Podcasts about upper body

Send us Fan MailDr. Dave Walton from TF Voodoo joins Aaron and Peaches to break down how to actually train for rucking without wrecking your body.Dave is a retired Green Beret, doctor, rucking coach, and the brain behind TF Voodoo. In this episode, he explains why most people train for rucking wrong, why “just ruck more” is one of the fastest ways to get injured, and how to build real load carriage performance through Zone 2 cardio, strength training, progressive ruck programming, foot care, boot selection, sock selection, posture, breathing, pacing, and misery management.This episode is especially important for anyone preparing for Air Force Special Warfare, Special Forces Assessment and Selection, military selection courses, long rucks, heavy rucks, or tactical load carriage events.Dave lays out what candidates should do months before a ruck, how to build a base before adding load, why short intense rucks beat long junk-mile rucks, how to manage blisters, what to eat and drink before and during a ruck, and how to survive if you have a hard ruck coming up with limited time to prepare.Find Dave and TF Voodoo:TFVoodoo.comCheck out Tasty Gains:TastyGains.comTrain with Modern Athlete Strength Systems:OnesReady.comOperator Training Summit:OperatorTrainingSummit.comChapters:00:00 - Ones Ready Intro01:05 - Tasty Gains and Modern Athlete Strength Systems03:11 - Welcome Dr. Dave Walton from TF Voodoo03:30 - Dave's Background in Rucking and Special Forces04:00 - Why “Just Ruck More” Is Terrible Advice05:00 - The Three Parts of Rucking Performance05:53 - Fitness, Technique, and Misery Management06:39 - Start With Zone 2 Running Before Rucking07:30 - Why Zone 2 Builds the Engine08:55 - Build to 90 Minutes of Zone 209:14 - Why Zone 2 Is Boring but Necessary10:00 - Strength Training for Rucking10:55 - Bench Press and Squat Standards11:30 - Upper Body and Lower Body Strength for Load Carriage13:00 - When to Start Actual Rucking13:30 - Field-Based Progressive Load Carriage14:28 - How Often Should You Ruck?15:00 - Start With 10 Percent of Body Weight15:56 - Short Intense Rucks Beat Long Junk Miles16:50 - Why Long Rucks Increase Injury Risk18:22 - Shut Up and Ruck and TF Voodoo Resources19:20 - Load Carriage Training Circulars20:00 - Foot Care for Tactical Athletes20:46 - Dave Does Not Have a Foot Fetish21:20 - Skin, Boots, Socks, and Insoles22:12 - Old Boots vs. Modern Rucking Boots23:00 - Heat, Friction, Moisture, and Blister Formation24:00 - Finding the Right Sock and Boot Combination25:00 - Foot Conditioning Takes Time26:00 - Mobility Screening and Ankle Mobility26:55 - Taylor Starch Is Somewhere Punching the Air27:30 - Flexibility vs. Mobility28:00 - Ruck Selection and Frame Use29:00 - Posture Under a Ruck29:30 - Strength Exercises That Actually Matter30:00 - Six Main Lifts for Tactical Athletes31:25 - Functional Strength vs. Bodybuilding32:30 - Shoulders Back and Down33:15 - Head Up and Eyes on the Horizon34:15 - Breathing Under Load35:00 - Leaning From the Ankles36:00 - Walking Fast vs. Running With a Ruck37:00 - The Ruck Shuffle38:21 - Misery Management and Strap Adjustment39:30 - Hip Belt, Waist Belt, and Load Transfer40:43 - Why You Should Use the Hip Belt42:02 - How to Find Your Iliac Crest42:30 - Sternum Strap and Shoulder Strap Management44:00 - Why Ruck Setup Is Individual44:44 - Unit Ruck Training and Avoiding Injuries46:22 - Free TF Voodoo Training Circulars47:00 - What to Do If You Have a Ruck Tomorrow47:30 - Hydration, Fueling, and Carbs48:30 - Nerd Clusters and Snickers for Ruck Fuel49:30 - How Much Water to Drink During a Ruck50:39 - Fueling During a Zulu Course Refire51:23 - Eat and Drink Before You Think You Need It51:45 - Warm Up Before the Ruck52:20 - Cadence and 180 Beats Per Minute53:15 - Music, Pacing, and Ruck Rhythm55:34 - Liner Socks, KT Tape, and Hot Spots56:30 - Why Duct Tape Is a Bad Idea57:47 - Taping Feet Before Blisters58:23 - Moleskin, Donuts, and Blister Management01:01:16 - Boot Lacing for Hot Spots01:02:20 - Packing the Ruck Correctly01:03:20 - Mental Prep and Not Quitting01:04:10 - Ruck Pacing Strategy01:04:37 - Don't Start Too Fast01:05:00 - Physiological Sigh and Breathing Reset01:07:00 - Arm Swing and Maintaining Pace01:08:30 - Shuffle, Fast Walk, and When Not to Run01:10:21 - Why Stopping Can Break Momentum01:10:55 - Final Thoughts from Dave01:11:41 - TF Voodoo Resources and Rucking Handbook01:12:40 - ClosingSupport the showJoin this channel to get access to perks: HEREBuzzsprout Subscription page:  HERERegister for our Operator Training Summit:  OperatorTrainingSummit.comFind an Air Force Recruiter: AirForce.comCollabs:Ones Ready - OnesReady.com 18A Fitness - Promo Code:  ONESREADY ATACLete - Follow the URL (no promo code):  ATACLeteDanger Close Apparel - Promo Code:  ONESREADYDFND Apparel...

