POPULARITY
2 episodes with strength training program
2 episodes with strength training program
4 episodes with strength training program
2 episodes with strength training program
2 episodes with strength training program
2 episodes with strength training program
2 episodes with strength training program
In this episode we are privileged to welcome the 2024-2025 USPORTS Womens volleyball national championship coach Ken Bentley who secured his 7th national championship in his career. He shares a wealth of knowledge including: Strength Training Program and Philosophy Off season planning and schedule Training technical work Planning for upcoming season Match Preparation What made him win a championship Setting technical work And a few more key concepts Click here to join Digital Volleyball Academy or visit www.digitalvolleyballacademy.com Click here to join my free workshop or visit www.volleyballworkshop.com Reach out via Instagram @BrianSingh_CoachB
You want to lift weights, build muscle, and feel stronger… but how do you know if the program you're following is actually helping you get there?In this episode, I'm giving you a simple 7-point checklist to evaluate any weight training program - whether it's something you found online or one from your gym.You'll learn:Why more exercises and longer sessions don't equal better resultsThe ideal number of exercises, sets, and sessions per weekWhat to look for (and what to avoid) in free fitness programsThis episode will help you train smarter and make sure you're following a program that actually supports your goals in midlife.Resources Mentioned:Episode #114: Progressive OverloadEpisode #22: Unilateral weight trainingMy membership >> Hit play to find out what makes a great weight training program - and how to spot the red flags.Send me your thoughts
Register Now at AnnieRench.com/product/online-ladies-strength-training-program If you have any questions or thoughts that you’d like to share, reach out at RenchMedia@gmail.com Check out Annie’s new website! AnnieRench.com Find Annie on Instagram @AnnieMRench
Register Now at AnnieRench.com/product/online-ladies-strength-training-program If you have any questions or thoughts that you’d like to share, reach out at RenchMedia@gmail.com Check out Annie’s new website! AnnieRench.com Find Annie on Instagram @AnnieMRench
Register Now at AnnieRench.com/product/online-ladies-strength-training-program If you have any questions or thoughts that you’d like to share, reach out at RenchMedia@gmail.com Check out Annie’s new website! AnnieRench.com Find Annie on Instagram @AnnieMRench
Amy Hudson and Dr. James Fisher sit down with Matt Brzycki, a strength and health fitness expert with more than 41 years of experience as an administrator, instructor, and a coach. They discuss how to get stronger, train smarter, and see real results—without wasting time or risking injury. Tune in to hear the key principles of an effective workout, why full-body training accelerates progress, and why proper technique is the real secret to long-term success. Matt starts by sharing his journey to fitness and strength training--and the research that made him famous. According to Matt, any workout can work if it follows scientific principles. A solid program should be based on research, not fitness trends or influencer hype. Matt and Dr. Fisher talk about the benefits of keeping strength training simple. Overcomplicated routines discourage consistency. A well-designed program should be easy to follow, so you can focus on steady progress rather than unnecessary complexity. Matt breaks down the six essential elements of an effective resistance training program. Productivity – Your program should deliver results. Any program can work if it follows evidence-based principles. Stick to what research supports for optimal progress. Comprehensiveness – Train your entire body, not just the muscles that look good in the mirror. A balanced approach prevents imbalances and enhances overall strength. Practicality – Strength training shouldn't be complicated. Many trainers overcomplicate it, but an effective program is easy to understand and follow. Safety – Fear of injury keeps many people from lifting weights. A well-structured program minimizes risk and keeps you safe while building strength. Efficiency – Your workouts should be effective and time-conscious. Get in, train smart, and get out—no wasted time, just results. Sustainability – Can you stick with it long-term? A good program fits into your lifestyle without requiring hours in the gym. Spending more time in the gym doesn't mean better progress. A good program helps you get maximum results in the shortest time possible by focusing on what truly matters. Amy highlights a major muscle-building truth: Training multiple muscle groups at once triggers a better hormonal response. Full-body movements lead to more overall muscle growth than isolating one muscle at a time. Do muscles compete for growth? – Dr. Fisher explains why full-body training is superior to split routines. Matt highlights how leg training benefits your upper body. Your legs and hips contain the strongest muscles in your body. Strengthening them boosts overall power and even helps with upper-body muscle development. Amy's take on simplifying strength training. The easier and more accessible workouts are, the more people will do them. Overcomplication keeps people away. Why overcomplicated programs fail. For Matt, many fitness influencers and personal trainers add unnecessary steps to workouts, making them harder to follow. A straightforward, research-based approach leads to better results with less confusion. The stronger your muscles, bones, and joints are, the less likely you are to get injured. Matt highlights the key components of a safe workout: Avoid Overtraining – Many people do too many sets, train too often, or overload their exercises. A well-designed program should be moderate in frequency, efficient in duration, and comprehensive in targeting all muscle groups. Prioritize Good Technique – Lifting isn't just about moving weights up and down. According to Matt, proper technique should be tight, controlled, and precise to maximize gains and prevent injuries. Supervision – While not everyone can afford a personal trainer, having some form of guidance or oversight—whether from an experienced friend or workout partner—enhances safety and effectiveness. Train Efficiently – The goal isn't to spend more time in the gym but to get more from your time. Optimize your workouts by focusing on intensity and effectiveness, not just duration. Matt's biggest gym pet peeve--Cell phones kill focus and make workouts less effective. If you're texting or scrolling, you're not training with the intensity needed for real progress. Matt's thoughts on investing vs. spending gym time in the gym. Many people "spend" hours at the gym without real progress. The key is to "invest" time wisely by focusing on effective exercises instead of mindlessly going through the motions. Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! A Practical Approach to Strength Training by Matt Brzycki Maximize Your Training by Matt Brzycki This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
In this episode, Coach Zach joins us again to discuss essential client motivation and discipline strategies. Learn how we keep clients on track during life events and setbacks, emphasizing the importance of discipline over fleeting motivation. Our conversation also covers handling client excuses and the mindset needed for long-term health and wellness. We will also answer your questions about overcoming weight loss plateaus, the benefits of diet breaks, and the dangers of prematurely jumping on hormone replacement therapy. Throughout the episode, hear practical advice on maintaining healthy habits, stress management, and the long-term perspective required for sustainable fitness.
Are you trying to build strength and muscle but not seeing the desired results? In this episode, learn seven key tips that can help you maximise your progress and avoid common mistakes along the way.Find out why good form is more important than lifting heavy weights, the significance of not skipping muscle groups, and how progressive overload is crucial for muscle growth. I'll also discuss the importance of rest, nutrition, and accountability in your fitness journey. Plus, find out why comparing yourself to others can be detrimental to your progress. 1-2-1 Online Fitness Member Inquiry FormMy InstagramMy XMy ThreadsMy YouTube ChannelMy ArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetFree Calorie Calculator Timestamps:(00:20) Struggling to Build Muscle? Here's Why(01:31) Good Form Over Heavy Weights: Injury Prevention Tips(03:34) Don't Skip Muscle Groups: Avoid Imbalances(05:18) Progressive Overload: The Key to Muscle Growth(08:04) Rest and Recovery: What to Do Outside the Gym(09:37) Accountability: How It Boosts Your Fitness Journey(11:40) Nutrition Essentials for Building Muscle(13:12) The Danger of Constant Comparison in Fitness(16:37) Wrap-Up: Maximise Your Strength Training Results
In today's episode, we dive into being overwhelmed with options in the health and fitness industry. And along with those options, comes a lot of opinions on the BEST route to take for our body- which leaves us confused and being pulled in a million different directions and one too many memberships. So I break down THE BIGGEST debate on social right now (strength training vs Pilates- which is best for you) and also talk about what memberships are worth it, what ones aren't and why we should be using YouTube as a the biggest FREE resource. Want to take your business BEYOND SIX FIGURES? Click HereWant my 12 week progressive Strength Training Program? Click HereFav yoga on Youtube!Fav Pilates on YoutubeDo you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!
