Podcasts about zercher

What does it take to balance a demanding career, fatherhood, and staying fit? In Episode 160 of The Jason Khalipa Podcast, Jason Khalipa and Gabe Yanez sit down with Andre Crews, who shares how he went from a finance career to becoming a fitness expert, creating life-changing results for clients, including busy dads like YOU. If you're tired of feeling stuck and want to take control of your fitness without sacrificing family time, this episode has exactly what you need.Andre breaks down his secret training methods, like Bulgarian split squats, that helped him build strength and resilience while juggling the demands of everyday life. Whether you're looking to stay active for your kids, improve your work-life balance, or just finally feel fulfilled in your fitness journey, this conversation is packed with actionable insights.Through relatable stories and honest lessons, the hosts explore how small, consistent efforts, both in the gym and at home, can lead to huge transformations. Tune in and see how practical, functional fitness can create strength not just for the gym, but for your daily life as a father, leader, and husband. Don't miss this motivational conversation that will leave you ready to tackle whatever comes your way.Hit play, and let's dive in. Stay tuned until the end to hear Andre's personal tips that completely changed the way he trains and how you can make it work for your lifestyle too!Follow Andre on IG: https://www.instagram.com/andrecrews/Take our Training Program Quiz and get a 7-Day Trial to the TH App here: https://th.fit/Code: JKPODCAST for 50% off Lab Work at Blokes: https://blokes.co/jkpodcastNever let momentum get to zero. Listen to the Jason Khalipa Podcast every Monday and Thursday on Apple Podcasts, Spotify, or YouTube.Follow Jason: https://instagram.com/jasonkhalipa?igshid=MzRlODBiNWFlZA==Follow TRAIN HARD: https://www.instagram.com/trainhard.fit/?hl=enNever Zero Newsletter: https://www.th.fit/NCFIT Programming For Gym Owners: https://www.nc.fit/programmingPhilanthropy: https://avaskitchen.org/Chapters:0:00 Andre Cruz shares his journey from finance to fitness  2:02 From banking to becoming a personal trainer  5:15 The challenges of building a career as a personal trainer  7:07 Personalized training programs and client success stories  10:52 The value of in-person training over online coaching  12:39 Thoughts on his son pursuing a fitness career  16:23 Recognizing the need for change without hitting rock bottom  18:02 Exploring passions before making career changes  21:27 Financial stability and strong relationships before having kids  23:11 Understanding the commitment required for parenthood  26:40 Andre's relationship journey and family planning with his wife  28:25 Evolving conversations about having children during the pandemic  31:36 Parenthood's impact and discovering its deeper meaning  33:21 Honest reflections on the joys and challenges of parenting  36:27 Quality time with kids during formative years  38:02 Bulgarian split squats: building strength and performance  41:10 Zercher squats and farmers carries for strength and toughness  42:40 Focusing on foundational movements for fitness progression  46:01 Functional fitness for real-world strength  47:42 The importance of personal experience in training  50:54 Building strength and hypertrophy with Bulgarian split squats  52:35 Proper technique for Bulgarian split squats  55:56 Challenges in gym ownership and scaling a fitness business  57:32 Transitioning from gym ownership to online coaching  1:00:42 Prioritizing family and work-life balance through online coaching  1:02:24 The importance of hard work, perseverance, and risk-taking  1:05:34 Wrapping up with fitness insights and inspiration

YOU ARE SLEEPING ON YOUTUBE?! well not directly... but you know what i mean coaches? We play "A list or Z list..." Discuss the Zercher squat & go hard one james smith and his "Viral" social proof My socials https://www.instagram.com/tomhall.coach/ https://linktr.ee/tomhall.coach?fbclid=PAZXh0bgNhZW0CMTEAAaYscU-4la_VrblY1fxSFTf9XqRPw-63HWnqg5YAEHJnUzfHH9l2VRZQRos_aem_rtrRX86_7TcB1sH7CTF8WA https://open.spotify.com/show/4RAxo4ijiT6Qz32d6VQxjc?si=1e1459d558e84cf6

