suzuki. Can't Hurt Me by David Goggins. Tips for eating for best performance. Article referenced: https://www.forbes.com/sites/startswithabang/2017/11/22/scientific-proof-is-a-myth/#1ff5030e2fb1

In today’s episode the crew discusses:   Musculature recruitment differences in the front squat and back squat Why the front squat helps overcome mobility limitations Why the front squat creates a deeper range of motion Why the back squat is better for testing but not training Why there is more core development in the front squat Why the front squat is safer to coach in group class settings Why the front squat is superior in training but the back squat is. superior in testing And more…   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram   ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa ———————————————— Please Support Our Sponsors   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.magbreakthrough.com/shrugged - use coupon code SHRUGGED10 to save up to 40%   http://onelink.to/fittogether - Brand New Fitness Social Media App Fittogether   Purchase our favorite Supplements here and use code “Shrugged” to save 20% on your order: https://bit.ly/2K2Qlq4    Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”

In Episode 3, I discuss LBM and Performance, Front Squat and Performance, Push Press and the Jerk, Testing Frequency. Link to Correlations of Anthropometric and Body Composition Variables with the Performance of Young Elite Weightlifters Link to Relationships between barbell squat strength and weightlifting performance Instagram @zach.powell

Feet position - Back Squat, Front Squat, Con. Deadlift, RDL, OH Press, Push Press

In this episode, I talk about the recent PR I hit with the snatch double and with the clean + front squat + jerk complex. Social Medias: Bitchute: https://www.bitchute.com/channel/jimwinkelman/ YouTube: www.youtube.com/jimwinkelman Podcast: https://anchor.fm/s/dbbf78 Instagram: https://www.instagram.com/jimthethe/ Minds.com: https://www.minds.com/JimADoug/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/theteacherweightlifter/support

Welcome back to the third installment of our five part miniseries:5 Barbell Mobility Drills To Boost Your Olympic Lifting Potential. This week we’re exploring the full grip, or strapped, front squat. Today’s topics include front rack mobility, how to test it, and of course how to improve your mobility as well as range of motion. For visuals and further explanation check out the links from Chad’s Instagram and YouTube channels in the link section below!1. Behind The Neck Press & Stretch2. Narrow Grip Overhead Squat3. Full Grip (or Strapped) Front Squats4. Snatch Grip Squat Press5. Front Rack Squat PressTopics:11:26 - Common mobility issues/ restrictions 21:52 - Self test23:10 - Core work34:10 - Internal vs. External rotation 39:00 - Testing t-spine and lat mobilityLinks:For an Addressing Protocol and Visuals for this specific drill, see this Instagram post (https://www.instagram.com/p/B3NWYNRlEZ7/?igshid=7h8hmz3smt0l) or this YouTube video (https://www.youtube.com/watch?v=DGg2Kplqshk)www.RomWOD.com

If you thought the Bench Press was the only exercise designed by the Devil, you are wrong! In fact Satan first came up with the back squat! True story! To hear how the back squat caused countless back injuries, wars and genocide you need to listen to this episode. Or just front squat and pretend you never saw or ever heard of a back squat. If anyone asks, just tell them you are Vegan and they will stop talking to you immediately. Why am I so passionate about this subject? Because I care about you and your athletes. And….I am educated. So chalk up your mitts, kick a pooping poodle and get ready for some squatting fun. Wanna see the Coach in Toronto Canada? Come out to the RCCSSC Conference Nov 9/10. Get your tickets here: http://www.rccssc.ca/index.php/news-events/conferences I want to give a special thanks to all the sponsors for their continued support of the show. K-Motion @kmotion3d http://k-motion.com has blown the doors off the baseball world with their Baseball Certification. Perform Better @performbetter http://performbetter.com use code “GLASS19” at checkout to buy your Mace, Kettlebells and bands. MyTPI http://www.mytpi.com/certification/seminar-calendar for upcoming dates and event and Travis Mathew https://www.travismathew.com/ Without them I wouldn’t be able to afford the time and produce the podcast to the level we do each and every week.