How long have you been lifting those generic 3x10 app templates for? Well, it's time to LEARN how to ramp up your programming so you can start training like an athlete instead of a basic gym goer. In this episode the coaches share their personal goals when it comes to athleticism and body composition then dive into the top 3 things you need to keep in mind when designing your own program, how to structure your program, and lifting terminology you need to know that will help you continue progressing in your lifts. ENJOY, ATHLETES!!❤️Love the Podcast?? Leave us a review and at the end of the month you will be entered to win a 30 min consultation with Chauntae for custom macros and fat loss strategies! ➡️ We want to hear from you!! Got questions?? We have answers! Ask us anything about nutrition, strength training, building muscle, or lifestyle and we'll answer them on them LIVE on the podcast! https://q0mq1cfl15k.typeform.com/to/LcIXinhx
Do you struggle with how to pick the perfect strength training program to complement your cycling? Many cyclists often get caught up in the details of discipline-specific programs or try to plan out an entire year in advance. In this episode of the Dialed Health podcast, I discuss this issue and share my tips for how to best complement your cycling with strength training. I also discuss crucial factors to consider, the role of equipment in program selection, strength training benchmarks, and how to find the program that works best for you. Thank you Buycycle.com for sponsoring this episode! Use code "DIALEDHEALTH" at checkout to save $100 on your purchase. Links Mentioned: My Strava TrainerRoad Strength Training Benchmarks Find more from Derek Teel: Website: https://dialedhealth.com/ Instagram: @dialedhealth Youtube: https://www.youtube.com/@dialedhealth Listen as I Discuss: 02:04 - The importance of strength training twice a week indefinitely 04:59 - Why planning a full year of training in advance may not be ideal 08:06 - Equipment considerations when choosing a program 12:46 - Weekly riding frequency and volume: how it affects strength training 24:35 - Strength training experience levels: beginner, intermediate, and advanced 33:33 - The importance of riding discipline in program selection 42:42 - Strength benchmarks for cyclists 45:58 - How to modify workouts for injuries 56:39 - Focusing on habits and actions rather than specific long-term plans
On episode 649 of the 40+ Fitness Podcast, we discuss how to design your perfect strength training program after 40. You can find the full show notes for this episode at 40plusfitnesspodcast.com/649.
Summary In this episode, Chase and Chris discuss how to build a strength training program for hypertrophy. They emphasize the importance of teaching clients how to create their own programs and tailor them to their goals. They also discuss the significance of knowing where you're starting and how much time you can commit to training. They recommend starting with machines for beginners and gradually progressing to free weights. They also discuss the importance of workout splits, sets per muscle group, and the difference between compound and accessory movements. Finally, they cover the seven fundamental movement patterns: squat, lunge, hinge, pull, push, carry, and rotation. In this conversation, Chris and Chase discuss how to build a training program for hypertrophy. They cover the main movement patterns and provide examples of exercises for each pattern. They emphasize the importance of progressive overload and rest times in training. They also discuss the concept of overtraining and the need for proper recovery. The key takeaway is to create a sustainable program that aligns with your goals and preferences. Chapters 00:00 Introduction 00:58 Teaching Clients to Create Their Own Programs 11:33 Progressing from Machines to Free Weights 14:35 Choosing the Right Workout Splits 20:47 Incorporating Compound and Accessory Movements 21:43 The Importance of Fundamental Movement Patterns 21:47 The Seven Main Movement Patterns for Hypertrophy Training 24:42 The Importance of Progressive Overload and Rest Times 31:44 Avoiding Overtraining and Prioritizing Recovery 35:11 Creating a Sustainable Training Program SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Visit our Website: https://www.conquerfitnessandnutrition.com/ Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
00:00 - Intro00:50 - Integrating the Reverse Hyper Machine into the Easy Strength Program06:48 - Strength Training Program with Kettlebells11:59 - Managing Work, School, and Training with Limited Sleep20:49 - Rotating ABC Into Your Workouts24:55 - Dan John on General Physical Preparedness28:54 - Dan John on Maximalist Training37:13 - 3-Day Easy Strength Program 42:26 - Preparing to Compete Against Younger Competitors ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to EasyStrengthOmnibook.com to get Dan's latest book.
Are you wondering how to get started exercising when you have chronic pain, aches, or old injuries? Today I'm going over 5 Tips to get you started on a safe exercise program. 1. Released from a doctor and know what you can do 2. Be aware of chronic pain patterns (Nicole Sachs- Cure for the Chronic Pain, Dr. John Sarno) 3. Start slow 4. Learn how to exercise properly 5. Focus on a whole body program Mentioned in this episode:
Low Back Pain is one of the most common things that riders suffer from both on and off the bike. It can ruin the good time that mountain biking is supposed to provide for us and in extreme cases can even make riders quit riding. Even more frustrating is that there doesn't seem to be a consistent, predictable pattern with low back pain and it is often a mystery as to the specific underlying cause. But if you ignore it then it tends to get worse until you have to deal with it. I have experience with Low Back Pain both as a trainer who has helped riders overcome it but also as someone who has suffered from it. A long time ago I tweaked my back trying to deadlift too much weight and if I don't stay on top of it my back gets stiff and sore, plus I have to be conscious of it while training. This journey to find solutions for myself and the riders I've worked with has led me to discover some things that I feel can help a lot of riders out there. A lot of these things aren't your typical “stretch your hip flexors” advice you usually hear and they fill in some gaps that I think a lot of riders are missing in their attempts to fix their Low Back pain. First, before we get to the specific advice, make sure that there isn't something medically wrong with your back. Have a doctor check it out and see if there is something specific going on like a pinched nerve or a bulging disc. But if there isn't something specific wrong with your lower back and it just hurts at any time then there may be a few things you can do to help improve the situation. Here are 8 things that I've found can help improve your Low Back Pain: Be aware of your breathing. Improve your Hip Flexor strength with Isometric Exercises. Improve Hip mobility. Improve Spinal mobility. Have a Warm Up and a Pre-Ride Routine. Stand up for High Tension efforts. Use Flat Pedals. Use a Strength Training Program that creates a well balanced body. Be Aware Of Your Breathing. How you breathe affects a lot of things in your body, including your lower back. Several studies have found a link between bad breathing habits and low back pain, IMO most likely due to the inability of the core to properly stabilize under load (poor core stability has also been linked to low back pain). This means that you could be doing everything else right and still have low back pain. It's a low hanging fruit that can make a big difference so you may as well make it a part of your overall strategy. Good breathing will help to stabilize the midsection and reinforce good posture. You want to be aware of and practice good breathing habits on the bike, in the gym and during your everyday life. You can check out this post to learn more about optimal breathing habits and how to assess and optimize your breathing habits. Strengthen the Hip Flexors with Isometric Exercises. The recommendation to strengthen the hip flexors might come as a surprise to some riders. We've been told for years that the problem was tight hip flexors and that we should avoid exercising them directly and focusing instead on stretching them. I've found that this doesn't consistently fix the problem and that there isn't a direct correlation to a muscle being “tight” and it also being strong. A weak muscle creates its own set of problems that need to be addressed and in some cases, addressing the strength issue helps with the mobility/ ROM issues. I've also found that using Isometric Exercises to strengthen the Hip Flexors offers a way to safely strengthen them, which can be an issue with movement based exercises. The 4 best Isometric Exercises that I've found for this purpose are the Single Leg Hip Flexor and Glute Bridge, Squat and Lunge. Start with wherever you're at and work up to holding the weakest point of the movement that you can get into with good posture and breathing for 60-90 seconds. Do them 1-3 times a week, focusing on improving your ROM and breathing each week along with the time you are holding for. Improve Hip Mobility. Yes, you most likely do need to improve your hip mobility, you just need to focus on more than just the front of the leg (Quads and Hip Flexors). Your hips have 4 basic directions of movement and you want to do something to work on all of them. I like to use good old fashioned static stretching positions along with my breathing and a little bit of movement to help me get deeper into the stretch. The 4 stretches I like to do are the Quad/ Hip Flexor Stretch, Hamstring Stretch, Glute Stretch and Butterfly Stretch. You want to hold the stretches for as long as you can - 15 seconds is better than nothing and holding them for 5+ minutes might do you some good. In general, though, I recommend 30 seconds up to 2 minutes, 3-7 days a week. Improve Spinal Mobility. Another forgotten part of the low back pain problem is that your spine needs to be able to move freely and sometimes sticking points in that movement create excessive stress on the spine. Having a spine that moves freely that you can protect under load with tension is the ultimate goal and until both are achieved you may still be fighting low back pain. The 3 movements I like for working on my Spinal Mobility are the Sun Salutation, Twisty Slaps and Stick Windmill. Be sure to avoid pain when doing these movements and to use your breathing to help stabilize the spine and improve your ROM. BTW, if you don't feel comfortable with spinal twists then just do the Sun Salutation, you'll get a lot from it. Have a Warm Up Routine and a Pre-Ride Routine. Quality movement is pain free movement so your ultimate goal is to practice quality movement when you train and ride. Having a Warm Up and Pre-Ride Routine that focuses on improving your Hip and Spinal Mobility will help you to bring higher quality movement to your training and riding. Sitting in a car or sitting and spinning your way to the trailhead will most likely create stiffness in those areas, which will decrease your movement quality. Doing a few mobility movements like the Sun Salutation, Twisty Slap, Windmill and Reverse Lunge to High Knee can set you up for better movement potential on the trail which will improve your performance, endurance