Today's podcast features Anthony Cockrill. Anthony is the Director of Volleyball Sports Performance and Assistant Director of Olympic Sports Performance at SMU. Previously at the University of Houston, he's coached athletes across multiple sports and has a strong focus on explosive strength development, getting notable vertical jump training results with volleyball athletes. There are different layers to the strength equation, and not all types of lifting will offer equal adaptation for athletes. In understanding key differences between full and partial ranges, as well as a focus on the concentric, isometric, and eccentric adaptations to the lift, we can better design a program that allows athletes a maximal bandwidth to adapt to the demands (and chaos) of their sport. On today's podcast, Anthony discusses the nuts and bolts of his training program, with a specific focus on squatting methods, range of motion concepts, and building strength, particularly through the eccentric phases of a lift. He also covers yearly planning, plyometrics, gymnastics, in-season training, and the physiology concepts behind his methods. This was an informative, and incredibly practical podcast on all things vertical jump and explosive strength development for athletes. Today's episode is brought to you by TeamBuildr's GymStudio. For a Gym Studio 14-day free trial, head to gymstudio.com Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 11:30- Enhancing Squat Mechanics with Zercher Squats 17:07- Heel Elevation for Enhanced Squat Performance 19:32- Enhancing Back Squat Performance Through Torso Training 29:00- Eccentric Overload Back Squat Training for Volleyball 31:23- Deep End Range Exercises for Volleyball Performance 38:05- Optimizing Strength Through Deep Range Training 40:58- Enhancing Strength Through Deep Range Isometrics 44:33- Deep Squat Training for Enhanced Strength 46:26- Enhancing Strength Through Deep Squat Positions 55:29- Enhancing Athlete Performance Through Gymnastic Movements 1:06:05- Utilizing Muscle Spindles and Titan for Power 1:06:05- Eccentric Emphasis for Enhanced Athletic Performance 1:09:21- Enhancing Performance Through Deep Range Plyometrics 1:21:56- Optimizing Performance: Athletic Training Strategies Quotes (13:00) "The torso is always the limiting factor when trying to load the legs." - Anthony Cockrill (14:30) "I've moved away from a ton of front squatting. I do do it, but only maybe for a three-week period. I used to do it like exclusively instead of Zerchers, but It's a little more technical than a Zercher as far as like getting kids into that front rack position." - Anthony Cockrill (15:58) (For Zercher Squats) "The fat bar is obviously like the more surface area, the more you're touching it kind of dissipates that pain in the elbow from the thin bar. But if you don't have fat thick bars. Yeah, we'll just use fat grips." - Anthony Cockrill (21:00) "Within the Zercher and you're like protracting those shoulder blades out and the amount of like stress you get within the upper back and in the rhomboids, that's probably the area most kids like feel it the most within those first three weeks. Because again most people are really underdeveloped between the shoulder blades." - Anthony Cockrill (31:30) "We do a ton of single leg as we get in season." - Anthony Cockrill (35:50) "The biggest range of motion movements that are probably gonna, from A structural standpoint involve the most amount of contractile tissue." - Anthony Cockrill (40:40) "The idea is to have a massive bandwidth to handle chaos. So I think if you can get into those deep end ranges and not just produce force, but various forces, whether it's leveraging,

Mind Pump Fit Tip: The five BEST sources of protein for bodybuilding. (1:44) What body types have advantages with certain lifts? (21:38) Mind Pump's Vuori favorites. (31:29) Probiotics and cognitive function. (36:39) We need to normalize parasites. (40:20) Fun Facts with Justin: What color is crab blood? (43:21) Exercise and dementia. (46:33) Transform your body in 90 days! (51:02) #Quah question #1 – I've been a yo-yo dieter for years. I'm doing MAPS Starter and have maybe 50lbs to lose. Should I do this in a bulk or cut? (55:13) #Quah question #2 – What is the best way to warm up for a full-body workout? I'm older and need a few sets to warm up before I begin a muscle group. How can I warm up and not double my time in the gym? (58:33) #Quah question #3 – Have you guys ever trained someone with scoliosis? Are there any exercises to avoid, and If so, can you guys recommend replacements to get similar benefits? (1:01:50) #Quah question #4 – I have terrible arthritis in my shoulders. It prevents me from doing back squats, I can't hold the barbell on my back. I've replaced back squats with Zercher and/or front squats, or squats with the safety bar. Are these effective? (1:03:47) Related Links/Products Mentioned Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. ** Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month's supply of Seed's DS-01® Daily Synbiotic** MAPS Transform Special Launch! ** Code TRANSFORM70 at checkout. $70 Off Gym + At Home workouts. Includes: Adam's 90-Day Body Recomp Journal, and the MAPS Transformation Diet Guide. ** The Sports Gene: Inside the Science of Extraordinary Athletic Performance Are athletes really getting faster, better, stronger? Probiotic and Fiber Drink Deters Dementia in New Japanese Study  This Much Weekly Exercise Can Slash Your Dementia Risk by 41 Percent The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child&Developing Mind Mind Pump #2545: Transform Your Body in 90 Days Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump MAPS Prime Webinar MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Layne Norton, Ph.D. (@biolayne) Instagram  

My guest this month is Coach Brandon Davis. Coach Davis is the head performance coach as well as the assistant athletic director for Southwest Florida Christian Academy, located in Fort Meyers. Prior to landing at SFCA, Coach Davis had stops in Alabama at Priceville High School and Madison Academy. We go over all sorts of things in this episode such as his start as a sport scientist, getting in administration, our love for the Zercher squat and curvilinear running. Coach Davis drops so many great tid bits of knowledge during this interview and I'm sure there is something you will take away from it. Enjoy! Coach Davis on X: https://x.com/Brandon_L_Davis Coach Davis on Instagram: https://www.instagram.com/brandon_l_davis96/ Coach Davis on Rock Daisy Podcast: https://rockdaisy.com/ams/posts/podcasts/earning-it-brandon-davis-on-grit-growth-and-game-changing-training/ NHSSCA Clinic Registration Page: https://nhssca.us/events/list/?tribe-bar-search=state

Are deadlifts worth the risk for bodybuilding? Do Zercher Squats have a place in your training program, or are they just a relic of jailhouse workouts?In this weekly live Q&A in Tom The Trainer's Tribe, I tackle some of the most debated fitness topics. Learn why Zercher Squats might be doing more harm than good, how to manage stress to maximize recovery, and why adjusting your approach as you progress is crucial for long-term success.Packed with actionable tips and real-life examples, this episode is your guide to smarter training and better results.Join Tom The Trainer's Tribe and message me the word “coaching” on Instagram at Tomthetrainerfitness or Facebook at Tom Trainer Mouland!Have the best day ever!Tom The Trainer