Competition: What injury did Akash pick up, and on which leg? Answer to podcast@rntfitness.com. The winner gets £100 of personally curated supplements. See Ep 480 for details.   12-Week Get Jacked: https://docs.google.com/document/d/1uod90IY7xw3G1o8j8EpWiqkY-UnZYzXR4Bbyulu4WLY/edit?tab=t.0   How To Train For Maximum Size And Strength: https://www.rntfitness.co.uk/train-maximum-size-strength   Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best    Free 12-week Transformation Calculator: https://calculator.rntfitness.com     Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow    –   In this episode, I break down the fractured ankle I picked up mid-run in Singapore, the mindset shift that followed, and the exact 12-week upper body specialisation I built to keep training hard while my foot heals.   0:00 Fractured Ankle Update 6:34 Building the 12-Week Upper Body Program 10:39 Weekly Split Overview 11:25 Monday - Chest & Back Heavy 15:00 Tuesday - Delts & Arms Heavy 17:01 Wednesday - Pilates & Blood Flow Restriction 19:15 Thursday - Chest & Back Light 21:41 Friday - Delts, Arms & Legs Light 22:47 Saturday - Pilates & Cardio Options 24:13 Phase One Plan & What's Next   Follow us: Website - https://www.rntfitness.com  Instagram - https://www.instagram.com/rnt_fitness  Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Tired of staring at the wall on the treadmill? Want a workout that actually feels like a party instead of a chore? It's time to talk about Israeli folk dancing.Most people think it's just a bit of light footwork and clapping, but it is actually a stealthy, intense full-body workout. If you want to sweat, build muscle, and sharpen your mind all at once, here is why you need to drop your gym routine and get to a dance circle:

Gugs Mhlungu speaks with Juanita Khumalo, Fitness and wellness coach & founder of TROVE Wellness about the often-overlooked importance of upper body training, how strengthening the upper body can help prevent injuries, improve posture, and support overall well-being. Gugs Mhlungu gets you ready for the weekend each Saturday and Sunday morning on 702. She is your weekend wake-up companion, with all you need to know for your weekend. The topics Gugs covers range from lifestyle, family, health, and fitness to books, motoring, cooking, culture, and what is happening on the weekend in 702land. Thank you for listening to a podcast from 702 Weekend Breakfast with Gugs Mhlungu. Listen live on Primedia+ on Saturdays and Sundays from 06:00 and 10:00 (SA Time) to Weekend Breakfast with Gugs Mhlungu broadcast on 702 https://buff.ly/gk3y0Kj For more from the show go to https://buff.ly/u3Sf7Zy or find all the catch-up podcasts here https://buff.ly/BIXS7AL Subscribe to the 702 daily and weekly newsletters https://buff.ly/v5mfetc Follow us on social media: 702 on Facebook: https://www.facebook.com/TalkRadio702 702 on TikTok: https://www.tiktok.com/@talkradio702 702 on Instagram: https://www.instagram.com/talkradio702/ 702 on X: https://x.com/Radio702 702 on YouTube: https://www.youtube.com/@radio702 See omnystudio.com/listener for privacy information.

We wore the best shoe ever before this mailbag episode! We opened it up to listener questions, diving into tons of tricky and fun topics.Topics this week: David's first run in the shoe that's changing road running, our eventful weekend, Omega 3 supplementation, the types of heat training we like, our dream study design involving bicarb and fatigue resistance, leptin levels, upper body lifting, improving low testosterone levels, coaching specialization, helping a teammate with REDs, treadmill training, building up volume, rest intervals, preparing for summer heat, and more!Thank you for getting us off the floor for this episode. We love you all! HUZZAH!-David and MeganClick "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swapBuy Janji's amazing gear: https://janji.com (code "SWAP")The Wahoo KICKR Run is the best treadmill on the market: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

If you could only pick one exercise per muscle group to maximize hypertrophy, what would you choose—and which “go-to” movements are actually overrated? In this episode of the J3 University Podcast, John Jewett and co-host Luke Miller continue the series (following last week's upper-body breakdown) by covering lower body and arm training through a practical lens: biomechanics, repeatability, and long-term sustainability. They move from spinal erectors through glutes, quads, hamstrings, calves, biceps, and triceps—explaining why certain patterns are easier to progress, which setups hold up best over time, and where popular choices (like rack pulls, walking lunges, seated calf raises, and more) often fall short depending on the individual. The core message stays consistent: there's no universal “best” exercise—only the best option for your structure, goal, and ability to execute it consistently.