and decrease the chance of low back pain. Stand Up For High Tension Efforts. The posture you put a lot of tension on matters. Standing Postures are better for High Tension Efforts - better posture, better chest position for breathing, better core engagement, more hip extension, co-contraction at the knee at the bottom of the pedal stroke and less strain on the neck to look up. Seated Pedaling is good for Low Tension/ Recovery Efforts but the position and posture you are in is not good for creating a lot of tension. I know, you were told that Standing Pedaling is “less efficient” and to sit down on climbs to keep weight on the back tire. Seated Pedaling feels easier but easier isn't the same as “more efficient” - efficiency is a measurement of how much work is produced compared to the energy used to create it and in a lot of cases Standing Pedaling is actually “more efficient”. Remember too that Standing Pedaling is a new skill and you aren't very efficient at it, which makes it feel much harder. But once you use it for a while you get more efficient and it doesn't feel as hard. As far as keeping weight on the rear tire, you can keep weight on the back tire without having your butt on the seat. We've all seen examples of people climbing steep stuff while standing up so obviously it can be done and you don't have to keep your butt on the seat when climbing. Plus, you don't want weight on your rear tire, you want well timed pressure. If you needed weight then Clydesdale sized riders would never break traction on climbs but we know that isn't true so obviously there is more to it. You want to use weight to create pressure, specifically pressure into the rear tire that is timed with your pedal stroke, and that is often done better from the Standing Position, especially on technical climbs. A lot of riding related back pain is from too much reliance on seated pedaling. Break away from it and watch your performance improve and your pain go away. Use Flat Pedals. This isn't which pedal system is the highest performance at the highest levels of competition, it is about which system is healthier for the body. As a 40+ year old rider odds are super high that you don't pay your bills based on your riding performance and longevity is a priority for you. Flat Pedals force you to use a more natural pedal stroke, which places the stress on the hips and not on unnatural pulling with the Hip Flexors and Low Back. They also allow for variability in your foot position and the pedal stroke that you can't get when you are locking into the pedal in the same foot position every time you ride. This variability has been found to correlate to fewer injuries and lower injury potentials and the current theory is that prefect, repeatable movement isn't possible or desired for long term health. Flat Pedals will take stress off of your lower back by allowing for more natural and more variable movement which, when coupled with Standing Pedaling, can make a huge impact on your lower back pain. And with the risk of this sounding like an infomercial, the Catalyst Pedals I designed take this concept to its full conclusion by creating the most natural support possible for your foot, which further decreases pain and power and performance. Use A Strength Training Program That Creates A Well Balanced Body. Odds are pretty high that if you have low back pain then you haven't been consistently following a strength training program that creates a well balanced body, especially if you have been riding a lot. Maybe you haven't been working out at all or maybe you've been doing something that creates more stress on the lower back, like programs that have you doing a lot of circuits to build cardio or “work capacity”, but either way you need to evaluate your overall approach to creating and maintaining a healthy, high performance body. You can check out the podcast I did on Strength Training Basics For The 40+ Year Old Rider to learn more about what to look for in a good strength training program but as you get older this becomes more important. So in conclusion, Low Back Pain is about much more than just stretching your Hip Flexors and by following this advice you can get your Low Back Pain under control and start to move in a better direction with how you move on and off the bike. Until next time… Ride Strong, James Wilson
In this episode, Dr. Lisa walks you through 27 marathon tips that you should know before you run your first marathon. These tips are bite size and effective as they have been collected from previous clients, experienced marathon runners and from trial and error! Links for the episode: FREE PDF: How to incorporate strength training and running without overwhelmFollow Along Dynamic Warm Up on YoutubeMagnesium for muscle cramps (Use Code LISA to save 20%)Strength Training Program for Runners
In this episode, Dr. Lisa walks you through 27 marathon tips that you should know before you run your first marathon. These tips are bite size and effective as they have been collected from previous clients, experienced marathon runners and from trial and error! Links for the episode: FREE PDF: How to incorporate strength training and running without overwhelmFollow Along Dynamic Warm Up on YoutubeMagnesium for muscle cramps (Use Code LISA to save 20%)Strength Training Program for Runners
This weeks episode we answer Michalina's questions about the Strength Training for Cycling Performance programs: Should you repeat a Strength Training Program that you did last year? If so, is it better to focus on technique, or should you look to go heavier? Should you bike and then strength train, or strength train and then ride? How about Post Activation Potentiation (PAP) and Riding your bike after strength training- is there anything to that? Grab your favorite coffee and a notepad, we get into some of the big, juicy questions that many riders have about strength training for performance! Join the FREE Facebook Community HVTraining's Strength Training for Cyclists & Triathletes Coach Brodie's Book “Strength Training for Cycling Performance” Learn all bout Strength Training for Cycling Strength Training for Cyclists Certification Insiders List Get Started with the Stronger After 50 Programs --- Support this podcast: https://podcasters.spotify.com/pod/show/menachem-brodie/support
Today, we have a great episode for you! We'll be diving deep into the topic of structuring a strength training program. Strength training is essential to building muscle, increasing strength, and improving overall fitness. So, whether you're a beginner or an experienced lifter, this episode is for you!Before we dive into the details, let's briefly touch upon the importance of having a structured strength training program. Without structure, it's easy to get lost, waste time, or even risk injury. Having a well-designed program ensures that you're progressing efficiently, effectively, and safely. So, let's get started on how to structure an effective strength training program.The first step in structuring your program is setting clear and specific goals. Do you want to gain strength, build muscle mass, or increase power? Being clear about your goals will help you tailor your program to focus on the right exercises, sets, reps, and intensity. Remember, your goals play a vital role in program design....Group Coaching: https://stan.store/melissahadleyfitwithMSSupport the show
Lifting heavy is great, but there are a lot of ingredients that go into the recipe for getting better results out of your strength training. Having a program that works for your body, and your goals, is absolutely key to long-term consistency and results. Key Takeaways If You Want to Improve Your Strength Training Program, You Should: Consider all of the factors that make the process complete in a strength training program Remember that heavy lifting is just a piece of the puzzle, especially as you train into your 40s and beyond Focus on consistency and having a well-rounded training program in order to reach your goals How to Reach Your Goals Your program is the plan that is going to take you to your goal, which takes a lot of thinking and skill. This is why it is so important to understand that training concepts are not the same thing as strength training programming, and this is why they are so much more effective than just doing random workouts. While the ‘what', lifting heavy, may be easy to understand, the how and why of getting there is much more complex. Creating a plan that progresses and periodizes over time will help you accomplish the best of what strength training can do. Trust The Process While random workouts will no doubt do something, adding muscle mass and having a well-rounded workout is essential, especially as you train into your 40s and beyond. Lifting heavy and moving your body is great, but you need a program that is suited to you and your body's needs if you are ever going to reach your goal. By trusting the process and following a program that is aligned with your goals, you can take the burden off yourself and focus on being consistent. By showing up for yourself, you can continue to see great results and feel supported on your strength training journey. What is your relationship with your training program like? Share your thoughts with me in the comments section on the episode page. In This Episode Why lifting heavy weights over 40 is only part of the story (6:56) The importance of understanding the why behind your programming (11:27) How variables and frequency play a role in your programming strategy (16:05) Other components that go into a great training plan besides just lifting heavy (18:53) What you need to keep an eye on when you are programming for 40 and above (22:45) Quotes “Often we hear that we should ‘just lift heavy'. But what are the things that really go into just lifting heavy? And is lifting heavy really enough?” (2:25) “If you have a goal, you need a program.” (12:38) “Even though I have been coaching and lifting for over 10 years, I knew I could still get better at writing programs” (20:53) “Lifting heavy is an integral part of many great strength training programs. But it is not the only thing you likely should do, especially if you are trying to become more well-rounded and fit in your 40s and beyond.” (22:09) “There are a lot of things that we can do differently based on going through our 40s and beyond to start working with what's going on and working with those changes instead of saying, ‘well, it's just pointless; there is nothing I can do about this'.” (25:32) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 409: Overcoming All or Nothing Thinking In the Gym FYS 408: Growth Mindset in Fitness
So many people want to workout from home.And for good reason.It can seem overwhelming when you have a busy schedule to get to the gym.So how do you build a strength training program for home?In today's episode, we'll go through how to build out your own strength training plan at home with minimal equipment.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