Tim Zercher is the CEO and Owner of A-Train Marketing, a national firm providing marketing strategies and services to behavioral health groups. Under his leadership, the company has been featured in multiple national and international publications and has successfully built and grown over 400 brands across 34 states in the last 25 years. Tim has experience purchasing and merging agencies. He excels in creating deep, long-term partnerships and has a particular knack for developing effective referral campaigns within the healthcare sector.  In this episode… In the intriguing world of behavioral health marketing, the ability to adapt and innovate is not just a luxury, but a necessity. However, not all agencies have what it takes to help you navigate this space effectively. So, what strategies do successful agencies utilize to create long-term partnerships and effectively reach their target audiences? Tim Zercher, a marketing expert, shares his journey from starting his marketing agency to acquiring A-Train and merging both entities to tackle the complex challenges of the behavioral health sector. He discusses how he initially ventured into marketing to make ends meet, learning and adapting along the way, eventually focusing on long-term strategic partnerships. Tim highlights the importance of asking the right questions and using a detailed, phased approach to create effective referral campaigns, particularly in healthcare, where relationships with primary referrers are crucial. In this episode of the Inspired Insider Podcast, Dr. Jeremy Weisz interviews Tim Zercher, CEO and Owner of A-Train Marketing, about the nuances of behavioral health marketing. Tim discusses how he grew A-Train Marketing through M&A to dominate the behavioral health niche, key transition strategies when converting a project-based client into a long-term partnership, the four phases of effective referral marketing campaigns, and the challenges and lessons learned from acquiring and merging with another agency.

This week Joe continues the massive Overrated/Underrated segment that he started last week! New topics include: 1) Cardio After Lifting 2) The US Army's Fitness Test 3) Pause Movements 4) Decline Bench Press 5) B-Stance Lifts 6) Having Exactly 150k IG Followers 7) Bradford Presses 8) Bloodwork for "Normal People" 9) Sprints 10) Creatine 11) Hip Thrusts 12) Percentage-Based Training 13) Air Force 1's 14) Air Jordans 15) Zercher Squats 16) Peanut Butter on Burgers 17) Chiropractors 18) Weighted Vest Walking 19) Band-Assisted Plyos 20) Serratus Anterior *For a full list of Show Notes + Timestamps goto www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco-brand supplements [coupon: MuscleUpOctober] DeFranco's Pump-n-Prime [coupon: MuscleUpOctober] Team Forever Strong [1-Week FREE Trial]

This week Joe continues the massive Overrated/Underrated segment that he started last week! New topics include: 1) Cardio After Lifting 2) The US Army's Fitness Test 3) Pause Movements 4) Decline Bench Press 5) B-Stance Lifts 6) Having Exactly 150k IG Followers 7) Bradford Presses 8) Bloodwork for "Normal People" 9) Sprints 10) Creatine 11) Hip Thrusts 12) Percentage-Based Training 13) Air Force 1's 14) Air Jordans 15) Zercher Squats 16) Peanut Butter on Burgers 17) Chiropractors 18) Weighted Vest Walking 19) Band-Assisted Plyos 20) Serratus Anterior *For a full list of Show Notes + Timestamps goto www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco-brand supplements [coupon: MuscleUpOctober] DeFranco's Pump-n-Prime [coupon: MuscleUpOctober] Team Forever Strong [1-Week FREE Trial]

Join our Stronger Than Your Boyfriend Facebook groupto ask questions that we will address them on the podcast!Question 1: Can you explain the difference between a dietitian and a nutritionist?Question 2: I can't hit past 90 degrees on my squats without elevating my heels. I am working on my hip and ankle mobility. Should I continue to elevate my heels or lower the weight and continue working on mobility?Question 3: What is the point of Zercher squats?Tune in to hear our answers!Check out our STRONGER  program www.barpathfitness.com/stronger

Socials——— @strongandpettyTyler @chudlife @ironagestrength @ironagepowerliftingDave @david_beakley @beakleymobile @wellness365Devin @devin.penner @training.grounds.gym Sponsor:Jeremy Wiens Real Estate: @wiensworldrealtor This week the boys are joined by Andrew Langelaar to discuss the near disaster that was the missed squat that's making the rounds on the social media landscape. #Podcast #StrongAndPetty #DeadliftForDreams5 #IronAgeGym #TrainingGroundsGym #Wellness365 #Podcastcellarproductions #Fitness #Strongman #Powerlifing #Manitoba #Sports #Strength #Advice #ManitobaStrongestMan #BenchPress #Deadlift #Football #Program #Workout #WorkingOut #StrongmanCorp #StrongmanManitoba #CanadasStrongestMan #StrongestWomanInCanada #SWIC#OverHeadPress #Nationals #AmericasStrongestMan #AmericasStrongestWomen #OSG #OfficialStrongmanGames #ProAm #AndrewLangelaar #Zercher #SpottingSquats #Fail #FailVideo

