Podcasts about powerblock

Something that I try to impress on my kids is the importance of being able to admit when you are wrong and make a change. Too often we spend our time trying to justify why we do what we do rather than trying to challenge it and see if it holds up. But that isn't how we grow. There is a saying about how there is a difference between 10 years of experience and the same year of experience repeated 10 times. For too many people they end up repeating the same things over and over and never really grow or gain experience. One of the areas in my life where this is most apparent is training. I've been working out for over 35 years, I've been a professional trainer for over 20 years and I've been working with mountain bikers since 2005. And in that time you better believe that I've made some mistakes and learned some valuable lessons. In this podcast I wanted to share some of those lessons with you. Hopefully you can learn from some of these mistakes and avoid the same problems I ran into.  You can stream this episode or download the MP3 file by clicking the link below. You‌ ‌can‌ also find the podcast ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌ You can also read a summary article from the notes for the podcast below… Not doing any “isolation” or “bodybuilding”/ Focusing too much on “functional training” I've talked about this a lot lately but something I've been doing more of in the last few years is more isolation and bodybuilding type training.   I came up at an interesting time in the strength and conditioning field where we were making the switch from bodybuilding to Functional Training. The problem is that you need “isolation” exercises - which build isometric strength and joint strength - and you need bodybuilding type training to build and hold onto muscle mass. You can train like a bodybuilder and still be functional if you are doing other stuff outside of the gym. Plus, as you get older muscle mass becomes a valuable commodity and needs to be trained for. Using too much unstable surface training This is one I haven't been using for a while but back in the day I was really into unstable surface training. I was around when the Swiss Balls first got introduced to the fitness field through a guy named Paul Chek. The rationale behind UST seemed good and I ended up with every size Swiss Ball you could get and used them for just about everything. The problem was that I couldn't get strong or add size, I just got better at balancing on things while lifting weights. Several studies have shown that UST lowers motor unit recruitment, results in lower strength and muscle gains and have very limited carryover to other activities. In other words, it may look cool on Instagram but the results are lacking. Giving too much weight to strength training This is a common mistake with new strength coaches. I had seen how getting stronger had helped me and so it made sense that getting stronger would make you a better athlete. I had literally tried to talk some of my athletes into skipping sport training so they wouldn't miss strength training. The problem is that strength training is only the most important thing you can do if you are really weak, and even then your sport training should still take precedence. The only thing that will make you a better mountain biker is time on the bike and strength training is supposed to support that, not take away from it. Thinking that Long Slow Distance training was a waste of time This is a bit of a tricky one because context matters a lot here. One of the first things I got known for in the MTB world was advocating for the use of High Intensity Intervals instead of Aerobic Base Training for MTB. Back in 2005 this was unheard of since roadie training programs dominated the scene.  A lot of riders who followed these programs felt that they weren't actually in shape for training riding when the season started and they had to ride themselves into specific MTB shape for a few weeks. Something else that we observed was that riders from areas where they could ride trails year round (SoCal and Australia for example) were some of the best in the world.  Riding counts as cardio training and doing so much distance riding on a road bike that you don't get time on your mountain bike isn't the best idea. But if you aren't trail riding much then you do need to have some distance training in your program. Long Slow Distance training is also good for recovery and your basic metabolic health.  So if you are getting several hours of riding in each week then you can use LSD for recovery and if you aren't then you need to have it as part of your overall cardio training program. Changing exercises too often Something that carried over from Bodybuilding to Functional Training was the idea of “muscle confusion” or the need to change your exercises on a frequent basis so the body couldn't fully adapt to what you were doing, which was supposed to keep you from hitting a plateau and seeing constant improvements from your training. In fact, one style of training emerged that became very popular - Crossfit - which was based on this idea to the extreme and you never repeated the same workout twice in a row. Even for those of us who subscribed to the idea that you needed more consistency than changing things every day I still would change exercises every 4 weeks. While the theory behind it seemed solid, science and real world evidence suggest that there is a middle ground that is much longer than most of us realize.  