Day 11 turns the focus to upper body stability — control through the shoulders, scapulae, and trunk while the arms move with purpose.The shoulders are designed to move, but they rely on stability from the scapulae, rib cage, and core to do so safely and powerfully. When that control is missing, strength becomes shaky, technique breaks down, and irritation creeps in.This session is about owning positions before loading them.You'll work through patterns that develop:Scapular control during pushing, pulling, and reachingShoulder stability through full ranges of motionTrunk integration to support arm movementThe ability to absorb and produce force without leaking tensionUpper body stability isn't about stiffness. It's about precision. Knowing when to create tension, when to release it, and how to move the arms independently while the rest of the system stays organised.Like the other stability days, this session provides immediate feedback. Weak links become obvious — and once you can see them, you can address them.Stable shoulders move better.Controlled movement builds strength.Preparation prevents problems.Day 11 reinforces control where it matters most.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Day 5 shifts the focus to the upper body — shoulders, thoracic spine, and the structures that connect them.Modern life tends to close the upper body down. Sitting, screens, driving, stress, and poorly planned training all pull the shoulders forward and limit thoracic movement. When that happens, strength leaks, technique suffers, and pain often follows.This session is about restoring freedom where you need it most.Upper Body Mobility isn't passive stretching. It's active, controlled movement designed to improve shoulder mechanics, thoracic rotation and extension, and the ability to move the arms overhead and across the body with control.You'll work through movements that:Improve shoulder range without compromising stabilityRestore thoracic spine movement for better posture and power transferReduce tension through the neck and upper backSupport pressing, pulling, throwing, and striking patternsLike the lower body sessions, this day doubles as a movement check-in. You'll notice asymmetries, restrictions, and areas that need more attention — information you can carry into future warm-ups and training blocks.This work pays dividends across everything you do: stronger lifts, cleaner technique, better breathing, and fewer niggles that derail consistency.Move with intent.Breathe through the range.Build capacity, not just flexibility.Day 5 keeps the system balanced and ready for what's next.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

In this episode, I break down the most effective upper body movements I use to build real rugby strength and on-field performance. This isn't bodybuilding or powerlifting, it's practical training that carries over directly to tackles, contact, and shoulder resilience.00:00 Intro02:18 Pull-ups05:50 Bench press07:58 Explosive push-ups 10:52 Single-arm rows 13:07 Face pulls14:23 Tricep extensions15:43 Hammer curls 16:45 Wrap up Join Team Rugby MuscleGet personalised 1on1 Coaching from me for S&CGet early access to the ALL-NEW 5-day Rugby Athlete BlueprintSupport the show

Hello, it's Jody Agard. If your shoulders are tight or your neck is aching, today's meditation is here to melt away the tension that we so often carry. So sit comfortably, take a full breath, and let's soften together. Xo Jody Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I'm answering more of your questions (keep them coming!)  An upper body injury means you can't pick up weights... how should you train your lower body?  Should you buy kettlebells in pairs or buy different weights when getting started? How to stay motivated to workout in the cold winter months?  Is lifting 3 times a week enough?  Your Finish Fit invite! Ready For Ignite 30?  https://fitwomensweekly.com/lp/fww-live/ignite-30/  --- Need Magnesium? Try RnA ReSet Magnesium: https://rnareset.com/?ref=FWW  Use Code "FWW" for 10% Off! Kindal Boyle has been a personal trainer for nearly 20 years focusing on women's strength and fitness. She'll teach you how to combine strength training and cardio for a hybrid approach to build the fittest body and life no matter where you are in your fitness journey.

Let's talk about upper body training. Pilates and personal training principles are quite similar when discussing the lower body or the core but when it comes to the upper body, there are some distinct differences. Today Brian leads the discussion with his take on upper body strategies in the personal training environment. Starting with posterior shoulder strength and endurance and progressing to anterior shoulder strength in functional moves, Brian creates a clear framework for optimum upper body support. Using Brian's principles, Nora translates the moves into the Pilates environment. This episode is full of practical tips for any movement professional!Moving Conversation Socials    Brian's Book on Low Back Pain and Conditions:  Back Exercise; Stabilize, Mobilize and Reduce Pain  https://a.co/d/8IUb7L6    Email: movingconvos@gmail.com  IG: @movingconvos  FB: Moving Conversations    Brian  IG: @fit4lifedc  FB: https://www.facebook.com/brianrichey/     Nora  IG: nora.s.john.7  FB: https://www.facebook.com/nora.s.john.7 

When women think about pelvic floor healing, most picture core work or maybe glute bridges. But here's the truth: your upper body strength has just as much to do with your core and pelvic floor as your abs or hips. In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, explains why your shoulders, back, and arms matter more than you realize — and how strengthening them can actually protect your pelvic floor, improve your posture, and help you manage pressure through your entire core system. Because your daily life as a mom isn't just squats and kegels. It's carrying babies, pushing strollers, lifting car seats, hauling groceries, and sitting for feeding sessions. And if your upper body isn't supported, your core and pelvic floor take the hit.