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: The two MOST important things to consider when picking a protein powder. (2:22) New product alert from Paleo Valley, Beef Tallow. (14:29) The guys journey with fast food. (16:45) Justin's ‘incredible' DMV experience. (29:31) Fun Facts with Justin: Dogs trained to drive. (31:28) Mind Pump's holiday traditions. (33:36) Shout out to Mind Pump's 3-Day Trainer Series! (53:58) #Quah question #1 - Do you think it would be detrimental for someone just to do Zercher squats and not to front squats? What are the unique benefits of each? (55:17) #Quah question #2 - Bulking is a chore. Is there any natural means of increasing appetite? (1:00:07) #Quah question #3 - You guys advocate for more “straight sets with proper rest” which I much prefer myself, but it seems difficult to achieve when it comes to training clients for only an hour. When you trained, did you stick to straight sets or more of a 1. ABC, 2. ABC circuit style? (1:05:18) #Quah question #4 - What are your thoughts on the best gut health supplements? (1:11:42) Related Links/Products Mentioned Personal Trainer 3-Day Training – Starting Jan. 15, 2024 Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit Paleo Valley for an exclusive offer for Mind Pump listeners! January Promotion: New Year's Resolutions Special Offers!! New to Weightlifting Bundle | Body Transformation Bundle | New Year Extreme Intensity Bundle Body | Transformation Bundle 2.0  New Study of Protein Powders from Clean Label Project Finds Elevated Levels of Heavy Metals and BPA in 53 Leading Brands The World According to Monsanto (HQ) - YouTube The 22 Most Valuable Happy Meal Toys From McDonald's For a limited time only, Mind Pump listeners get a free LMNT Sample Pack with any purchase: Visit DrinkLMNT.com/MindPump Build Your Legs with the Zercher Squat – Mind Pump TV BEST Front Squat Regression & Mobility Tips (START HERE) – Mind Pump TV Man v. Food: Kitchen Sink Challenge – (YouTube) Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** Mind Pump # 1952: How To Bulk The Right Way MAPS 15 Minutes Stop Working Out And Start Practicing – Mind Pump Blog Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 30% off your first month's supply of Seed's DS-01® Daily Synbiotic** MP Holistic Health Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram  

Christina Lazo (inventor of the Zercher Pad), Eric Eccles (inventor of the Saxon Grips), and Dylan Tellam discuss their invention stories with Rob who shares some of the historical context behind the movements. Episode Outline (0:00) Introduction (1:05) Timeline of Ideas (2:16) Zercher Pad Story (4:15) What are Zercher Squats & its history? (7:11) Using the Zercher Pad (8:29) Saxon Grips Invention (10:02) Saxon's Story (11:51) Invention Pitch Tips (16:30) Using the Saxon Grip (18:23) Macho Reactions to the Zercher Pad (21:24) Product Development Challenges (26:36) HomeGymCon

We look at the two fields, who were the surprises and who did what we thought?  How good are these Masters fields?

In this solo episode of the David Grey Rehab podcast, episode, David addresses the debate of tucking versus untucking the pelvis. He expresses his opinion that, in most cases, he prefers to leave the pelvis along and avoid cueing for tucking or untucking. Specifically he believes that tucking the pelvis is not beneficial in standing up drills such as split squats, hinges, wall acceleration drills, or plyometrics.Instead, he suggests alternative methods to achieve a slight posterior tilt or posterior expansion, such as using a front-loaded position, reaching the arms in front, or maintaining heel pressure. Be sure to hit the like and subscribe button!_____(00:03:32) The pelvis and motion. (00:04:08) Pelvic movement in different planes. (00:08:10) Neutral pelvis and exercise variations. (00:12:21) Pelvic tilts and posture. (00:17:19) Pronation drills and pelvic hike. (00:22:37) Cueing the hip lock. (00:24:07) Rotating towards the stance leg. (00:28:10) Zercher position and its variations. (00:33:39) Using kickstand hinge technique. (00:35:29) Robbing people's ability to hinge._____Connect with David Grey Rehab:

I own a small family company, and every once in awhile, we have client who doesn't pay us. Sometimes that fee can add up. For a small family-owned business, that can become a real hardship if you let this go too long. Our guests today are Rusty Zercher and Kelly Broome from RAB, a collections firm that helps those small businesses recover that debt.

There are some new age training methods that are coming out of athletics strength and conditioning, deep plyos, core movements and upper bod throws - should you be training this way? ➽ Strength Culture's Training App: First month FREE with code 'PODCAST': https://strengthculture.programs.app ➽ Join The Culture and Start Training With Us: www.melbournestrengthculture.com/coaching-services 0:00 Restraining orders and carpark fights 6:21 Crossfit and olympic lifting influence 12:05 Starting Accardi Fitness Gym and building out a coaching model 23:00 Will Ratelle and Angus Bradley are a refreshing view on training and fitness 33:59 Barbell side bends - what's going on here? 40:10 Hyperspecificity isn't the be all and end all 48:30 ‘Deep plyos' the new athletic training strategy 1:06:20 Zercher bashing again Brandon's IG: https://www.instagram.com/brandona_/ Brandon's Website: https://www.accardifitness.com.au/ ➽ Strength Culture's Public Discord: https://discord.gg/qeBqfhPgmf Instagram: ➽ Strength Culture - www.instagram.com/melbournestrengthculture ➽ Jamie S - www.instagram.com/j.smith.culture ➽ Charlie - www.instagram.com/quantum_lifting ➽ Jamie B - www.instagram.com/jamiebouz ➽ Didier - www.instagram.com/didiervassou ➽Strength Culture's Podcast on Spotify: https://open.spotify.com/show/3psuKx45o9mrtfEi2vAXKY?si=R_RzQhRASrqmaB7BL2NkXQ ➽TikTok: www.tiktok.com/@melbournestrengthculture ➽ Elite Supplements: 10% Off Code: CULTURE10 https://www.elitesupps.com.au/