One thing that changed my thoughts on this was when I did Jim Wendler's 5-3-1 Program and saw that NOT changing exercises very often had benefits as well. The 5-3-1 Program is a powerlifting program that has you doing the same basic exercises for months at a time. Change comes from how you cycle the weights and reps in a very specific way in order to increase your strength in the lifts.  The fact that you don't change exercises means that you get a lot of practice with the lifts, which also helps with building strength. Eventually you run into a wall with your progressions and have to switch things up but that takes months, during which you are doing the same basic exercises but still seeing results, which shouldn't happen if you needed to change exercises to keep progress coming. It turns out that you should run on at least a 6-8 week cycle to get the most out of an exercise.  Now I'll pick a core exercise for each of the 4 basic movement patterns (push, pull, hinge and squat) and do an 8 week cycle with them.  I'll have other exercises that I do that I will change up after 4 weeks if I'm maxing out on them or if I just want to do something new. I'll start out well under my max effort and build momentum into those max efforts in the final weeks of the cycle. I'll end with a deloading week where I cut back on the sets and reps but try to get at least 90% of my max lift for the movement in week 8. Changing exercises is entertaining and it makes you feel sore but it doesn't allow time for you to really get the most out of the exercises. IMO, it's also safer and easier on the joints since your body gets a chance to get used to the exercises and find a groove for them, which feels safer and easier than grinding through new lifts all the time. Discounting the value of stretching Stretching became a bit of a dirty word in the Functional Training world due to some studies that showed a decrease in strength and power immediately following static stretching. The cool thing to do was “mobility training”, which tended to focus on movements through a joint's range of motion. While helpful, I've found that mobility training can't fully replace static stretching.  Stretching isn't about trying to lengthen muscles or loosen joints, it is about being able to relax into positions and working on getting deeper into your range of motion until you are in the range you need for function and safety. For me it is also a form of breathwork since you use my breathing to help me relax and get deeper into my range of motion. Mobility training helps with being able to move through and control your range of motion and stretching seems to help you improve and maintain it better.I recommend picking a basic stretch for the major muscle groups and hold them for either 15-20 seconds or for 5 breaths. Focus on using your breathing to help you relax - if you don't get any deeper but your breathing is more relaxed then you have accomplished something important. Overhyping kettlebells This is going to sound sacrilegious so let me explain what I mean by this. Kettlebells are a great training tool and I still use them a lot in my training. I just went so far down the kettlebell rabbit hole that I started to discount the value of other training tools, especially the dumbbell. The truth is that you can do everything you can do with a kettlebell using a dumbbell, plus you can do some things you can't do as easily like Cheat Curls. Some exercises like the Single Arm DB Snatch are also easier to do than the KB version of the exercise. I also find that pressing exercises with the KB hurt my elbows - I know, it doesn't make sense until you've abused your elbows like I have - and so using DBs makes it possible to lift more weight and do it more comfortably for my joints. Finally, you can get a good pair of adjustable dumbbells for a few hundred dollars - I recommend and use the PowerBlock style - while getting pairs of KBs costs more and takes up more space, making DBs a great option for smaller spaces. I still use KBs for swings, lower body lifts and rowing exercises as I find them to be great tools for these purposes. I just find that some people think that using dumbbells is somehow inferior to kettlebells and that is simply not the case. Until next time… Ride Strong, James Wilson p.s. BTW, I have a DB program that uses the best MTB specific dumbbell exercises and combines it with the concepts I talked about in the 5-3-1 program. You stick with the same exercises but cycle the weights over the 12 weeks to build strength and efficiency in the movements that really help on the bike. This is one of my best programs for riders who are new to strength training or just want a super simple, highly effective workout program using a pair of dumbbells. And as a bonus, if you purchase the MTB DB Conditioning Program this week I'll send you a free copy of my Guide To Better Breathing For MTB. Just send me an email with your receipt and I'll get it to you. Click on the link below to learn more and get your copy of the DB Conditioning Program today. This was the first program I sent to Aaron Gwin when we started working together and if it can help him ride faster then I'm sure it can help you too! MTB DB Conditioning 12 Week Program  