On this week's episode, WHOOP VP of Performance Science Kristen Holmes is joined by Dr. Andy Galpin. Dr. Galpin is a professor of kinesiology at California State University, Fullerton and an expert in exercise science. He is also the Director of the Center for Sport Performance at CSU Fullerton where he conducts kinesiology and human performance research. Dr. Galpin and Kristen will discuss how to Dr. Galpin describes strength training (3:00), getting started on a program (5:45), neural adaptations and how muscles and bones work together (7:40), how to train differently based on your desired results (14:00), training for high performance vs. longevity (20:55), how speed plays a role in strength training (29:40), recommendations for a basic training routine (36:45), how Andy trains his pro athletes (47:15), tips on how to accelerate recovery (50:25), strength training advice for women (55:35), and the best tips to optimize your strength training program (58:47).Resources:Dr. Galpin on InstagramDr. Galpin on TwitterDr. Galpin on YouTubeDr. Galpin's WebsiteSupport the show
Episode Overview We are beyond excited to share Balance Movement Method with you all, a well-rounded strength training program for midlife women! Lori is a fitness, nutrition, and functional movement specialist, and a women's fitness instructor. I can't think of a more perfect person to lead this program with me. Feeling fit and recapturing your energy when you hit midlife can be discouraging if not downright disheartening. Especially if you hit the peri and post-menopause stages. In the Balance Movement Method, we're here to teach you how to adapt to get awesome results. Questions Answered in the Episode How does strength training support symptoms of perimenopause? The benefits of joining a strength training program for midlife women. Is it necessary to spend hours in the gym to see the results of strength training? What is NEAT and why is it important for our health? How does physical strength impact mental strength? Action Items The Balance Movement Method is going to make you feel your BEST using our efficient and effective movement method! Get on the waitlist and join us starting March 15th. Follow Lori on Instagram for fitness and healthy lifestyle tips. Key Moments in the Conversation [4:17] We want to show women that they are stronger than they think mentally and physically. Often times when you are in strength training and resistance training you start to see that about yourself. [7:40] Muscles are torn down during the workout, but they're rebuilt in the kitchen. You have to pair both fitness and nutrition to reap the benefits. [28:05] I don't do one-on-one coaching anymore because the magic happens with the group. I found that I don't have all the answers, and when we're all together, we can bounce things off one another and learn so much from each other.
Harold Gibbons with Mark Fisher Fitness shares the 4 crucial components of a massively effective strength training program. This is part 2 of 2. Episode 2041: [Part 2] The 4 Crucial Components of a Massively Effective Strength Training Program by Harold Gibbons Mark Fisher Fitness helps people who hate gyms find a fitness home they actually love. They offer classes, semi-private training, and six week transformation programs. Whether you've tried everything and never found a love match, or never even been to a gym at all, look no further. The original posts are located here: https://markfisherfitness.com/4-crucial-components-massively-effective-strength-training-program/ Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices
Harold Gibbons with Mark Fisher Fitness shares the 4 crucial components of a massively effective strength training program. This is part 2 of 2. Episode 2041: [Part 2] The 4 Crucial Components of a Massively Effective Strength Training Program by Harold Gibbons Mark Fisher Fitness helps people who hate gyms find a fitness home they actually love. They offer classes, semi-private training, and six week transformation programs. Whether you've tried everything and never found a love match, or never even been to a gym at all, look no further. The original posts are located here: https://markfisherfitness.com/4-crucial-components-massively-effective-strength-training-program/ Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices
Harold Gibbons with Mark Fisher Fitness shares the 4 crucial components of a massively effective strength training program. This is part 1 of 2. Episode 2040: [Part 1] The 4 Crucial Components of a Massively Effective Strength Training Program by Harold Gibbons Mark Fisher Fitness helps people who hate gyms find a fitness home they actually love. They offer classes, semi-private training, and six week transformation programs. Whether you've tried everything and never found a love match, or never even been to a gym at all, look no further. The original posts are located here: https://markfisherfitness.com/4-crucial-components-massively-effective-strength-training-program/ Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices
Harold Gibbons with Mark Fisher Fitness shares the 4 crucial components of a massively effective strength training program. This is part 1 of 2. Episode 2040: [Part 1] The 4 Crucial Components of a Massively Effective Strength Training Program by Harold Gibbons Mark Fisher Fitness helps people who hate gyms find a fitness home they actually love. They offer classes, semi-private training, and six week transformation programs. Whether you've tried everything and never found a love match, or never even been to a gym at all, look no further. The original posts are located here: https://markfisherfitness.com/4-crucial-components-massively-effective-strength-training-program/ Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices
Aging is a gradual process, and it can be hard to recognize the signs of aging for many people. To help combat this, strength training can be incredibly beneficial in boosting energy levels and improving work capacity. This can help maintain your physical strength and make everyday life easier too. Making mindful choices today can help ensure better health and vitality in the coming years. Strength training can be an important part of your overall wellness plan, helping to build muscles, maintain balance and increase bone density. Part of being in control is recognizing that you have a choice; you can choose to make physical activity a regular part of your routine and give yourself the gift of health for now and later. Tina Tang, a fitness trainer, is here to tell us why women over 40 should start strength training and the best way to do it. She's even created a 7-day beginners' strength training challenge starting February 6th so you can take your first step towards becoming stronger! Invite your friends along and make it an enjoyable experience for everyone. It's free, and all you've to do is sign up at getstrongover40.com/challenge, but for now, listen in to the conversation with Tina. Let's jump in! Snapshot of the Key Points from the Episode: [02:33] Key signs of aging that you may not see as a regular person. [06:07] Maintaining muscles Vs. building muscles as we age. How much strength training do you need, and where to get started? [11:29] The milestones to look for if you just started strength training. [15:04] How to know what weight to start lifting? [16:46] Tina's inspiration behind The Beginner's Strength Training Program. [20:16] Why do most women fear incorporating strength training into their life? Why do some women feel heavier after consistent strength training? About Tina Tang - Coach Tina is a Fit at 50 coach, creator of the 4S Formula to help mid-life women get stronger & leaner, and Founder of Iron Strong Fitness. Through her one-on-one coaching and online group fitness classes, she trains women over 40 and teaches them how to take control of their bodies by getting stronger and training consistently. Tina got into fitness super late…age 42! Before that, she was a Wall Street trader, jewelry designer/business owner. At age 40, she went through some unplanned life changes — a difficult divorce and the post-financial crisis economy that pushed her to close her jewelry stores. During that crappy time and for the first time in her life, she turned to working out as her dependable constant. She was going to the gym and taking strength group fitness classes. That was her FIRST foray into strength training. Since starting as a trainer at the age of 42, she has coached over 3,700 sessions, trained herself to her first pull-up to hit a personal record of 14 pull ups (at the age of 49!), and passed a grueling kettlebell coach exam where she snatched (exercise that brings a kettlebell from between the legs to overhead) 36 lbs 100 times within 5 minutes! Strength is her jam. Her proudest achievements include coaching some of her female clients to their first pull ups and competing in their first powerlifting competitions. She has a deep understanding of the needs and physical experiences of middle aged women. How to connect with Tina Tang: Website: https://www.ironstrongfitness.net/ Instagram: https://www.instagram.com/ironstrongfit Facebook: https://www.facebook.com/ironstrongfitness About Risa Morimoto - Founder and CEO of Modern Aging, Risa is a certified integrative nutrition health coach. She is passionate about ensuring people live the second half of their life feeling strong, fulfilled, and empowered. Though Risa is the host of the Modern Aging YouTube Channel, she has spent most of her career behind the camera as a producer and director of documentaries (Wings of Defeat, Broken Harmony: China's Dissidents) and TV (HGTV – House Hunters International, Selling NY, Animal Planet, A&E). Through Modern Aging, she deep dives and shares her findings on alternative, global approaches to holistic health and wellness. How to Connect Risa Morimoto: Website - https://thisismodernaging.com/ Instagram - https://www.instagram.com/thisismodernaging/ Youtube - https://www.youtube.com/c/ModernAging Facebook - https://www.facebook.com/thisismodernaging/
This episode talks about what your program should have to make sure you become a strong Badass Lifter! Free Badass Lifter Workout Here! ➡️ https://docs.google.com/spreadsheets/d/1iqoa9jXPsbAOUTE6MuX_m_hSw3IeNV3nhsNGSuZO1B4/edit Use code Lifter for 10% off The Beginner To Badass Lifter Program https://badasslifter.com/beginner-to-badass-lifter My Socials: Tik Tok https://www.tiktok.com/@badasslifterpodcast0?lang=en IG: https://www.instagram.com/badasslifterpodcast/
How do you know the strength training program your following is any good? We take a look at the top 3 ways that will help you know if your strength training program is good for your cycling and triathlon endeavours. Join the FREE Facebook Community HVTraining's Strength Training for Cyclists & Triathletes Coach Brodie's Book “Strength Training for Cycling Performance” Learn all bout Strength Training for Cycling Strength Training for Cyclists Certification Insiders List --- Support this podcast: https://anchor.fm/menachem-brodie/support
Karen Wonders is the Founder of Maple Tree Cancer Alliance, and a Professor of Exercise Physiology at Wright State University. She is passionate about advocating for exercise as a component of standard cancer care and a proud mom to her seven children. Karen's Reading List: Moving Through Cancer: An Exercise and Strength-Training Program for the Fight of Your Life by Dr. Kathryn Schmitz The American Society of Clinical Oncology's Guidelines for Exercise, Diet, and Weight Management During Cancer Treatment If you enjoyed this conversation please leave a review in your podcast app. CancerTalks is a platform for anyone who has been touched by cancer. Write to us at info@cancertalks.com if you have a story to share. If you're moved to donate, please visit cancertalks.com/donate.