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Here is an easy way to control your appetite, and your energy, and to improve behaviors that lead to healthier eating. START your day off with a high protein, high fiber meal. (2:36) Justin is no longer the ‘cake' master. (14:10) Nature vs. nurture in raising successful kids. (26:17) What else is there they can make EXTREME? (39:07) What does security mean in a modern/safe world? (41:07) Kids go through phases. (48:15) The best pre-workouts are NOT the ones that give you the most stimulants, but the ones that know how to balance calm compounds with stimulant compounds. (54:40) Shout out to Harry Mack. (58:08) #Quah question #1 - Is there any point trying to build muscle after 40? Or at this point should I be focusing more on maintenance, being leaner, and longevity? (1:01:00) #Quah question #2 - What is the difference between seated vs standing calf raises? I don't have a seated machine in my gym. Are we splitting hairs, or is it a big difference? (1:08:03) #Quah question #3 - I've been seeing a lot of growing popularity with Zercher squats & deadlifts. Is there a benefit to those over traditional squats or deadlifts? (1:12:10) #Quah question #4 - Can I do unilateral training indefinitely? Or should it only be used to fix symmetry issues? (1:17:14) Related Links/Products Mentioned Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** March Promotion: “Time-crunch Bundle” (MAPS 15 Minutes, MAPS Anywhere, MAPS Prime + Eat for Performance eBook ALL for only $99.99!! Mind Pump Media PO Box: 1346 The Alameda #7-98, San Jose CA 95126 Mind Pump #2015: How To Apply Advanced Training Techniques To Build More Muscle Watch The Pez Outlaw | Netflix The One Minute Manager Combat Juggling - The World Juggling Federation DMAA in Products Marketed as Dietary Supplements | FDA Mind Pump #1945: How To Formulate A Supplement That Works With Shanais Pelka Visit Mobility Wall for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout for 20% off** Build Your Legs with the Zercher Squat – Mind Pump TV MAPS Symmetry   Mind Pump Free Resources        Mind Pump Podcast – YouTube People Mentioned Kelly Starrett (@thereadystate) Instagram Gary Vay-Ner-Chuk (@garyvee) Instagram Ryan Pineda (@ryanpineda) Instagram Enzo Coglitore (@enzocog) Instagram Harry Mack (@harrymack) Instagram Ben Pakulski (@bpakfitness) Instagram Mike Boyle (@bodybyboyle) Instagram  

In this episode, Dr. Armstrong and Corbin Bruton kick off season 2 by continuing their discussion of new year resolutions by sharing their thoughts on what equipment they would buy to support the home gym.Here are some links to Dr. Armstrong's list:1.     Trap/Hex Bar (Kabuki Strength or Amazon.com )2.     Mark Bell's “SlingShot”3.     Suples Bulgarian Bag4.     Barbell Bomb by AbMat5.     Neoprene elbow sleeves—for Zercher squats  Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast

I had the absolute pleasure of being joined by Shane Brady and Emily Zercher to discuss their film Breathing Happy around a broader discussion on horror itself. This was an incredibly fun conversation with two amazing individuals and I hope you gain as much listening as I did getting to chat with Shane and Emily. You can see more of Shane's work and how to support the Breathing Happy film here: https://www.shanebradyactor.com/ You can follow Emily and the Breathing Happy IG accounts here: https://www.instagram.com/zerchinator/ https://www.instagram.com/breathinghappyfilm/

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page. Mind Pump Fit Tip: Here is an EASY way to reduce your calories by 10-15%, simply eat while NOT distracted! (2:06) Are you using DoorDash express? (7:38) The benefits of using Seed for your skin and mental health! (12:56) Why you should choose Organifi if you want your supplements to be glyphosate-free. (14:54) Will insect foods become a trend? (18:49) Why is Justin prone to head injuries? (24:24) Pornography's profound effect on the brain. (30:27) MrBeast is the future of media. (41:06) Will Jake Paul become the highest-paid boxer of all time? (48:15) #Quah question #1 - When bulking, does the total amount of calories consumed matter more than grams of protein? (53:28) #Quah question #2 - Can you use Zercher Squats to build muscle or is it a performance component in MAPS Performance? (58:52) #Quah question #3 - Do you think people can lift more weight if they don't know how heavy the weight is?  Does knowing a certain weight is “heavy” make you perform better or worse? (1:04:34) #Quah question #4 - If you couldn't be in the fitness space what would all of you be doing? (1:07:48) Related Links/Products Mentioned MIND PUMP LIVE Q&A W/ MAX LUGAVERE Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 15% off your first month's supply of Seed's DS-01™ Daily Synbiotic** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** November Promotion: MAPS OCR or MAPS Cardio HALF OFF! **Promo code NOVEMBER50 at checkout** PC Express ™ Rapid Delivery Delivery - DoorDash The Effectiveness and Safety of Probiotic Supplements for Psoriasis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials and Preclinical Trials Equi.life is offering all Mind Pump listeners the Stress, Mood & Metabolism at Home Lab Test for 50% off! Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** Visit Joovv for an exclusive offer for Mind Pump listeners! Glyphosate formulations and their use for the inhibition of 5-enolpyruvylshikimate-3-phosphate synthase Watching pornography rewires the brain to a more juvenile state Social Media Use Linked to Developing Depression Regardless of Personality MrBeast Is Looking To Raise $150 Million For His Empire, At A $1.5 BILLION Valuation! MrBeast Said He Turned Down $1 Billion Deal for His YouTube Channel #1788 - Mr. Beast - The Joe Rogan Experience | Podcast on Spotify Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Build Your Legs with the Zercher Squat - Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram Jake Paul (@jakepaul) Instagram