Rob dives deep into the very beginning of dumbbells, their evolution, and then compares them to what we have today. (0:14) Shapes of dumbbells (0:40) Who invented the dumbbell? (1:28) Types of weights during ancient times (2:44) The 1700s "dumbbell" (4:45) Modern dumbbells (5:35) Circus dumbbell lifters (7:30) Why did globe dumbbells go away? (9:24) Modern dumbbell variations (15:38) A few oddities Follow Visit vintageweightspgh.com for additional information on vintage weights. Follow Rob on Instagram and YouTube Subscribe to Garage Gym Radio Stay in the loop with all things home gym by subscribing to Knurled News Sources Special thanks to Dr. Jan Todd and The Stark Center! “2 for 1 York Dumbbells are also Swingbells!” Muscular Development, Volume 5, Number 1, Strength & Health Publishing Company, January 1968 “Dumbbell.” Wikipedia, Wikipedia, https://en.wikipedia.org/wiki/Dumbbell “Havak Quick Triad.” Havak, Havak, https://havak.net/ Jowett, George F. “Dumb-Bell.” Patent US1672944A, Google Patent, 12 June 1928, https://patents.google.com/patent/US1672944A/en “Mutt Dumbbells.” Rogue, Rogue Fitness, https://www.roguefitness.com/mutt-dumbbells “Our Story.” PowerBlock, PowerBlock, 2022, https://powerblock.com/about-powerblock/ “Rogue Thompson Fatbells.” Rogue, Rogue Fitness, https://www.roguefitness.com/rogue-thompson-fatbells “The Sandow Ringing Dumbbell.” Barbells and Bios, The H.J. Lutcher Stark Center for Physical Culture and Sports, 19 August 2020, https://starkcenter.org/2020/08/the-sandow-ringing-dumb-bell/ “Solid Iron Dumbbells.” Muscular Development, Volume 5, Number 1, Strength & Health Publishing Company, January 1968 Todd, Jan. “From Milo to Milo: A History of Barbells, Dumbbells, and Indian Clubs.” Iron Game History, Volume 3, Issue 6, The H.J. Lutcher Stark Center for Physical Culture and Sports, April 1995, https://starkcenter.org/igh_article/igh0306c/ Todd, Jan. “The Strength Builders: A History of Barbells, Dumbbells, and Indian Clubs.” The International Journal of the History of Sport, March 2003, https://www.researchgate.net/publication/249030520_The_Strength_Builders_A_History_of_Barbells_Dumbbells_and_Indian_Clubs Wood, Robert. "Olympics Weightlifting All Around Dumbbell Contest." Topend Sports Website, July 2010, https://www.topendsports.com/events/discontinued/weights-allround-dumbbell.html “York Aristocrat Dumbbell Set.” Muscular Development, Volume 5, Number 1, Strength & Health Publishing Company, January 1968

Are you trying to shed some unwanted belly fat but not sure if you should jump right into strength training and build muscle first?  Do you want to add fifteen pounds of lean muscle and wondering if you should shed the unwanted weight first? Jason and Kitty will help you figure out what your first steps should be and how to move forward to sculpt a healthier you.

Are your workouts feeling like work?  Do you go to the gym because you have to?  On Todays episode, Kitty and Jason talk about how to bring the fun back into your workout. Listen in and see if you can find out whats missing from your fitness routine and how feel like a kid again while you get fit.

Jason and Kitty sit down with personal training expert, Da Rulk Da Rulk is a movement specialist that focuses on movement with his clients in order to help them get the best out of their workouts Listen in and enjoy his insight and his infectious personality.

Kitty and Jason discuss some of their favorite books and how those books helped to change their outlook on life. Listen in and let us know if we missed your favorite.