Welcome to another episode of Gamer Flex Podcast! In today's segment, the topics will range from Bots in Fortnite, The Last of Us Part Two, Borderlands 3, more 2K20 shenanigans and this week workouts updates. Enjoy the podcast and don't forget to rate the podcast! Work hard and play even harder! Have a great day! The Bear Complex Workout For 15 minutes, every minute: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press My Social Media: https://linktr.ee/AceofAllTrades GamingIluminaughty Affiliated Podcast: Triple Threat: https://anchor.fm/triplethreatsportspodcast Unfiltered Facts: https://anchor.fm/unfilteredpodcast Enlightened Sounds: https://anchor.fm/enlightenedsounds Otaku Summit: https://anchor.fm/otaku-summit Money Talks: https://anchor.fm/moneytalkspodcast/ Hokage Thots: https://anchor.fm/TheBlackHokage --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Minute Marker 00:50 ////////////////////////////// Team Conditioning Metcon (No Measure) Teams of 3-4 2 Rounds 5:00 at Each Station 1) 50m Sled Pushes, 180/135-lb. 2) Clean and Jerks, 135/95-lb. 3) Tire Flip (or sub deadlifts) 4) Echo Bike Calories ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 03:25 ////////////////////////////// Weightlifting Metcon (Weight) 15:00 to establish a heavy complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Rx+ 135/95 Rx 115/85 ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 06:30 ////////////////////////////// Conditioning Metcon (Time) For Time: 500 – 400 – 300 – 200 – 100 Meter Row 50 – 40 – 30 – 20 – 10 AbMat Sit-ups 100′ burpee Broad Jump after each round ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 09:11 ////////////////////////////// Team Conditioning Always Remembered (Time) honor the fallen Teams of 2: Buy-In: 2001 Meter Row (year) 4 rounds: (4 planes) 9 Bar Muscle-ups, each (month) 11 Bear Complexes, 135/95-lb. (day) Cash-Out: 2977 Meter Row (lives lost) Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 13:02 ////////////////////////////// Weightlifting Strict Press (10-10-8-8-6-6) Rest 1:00 b/w sets ////////////////////////////// Conditioning Metcon (Time) For Time 50 DB Lunges 35 DB Strict Press 20 Box Jumps 35 DB Strict Press 50 DB Lunges Rx: 50/35-lb. ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 18:55 ////////////////////////////// Conditioning Metcon (Weight) 5 Rounds: Every 7:00 400m Run 400m Row 15 Pull-ups 3 Snatches Scoring heaviest weight lifted. We want to start heavy today, so take time in the prep to get heavy. ---------------------------------------------------------------------------------------------------------------------------------------- Minute Marker 22:06 Open Gym Metcon (No Measure) Open Gym Metcon (No Measure) Make up a workout you missed! Use some stuff you don't normally use like sleds, tire flips, etc... Play Wodify roulette and land on a random workout!

-----------------------------Minute Marker: 1:00 ////////////////////////////// Weightlifting Bench Press (10-8-6-4-2-1-1-1, AHAP) New set every :90 *10/7 Strict Pull-ups after each set *Scale reps and movements to something you can do the entire time ////////////////////////////// Metcon Metcon (AMRAP - Reps) 4 Rounds for Max Reps ME Unbroken Dumbbell Push Press, 50/35-lb. pair 400m run Score is total dumbbell push presses you complete in each round. -----------------------------Minute Marker: 4:15 ////////////////////////////// Weightlifting Back Squat (5-5-4-4-3-2-1-1, AHAP) New set every :90 Complete 10 russian twists immediately after each set (before you add weight) (L+R=1) Use the heaviest dumbbell you can ////////////////////////////// Metcon Metcon (Time) 3 Rounds 25/18 Calorie Row 50 A-Squats 25 Burpee over Erg -----------------------------Minute Marker:7:15 ////////////////////////////// Weightlifting Power Snatch (3-3-3-3-3-3, AHAP/Unbroken/Climbing) *New set every 2:30 *Before each power snatch set, complete a: 250m Row/Ski 500m Bike Erg 15/12 Calorie Echo Bike *Should be near maximal effort (around 80-90%) ////////////////////////////// Conditioning Metcon (Time) For Time 21-15-9 Strict Ring Dips American Swings, 53/35-lb. Strict Handstand Push-ups *12 minute time cap -----------------------------Minute Marker: 14:25 ////////////////////////////// Metcon (Weight) Complete as many rounds as possible in 35 minutes of: 10 Deadlifts, AHAP climbing & unbroken Pulling Option 10 Toes to bar *Rest :90 between rounds Pulling options: 15 Kipping pull-ups 10 hard ring rows or strict banded pull-ups 10 strict pull-ups/chin-ups 3 bar or ring muscle-ups On the deadlift, keep the weight the same for two rounds before adding weight. Score weight lifted and comment rounds completed. Do not exceed 10 rounds -----------------------------Minute Marker: 17:45 ////////////////////////////// Aerobic Capacity Metcon (Time) Teams of  2 2 Mile Echo Bike (Switch every .25 miles) 2 Mile run (Switch every 400m) 200 Double Unders (Each) 2 Mile run (Switch every 400m) 2 Mile Echo Bike (Switch every .25 miles) In preparation for WOD for Leah, please help us keep the gym clean today. If we run out of bikes, use the bike ergs and ski ergs - try to not use the rowers -----------------------------Minute Marker: 21:20 Wod For Leah ////////////////////////////// Benchmark WOD For Leah (AMRAP - Reps) 3 Rounds for total reps 1. Calorie Row 2. Front Squat, 75/55-lb. 3. Burpees 4. Shoulder to Overhead, 75/55-lb. 5. Wallball, 20/14-lb. & 10/9-ft. Target 6. Rest 1 minute In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep, except on the rower where each calorie is one point -----------------------------Minute Marker: 22:55 Open Gym ////////////////////////////// Open Gym Metcon (No Measure) Open Gym Metcon (No Measure) Make up a workout you missed! Use some stuff you don't normally use like sleds, tire flips, etc... Play Wodify roulette and land on a random workout!