Starting his real estate career in 2005, John quickly became a force to reckon with.Since the beginning of his career, John has gone from $5.1M in sales in 2005 to just shy of $105M in 2021. With years of experience in the industry, John is now a member of the Cobb Board of Realtors and is known for his exemplary leadership skills. As a result of his admirable work ethic and his desire to help others, John was named the #5 Individual Agent in all of Cobb County! In this podcast episode, we sit down with John's Coach, Craig Goodliffe, and discuss the nuances of working in a partnership. Check out this podcast at the link below⬇️https://www.thecoachinglifeline.com/ John Zercher 

Nathan and Eric were thrilled to sit down with Writer/Director/Editor/Star, Shane Brady (DOCTOR SLEEP, BALLERS, THE ENDLESS), and Executive Producer, Emily Zercher, for a lengthy and surprisingly emotional chat about their film, BREATHING HAPPY, which recently had its world premiere at the 2022 Chattanooga Film Festival. The film is a hallucinatory, Christmas Carol-esque odyssey through the mind of a lonely, recovering drug addict on the verge of achieving one year of sobriety on Christmas Day. It's a beautiful, heartfelt, hysterically funny flick that absolutely wowed us here at Video Monsters. And we were definitely not alone in our love because it also managed to snag Chatt Film Fest's coveted Audience Award for Best Feature! So take a deep breath, grab a deck of cards, and if you hear a knock at the Golden Door, just tell that interrupting turtle to take a hike because you will be too busy listening to the Video Monsters' analysis of BREATHING HAPPY with special guests Shane Brady and Emily Zercher! If you enjoy this episode, come join the Video Monsters crew on Discord (https://discord.gg/sjyUQg8phB)!! Hangout episodes are live (and unedited!) every Tuesday night starting around 9:00pm EST. Listen and chat along with us in the Discord chat and we'll even give you a shoutout on the episode! Video Monsters is brought to you by the Chattanooga Film Festival and Central Cinema in Knoxville, TN. Follow them on Facebook, Twitter, and Instagram, or online at chattfilmfest.org and centralcinema865.com. Links for each of these can also be found on our pages, so be sure to follow us at videomonsterpod on Facebook, Twitter, and Instagram as well. music for Video Monsters by Evan Simmons

Breaking Beta is a podcast dedicated to men's physical, mental and spiritual development.Check out the show ⬇️https://linktr.ee/breakingbetaFollow me on IG:https://www.instagram.com/breakingbetapodIn today's podcast episode, I have a conversation with Grayson Strange. Follow him on IG: https://www.instagram.com/strangegrayson/Sub to his Youtube channel: https://www.youtube.com/channel/UCT2jMaWsq-iQE5BXFoT2hYwGrayson is a current owner at Basis Health & Performance NY where he coaches strength, strongman, conditioning, and Kinstretch. Grayson was a former coach at NorCal Strength & Conditioning and previously owned and operated two CrossFit gyms in Denver, CO. Grayson was also a cheerleader for the Denver Nuggets basketball team. Grayson holds the following current certifications: Kinstretch, FRCms, FRSC, Strong First Kettlebell

We often discuss the "basic 5" resistance training exercises (squat, deadlift, bench press, row, and overhead press) for basic hypertrophy and strength. In this episode, Dr. Armstrong and Corbin Bruton discuss variations of the squat--variations including goblet squats, Zercher squats, front squats, etc. (several variations are linked below). Each has a place in one's pursuit of muscle strength for aging well.Have questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcastExercise videos:goblet squatZercher squatfront squatpistol squatBulgarian split squatlungeFrankenstein squatDarden 30-10-30 method

Another weekly episode and another Gym Life Podcast prediction! Along with some old school strongman stuff...my feedback from the split jerk question and guess who showed up doing the Zercher deadlift?