Ben Yanes has been making a name for himself on social media and YouTube by taking the confusion out of lifting with his simple but effective approach to teaching biomechanics.In this episode, we…Discuss the best upper body exercises to include in your programBreak down each upper body muscle into its fundamental actions to make your technique more effectiveBust training myths… And more!Links and resources:Connect with Ben on Instagram @ben_yanes: https://www.instagram.com/ben_yanes/ Check out his YouTube channel: https://www.youtube.com/@The_Modern_Meathead/videos Download his brand-new Biomechanics Manual: https://www.modernmeathead.com/manual Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Alright girl, let's talk about why you need to be in the room. This episode is a hot Q&A on my Play To Win live training workshop—happening in Toronto (Sept 13), Vancouver (Sept 28), and yes, Australia later this year. You've been asking: What is it? What will we actually do on the day? Is it too hard for me? What if I'm not strong enough yet? Will I belong in the room? I answer all of that— This workshop is for the woman who wants real coaching, real feedback, and real results. If you're tired of second-guessing your lifts, training alone, or feeling unsure in the gym, this is the room you've been craving. We're going to train together. I'll coach you. You'll get feedback, touch points, technique corrections, and cues that actually make sense. And we'll show you how to push to that next level—safely, confidently, and powerfully. KEY TAKEAWAYS Play to Win is not just a seminar—it's a full-day, hands-on strength training experience. You'll learn how to train properly—with beautiful technique, effective progression, and the intensity required to actually change your body. The day is broken into two capsules: Lower Body (squat, deadlift, lunge) and Upper Body (pull-ups, push-ups, pressing). You'll walk away with clear coaching cues, video feedback, and a progression plan you can use in your own training. Yes, it's tailored for YOU—even if you're dealing with pain, injury, or inconsistency. And yes, you belong in the room. QUOTES “You don't need another program. You need someone in the room with you—coaching you, correcting you, pushing you.” “You will walk in a lifter. But you'll walk out a better one.” “Most women are training—but not executing. This is where you learn how.” “Technique first. Then intensity. That's how we build bodies that win.” “This workshop is for women who train—and want to train better. Period.” Play to Win Workshop

The pull-up is one of the most classic strength training exercises you can do, and also one of the best! But how do you manage your first rep if you can't do pull-ups today, and how should you train to progress to 10+ reps? Or should you stick to lat pulldowns instead? In this episode, we also discuss the biomechanics and muscles used in the pull-up and lat pulldown, as well as their pros and cons. This is the sixth and final episode in our series covering ”The Big 6” exercises: the bench press, squat, deadlift, overhead press, different kinds of rows, and pull-up/lat pulldown. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

The standing barbell overhead press (also known as a military or shoulder press) is a classic strength training exercise. Before the ascent of the bench press in the 1950s, it was the most important lift for upper body pressing strength. It mainly targets your shoulders and triceps, but it's also great for the core muscles and athleticism in general. In this episode, we'll examine this lift in depth, including its technique, biomechanics, muscles worked, and variations. We also spend a lot of time discussing why you shouldn't give up on the lift once it gets harder and harder to add weight to the barbell. The overhead press will love you back if you only give it the attention it deserves, we promise. This is the fourth episode in our series covering ”The Big 6” exercises: the bench press, squat, deadlift, overhead press, different kinds of rows, and pull-up/lat pulldown. Up next week: The barbell row! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

In this episode of Strength in Knowledge, we dive into the science and strategy behind return-to-sport testing for the upper body. From overhead athletes to contact sport competitors, upper body readiness is critical—but how do we truly know when an athlete is ready?We break down current best practices, objective measures, functional testing protocols, and the clinical reasoning that goes into making safe, evidence-based return-to-play decisions.Whether you're a rehab professional, coach, or athlete, this episode will equip you with the insights you need to approach upper body return-to-sport testing with confidence and clarity.

Ep 67: In this Q&A episode, I'm answering some of your questions that seem to be coming from women who are training smart, eating intentionally, and still feeling a little stuck. If you've ever wondered how to *pause* those upper body gains, how you can break through a fat loss plateau without eating less, or whether it's okay to rely on protein bars and shakes for daily protein intake — this one's for you.I also dig into how to increase fiber without going carb-crazy, and how long it really takes to see results from creatine.

3. THE RUNWAYA. The entire length of the approach must go from SLOW to FAST. The fastest part occuring at the moment of Take Off ( T/O ).B. The RHYTHM of the approach should be smooth, consistent and maintained throughout the entire approach.C. COUNTING ( out loud or to yourself ) can greatly assist in developing the above stated RHYTHM.D. While correct Sprint Mechanics must strive for perfection during the approach, an ' elastic loading ' ( or SPLITS ) must occur on each successive stride. In effect, this is an increase of the actual stride length of the athlete, all the while maintaining excellent sprint technique.4. THE PENULTIMATE STEPA. The athlete must remain PERPENDICULAR throughout the approach...This means the UPPER BODY is sitting / postured directly over the LOWER BODY. There can be NO leaning backwards or forwards in any part of the approach and take off.B. The PENULTIMATE STEP ( second last step of the approach ) is always the LONGEST STEP / STRIDE in any jumping approach. ( LJ, HJ, PV, TJ ). However, speed can NOT be compromised here. Maintaining a PERPENDICULAR POSTURE will help in keeping the speed in tact during the penultimate step.C. The athlete must LEAD WITH THE HEEL OF THE PENULTIMATE FOOT as he / she is going into the Penultimate Step. BUT...the athlete MUST put the foot down FLAT as it strikes the ground.***Welcome to Gill1918, the track & field coaching podcast powered by Gill Athletics. Since 1918, Gill has been dedicated to empowering coaches with innovative equipment—now, we're bringing elite coaching education straight to your ears.Our goal is to create the Ted Talks of track/field podcasts bringing the annual track clinic to your ears DAILY! Topics will include but are not limited to covering key strategies, techniques, and training principles to help you improve athlete performance, structure better workouts, enhance team culture, and more!Whether you're a high school, collegiate, or club coach, Gill1918 is your go-to resource for quick, high-impact coaching education from the best minds in the sport.