Coming up on October 26th I’ve committed to doing a Spartan ULTRA Race. It’s a 30 mile ace with 60 obstacles. Making this commitment was scary AF, but I’m ready for the challenge this is going to bring me. I’ll be changing up my training to prep for the race, but I won’t be doing it as most guys would. I won’t be doing hours of cardio or tons of long runs. Instead, I’ll be keeping my focus dialed in on STRENGTH and POWER with a solid addition of aerobic-based capacity work. To make things interesting, the week before the race, I’ll be having the Forged FATHER SUMMIT at my gym which will be a two-day event for the dads inside my VIP coaching group. We’ll be spending two full days together masterminding on all things kicking ass in life… On Saturday we’ll be doing a 4-event throwdown to test our fitness via raw strength, power, endurance, and mental toughness. My goal for the raw strength portion is the following… 550 Deadlift 275 Push Press 445 Back Squat (we’ll be testing the Front Squat, but I’ve made it a goal to hit 445 Back Squat) So, this means I not only need to be ready for this 30 mile race, but I’ve gotta be STRONG as well. I’ve already started to ramp things up, but I officially start “Forged SPARTAN” on Monday, Aug 18th. This is going to be TOUGH, but I’m excited as hell. But WHY?? The answer to that lies within the PRESSURE and LEVERAGE that will be created by setting the bar HIGH for myself. If your goals don't scare the hell outta you, you'll never be forced to grow and expand beyond the norm. I HATE the norm and I REFUSE to BE AVERAGE. Time to get after it and see what I'm capable of... === Forged FATHER Resources === Join Travis’ High Level Private Coaching Group, “The Forged FATHER Project” - For DRIVEN DAD’s ONLY... APPLY HERE --> bit.ly/drivendadsapp = In need of Fast And Effective Workouts? Gain access to Travis’ weekly programming, “Forged STRONG” to receive exclusive workouts, bonus programs, nutrition systems, the private coaching community, “Forged STRONG”, and more by visiting the link below... --> bit.ly/aestheticsavage = Have QUESTIONS? Ask Travis your QUESTIONS HERE and he'll answer it for you on the podcast --> bit.ly/fffmquestions = To Apply For Coaching With Travis, visit – http://bit.ly/ff20week == Other Resources and Links == The Blog – www.ForgedSTRONG.fit Facebook - www.facebook.com/theforgedwarrior Instagram - www.instagram.com/forgedwarrior YouTube - www.youtube.com/user/trainaggressive Email – theforgedathlete@gmail.com

In this episode of The Poecast, Adam answers a question about whether or not you should back squat or front squat. Please subscribe, rate, and review the show! Do you have any questions for The Poecast? Give Adam a follow on instagram (adam_poehlmannfit). Every Sunday Adam will post a question box on his instagram story. That is your green light to ask any questions you may have regarding health, fitness, nutrition, life, etc. heck, ask whatever you'd like! You can find Adam and Poehlmann Fitness on instagram (adam_poehlmannfit), Facebook (facebook.com/poehlmannfitness), or the web (www.poehlmannfitness.com). Do you want to boost your metabolism, increase your strength and muscle, AND lose body fat? Check out Premier Coaching at Poehlmann Fitness (www.poehlmannfitness.com/premier-coaching). With 24/7 access to Adam as your personal coach, along with custom-tailored training programs and nutrition protocols, you'll be able to reach your goals and maintain your results like never before.

In business, the best storyteller wins.One of the first things every entrepreneur does in the Incubator is to map their clients' journey. That foundation helps us plan for better intake and retention. The client is the hero of their story; their coaches are the guides. The Level Method is based in science and math, but it's powerful because it tells a story. As your client moves from Yellow to Red in the Front Squat, they know they've achieved something. Take the best elements of gaming, badging, and martial arts grading, and you have The Level Method.At Two-Brain, we advocate services and products that can measurably improve your gym. We're not interested in dumping more ideas on you; we want to share things that WORK.The immediate benefit that most gym owners see from adding Level Method is an increase in 1:1 training revenue. But long-term, we're tracking LEG and adherence too, because we know that a sticky story draws people back to the campfire.We've been sharing Nate's story since the start, and we're big believers. In 2016 Nathan developed what has become known as the Level Method. This is a completely unique, data-driven system that offers clients unparalleled insight into their fitness and progression. After implementing this tool at his own gym, Nathan has shared this powerful tool with many other gyms now providing unimaginably results for their members. Join us as we discuss the Level Method and Nathan’s experience in the CrossFit industry! Don’t Forget about the 2019 Two Brain Summit, June 8-9 in Chicago! This year we have some amazing topics and guests for both yourself and your coaches. Click hereto register and sign up now! Contact Nathan:https://www.levelmethod.com/https://www.levelmethodgym.com/https://www.instagram.com/nathanholiday/?hl=enhttps://www.linkedin.com/in/nathan-holiday-7b874266/ Links:Getting Things Done – https://www.amazon.com/Getting-Things-Done-Stress-Free-Productivity/dp/0142000280Pomodoro Technique – https://francescocirillo.com/pages/pomodoro-technique Timeline:1:35 – Introduction to Nathan Holiday4:46 – Developing a unique tool for clients and CrossFit owners, the Level Method8:51 – How does the CrossFit Level Method work?11:25 – The importance of highlighting a moment for a client’s experience16:09 – The structure of the Level Method, Where does a beginner rank?18:16 – The process of leveling up in the Level Method, Performing an Assessment22:11 – Building a roadmap for your clients to reach their goal and stay engaged28:15 – The difference between Objective and Relevance Testing29:36 – The Level Method Phone App30:57 – What are the next steps for the Level Method going forward34:08 – Programming that goes along with the Level Method37:54 – Testing the Level Method at the Level Method Gym41:56 – Staying focused and putting a timer to your work46:05 – How to contact Nathan