Join our FB Group HERE Join the Fitter Leaner Stronger Program HERE
A pro wrestler's time is precious. Most of us are working during the week at a day job and working over the weekend as a professional wrestler. Training during the week needs to be maximum quality with no wasted time. The same is true for brand new wrestlers. Very rarely does wrestling school include actual weightlifting training as well. So, what should a brand new student of pro wrestling be doing when they are not inside the ring? We have answered all of those questions with Strongstyle. This is the first strength training program created by pro wrestlers, for pro wrestlers! Buy now! https://howtobecomeaprowrestler.thinkific.com/courses/strongstyle --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Are you looking for a strength training 30-minute workout or strength workout training program that's best and effective? Some people dedicate 30 minutes a day (or most days) to do lower body strength workout, upper body strength workout, or full body strength workout, and other various workout and exercises.Whether they're lifting weights or training for a race, people strive to fit in a 30 minute workout or strength workout, no questions asked. In fact, anything less feels like a waste of time.A lot of active people feel this way. But should the standard length of a TV show also be the standard length of your strength workout plan or strength program? Where did the magic 30 minute workout mark come from? Could it be too much, or possibly even too little?To get answers to these and other questions, watch this episode as I explain why a 30 minute strength training program is best, strength workout for beginners, strength workout routines, strength workout no equipment, strength exercises, strength training routines, and strength training benefits.#strengthworkout #strengthtraining #fitnessprogram
In this episode of the Eric Roberts Fitness Podcast I do a Q&A from my instagram story. If you want your question answered on the podcast, feel free to follow me on instagram, @ericrobertsfitness, and I will try to get to as many as I can! Hope you enjoyed the episode and if you did please feel free to leave a 5 star rating and review on iTunes. If you would like to join The Clubhouse, I can link it here. https://erfclubhouse.com Work With Me 1:1 https://ericrobertsfitness.com/contact/ Grab 52 FREE Metabolic Workouts HERE https://bit.ly/3eh60Qh Youtube Channel https://www.youtube.com/channel/UC1m03caTkdixNqlfzlrs7UQ Instagram - Eric Roberts Fitness https://www.instagram.com/ericrobertsfitness/ Tik Tok https://www.tiktok.com/@ericrobertsfitness?lang=en
In part 2 of my conversation with Dr. Stacy Sims, we're diving into training and nutrition strategies for women leading up to and post-menopause, plus guidance for phasing your training if you're still having a regular cycle - and discussing 2 popular diet strategies - Intermittent fasting and Keto - and if they are effective for active women. Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/eating-and-training-with-your-cycle-part-2-with-dr-stacy-sims/ ⭐️ Lioness 8-Week Women's Strength Training Program This is my 8- week strength training program that uses progressive overload to build muscle and increase your confidence in key lifts. Feel empowered, strengthen your body and sculpt your strongest, fittest physique at any age. ⭐️ The Body Fuel System My signature healthy eating program with 6 weeks of done-for-you daily menus, healthy recipes, and an easy eating guide to help support your goals! Gluten free, dairy free recipes plus Vegetarian options.
This is the episode where we lay out our fitness philosophy and give you steps to take action right away.Strength training is by far the most effective way to increase muscle mass, boost your metabolism, and improve your health in more ways than you can imagine, from mobility, balance, and flexibility to reduced risk of metabolic disease, high blood pressure, high cholesterol, and injury. It also tests you physically and mentally because it's hard—one of the best reasons for doing it!Today is about getting you moving on a training program right away.We will definitely cover some basic principles of strength training and muscle building, but we'll save a deep dive into all things strength-related for the next episode, where we'll examine in great detail WHY strength and resistance training are so important.But today is all about ACTION. Getting you moving and lifting right away. No excuses.Full show notes, transcript, and resources for this episode can be found at witsandweights.com/2.Timestamps:00:31 - The effectiveness of strength training02:05 - Understanding the lingo (defining terms)06:56 - Why follow a training program (vs. random exercise)?07:56 - Requirements for an effective strength training program10:40 - The best type of exercise and equipment for strength13:36 - What if I don't have access to a barbell or power rack?16:13 - The importance of the "Big 4" compound lifts18:05 - Proper form and technique21:15 - Choosing the right program33:07 - Your plan of action to START TODAY35:46 - Recap and preview of upcoming episodesRelated links:Starting Strength: Basic Barbell TrainingGreg Nuckols - 28 Free ProgramsAndy Morgan - The Big 3 RoutineBarbell Logic "Gym Shorts" YouTube playlistThe Fitness WikiMyoTape Body Measure TapeHow to ask a question:ASK PHILIP YOUR QUESTION HEREOther ways to connect:Philip on Instagram (@witsandweights)Philip by Email (philip@witsandweights.com)Wits & Weights Listener Community on FacebookWits & Weights on Reddit (r/WitsAndWeights)If you enjoy the show, let me know by leaving a review in Apple Podcasts!Support the show (https://www.buymeacoffee.com/witsandweights)
The topic of cancer is one that has been addressed more than once before on Inquiring Minds, and today Indre visits it once again, this time looking at the impact that exercise can have on those undergoing cancer treatment. Joining her for this revelatory discussion is Dr. Kathryn Schmitz, whose many, many accomplishments include holding the position of Distinguished Professor of Public Health Sciences at Penn State's College of Medicine and Penn State Cancer Institute, and as a past president of the American College of Sports Medicine. A tireless researcher and advocate in the field of exercise oncology, Dr. Schmitz has recently authored Moving Through Cancer: An Exercise and Strength-Training Program for the Fight of Your Life - Empowers Patients and Caregivers in 5 Steps. It is essentially a thoroughly science-based guide to how to strategically use exercise and strength training to help people fight cancer and recover from it, and Dr. Schmitz discusses it and so much more in today's highly informative and thought provoking episode. Show Links: Inquiring Minds Podcast Homepage Support the show: https://www.patreon.com/inquiringminds See https://omnystudio.com/policies/listener for privacy information. Moving Through Cancer Homepage Support the show: https://www.patreon.com/inquiringminds See omnystudio.com/listener for privacy information.