A 40 hour long raid. Shot 14 times in a mere 5 seconds, and bleeding out on the ground for 3 hours. This was Derrick McManus' day at work in May 1994. Derrick is a 40-year veteran of the South Australia Police. After joining the force in 1976, he moved up the ranks and was eventually selected for the exclusive STAR Group, an elite tactical special operations unit that took on some of the state's most intense cases. In this episode, Derrick tells host, Brent Sanders, how an arrest warrant turned into what would become South Australia's largest siege, with the offender firing over 2500 rounds in 40 hours, and how he managed to survive against all odds. If this content affects you, the number for Lifeline is 13 11 14. See omnystudio.com/listener for privacy information.

Let me ask you—how's your upper body strength these days? Are you doing enough to support your posture, protect your spine, and keep those wrists stable and strong? In this episode of the Stronger Bones Lifestyle podcast, I welcome back the amazing Carl Reader, a functional movement and exercise specialist who's helped so many women over 60 (especially those dealing with osteoporosis and arthritis) feel stronger and more confident in their bodies.You may remember Carl from episode 65 where we focused on lower body strength, and now he's back to talk upper body! From posture and pec strength to wrist mobility and core connection, Carl breaks down exactly what women need to be doing—and avoiding—to protect their bones and age with strength and grace. We even get into the importance of energizing your spine, working with the fascia, and how to move smarter, not harder. It's such a great conversation, and I know you're going to take away some powerful tools for your own movement practice!Key TakeawaysThe Role of Posture and Pecs – Strengthening your chest and posture muscles is essential to maintaining alignment and minimizing spinal compression fractures.Understanding the Fear Factor – Exploring how fear of pain or re-injury can lead to weakness and immobility, and how to safely rebuild trust in your body.Why Core Connection Matters – Activating your core isn't about crunches—it's about charging the body's battery to support safe, strong upper body movement.The Importance of Wrist Mobility – Without proper wrist extension and strength, even minor falls can lead to fractures after 60.Smart Strength Training – You don't need heavy weights to build strength—functionally integrating breath, movement, and alignment creates real change.How Rotation Heals – Mobilizing the mid-back and incorporating spinal extension and rotation are game-changers for posture, pain relief, and better balance.Energy Flow and Fascia – Your fascia carries the energy and connection that lets muscles communicate, so movement should follow natural, functional lines.Where to Find Our GuestLearn more about Carl here: https://www.carlreadercoaching.comLinks & ResourcesStronger Bones Lifestyle CommunityJoin a supportive space to strengthen your bones naturally with live sessions and masterclasses. Start your 10-day free trial now at https://debirobinson.com/the-stronger-bones-lifestyle-communityHealthy Gut Healthy Bones ProgramDiscover a self-paced course to build stronger bones and better gut health. Enroll now at https://debirobinson.com/healthy-gut-healthy-bones-program-v2/Free Download: Common Root Causes of OsteoporosisGet a free guide on osteoporosis causes and actionable solutions. Download now at https://debirobinson.com/#7rootcausesMasterclass: Stronger Bones Stronger YouWatch an on-demand masterclass for natural bone health strategies. Start here: https://debirobinson.com/bone-health-masterclass-signup-1/Healthy Gut Healthy Bones QuizAssess your bone health and discover personalized solutions. Take the quiz now at https://debirobinson.com/healthy-gut-healthy-bones-quiz-landing-page/Newsletter SubscriptionStay updated with exclusive bone health insights and tips. Subscribe at https://debirobinson.com/#newsletter-signup

If your neck is stiff, your shoulders are tight, or reaching overhead feels more like a challenge than it should — then today's episode is exactly what you need.We are going to talk about Shoulder Health, Postural Hygiene, and Upper Body Mobility Matter More Than You ThinkLet's get into it.Resources:SHOULDER CLINIC PDF (Follow along videos, and 5 minute daily routine)https://coachdamienevans.gumroad.com/l/shouldermobilityBrain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, Andi gives you her favorite upper body exercises to shape and sculpt your arms for summer! Try adding these killer moves to your routine! As always, exercise at your own risk. Be sure to consult with a physician before starting this or any exercise program.