Jason and Kitty welcome Josh Braaten to the podcast.  Josh is an actor most recognized from his role on "The Secrets of Sulphur Springs" on Disney+.  He has also appeared on "This is Us", "American Horror Story" and "Semi-Pro"  Josh Talks about growing up in a small town in Minnesota and finally making his dreams come true in Hollywood.

Kitty and Jason tackle the age old question: Is it better to workout with a partner, or go it alone? Do you agree with us? Listen in and find out what's best for you.

Jason and Kitty welcome Dr Matthew Chalmers to the podcast.  Dr. Matt Chalmers is a health and wellness expert, author and speaker who specializes in the areas of long-term wellness, nutrition, women's health, weight loss, athlete wellness and holistic healing.

Kitty and Jason discuss the fitness trend known as rebounding.  Check out this latest episode and find out what we're talking about nad how it can help you.

Jason and Kitty chat with former NFL linebacker and actor, Miles Burris.  Miles talks about his life in the NFL and his current role on HBO's Righteous Gemstones.

Kitty and Jason talk about capsicin and why in the world would anyone want to eat it. Listen in and find out if hot peppers really are good for you or not.

Jason and Kitty sit down and talk with Fabian Patrina,  co-founder of the new internet fitness craze, basement beast.

Kitty and Jason sit down and chat with Lisa Davis.  Lisa is an actress who has appeared in numerous television shows and movies.  She talks about her passion for motorcycles and how important it is to keep in shape in Hollywood.

Are you paying attention to your breathing?  Kitty and Jason break down the importance of breath work and how you can implement it on your drive home and even in your workout.

Think you can make a better podcast than More Than Just Dumbbells?  You don't want to miss this episode. Jason and Kitty sit down and talk with Dave Swerdlick, the man who helped launch the More Than Just Dumbbells Podcast, and get a few pointers for starting your own podcast.

Jason and Kitty Talk with Natalie Newhart.  Coach Nat talks about helping women over 35 loose weight using science and psychology.

Kitty and Jason talk about the importance of setting personal boundaries in your life.  Knowing when and how to say "no" is an important element to keeping your emotion health in shape

Jason and Kitty sit down and chat with fitness and nutrition expert Zeco Powell.  Zeco talks about helping people break the  yo-yo cycle and keeping their diet healthy and balanced.

Want to make your New Years resolution last longer than January 19th? Listen in to todays episode and let Jason and Kitty guide you down the right path to making your Resolution a permanent solution.

Kitty and Jason sit down with Joe Clark of the popular Joe Plays Golf.  Joe talks about how he got started in the game and how he keeps in shape to maintain his best performance

Is cryotherapy legit? Jason and Kitty talk about this fitness trend and try to come to a conclusion about whether or not it lives up to its claims.

Kitty and Jason sit down and talk with Jimmy Kim, founder of Remix My Fitness. Jimmy talks about bringing fun into your workout and helping people find their fitness inspiration.

Are you thinking about running a 5k but don't know how or where to start? Check out the latest episode where Jason and Kitty break down the training process and what to expect when you show up.

Jason and Kitty sit down and talk with Elizabeth Sherman.  Elizabeth helps woman over 40 achieve their weight loss goals in the face of father time taking his toll on their bodies.

Can an infrared sauna bring you the same benefits as a traditional sauna?  Jason and Kitty discuss this trend and whether or not it will work for you

Jason and Kitty talk with kettlebell expert, Brad Nelson.  Brad talks about his career and how he got started in the fitness industry and the benefits of kettlebell training.

What the heck is Tabata? Jason and Kitty talk about the tabata trend.  Listen in and find out if this workout program is right for you

Jason and Kitty talk with expert dog trainer Robert Cabral.  Robert offers interesting insight into working with animals and how to get yourself prepared to meet the needs of your furry friends.

"I'm tired, should I be sleeping more or am I not working out enough"?  Kitty and Jason talk about listening to your body and whether or not it's time to put the PowerBlocks down and go to bed.