In the 53rd episode of The Strength Connection Podcast, Mike and our special guest Strong First Team Leader, and coach at Kraftmanufaktur Stuttgart, Sven Rieger, will talk about his Dinnie Stones training protocol, his general training, structure vs. intuition, mindset work, and more.Join us in this insightful and captivating talk! In this chapter, you will discover:(0:55) Introducing our special guest BA Healthcare Management, Strong First Team Leader, FMS Level 1, and coach at Kraftmanufaktur Stuttgart, Sven Rieger @sven_rieger(1:20) Birthday in Austria(2:10) Sven's usual routine(2:45) Weather in Austria(3:55) Trouble with the hook grip(4:15) Shout out to Jason Marshall @strongfirst_marshall(4:20) Shout out to John Otton(4:55) Dinnie stones: explanation(5:40) Dinnie stones vs. barbell(5:50) Origin of Dinnie stones(6:15) STONELAND: An Original Film by Rogue Fitness @roguefitnesshttps://www.youtube.com/watch?v=MhQlNwxn5oo (6:30) History of Dinnie Stones(7:10) The first woman who lifted Dinnie stones(7:25) The guy beyond the record(7:55) The legend of Donald Dinnie(8:25) The original challenge(8:40) Jack Shanks: the first personhttp://www.thedinniestones.com/Lifters%20Pages/Jack%20Shanks.html (9:55) Mindset behind Sven's Dinnie Stones goal(11:25) Change in the challenge(12:20) July 19th, Sven's attempt date(13:20) Sven's current program(14:50) Zercher squats: Sven's favorite squat(15:35) Barbell Press: 4 times a week(17:10) The Built Strong program(17:45) Sven's program vs. Easy Strength(19:25) The truth behind the smaller rings(21:20) The Jefferson Deadlift(21:35) Shout out to Pavel Macek @pavelmacekcom(21:50) Jefferson Deadlift: explanation(22:30) About Kettlebell(23:35) One arm vs. two arms swings(24:50) Deadlift Dynamite by Pavel Tsatsouline @strongfirsthttps://www.amazon.com/Deadlift-Dynamite-Master-Strength-Exercises/dp/0938045822 (26:25) Double swings(27:05) Foot position for Dinnie Stones(28:25) Training for everything(30:45) Structured training(31:15) Shout out to Brett Jones @brettjonessfg(32:00) “Even a very structured program gives you some leeway to adjust on a daily basis on how you feel.” - Sven Rieger @sven_rieger(33:15) Shout out to Dan John @coachdanjohn(34:25) Shout out to Fabio Zonin @x_fab_69(34:55) Shout out to Tim Almond(35:25) “Your character to a certain degree determines how many reps you need or should have in a program.” - Sven Rieger @sven_rieger(35:45) Mike's favorite workout(36:15) Shout out to Grant Anderson @kettlebellgrant(37:45) About Grant Anderson @kettlebellgrant(38:20) Sven's thoughts about snatches(38:35) Shout out to Hector Gutierrezhttps://strongashec.com (38:35) Breakthrough Secrets Podcast #16 - Hector Gutierrez: The 5 Elements Of A Strong Man

This tough leg day variation gives your core and arms a whole new challenge, too.

Retrouvez dans cet épisode des SuperPhysique Podcast de Musculation, Rudy Coia et Fabrice, les fondateurs du site SuperPhysique.org destiné aux pratiquants de musculation sans dopage répondre aux meilleures questions de la semaine des Forums SuperPhysique. Si vous souhaitez poser vos questions, cela se passe directement sur https://www.superphysique.org Les liens du Podcast : - La FORMATION GRATUITE SuperPhysique - https://bit.ly/2UnAYye - Le LIVRE de Fabrice - https://bit.ly/2WOVV6O - L'application SP-TRAINING - https://bit.ly/3dI9RWq - Pour se faire COACHER par Rudy - https://www.rudycoia.com - Notre marque de COMPLÉMENTS alimentaires - https://bit.ly/3bsJIc8

Tim Zercher from the class of 2016 shares some of his favorite memories during his time serving as President of Associated Students' Government and founding the CSU Pueblo Enactus student organization. Zercher participated in the Hasan School of Business 3+2 program, allowing him to earn his bachelor's and master's degrees. He talks about how experiences both inside and outside of the classroom helped influence him in his role as an entrepreneur. 

REBROADCAST from a YouTube Q&A! Dave talks bulking advice, Zercher lifts, coming back from injury, and more! Alpha Brain Free Trial: https://onnit.sjv.io/c/2904843/973998/5155 If you like our content, support us by grabbing a shirt, bands, wraps, straps, or even bars and equipment from elitefts at: https://bit.ly/3oFHKgu

Join us this week for an interview and conversation with Valerie Weaver-Zercher, the author of Thrill of The Chaste: The Allure of Amish Romance Novels. We chat about Valerie's book and research, what has changed since the book has been published, and more. 

In Dragonflies usual course of life and range of their activi- ties are represented in human culture on artefacts such as pottery, rock paintings, stat- ues and Art Nouveau jewellery. William Anderson Gittens Author, Cinematographer,Dip., Com., Arts. B.A. Media Arts Specialists!"Editor in Chief Devgro Media Arts Services Publishing ®20155 License Cultural Practitioner, Publisher, CEO Devgro Media Arts Services Publishing ®2015 WORKS CITEDAckerman, Evan (1 June 2017). "Draper's Genetically Modi- fied Cyborg DragonflEye Takes Flight". IEEE Spectrum. Adams, Jill U. (July 2012). "Chasing Dragonflies and Dam- selflies". Audubon (July–August 2012). Retrieved 6 August 2018. Dunkle, Sidney W. (2000). Dragonflies Through Binoculars: a field guide to the dragonflies of North America. Oxford University Press. ISBN 978-0-19-511268-9. "Equipping Insects for Special Service". Draper. 19 January 2017. Gittens,William Anderson, Author, Cinematographer Dip.Com., Arts. B.A. Media Arts Specialists’ License Cultural Practitioner, Publisher,CEO Devgro Media Arts Services®2015,Editor in Chief of Devgro Media Arts Services Publishing®2015Grimaldi, David; Engel, Michael S. (2005). Evolution of the Insects. Cambridge University Press. pp. 175–187. https://www.smithsonianmag.com/science-nature/14-fun- facts-about- dragonflies-96882693/ http://mistholme.com/dictionary/insects/ https://en.wikipedia.org /wiki/Dragonfly Paulson, Dennis (2011). Dragonflies and Damselflies of the East. Princeton University Press. pp. 29–32. ISBN 978-1-4008-3966-7. Powell 1999, p. 102.Rowe, Richard J. "Dragonfly Flight". Tree of Life. Retrieved 26 February 2015. Soluk, Daniel A.; Zercher, Deanna S.; Worthington, Amy M. (2011). "Influence of roadways on patterns of mortality and flight behavior of adult dragonflies near wetland areas". Bi- ological Conservation. 144 (5): 1638–1643. doi:10.1016/ j.bio- con.2011.02.015. Zhang, Z.-Q. (2011). "Phylum Arthropoda von Siebold, 1848 In: Zhang, Z.-Q. (Ed.) Animal biodiversity: An outline of higher-level classification and survey of taxonomic rich- ness" (PDF). Zootaxa. 3148: 99–103. doi:10.11646/ zootaxa.3148.1.14.Support the show (http://www.buzzsprout.com/429292)