What's up, Achievers?! In the first question, we dive into how to get into a better front rack position for front squats. Check out this youtube video for a visual of the exercises we discussed here (2:15). We then talked about how to increase squat strength by adding additional squat days or by adding assistance work (7:46). Finally, we discuss some lower-back friendly strength training exercises as well as a mobility/stability strategy to help with lower back pain. Here's another youtube video to help with visuals as well (11:38). We hope you enjoyed this episode! If you did, we'd love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you'd like us to answer. Until next time, Peace, Love, and Muscles! Jason and Lauren

What's up, Achievers?! In the first question, we dive into how to get into a better front rack position for front squats. Check out this youtube video for a visual of the exercises we discussed [here](https://www.youtube.com/watch?v=3olJCZoaV4k) (2:15). We then talked about how to increase squat strength by adding additional squat days or by adding assistance work (7:46). Finally, we discuss some lower-back friendly strength training exercises as well as a mobility/stability strategy to help with lower back pain. Here's another [youtube video](https://www.youtube.com/watch?v=7EG7bvlvCPw) to help with visuals as well (11:38). We hope you enjoyed this episode! If you did, we'd love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you'd like us to answer. Until next time, Peace, Love, and Muscles! Jason and Lauren

 Organifi Quah! iTunes & Facebook Review Winners! In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about the benefits of a front squat over a back squat, how to train a client who is very disobedient and does not like resistance training, how to handle bullies and New Year's resolutions. Happy New Year!! Mind Pump welcomes in 2019: Solving the transportation issues, mankind not letting ego get in the way & MORE. (4:32) Would You Eat Human Meat Grown in a Lab? (12:15) Thrive Market disrupting the industry and making waves! (13:40) Clash of the Titans: Walmart vs. Amazon. It's on!! (17:35) UFC Hall of Famer Randy Couture's sex tape leaks online. How the generation coming out now is less worried about things coming out. (18:44) How Instagram is the new high school + Making money off your fame: Have the money or just the fame? (25:30) If the guys of Mind Pump were a movie, what would they be? (28:50) Big recall ordered of pot products after lab is caught faking tests. How the black market is always competing with the legal market. (31:00) Mind Pump addresses the accuracy of food sensitivity tests and tests in general, i.e. Everly Well. (36:24) The great debate: How much money do creators of “at home fitness products” really make? (45:45) Jon Jones also tested positive back in August and September, long before the UFC 232 debacle in Las Vegas. (49:00) Adam's safe, not so safe story. (50:59) #Quah question #1 – Please explain the benefits of a front squat over a back squat? (54:01) #Quah question #2 - How to train a client who is very obese, disobedient and does not like resistance training? (1:05:10) #Quah question #3 - How to handle bullies? (1:20:25) #Quah question #4 – What are your New Year's resolutions? (1:31:10) People Mentioned Elon Musk (@elonmusk)  Twitter Enzo Coglitore (@enzocog)  Instagram Bishop Robert Barron (@bishopbarron)  Instagram Products Mentioned: January Promotion: MAPS Anabolic ½ off!!  **Code “RED50” at checkout** Thrive Market   **Free 1-month membership, 25% off first order + free shipping on orders of $49 or more** Everly Well **Code “mindpump” 15% any test** Would You Eat Human Meat Grown in a Lab? Online natural and organic grocery Thrive aims to fill niche Walmart to Acquire Delivery Company Cornershop for $225 Million UFC Hall of Famer Randy Couture's sex tape leaks online The American Meme | Netflix Official Site Big recall ordered of pot products after lab is caught faking tests FODMAP 101: A Detailed Beginner's Guide - Healthline The Shake Weight Hits $40 Million In Sales - CNBC.com Jon Jones also tested positive back in August and September, long before the UFC 232 debacle in Las Vegas Mind Pump Episode 922: John Romano Marinovich Training Systems Mind Pump Episode 827: Bishop Barron - Using YouTube & Social Media to Demystify Christianity & God

Thanks for listening to this episode of Drive with WoodyFit! If you have any fitness questions you would like to hear answered in depth on the show, send an email to Admin@executivefitllc.com with your question.

In this episode, I share how to improve your front squat mobility, why strength training is so important for sport performance and injury prevention, how to deal with elbow tendinitis and some technique tips for the romanian deadlift. As always, thank you for listening. If you like what you hear, please share the podcast with a friend or two and drop a review on Itunes as well. You can learn more about me at my website - www.theodorelim.ca or on instagram @theodore.lim. Catch you next time!   Show Notes: Kelly Starrett on Solving Front Rack Problems  

This week of training went well besides for the max front squat on Saturday, which didn't work out like it was programmed to work. But the week overall went well. Social Medias: YouTube: www.youtube.com/jimthethird Anchor: anchor.fm/s/dbbf78 (Jim the Third) Facebook: www.facebook.com/Jimthethirdtraining Instagram: www.instagram.com/jimtheiii/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/theteacherweightlifter/support

In this episode I talk about a recent front squat PR, my competition preparation, and my school preparation. Social Medias: YouTube: www.youtube.com/jimthethird Anchor: https://anchor.fm/s/dbbf78 (Jim the Third) Facebook: https://www.facebook.com/Jimthethirdtraining Instagram: https://www.instagram.com/jimtheiii/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/theteacherweightlifter/support

This episode of RX'D RADIO is brought to you by www.pre-script.com   In the latest episode of RX'D RADIO the Jordan's dive in on the subculture of the Ketogenic diet, bullshit recovery methods, and gimmick training certifications. Also, they go in on how to front squat for a powerlifter vs olympic lifter. Great episode, full of insight on training. Be sure to share , subscribe and leave a review on iTunes!