This session eases tension and boosts flexibility with gentle stretches—prevents pain, improves range. Try it now! #StretchDaily #MoveBetter Get full access to Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

In this episode, Robert Santana talks about programming for your upper body and how it differs from lower body training. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com  

Watch on YouTube: https://www.youtube.com/watch?v=4p__GTcdtsM⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯Where to find Bryan⬇️Website: Paragontrainingmethods.comIG: https://www.instagram.com/bryanboorstein/Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯Where to find me⬇️⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯My group program⬇️⬇️WOMP Training [Gym + Home]⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯Helping you find the balance between OPTIMAL and PRACTICAL

Start your 7-Day Free Trial! Download The Swolenormous App Here BIG SALE, BUY 3 GET 1 FREE! PapaSwolio.com Watch the full episodes here: Subscribe on Rumble Submit A Question⁠ For The Show  Use Code "GTTFG" to get 10% OFF ALL MERCH! Get On Papa Swolio's Email List Download The 7 Pillars Ebook  Try A Swolega Class From Inside Swolenormous X  Get Your Free $10 In Bitcoin    Questions? Email Us: Support@Swolenormous.com

How come so many wrestlers just dive for the legs? Ever wondered why? This question gets discussed and a whole lot more. Jump in and take notes. --- Support this podcast: https://podcasters.spotify.com/pod/show/levelupgrappling/support

Taking the concepts from the last three weeks, we provide a road map for creating upper body mobility, stability, strength and balance. The three-dimensional mechanics and varied requirements of the upper body necessitate developing a program to optimize glenohumeral congruency, dynamic scapular control and optimizing functional movement in all planes. Upcoming Events:IMS Workshop (Virtual)https://www.pilates.com/ims-enhance-your-personal-training-skills-with-pilates/Level Up Movement:Don't Risk those Discs; All about Sciaticahttps://levelupmvmt.com/courses/Moving Conversation Socials Youtube: www.youtube.com/@brianricheyEmail: movingconvos@gmail.comIG: @movingconvosFB: Moving ConversationsBrianIG: @fit4lifedcFB: https://www.facebook.com/brianrichey/ NoraIG: nora.s.john.7FB: https://www.facebook.com/nora.s.john.7

$5 Q-BANK: https://www.patreon.com/highyieldfamilymedicine Intro 0:30, Mallet Finger 1:55, Jersey Finger 2:43, Trigger Finger 3:24, Gamekeeper's Thumb 4:36, De Quervain Tenosynovitis 5:34 Dupuytren Contracture 6:47 Boxer's Fracture 7:31, Scaphoid Fracture 8:29, Colles Fracture 9:47 Carpal Tunnel Syndrome 10:43, Tennis Elbow and Golfer's Elbow 12:01, Elbow Fractures 13:25, Nursemaid's Elbow 15:00, Little League Shoulder 16:14, Shoulder Dislocation 17:14, Rotator Cuff Injury 18:59, Shoulder Impingement Syndrome 21:41, Adhesive Capsulitis (Frozen Shoulder) 23:03, Cervical Radiculopathy 24:38, Atlantoaxial Instability 26:29, NEXUS Criteria 27:26, Practice Questions 28:18

In this episode, the full RMR squad takes on listener questions.00:00 Where does your mind go when a race isn't going well?15:00 Is there enough of an upper body strength test in Hyrox?22:00 What to take during intra-race nutrition?32:00 Where would we be in training 4-months out from a Hyrox35:00 How to use your watch for taking splits during a Hyrox race37:00 Is it important to use the sled directly? What are some options to substitute? 43:00 How to approach training for elite HYROX as a younger athlete?51:00 How to improve efficiency for wall balls?RMR Training App 7-day trialhttps://rmrtrainingapp.com/RMR 12-Week Running Program for Hyroxhttps://my.playbookapp.io/rmr-training/programs/12-Week-Hyrox-Running/19832ESN Sports Nutrition (UK/Europe Only)https://uk.esn.com/discount/rryanResolute Coffee (RR20 for 20% off)https://resolutecoffeeco.com/PWR LIFT (RRYAN20 for 20% off your order)https://pwrlift.com    

In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps.From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body.Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible.Whether you're new to push workouts or looking to optimise your routine, this episode has you covered! 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at leo@kairos.online Warm-up:World's Greatest StretchChilds Pose Main Session:Dips(Why I'm not a fan of dips on the bench)Barbell Overhead PressSingle Arm Dumbbell Chest PressMachine Shoulder PressTricep Cable Extension How to Progressive Overload video Timestamps:(00:11) Introduction: Building Strength with Upper Body Push Exercises(01:57) Bodyweight Push Exercise: Dips for Chest and Triceps(05:21) Compound Shoulder Exercise: Standing Overhead Press(06:26) Grab My Free Effortless Eating Guide: Simplify Your Nutrition(07:12) Unilateral Chest Press: Balance Your Chest Strength(09:19) Machine-Based Shoulder Press: Focus on Shoulder Development(12:04) Tricep Pushdowns: Isolate and Strengthen Your Triceps(13:17) Recap and Final Tips for Your Push Day