In today's world of online programs, it is easy to think they are all created equally. That is just not the case. In this episode I break down what you should be looking for in a quality strength training program. This is one of those episodes where you might want to take notes or listen to a couple of times. To check out my coaching offers, click HERE. And as always, you can reach me via email at contact.thecollaboration@gmail.com or over on Instagram @tiffstartsliving
In this Episode of Barbell Shrugged: What are the priorities for early teenage lifters. Coaching kids through puberty and large growth phases How to coach large groups and get great results Why movement quality is the priority in youth lifters How often should you test youth athletes Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram
I am and always have been big on pushing people into including strength training into their lives for the MANY benefits that it can create for your life.Not only to help with the fat loss process, but mostly to help maintain and build lean muscle that will help improve the lives of clients now and in the decades to come.While there may be MILLIONS of videos and programs that exist about designing the "best" workout program for both men and women, the fact of the matter is that there are really only a handful of exercises that everyone needs to do and should you include these into your weekly schedule you will train 90% of your bodies muscles and set the foundation for a strong and healthy body.In this weeks podcast, I wanted to talk about these 5 exercises and how you can build a super simple but HIGHLY effective strength program that will help you build strength, perform better in daily tasks in life and give you longevity to your independence as you age.I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me.Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time.Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team!Contact The No Breakfast Guy:Instagram: @the_no_breakfast_guyWebsite: www.thenobreakfastguy.comEmail: info@thenobreakfastguy.comYouTube: www.youtube.com/thenobreakfastguy
Main Idea: Being patient is God's strength training program; the more we endure the weight of suffering, the stronger we become. I. Be patient for the sake of future expectation (5:7-8) II. Be patient for the sake of present relationships (5:9) ...
Derek Cornell is the co-owner of Inner Pro Sports, and Vice President of sales and strategies. He and his team have developed Inner Pro, and it is a game changer for strength and conditioning. It will help your players work out with purpose and coaches can track their players progress. Reach out to Derek at dcornell@innerpro.com and @InnerProSports on Twitter. We are excited to have Inner Pro Sports as a partner on the podcast. Inner Pro Sports offers an app that will allow your players to have a more efficient and effective workout. It is like each player having their own personal trainer on their phone! Go to www.innerpro.com and check out their product and schedule a free demo.
This week we dive deep into Strength Training Program design. Join us as we discuss how to manipulate program variables such as Full-Body vs Split routines, exercise volume, training frequency, sets, reps, and adding Advance Overload Techniques. How to not get stuck in the Gregorian Calendar. Ways to maximize recovery. We'll also discuss intensity variation such as training to momentary muscular failure and even not to failure training.
When you're in perimenopause you're training is going to need a change as your body changes. You may notice that what once worked is no longer working for you. Stress is at an all time high and those cardio sessions are doing more harm than good at this point, especially if you're trying to lose weight.Here is an example of a 3 day full body workout that my clients have great success with, whether at home or in the gym.Rather than focusing on a number on your watch, build some muscle and strength to help you now and in the future. If you would like a copy of this workout, please reach out at www.katalystfitness.netor send me an email to kathykatalyst@gmail.comFollow me on YouTube Instagram Facebookcheck out my blogs at Blog Spot
Running is an endurance sport, so strength training might not be the first thing that comes to mind when thinking about your training program. But it absolutely should be! Strength training can complement endurance training to create better overall performance. In this week's episode of the podcast, we break down exactly why strength training is so beneficial and impactful for running performance, and then outline a few exercises and routines that can provide you with a tremendous return on investment!
Ask Coach Ben: Fitness, Nutrition, S&C, BJJ, and Random Q&A Podcast
Coach Ben gives you some considerations you should take when you're ready to start a strength training program.
What's up, Achievers?! We hope you had a wonderful Thanksgiving week last week! For the first topic, we cover how to train around a groin injury that incurred while sumo deadlifting (3:27). Next, we covered two questions in regards to strength training programming (10:12). Also, here's the link to the previous podcast we mentioned: https://achievingfitness.podiant.co/e/askachieve-101-how-to-put-together-a-strength-training-program-36fa7b2194738e/ Finally, our Stories That Will Make Your Heart Sing Segment starts on (22:32). 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. High fives and positive vibes! Jason and Lauren
What's up, Achievers?! We hope you had a wonderful Thanksgiving week last week! For the first topic, we cover how to train around a groin injury that incurred while sumo deadlifting (3:27). Next, we covered two questions in regards to strength training programming (10:12). Also, here's the link to the previous podcast we mentioned: https://achievingfitness.podiant.co/e/askachieve-101-how-to-put-together-a-strength-training-program-36fa7b2194738e/ Finally, our Stories That Will Make Your Heart Sing Segment starts on (22:32). 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. High fives and positive vibes! Jason and Lauren
In this first of two parts, we talk with Strenght and Conditioning expert Mike Boyle about some football-related subjects.How we can improve strength testing in soccer, recommendations regarding a football player’s strength and conditioning program and the importance of speed and power as much needed physical qualities for this athletes are the main themes approached in this talk.
What's up, Achievers?! We've got a very specific topic for today's episode and it's all about how to create and put together your own strengtht training program. Here are a couple of notes: Joint-By-Joint Approach Neck - Stability Shoulder - Mobility Scapular - Stability T-Spine - Mobility Lower Back - Stability Hip - Mobility Knee - Stability Ankle - Mobility Foot - Stability As you can see, the body is a series of stacked joints that seem to alternate in "need". You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of course, there are a ton of exceptions to this theory; however, it's a great starting point! Here's the general flow of our workouts: Warm Up/Movement Prep: 10-15 minutes Power Development: 5 minutes Strength: 25-40 minutes Conditioning: 5-10 minutes Total: 45-70 minutes A starting point to organize your strength workouts is to have three supersets. You want to incorporate these patterns: Squat, Hinge, Push, Pull, Single Leg, Core. A1) Your "main" lift A2) Mobility/Stability drill to enhance or support A1 B1) An exercise you can still "load up" over time but not quite as challenging and as technical as an A1 lift B2) same as B1 C1+C2) Both C1 and C2 are reserved for much "easier" exercises that either target "weak links" or promote hypertophy in a given area or for injury prevention purposes. Here are two youtube episodes that have a beginner and intermediate workout for a "real-life" example! 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?! We've got a very specific topic for today's episode and it's all about how to create and put together your own strengtht training program. Here are a couple of notes: Joint-By-Joint Approach Neck - Stability Shoulder - Mobility Scapular - Stability T-Spine - Mobility Lower Back - Stability Hip - Mobility Knee - Stability Ankle - Mobility Foot - Stability As you can see, the body is a series of stacked joints that seem to alternate in "need". You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of course, there are a ton of exceptions to this theory; however, it's a great starting point! Here's the general flow of our workouts: Warm Up/Movement Prep: 10-15 minutes Power Development: 5 minutes Strength: 25-40 minutes Conditioning: 5-10 minutes Total: 45-70 minutes A starting point to organize your strength workouts is to have three supersets. You want to incorporate these patterns: Squat, Hinge, Push, Pull, Single Leg, Core. A1) Your "main" lift A2) Mobility/Stability drill to enhance or support A1 B1) An exercise you can still "load up" over time but not quite as challenging and as technical as an A1 lift B2) same as B1 C1+C2) Both C1 and C2 are reserved for much "easier" exercises that either target "weak links" or promote hypertophy in a given area or for injury prevention purposes. Here are two youtube episodes that have a beginner and intermediate workout for a "real-life" example! 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?! We've got a very specific topic for today's episode and it's all about how to create and put together your own strengtht training program. Here are a couple of notes: **Joint-By-Joint Approach** Neck - Stability Shoulder - Mobility Scapular - Stability T-Spine - Mobility Lower Back - Stability Hip - Mobility Knee - Stability Ankle - Mobility Foot - Stability As you can see, the body is a series of stacked joints that seem to alternate in "need". You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of course, there are a ton of exceptions to this theory; however, it's a great starting point! **Here's the general flow of our workouts:** Warm Up/Movement Prep: 10-15 minutes Power Development: 5 minutes Strength: 25-40 minutes Conditioning: 5-10 minutes Total: 45-70 minutes A starting point to organize your strength workouts is to have three supersets. You want to incorporate these patterns: Squat, Hinge, Push, Pull, Single Leg, Core. A1) Your "main" lift A2) Mobility/Stability drill to enhance or support A1 B1) An exercise you can still "load up" over time but not quite as challenging and as technical as an A1 lift B2) same as B1 C1+C2) Both C1 and C2 are reserved for much "easier" exercises that either target "weak links" or promote hypertophy in a given area or for injury prevention purposes. Here are two youtube episodes that have a [beginner](https://www.youtube.com/watch?v=NBn5fuIcjV8) and [intermediate](https://www.youtube.com/watch?v=dw9SATOo5iU) workout for a "real-life" example! 