  Highlights of Episode 193     "Hit the Gym with a Strength Coach" -Todd Wright, Assistant Coach and Head of Strength & Conditioning for the Philadelphia 76ers, as well as owner of Train 4 the Game is on to talk about: His role with the 76ers Vertical Core Training Locomotion The Truths of Human Movement Getting on the floor for some 3D work Developing relationships with athletes and so much more   "Coaches Corner with Coach Boyle"- Coach Boyle talks about: His article - "Converting the Front Squat to the Rear Foot Elevated Split Squat" Forum Thread- "High Hamstring Syndrome/Tendinopathy" and more!     Check out Coach Boyle's Functional Strength Coach 6       "Ask the Equipment Experts with Perform Better" - Erin McGirr joins us to talk about the HUGE Summer Sale, and some new classes at The Perform Better Functional Training Institute. "The Business of Fitness with Results Fitness University"- Rachel Cosgrove is on to talk about "Building Your Team"     Special Coaching Segment- Allistair McCaw is on to continue a series on The Seven Keys To Becoming A Great Coach.  Part 5 is in on "Your Interpersonal Skills" .   "Subscribe at iTunes" and Get Automatic Updates If you want to save this podcast to your computer so you can import it into your Ipod or MP3 player, Right Mouse Click to Download Now (for Mac users, press Control and click)     