In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique.I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows.Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains.Plus, grab my free Effortless Eating guide to catapult your workout progress!Whether you're a beginner or looking to improve your pull day, this episode has something for you. 1-2-1 Online Fitness Member Inquiry FormInstagramXThreadsFacebookTikTokYouTube ChannelArticlesFree Workout PlanFree Fat Loss GuideFree Effortless Eating GuideFree Protein Cheat SheetSubscribe to my Email ListCalorie CalculatorEmail me at leo@kairos.online Warm-up:World's Greatest StretchChilds Pose Main Session:Chin-upsResistance Banded Chin-upsEccentric Chin-upsSingle Arm Dumbbell RowsBatwing RowsRear Delt Dumbbell FlysDumbbell Bicep Curls How to Progressive Overload video Timestamps:(00:11) Introduction: Pull Exercises and Upper Body Strength(01:50) Warming Up: Preparing for Upper Body Pull Day(03:57) Vertical Pull: Chin-Ups for Back and Bicep Development(06:05) Unilateral Pull: Strengthen Each Side with Single-Arm Dumbbell Rows(08:45) Follow Me on Socials: Connect for More Workout Tips(09:27) Horizontal Pull: Build Mid-Back Strength with Chest-Supported Rows(12:19) Shoulder Health: Protect Your Shoulders with Incline Dumbbell Reverse Flys(14:34) Bicep Exercise: Dumbbell Curls for Bigger Arms(16:01) Grab My Free Effortless Eating Meal Planning Guide

Is your upper body strength holding you back on the mats? Get ready to unlock the secrets to building a bigger, stronger upper body tailored for Jiu Jitsu or just because you want to get swole! In this episode of the Bulletproof for BJJ podcast, JT and Joey explore the rapid gains beginners can achieve thanks to neurological and physical adaptations. Drawing parallels between the early successes in Jiu Jitsu and those in strength training, they provide a straightforward roadmap for exercises and training frequencies. Discover how critical nutrition is in supporting your muscle-building goals and how to optimize everything for maximum growth.Get Stronger & More Flexible for BJJ  with the Bulletproof For BJJ App- Start your 7 Day FREE Trial:  https://bulletproofforbjj.com/registerFix your sore and swollen fingers today! For 20% OFF Use Discount code: BULLETPROOF20 http://thegripphysio.com/Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 https://sodii.com.au/bulletproofParry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 https://parryathletics.com/collections/new-arrivals

Shallow and Jiunta discuss all things warm-ups. The guys touch on the importance of function in optimizing training for hypertrophy as well as prioritizing joint mechanics to maximize muscle stimulus.    Negative comments, punchable faces and fluidity in training, this episode has it all.    PSL1 registration is now live. Learn more at https://www.pre-script.com/psl1   We've got a new sponsor!   Marek Health is a health optimization company that offers advanced blood testing, health coaching, and expert medical oversight. Our services can help you enhance your lifestyle, nutrition, and supplementation to medical treatment and care. https://marekhealth.com/rxd Code RXD   Don't miss the release of our newest educational community - The Pre-Script ® Collective! Join the community today at www.pre-script.com.   For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram.   For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases.   You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram!   Dr. Jordan Shallow: https://www.instagram.com/the_muscle_doc/ Dr. Jordan Jiunta: https://www.instagram.com/redwiteandjordan/ Talking Shit on the Internet vs. Real Life (00:02:56) Punchable Faces (00:10:19) Avoiding Controversial Topics (00:26:01) Function and Hypertrophy Training for the Upper Body (00:45:12) Expanding the Bullseye of Meaningful Stimulus (00:49:24) Optimizing Exercise Selection for Length Tension (00:51:17) Removing Bottlenecks and Maximizing Work Capacity (00:57:23) Understanding Function and Joint Mechanics (01:06:23) Starting Workouts with Non-Efficient Movements (01:15:18) Integrating Joint Mechanics into Resistance Training (01:25:18) Accepting the Fluidity of Models and Performance Milestones (01:29:35)

Who would say no to a firm, toned upper body? In this episode I give you my favorite upper body exercises that have helped my upper body look better as well as function better. You're going to love this one! Enjoy! -Rachel   Want to start losing weight with strength training? Start here.  Want to fast-track your efforts? Start here. 

Coach Ted goes over some of the standards and training cycles that make for a common Monday.

Dr. Zach Long // #FitnessAthleteFriday // www.ptonice.com 

When the upper body lifts stall, the typical programming answer is "add volume." Some do this by increasing frequency -- the number of times you perform the lift each week -- and some do it by adding more sets during each upper body session. Others do both! It's not bad advice for a lot of people coming off of novice upper body programming. Many of these lifters have low press and bench press numbers relative to thier squat and deadlift, so adding a few extra sets during the week, whether it's via introducing a fourth pressing slot or by increasing the number of sets per workout, doesn't add that much systemic fatigue to the workout.   For more advanced lifters, however, especially those with high upper body numbers relative to their bodyweight (pressing at or above bodyweight for multiple reps, and benching well above bodweight), it is less clear that high volume training is necessary to drive strength gains. Maybe what you need at this point is less volume.   Dr. Santana and Coach Trent bust the myth that high volume training is necessary for growing the upper body, and discuss how stress and fatigue play a significant role in upper body programming -- this is not just a squat and deadlift problem!   Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/     Weights & Plates on YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana   Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com  

Upper body strength is essential for so many everyday activities, but you don't need to spend hours at the gym to get stronger. Here are three quick exercises to strengthen your shoulders, triceps and biceps. To support more content like this, become an AARP member at aarp.org. And don't forget to subscribe for more tips and tricks to help make your life a little easier — and happier! 