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?! We've got a very specific topic for today's episode and it's all about how to create and put together your own strengtht training program. Here are a couple of notes: **Joint-By-Joint Approach** Neck - Stability Shoulder - Mobility Scapular - Stability T-Spine - Mobility Lower Back - Stability Hip - Mobility Knee - Stability Ankle - Mobility Foot - Stability As you can see, the body is a series of stacked joints that seem to alternate in "need". You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of course, there are a ton of exceptions to this theory; however, it's a great starting point! **Here's the general flow of our workouts:** Warm Up/Movement Prep: 10-15 minutes Power Development: 5 minutes Strength: 25-40 minutes Conditioning: 5-10 minutes Total: 45-70 minutes A starting point to organize your strength workouts is to have three supersets. You want to incorporate these patterns: Squat, Hinge, Push, Pull, Single Leg, Core. A1) Your "main" lift A2) Mobility/Stability drill to enhance or support A1 B1) An exercise you can still "load up" over time but not quite as challenging and as technical as an A1 lift B2) same as B1 C1+C2) Both C1 and C2 are reserved for much "easier" exercises that either target "weak links" or promote hypertophy in a given area or for injury prevention purposes. Here are two youtube episodes that have a [beginner](https://www.youtube.com/watch?v=NBn5fuIcjV8) and [intermediate](https://www.youtube.com/watch?v=dw9SATOo5iU) workout for a "real-life" example! 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
In this episode, I had the pleasure of interview my good friend and colleague, Ben Racke (@benracke). Ben is an online personal trainer and nutrition coach, and continues to train with several clients in person. I'm so excited for you to listen to this episode, since it is absolutely jam packed with value. We cover everything from why you need to be strength training in today's society, how prioritizing your health will likely lead to improved aesthetics and performance gains, and how you can get past caring about the opinions of others as you begin your own journey. If I'm being honest, the description can't do this episode justice, so I'll let you get to listening!One last thing; if you enjoyed this episode and found it valuable for you, it would mean the world to me if you dropped a 5 star rating and review, as that will help the show move up in the iTunes rankings and we'll be able to reach and help more people! As always, my inbox is open so please feel free to reach out (@tclarknutrition on IG) if you have any questions, feedback, or recommendations for future podcast topics!Thanks for listening!Connect with me on IG: @tclarknutrition
Beginner Tip 37 - Bike Speed and Momentum. On this week's episode: The power-cost of accelerating vs. maintaining speed Speed and momentum uphill, into headwinds, and coming out of corners The best way to accelerate up to speed Burning matches Conserving energy LINKS AND RESOURCES: 19-week Strength Training Program for Triathlon (coupon code "LAUNCH" for 60% off until 30 September) That Triathlon Show website Beginner Training Plans Coaching Triathlon Strength Training in 2018 - The Definitive Guide The Triathlete's Strength Training Formula | EP#81 All cycling-related That Triathlon Show episodes on one single page Optimal Bike Pacing and Best Bike Split with Ryan Cooper | EP#131 SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing. CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Triathlon periodisation and periodisation in general is tradition-driven more than evidence-led. John Kiely is a researcher on the one hand and a coach and practitioner on the other, and today he explains why periodisation is no holy grail, and certainly not backed by the scientific research. IN THIS EPISODE YOU'LL LEARN ABOUT: -The flaws in the available research on periodisation, and the incorrect conclusions drawn from these flaws -The importance of buy-in and the psycho-emotional state of the athlete -How training variation and a good decision-making process beats periodisation -A 21st century approach to decision-making in training SHOWNOTES: https://scientifictriathlon.com/tts148/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES: 19-week Strength Training Program for Triathlon (coupon code "LAUNCH" for 60% off until 30 September) The Triathlete's Strength Training Formula | EP#81 Triathlon Strength Training in 2018 - The Definitive Guide Triathlon periodisation with Chris Myers | EP#112 Periodization Paradigms in the 21st Century: Evidence-Led or Tradition-Driven? Periodization Theory: Confronting an Inconvenient Truth John's ResearchGate profile John's Twitter RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
The Simple Sophisticate - Intelligent Living Paired with Signature Style
~The Simple Sophisticate, episode #201 ~Subscribe to The Simple Sophisticate: iTunes | Stitcher | iHeartRadio | YouTube "Exercise should be regarded as tribute to the heart." —Gene Tunney Disspell the myths, push through the pain, discover what you do not know so the wrong information no longer holds you back. The concept of good overall physical health is a tripod: aerobic, strength and flexibility. A regular regimen which includes these three components will offer a firm foundation of lasting health. When we pair strong physical health with emotional and mental health, we are a mighty force with the potential to live well. As 2018 began, one of my resolutions was to improve the quality of my strength program. As I shared in TSLL's first book, in chapter six which focuses on health and beauty, my approach to creating a strength program is to hire a personal trainer for at least one session and hire them to help you design an at-home working routine. Having done this more than thirteen years ago, I realized I may need a refresher to my routine. The opportunity to work with an expert in the field of fitness as well as health and nutrition was something I didn't want to squander. Yes, I know the basics of health. As a collegiate athlete who has competed at the national level, and throughout my entire childhood, as well as coached varsity volleyball in high school, I knew the general concepts of proper form, body awareness and possible exercises. What I didn't have was accountability and someone to push me further than I would push myself. After all, having the energy and the time to accomplish what I want is typically the biggest obstacle I run up against, as I have a feeling most of us do, when it comes to changing the quality of our lives. It's not that we don't know better or don't want to make the change, it the ability (willpower, time, support) that is lacking. Wanting to gain as much benefit from my sessions as possible, I had a list of questions in my mind to address my concerns and questions as well as a clear set of objectives I hoped to attain. Objectives: an effective strength routine I can complete at home a challenging routine that keeps my body toned, lean, and strong to habituate in my mind the act of the created routine Questions & Concerns: How to not become bulky, what causes this to happen? What should I eat and when to support my objectives? How often and how long? What equipment do I really need at home to complete my routine? For ten weeks, each Monday, I met with my personal trainer at a local gym. For an hour we went through a training session which was different each week. Later in the week, I would take an hour at home and follow that particular week's strength routine, fitting in a total of two strength routines each week. Part of the reason I hired the trainer for 10 sessions was to accomplish my third objective: to create a habit. Sure enough, now that I have been on my own for two weeks, every Monday afternoon or evening, I carve out 1 hour and get to work. I have chosen a day that works best with the rest of my schedule (blogging and teaching, as well as my walking schedule with the dogs). I have also found tending to my first strength routine of the week on Monday is a wonderful way to start the week as I feel I have accomplished something that does take a lot of willpower, and at the beginning of the week, I have far more than I would have on even Tuesday, let alone Wednesday or Thursday and especially Friday. The component my trainer made available through our sessions together was her knowledge of eating well paired with proper fitness. As a nurse and health coach, she answered many questions that I raised as well as offered a multitude of different ideas for eating well and what to eat directly before and after my training sessions (good carbs and protein). The benefits of regularly incorporating a strength routine into your overall health regimen are immense now and throughout your entire life (US Supreme Court Justice Ruth Bader Ginsburg at the age of 85 just released her new book The RBG Workout which include many of the exercises in my new workout - planks anyone?), and below are the most important reasons to create a plan that is effective and consistently adhered to as reported by the Mayo Clinic. Reduce the potential of osteoporosis in later years. Bone strength is greatly increased with regular strength training. The calories keep on being burned. Metabolisms increase, caloric burn continues long after the workout and thus a leaner body results (so long as the eating regimen is in proper alignment). Can reduce chronic pain and health maladies such as back pain, heart disease, depression, diabetes, arthritus and obesity. Improves the mind's agility. Some studies have revealed a connection between regular strength training and the mind's ability to learn new skills and improve memory and analytical thinking. The truth about about strength training and losing weight is that as The New York Times reported in 2015, if we do not pair our physical fitness — both aerobic and strength training — with a diet of moderation and balanced nutrition, we thwart the positive results that can be possible. (read: How to Enjoy Eating Every Day and Love the Results, episode #165) What does my new strength training entail? Below are the components. 