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long  (Audio: link)       Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We’ve got a full agenda for today – so I won’t babble on too much.  I’ve got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story. I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen’s message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point. My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about. I’m also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that’s all I’m going to be able to fit into this episode.  So I’ll put the interview up front and the race report on the back and we’ll call it a day! Since I’m pretty sure I’m going to run long I’ll cut my comments short. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. For the cost of an 850 gram can of (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … Just a quick sentiment … On Plateaus… One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc. Initially it’s hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you’re stuck.  You push harder, you practice more hours, but you’re stuck. The example they use is typing.  Most typists get to a certain point and don’t get any faster.  They get to the ‘good enough’ plateau. How do you get unstuck?  How do you get through the plateau? Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .” The first one is mindset.  When you reach that ‘good-enough’ plateau you self-talk yourself into being as good as you’re going to get.  Your mind says, “Well, since I’m not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests. Like your parents and coaches always told you “Whether you think you can or you think you can’t, either way you’re right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don’t take ‘no’ for an answer. I’ll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can’t” – sometimes it’s as simple as making that mental switch. The next that has proved to be effective in breaking through plateaus is to force yourself you’re your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken. The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable. The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won’t be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance. Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it. Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can’t operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance. You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It’s a virtuous cycle. When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster. In the typing example, maybe you find that when you speed up you consistently miss the ‘b’ key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach. In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you’ll quickly realize you can’t run on your heels and hold those paces. There you go – simple way to break through a plateau.  Give it a try. On with the show. Section one –   Voices of reason – the conversation Wilson “BeefCake” Horrell Hey Chris, My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces.    I started running 5k’s as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long’s 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k’s, and a 50-miler last November. I am registered for the Tour D’ Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1 I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.   I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.   I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service.    I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world’s most inspirational people, who are leading lives of fulfillment through following their bliss. Back Squat 325lbs Push Press 250lbs Front Squat 240lbs Deadlift 415lbs Fastest 5k 26:20 Fastest 10k 54:36 Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22 Stanky Creek 50K 2015 7:30 Tunnel Hill 50miler 14:52 Didn’t finish dead last, but with enough perseverance, I can get there. Section two Eagle Creek Trail Marathon - Outro Well my friends you pulled the one arm bandit’s handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn’t I?) I’ll keep this quick.  I’ve got a lot of projects going on in parallel this month. Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It’s an out-and-back course so you can do as much or as little as you like. Then in September I’ll be doing that Spartan race and if all goes well I’ll be interviewing Joe the owner for the next episode. Then I’ll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018. Then of course we have to decide if we’re going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs. In the meantime I’m working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage. In order to support this swarm of ill-conceived projects I’m going to have to get healthy and find some creative time.  So I’ve kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I’m two days into it. I’m going to make a short video every day when I get up to document it and I’ll see if I can get those up on my YouTube Channel ‘cyktrussell’and on the RunRunLive website.  I can’t imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I’m doing it for accountability. … When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything. It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn’t explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city. When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest. One person made that happen. One person made a difference in their neighborhood. One person created a bubble of love in the rip tide of hate. You can be that person. Be the person your dog thinks you are and I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long  (Audio: link)       Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We've got a full agenda for today – so I won't babble on too much.  I've got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story. I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen's message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point. My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about. I'm also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that's all I'm going to be able to fit into this episode.  So I'll put the interview up front and the race report on the back and we'll call it a day! Since I'm pretty sure I'm going to run long I'll cut my comments short. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. For the cost of an 850 gram can of (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … Just a quick sentiment … On Plateaus… One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc. Initially it's hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you're stuck.  You push harder, you practice more hours, but you're stuck. The example they use is typing.  Most typists get to a certain point and don't get any faster.  They get to the ‘good enough' plateau. How do you get unstuck?  How do you get through the plateau? Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .” The first one is mindset.  When you reach that ‘good-enough' plateau you self-talk yourself into being as good as you're going to get.  Your mind says, “Well, since I'm not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests. Like your parents and coaches always told you “Whether you think you can or you think you can't, either way you're right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don't take ‘no' for an answer. I'll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can't” – sometimes it's as simple as making that mental switch. The next that has proved to be effective in breaking through plateaus is to force yourself you're your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken. The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable. The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won't be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance. Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it. Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can't operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance. You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It's a virtuous cycle. When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster. In the typing example, maybe you find that when you speed up you consistently miss the ‘b' key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach. In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you'll quickly realize you can't run on your heels and hold those paces. There you go – simple way to break through a plateau.  Give it a try. On with the show. Section one –   Voices of reason – the conversation Wilson “BeefCake” Horrell Hey Chris, My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces.    I started running 5k's as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long's 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k's, and a 50-miler last November. I am registered for the Tour D' Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1 I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.   I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.   I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service.    I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world's most inspirational people, who are leading lives of fulfillment through following their bliss. Back Squat 325lbs Push Press 250lbs Front Squat 240lbs Deadlift 415lbs Fastest 5k 26:20 Fastest 10k 54:36 Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22 Stanky Creek 50K 2015 7:30 Tunnel Hill 50miler 14:52 Didn't finish dead last, but with enough perseverance, I can get there. Section two Eagle Creek Trail Marathon - Outro Well my friends you pulled the one arm bandit's handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn't I?) I'll keep this quick.  I've got a lot of projects going on in parallel this month. Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It's an out-and-back course so you can do as much or as little as you like. Then in September I'll be doing that Spartan race and if all goes well I'll be interviewing Joe the owner for the next episode. Then I'll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018. Then of course we have to decide if we're going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs. In the meantime I'm working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage. In order to support this swarm of ill-conceived projects I'm going to have to get healthy and find some creative time.  So I've kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I'm two days into it. I'm going to make a short video every day when I get up to document it and I'll see if I can get those up on my YouTube Channel ‘cyktrussell'and on the RunRunLive website.  I can't imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I'm doing it for accountability. … When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything. It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn't explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city. When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest. One person made that happen. One person made a difference in their neighborhood. One person created a bubble of love in the rip tide of hate. You can be that person. Be the person your dog thinks you are and I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Megan grew up physically active, playing on numerous sports teams, particularly soccer and rugby throughout high school and university. During her undergraduate studies, health and fitness developed into a much more integral part of Megan’s lifestyle, becoming involved in Powerlifting. Since 2007, she has gone on to win multiple National titles in the Canadian Powerlifting Union (CPU), and has competed at the International level. From there, her love of strength and conditioning has influenced Megan’s career path into academics, where she received her Masters of Science in Physical Education and Recreation from the University of Alberta, specializing in squat biomechanics. Megan is currently continuing her studies as a Doctoral candidate in Human Kinetics at the University of Ottawa, and works with the Bruyere Research Institute at the Elisabeth Bruyere Hospital. Her current research thesis is now directed towards geriatric rehabilitation for maintaining functional independence and fall prevention in older adults through improved muscle function. Always finding new ways to challenge herself both physically and mentally, Megan has also most recently has stepped into the competitive figure stream. Megan has been a Certified Strength and Conditioning Specialist (C.S.C.S.) since 2011, having previously worked with varsity level athletes. She applies both her powerlifting and Olympic weightlifting techniques into developing training programs for improved strength, explosiveness for sport performance. Megan also focuses on proper execution of movement techniques, addressing neuromusculoskeletal issues that may cause pain or discomfort during exercise. In this podcast, Megan and I discussed Front squats vs Back squats Some of the topics we discuss are: 1.Based on your structure, is there anything that may decide if you are better built to front squat compared to back squat? 2.If you are a powerlifter, can strength in the front squat convert to strength in the back squats and vice versa? 3. Is there a difference in muscle activation between the two lifts? 4.For someone who has hypertrophy goals for the quads, would front squats be a better exercise to select? 5.What are typical mistakes that people do in the front squats and what are things one should focus on? Low wrist mobility is often a complain that many people have for example. 6. When it comes to squat depth, you often hear people not using a full range of motion and don’t go to parallel because it keeps the “tension” on the muscle. What does the research show when it comes to using a full range of motion to maximize hypertrophy and strength?