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If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts.Ever feel like you're racing against the clock in the gym, trying to squeeze in those exercises? We're sharing the insider scoop on rest-pause sets and supersets that can cut your gym time in half while still scoring you those significant muscle gains.This episode isn't just about fast-tracking your fitness; it's about optimizing every minute for maximum results. We'll explain why these tried-and-true methods, often overlooked as simple bro-science, are backed by solid research and can be integrated into your routine without compromising performance. Tune in as we break down how to maintain intensity and volume in your workouts, sidestepping the common trap of excessive volume, all while keeping an eye on the clock. Whether you're a busy professional or a time-strapped fitness enthusiast, you won't want to miss the game-changing strategies we're unpacking to revolutionize your upper body workouts.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

This episode's special guest is a legend in the fitness industry, the one and only Jim Stoppani! Dr. Jim Stoppani is a leading authority on exercise science, sport nutrition, and supplementation. He received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. After graduation, he served as a postdoctoral research fellow at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue. For his research he was awarded the 2002 Gatorade Beginning Investigator in Exercise Science Award by the American Physiological Society. From 2002 to 2013 Stoppani was the senior science editor for Muscle & Fitness, Muscle & Fitness Hers, and Flex magazines. He went on to be a massive piece of bodybuilding.com's success in the early years of online fitness content. Finally, he is the owner of JYM Supplement Science – his personal company. Now, on top of all the educational accolades and credentials – Dr. Jim Stoppani has written thousands of articles on exercise, nutrition, and health for some of the largest production companies in the fitness industry. He is the coauthor of the best sellers LL Cool J's Platinum 360 Diet and Lifestyle, Stronger Arms & Upper Body, and PrayFit. He has even been the personal nutrition and health consultant for Dwayne "The Rock" Johnson, LL Cool J, Dr. Dre, Mario Lopez, and Chris Pine. So… in a nutshell… Jim has been around the block and done a thing or two, which is why today is a very special episode and one that provides a TON of value! You can follow Jim on IG at @jimstoppani or check out his site, https://www.jimstoppani.com/  —

This week on the podcast, we briefly discuss that there's been another doping allegation in triathlon. We talk about an upper body run technique study with some promising results. We discuss a potential new MOTTIV app feature... and as always, we have our ever-popular Q&A segment, answering listener questions. To try out the MOTTIV app with a free training plan, sign up at mymyottiv.com!

In this episode of The Chalene Show, Chalene shares the best ways to transform and tone your arms. Discover why many women - especially women over 40 -  struggle with their arm appearance as they age and learn practical strategies to overcome these challenges.  Chalene emphasizes the importance of shifting your perspective and mindset. She will share her personal exercise routines that have helped to improve her arm strength and appearance through fitness training, consistent strength training and the important role nutrition plays. Chalene covers why you need to track macros and maintain a food diary on occasion. Tune in to transform your arms, shift your perspective, and take actionable steps towards the arm strength and appearance you desire. Be Sure To Watch this episode on YouTube!   If you'd like to do Chalene's workouts with her every day and follow along with her workout plan, check out Chalene's monthly workout subscription on IG Instagram.com/chalenejohnson and click on Subscribe   Join me on Patreon 7 Days for FREE!! THE ULTIMATE show for Lifers who want insider-girlfriend-relatable content. In other words, lots more tea! Go to http://chalene.com/more   Try Lume the Whole Body Deodorant!  Get over $5 off your starter pack bundle with code CHALENE at lumedeodorant.com   Thank You To Our Show Sponsor Go to getsoul.com/Chalene and 15% off will be automatically taken at checkout   Go to puritywoods.com/CHALENE or enter code CHALENE at checkout for 10% off your first order.   We would love to hear from you! Leave your questions or messages for Chalene RIGHT HERE   To advertise on our podcast, please reach out to thechaleneshow@gmail.com and mention The Chalene Show   Join our awesome PodSquad on Facebook here!    Sign Up For MY WEEKLY NEWSLETTER     Links You May Want to Check out: Subscribe to Subscribe to Build Your Tribe!!!  Check out Bret's Course Money Matters 101 at Chalene.com/moneymatters Be sure to check out the Push Journals and Notebooks!! Go to PushJournal.com Join Phase it Up and start creating healthier habits, it isn't like other diets or programs! PhaseItUp.com Join the InstaClubHub to go deep in learning all the latest tips and strategies to Instagram growth and engagement! InstaClubHub.com Check out all the Discounts and some of Chalene's favorite things at Chalene.com/Deals Send Chalene a text message at  (619) 500-4819   Connect with me on your fav social platform: Instagram: www.Instagram.com/ChaleneJohnson    Facebook: www.Facebook.com/Chalene    TikTok: @chaleneOfficial Twitter: www.Twitter.com/ChaleneJohnson   Be sure you are subscribed to this podcast to automatically receive your episodes!!!    Get episode show notes here: www.chalenejohnson.com/podcast    Hey! Send me a tweet & tell me what you think about the show! (Use the Hashtag) #The Chalene Show so I know you're a homie! XOXO Chalene