2-3, 45 minute - 1 hour sessions each week Goal each week: work out both upper and lower in either individualized sessions or combo sessions Visit WorkOutLabs.com to see in illustrations as well as build your own routine based on the part of the body you want to train. Begin with a 5 minute aerobic warm-up: walking, rowing, stairs, etc. Determine what will be the focus: upper, lower or both determine how many sets and how many repetitions in each set I usually choose to do three sets of 10, or graduated, 12-10-8; four sets if I am feeling as though I have energy Begin with the most challenging items first (to boost your confidence and get them out of the way) Incorporate abs into every workout by simply keeping them tight to maintain your balance and proper form. Create circuits of 2-4 different exercises, each with their sets and repetitions as it creates "segments" for your workout. Example: Ab workout — knee tap crunches, plank hold and hallow hold (each 10x or 10 seconds, 3 sets of each) End with a full abdominal segment 5 segments is usually what I include in strength routine Drink water throughout Never back-to-back sessions Equipment used: 5 pound hand weights (see in the above image - linked here) 15 lb kettlebell (seen in the image with Norman), 20 and 25 lbs are also something I might add in the future as I used these graduated weights in my workouts with my trainer. Resistance bands with handles in three varying strengths (seen in image above - linked here) Resistance bands, loops in five different strengths (seen in image above - linked here) Considering the following equipment: Bosu sports balanced trainer (half ball) for ab and arm work - push-ups Exercise ball - for abdominal and hamstring work An elimination or reduction of the following foods: pasta alcohol highly processed foods added sugar Sample Lower Body workout: 5 minute warm-up - walking or jumping jacks or jump rope walking lunges, air squats, 1 leg deadlift (10x, 3 sets) sled down and back in the hallway (see image with Norman in the chair below), kettlebell squats, knee to chest with 1 second pause (works the abs and arms as well). 3x, 10 each or 10 yards for the sled each way. banded kickbacks, ball hamstring curl, ab sit-ups, wall sit (3x, 10 repetitions) ball v-up, reserve side lung (3x, 12-10-8 repetitions) ab work: leg lifts, with weight behind head to overhead, oblique twists, straight arm pulses; 12-10-8 Sample Upper Body workout: 5 minute warm-up - see above inchworm with pushup, walking lunges with bicep curl, shoulder taps, wall touch sit-ups; 4 sets, 5-10 repetitions push ups, upright row, chest press; 3 sets, 12-10-8 tricep curl, row, box push-up, lateral raise, overhead press, bent over fly; 3 sets, 12-10-8 ab work: wall touch, knee touch, knee to chest, plank knee to chest; 3 sets, 10 repetitions Sample Combo workout: pick and choose 2-3 of each workout above ~Norman as weight on the "sled". Counter-clockwise beginning in the lower lefthand corner: (1) First go-round, Norman are you ready? (2) after two lengths of sliding - I've got this; (3) Are we done?; (4) I am exhausted as you look, but anytime you want to push me again, I am here.~ Results and Outcome Thus Far The positive changes I have seen 12 weeks into my new strength training are gradual, but promising. While I do not get on a scale as muscle mass weighs more than fat, I instead pay attention to how my clothes fit: are my pencil skirts tight or do they easily slip on? which loop in my belt am I using? Can I fit comfortably into my jeans? While our bodies do fluctuate throughout the month, understanding our body's rhythms and how we feel after eating certain foods is part of understanding and determining whether our bodies and thus our health is on track. One improvement I have noticed is that my ability to hold poses in yoga has improved which is something I have always wanted to do since I began yoga more than seven years ago. And one of my fears was not realized (bigger shoulders). Yes, my shoulders and arms are slightly more defined, but they are no larger than they were when I wasn't doing my strength training. With the attention to a well-rounded arm strength routine, my entire arm is more capable of holding my body. One detail that was an important point for me to learn was that my body will swell up approximately 2-3 days after a strength training session. While I knew it would be sore (and it was especially so after the first week's session), I didn't realize it was also sweeling due to the body and muscles attempting to heal itself. It is important to note this temporarily change because it will feel (because it is) as though your muscles are expanding, but they will heal and in 2-3 days, the swelling will be gone. Since I keep my weights small (5lb for arm workouts and use high repetition), bulkiness is not something to fret about as was one of my questions from the beginning. The key to losing inches or maintaining the weight we have if that is the goal is to eat smart but not deprive ourselves and workout consistently while mixing up the routine we do each time to keep our muscles on their toes. I don't know if I'll ever fit into size 4 (US) jeans again as I am currently between a 6 and an 8, but the size doesn't matter so much anymore as my goal is to keep my body healthy and strong so I can be hiking, paddleboarding, taking yoga classes and cross country skiing well into my 80s and 90s, as well as go on lengthy walks with my dogs. I hope my experience has helped you, and while this is my tailored routine based on my time with a personal trainer, I do encourage you to seek out an expert in fitness and nutrition who can give you a personal plan for strengthening your body as well. As an investment in our health, I am confident you will see great value in receiving answers to questions you may have regarding your health and fitness journey. ~SIMILAR POSTS/EPISODES from the ARCHIVES YOU MIGHT ENJOY: ~Why Not . . . Lose Those Last 10 Pounds? ~To Get and Stay in Shape: Keep It Simple, episode #190 ~15 Things to Do to Not "Feel Fat", episode #52 ~Learn more and sign up for TSLL's Weekly Newsletter Petit Plaisir ~Paris in Stride: An Insider's Walking Guide by Jessie Kanelos Weiner and Sarah Moroz ~Learn more about why I love this book in a full review here. ~Sponsor of this week's episode: Audible Receive a free book with a 30-day trial membership Visit audible.com/simplesophisticate or text simplesophisticate to 500500
On this episode, Bob and Lee are joined by Scott Puckett of Sorinex -- a firm known world-wide for their strength training equipment. Now, Sorinex is fielding a tactical training group and a new sled, which is designed to be used at the range. This is cutting edge training for serious shooters.
In this episode, I go over how to create a strength training program from start to finish. Creating a program starts with asking the right questions. What is your goal? What has worked in the past? How much time can you dedicate to training? Once you have a good understanding of the details, you can dig into the training variables - intensity, volume, etc. This could be an entire year of podcasts, but hopefully, after listening to this episode you will be better capable of designing quality programs. Resources in the show: Prilepin's Chart: https://www.instagram.com/p/BXJqHdsACl8/?taken-by=huntfitness Relative Intensity Chart: https://www.instagram.com/p/BXEnbP1gPl0/?taken-by=huntfitness RPE Chart: https://www.instagram.com/p/BW2-qIlgMwV/?taken-by=huntfitness Connect with Kyle: www.KyleHuntFitness.com Instagram: @HuntFitness YouTube: @HuntFitnessTV Check out the Absolute Strength Powerlifting Program: http://www.kylehuntfitness.com/absolute-strength/
An effective home based strength training program that will get you results
The first step to designing a strength training program that works for you, is to decide why you want to strength train. Are you interested in function, size, strength, power or muscular endurance? If you’re first starting out I always recommend you start with function. We built a page to show you exactly how to do all the strength training exercises we talk about in this episode. Just click here.
We live in a forward dominant world. What I mean by this is most people work at a desk which means they’re reaching forward all the time at work, many people drive a car where they’re reaching forward on the steering wheel, even if you have an active job where you’re on your feet and moving around you will spend most of your day reaching forward because usually the work that needs to be done is right in front of you. So if you live a life where you’re constantly forward or you’re concerned about having shoulders that round forward your exercise program needs to reflect that to counter balance it. When you're doing your exercise program you should do at least 2 but probably 3 pulling exercises per 1 pushing exercise.
In this podcast I talk all about workout splits--full-body (00:45), upper/lower (21:00), push-pull-legs (27:22), body part (31:32), and more--and how to know what's likely to work and what's not and what's going to be best for you. ARTICLES RELATED TO THIS VIDEO: Get Strong Fast With the 5/3/1 Strength Training Program: http://www.muscleforlife.com/get-strong-strength-training/ The Definitive Full-Body Workout Guide: What Works, What Doesn’t, and What’s Best: https://legionathletics.com/full-body-workout/ The Definitive Guide to Muscle Hypertrophy (Muscle Growth): http://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth/ The Definitive Guide to Intermittent Fasting: http://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/
Developing a Cardio and Strength Training Program at Home after a Non-Traumatic Spinal Cord Injury
© 2020-2025 Ivy Podcast Discovery LLC