Dr. Danny and Coach Joe Discuss Evaluating, Improving, and the Importance of a Quality Front Rack On Episode 33 of the Doc and Jock Podcast Discusses Front Rack Fixes The Front Rack is a position often utilized in CrossFit and is definitely required if you have Weightlifting ambitions. Bottom line is that if you are into barbell training the front rack is a fundamental shape, that when achieved, can be a building block to establish many quality barbell movements, including the Front Squat, Cleans, Presses, Push Presses and Jerks. Before the boys discuss fixing your front rack they talk about the recent flooding in Columbia SC where Coach Joe lives. The front rack discussion first begins with why and how folks experience poor positioning with this shape and why limited positioning with this shape can negatively affect your performance.  In particular we see limitation in the ability of an athlete to get into an optimal front rack because of over development of upper body musculature, limited external rotation and flexion in the shoulder. According to Dr. Danny the two areas of focus should be the shoulder and the thoracic spine. If your T Spine is so lacking in ROM and a safe front rack cannot be achieved athletes should look to the goblet squat.  To break up areas of restriction in the T-Spine it’s also a good idea to promote extension by laying on a lax ball and getting some downward pressure.  Joe also brings up Donnie Thompson’s tempering to strengthen the back and a way to gain neutrality in the spine.  Dr. Danny counters with a discussion about paying attention to the rib cage and diaphragm. The conversation then moves to the shoulder.  In order to have a quality front rack your shoulder needs to do two things, flex (bring your arm straight up and in front of you) and externally rotate (turning your palm up). If your shoulders have both of these qualities you can not only take a wider grip with the bar, but when you receive the bar in the clean you will be able to take the load throughout the shoulder and chest, not hold the bar in your hands. The boys continue their discussion about grip width and why taking a wider grip is more optimal but why you may want hold off to save your elbows. Danny and Joe then provide insight on how to achieve more external rotation pre workout. Danny believes the best mobility drills look like the exercise you are trying to achieve.  Joe then discusses using PNF as a means to gain positioning pre workout. The guys tie the conversation up with a discussion about why being able to do maintenance on yourself is so important.  It’s cheaper, quicker, and you end up learning more about yourself through the struggle. Joe then enters into a conversation about why he coaches his novice athletes to work their front racks with an open palm.  In Joe’s mind the benefit is forcing the athlete to utilize their legs to move the bar overhead, not the hands. Check out these videos of techniques discussed in the episode.  Athletes Potential Videos -Best Upper Back https://www.youtube.com/watch?v=Qw0e3MzV8fA -Front Rack Opener https://www.youtube.com/watch?v=W7uUNEdfask Mobility WOD -Best Shoulder MOB ever https://www.youtube.com/watch?v=q0Elx93duAA Donnie Thompson -Tempering https://www.youtube.com/watch?v=kQM5-Uwui0o Post Comments, potential topics, and questions to the Doc and Jock Facebook Page and our twitter account @DocandJock https://www.facebook.com/pages/Doc-and-Jock/413659638795840?fref=ts Dr. Danny also always has something cooking and quality info on the Athlete P...

Dr. Danny and Coach Joe Discuss Evaluating, Improving, and the Importance of a Quality Front Rack On Episode 33 of the Doc and Jock Podcast Discusses Front Rack Fixes The Front Rack is a position often utilized in CrossFit and is definitely required if you have Weightlifting ambitions. Bottom line is that if you are into barbell training the front rack is a fundamental shape, that when achieved, can be a building block to establish many quality barbell movements, including the Front Squat, Cleans, Presses, Push Presses and Jerks. Before the boys discuss fixing your front rack they talk about the recent flooding in Columbia SC where Coach Joe lives. The front rack discussion first begins with why and how folks experience poor positioning with this shape and why limited positioning with this shape can negatively affect your performance.  In particular we see limitation in the ability of an athlete to get into an optimal front rack because of over development of upper body musculature, limited external rotation and flexion in the shoulder. According to Dr. Danny the two areas of focus should be the shoulder and the thoracic spine. If your T Spine is so lacking in ROM and a safe front rack cannot be achieved athletes should look to the goblet squat.  To break up areas of restriction in the T-Spine it’s also a good idea to promote extension by laying on a lax ball and getting some downward pressure.  Joe also brings up Donnie Thompson’s tempering to strengthen the back and a way to gain neutrality in the spine.  Dr. Danny counters with a discussion about paying attention to the rib cage and diaphragm. The conversation then moves to the shoulder.  In order to have a quality front rack your shoulder needs to do two things, flex (bring your arm straight up and in front of you) and externally rotate (turning your palm up). If your shoulders have both of these qualities you can not only take a wider grip with the bar, but when you receive the bar in the clean you will be able to take the load throughout the shoulder and chest, not hold the bar in your hands. The boys continue their discussion about grip width and why taking a wider grip is more optimal but why you may want hold off to save your elbows. Danny and Joe then provide insight on how to achieve more external rotation pre workout. Danny believes the best mobility drills look like the exercise you are trying to achieve.  Joe then discusses using PNF as a means to gain positioning pre workout. The guys tie the conversation up with a discussion about why being able to do maintenance on yourself is so important.  It’s cheaper, quicker, and you end up learning more about yourself through the struggle. Joe then enters into a conversation about why he coaches his novice athletes to work their front racks with an open palm.  In Joe’s mind the benefit is forcing the athlete to utilize their legs to move the bar overhead, not the hands. Check out these videos of techniques discussed in the episode.  Athletes Potential Videos -Best Upper Back https://www.youtube.com/watch?v=Qw0e3MzV8fA -Front Rack Opener https://www.youtube.com/watch?v=W7uUNEdfask Mobility WOD -Best Shoulder MOB ever https://www.youtube.com/watch?v=q0Elx93duAA Donnie Thompson -Tempering https://www.youtube.com/watch?v=kQM5-Uwui0o Post Comments, potential topics, and questions to the Doc and Jock Facebook Page and our twitter account @DocandJock https://www.facebook.com/pages/Doc-and-Jock/413659638795840?fref=ts Dr. Danny also always has something cooking and quality info on the Athlete P...