Jason and Kitty sit down and talk with Michelle E Dickinson.  Michelle discusses the stigma around mental health as it applies to workplace.  Listen in and find out how a healthy mind is a major part of a healthy body.

Kitty and Jason break down the different apps and trackers that help you get fit and stay fit.  Listen in and find out if they work and whether or not they will work for you.

Billy Hofacker has been a fitness business owner for several years, helping change lives with his small group training. Billy also helps fitness professionals and others so they can experience financial freedom.

Check out our latest episodes and listen to hosts Kitty Truax and Jason Linse converse with Cooper Mitchell (Coop) of Garage gym reviews. Coop is a famous youtuber producing videos where he reviews different types of fitness equipment.  From dumbbells to barbells, to kettlebells and more, Coop has an in depth review of it. 

Kitty and Jason talk about sex and how fitness can have an impact on your sex life.  From libido to self confidence this episode is all about the role fitness plays in a person's sex life. That's what she said. 

Chris Proctor was overweight and unhealthy.  One day he saw a picture of himself shirtless and started making changes.  He is now a coveted online coach helping to change lives of regular people.

Kettlebells have been around for over 100 years and allow people to get a super great workout and burn the same amount of calories as a dumbbell or barbell workout in half the time. Listen to Kitty and Jason discuss the many benefits of kettlebell training and call one of the nation's top expert in Kettlebell training so he could break down where to start and what size bell to start with.

Ryan Tedder, singer, song writer, and front man for OneRepublic talks about his younger years, forming one of the most successful bands in this century, and how fitness has become a huge part of his life.

Do you plan your workouts ahead of time or do you simply wing it? Kitty and Jason discuss the pros and cons to each and offer up tips for those who are insistent on winging it.

John Mclernon was beaten almost to death 10 years ago. He gained over 100 pounds in 5 months. Six years later, he found his calling and he now changes lives as a nutrition coach. Listen to John discuss why going on a diet is the worst thing you could do if you want to lose weight.

Coach or Personal Trainer.  What's the difference?  Which is better?  Should you care?  Check out the latest episode of the More Than Just Dumbbells Podcast and let Kitty and Jason break it down for you.

Listen to special guest and Super Bowl Champion, Brad Johnson talk about his football life, becoming a tiktok star, and what it is like being a father of two Division 1 college football players

Kitty and Jason discuss mental health and exercise focusing on what people can do if they are suffering from mood issues and/or self-esteem

Guest Melanie Taylor talks about how she pivoted from running to weight lifting, and how it all started by purchasing just one adjustable dumbbell. After listening to Melanie, start following her on Instagram for extra motivation to get moving. 

In the latest episode of “More than just dumbbells”, Kitty and Jason discuss the ins and outs of putting together a home gym. What do you need based on the space you have and your budget. Cardio, strength, even recommended colors, they have you covered.

Check out the latest episode of the More Than Just Dumbbells Podcast and catch the conversation Jason and Kitty have with Gunnar Peterson.  Gunnar Peterson is a personal trainer with an infectious charm and has worked with some pretty high profile clients.

Press the play button and listen to Kitty and Jason offer up advice on how to cancel your gym membership and/or how to break up with your personal trainer. You could call them best practices, but you could also call it an insider tip or two from Jason on a way to get out of a contract. 

Kitty and Jason sit down and talk with Former Pro Wrestler and Personal Trainer, Stevie Richards.  Stevie talks about the hard knocks of coming up in the world of professional wrestling and how he spends his time now helping people achieve their fitness goals.

In the latest episode of the “More than just dumbbells” podcast and listen to Kitty sell Jason on why he should give meditation a shot.  Jason struggles with attention issues and anxiety, and Kitty makes the case that even a few minutes of meditation daily can help Jason.

Guest Omar Bolden played in the NFL for 5 years winning a Super Bowl ring.  Omar talks about being drafted, playing with Peyton Manning, getting injured, overcoming the dark times transitioning out of the game, and finding his feet as a fitness professional.