Shout Outs: Shout outs to the world. That way no one is left behind. Except for the folks aren’t listening to the podcast. So it is doubly important that you spread the word and share this podcast. As Cameo said "Tell your brother, your sister and your mamma too, cause we’re about to go down and you know just what to do. Wave your hands in the air like you don’t care. Glide by the people as they start to look and stare. Do your dance, do your dance, do your dance quick mamma. Come on baby tell me what’s the word”…aand I digress. "Well it’s all right, riding around in the breeze. Well it’s all right, if you live the life you please.” sang the Traveling Wilburys.    Announcements: The site, ruelsrunning.com, is continuing to be worked on. It has a new Wordpress theme slapped on. The previous theme was no longer supported by the developer, so a theme that was actively supported was used. Hope all you visitors find it pleasant and a breeze to navigate.   The newsletter is under development. The back end for subscribing for it has improved. It’s a beautiful thing. Tons of content is in the works and can’t wait to get it all polished and ready to share. If you haven’t subscribed to the newsletter yet, you can do that here: http://www.ruelsrunning.com/subscribe/   Run Update: Not much running lately. Am getting antsy and have missed a few days planned for runs. Time has been spent strength training and on a periodized plan towards an October 50 mile run.   Running News: Anybody else following Scott Jurek’s AT FKT attempt? In case you don’t know.  Scott is attempting an Appalachian Trail (AT) speed record. This dude is a beast. As of this writing, he’s on Day 46.   Appalachian Trail Day 46: My 1st view of Katahdin today, hard to put into words. #SJAT15 #GeorgiaToMaine #EatAndRun pic.twitter.com/aEph4OHQ5B — Scott Jurek (@ScottJurek) July 12, 2015   Article: Will Ultrarunner Scott Jurek Set a New Appalachian Trail Speed Record? URL: http://adventureblog.nationalgeographic.com/2015/07/09/ultrarunner-scott-jurek-will-not-break-the-appalachian-trail-speed-record-alone/   Health & Food: The topic of compulsive eating came up on the Vinnie Tortorich No Sugar No Grains closed group on Facebook. It got me thinking about emotional eating.  I’ve found myself time to time eating at odd times, usually late in the evening. Something on not the most optimal of foods. On my journey, I’ve learned to be kinder to myself and less strict. It’s much easier to be self-forgiving and relaxed after about three years on the NSNG (no sugar no grains) lifestyle and seeing my health improve and body composition change and improve slowly and steadily. Allow me to repeat. Now it’s been three years and I’ve slowly and steadily improved health and body composition at over 40 years of age. So committing to a lifestyle and not a diet is what it is all about for me. Back to emotional eating. There are time when I eat a crap ton of food. I guess I get really hungry. However it does cross my mind as I stuff my face, whether or not I am emotionally eating or have a problem. They way I see it is…No. Now if I stuff my face this way regularly yes. It did get me wondering about the topic of emotional eating though. It also made me wonder if humans are the only animals that have this condition? If it has always been something humans dealt with? Or just in recent history? Article: Is defeat sweeter than victory? Researchers reveal the science behind emotional eating. URL: http://www.sciencedaily.com/releases/2015/07/150709093313.htm Fitness: As I attempt to periodize my training somewhat. I’m looking to build strength first. Most my time will be experimenting with the Front Squat where I work on it once or twice a week for several weeks. I’m new to it so I’m learning as much as I can to do it properly and safely. Once resource I’ve found useful getting familiar with the movement is this video from Mark Rippetoe titled “The Front Squat with Mark Rippetoe" YouTube URL: https://www.youtube.com/watch?v=e8zyw3fXZes [youtube = "https://www.youtube.com/watch?v=e8zyw3fXZes"] Family & Play: In podcast episode 52, i talk a bit in the areas of family and play as well. I get into potty training, watching Magic Mike XXL with my wife, Memorial Day weekend fireworks, pushing cars, and canceling cable service. Friends in the Jefferson, MO and surrounding areas, check out Lonnie Beauchamp @ Restore-It Restoration and get Life Back To Normal. Tell him Ru sent you! Visit www.vinnietortorich.com to learn about Vinnie Tortorich’s NSNG Lifestyle. Visit www.glutenfreeanna.com for great healthy gluten-free recipes. Check out more episodes of the podcast on iTunes and Stitcher. PLEASE go to iTunes and leave a nice review to get a shout-out on a future podcast episode! While here be sure to check out the sponsor and affiliates: Audible.com - Download a FREE audiobook today! Pure Vitamin Club - Additives and fillers suck. So we don't use them. Amazon.com - Shop. Connect. Enjoy. Blue Host - Looking for top notch website hosting services with incredible support.   Follow the show: ruelsrunning.com Ru El's Running Facebook page Ru El's Running YouTube channel ruelsrunning@gmail.com Follow on Twitter Follow on Google+ Follow on Tumblr Follow on Pinterest Follow on Instagram   Music of: Traveling Wilburys "End Of The Line" Luzius Stone "Fire In The Sky" Website: http://www.LuziusStone.com

Fall 2010

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