What does it take to be a well-rounded athlete? Find out below! Perhaps you are into training or know it's important, but what if you don't have a particular goal? What if you just want to move better and look good naked in the process? How can I know what to focus my training on if I don't have a goal? That's where this interview with James Cerbie will blow your mind. He has carefully designed a training plan that builds all the essential performance qualities one needs to be a healthy human being. In this podcast, you'll learn: What life proofing is, why it's important for your health and performance, and how to build it. The 5 fitness attributes you need to become athletic as can be Which metrics are useful to measure fitness qualities, and how to adjust your programming based on testing Has your progress stalled? How can you pivot your training to keep the gains going There are 4 categories of athletes, how does training differ for each? How can you build athleticism with minimal gym equipment? Is the performance vs health dichotomy really a thing? If you are ready to push the envelope with your training, become more athletic than ever, then you definitely need to give this a listen. Convinced that this training program is for you? Sign up for the Apex Athlete Team Training, which is open from January 11th-15th, 2021. You can sign up for it here.  Missed the deadline but still want to hop on the gain train? James and the folks at Rebel Performance offer coaching year-round. Work with Rebel Performance Coaches here. Look below to watch the interview, listen to the podcast, get the show notes, and read the modified transcripts. Watch the interview here. Learn more about James Cerbie His website: Rebel Performance His podcast: Rebel Performance Radio. You can check out the one he did with yours truly here.  Facebook: Rebel Performance Twitter: @rebelperformnce Instagram: @therebelperformance Bio James Cerbie is the founder and head coach at Rebel Performance. He can be found lifting, drinking coffee, roaming in the mountains, reading research, or watching superhero movies. Show notes Here are links to things mentioned in the interview: Costa Rica Underground S&C 2018 Retreat Review - This was an awesome performance retreat that James and I spoke at a few years back. So much fun! Elevate Sports Performance and Healthcare - The spot in Vegas where ya boi works. Ryan Patrick - An excellent strength coach out of the Cinncinnati area. Tim Ferriss - One of the best bloggers out there. A person who learns things quickly and interviews high performers. Alpha Brain - A nootropic supplement to help you be focused AF. Train Heroic - An interface used for coaching Rebel Performance - This is where you can find James Transcripts What is life proofing? James: I've been an athlete my entire life, that's very much how I think of myself, my self-image. I can remember there being this moment of crisis when college ended, and I was fortunate to play baseball in college. So, I was always on a team, I was always training, I was always competing, it was always underneath this umbrella of being a well-rounded stack across the board athlete. When college ends maybe for some people with high school or some people that are lucky enough as professional. It's the Thanos finger snap moment where this thing you've known your entire life disappears. Fortunately, I had fallen in love with the weight room along my journey of planning sports. And so, I looked at the landscape said, you know, I'll be fine. I'll go compete in something like powerlifting, maybe I'll try bodybuilding. CrossFit was a thing at that point. Strongman existed. I'm gonna go try these things. I'm sure one of them is going to definitely do it for me, that's gonna be my thing. So, I started dabbling and trying all these things, just to come to the realization that none of them were for me. Just really frustrated in that journey in that process. Because I love training, I love throwing down but I couldn't find the right avenue or outlet for what I wanted. I wanted a blend of what these things gave me. Like, I don't want to just be a powerlifter. I'm not attacking any of those sports, they are all each incredible on their own, right? They just weren't the right thing for me. I'd get to about eight weeks into a powerlifting program and I would feel like a refrigerator. It's like I can't sprint, I can't jump, I don't move. Like, I just hated the tradeoffs that I was having to make. And so, I said, all right, there has to be a better way of approaching this so that I can get the outcome I want, and then I've got to figure out how to make that competitive. So, I can still have a competitive outlet, I need to have a team component to this thing as well. And so that's where I started playing around with this concept of being Life Proof, or this concept of being Apex. It's kind of saying, okay, I want to be well-rounded as an athlete. And I think if you're a human, you should want those things as well, right? Because, in my mind, if you're a human, you're an athlete. And what that means in my definition is I want to give you kind of five attribute bars: Strength hypertrophy Power Endurance Movement IQ If I can give you all five of those, if you have all five of those, then I think you are pretty Life Proof. You're gonna be able to handle whatever life throws at you. Exactly how high you want these attribute bars to go will differ from person to person. [caption id="attachment_13325" align="aligncenter" width="500"] Personally, I'm a level 35 physical therapist with Elven magic. (Image by Parker_West from Pixabay)[/caption] How much time do you have to train, how much you want to make your life revolve around being in the weight room and lifting? But I don't care if you're a 55-year-old CEO, I want you to have all five of these things so that you just do well in life. If you want to ramp that up to a much higher level, then we can do that as well. Are you the 23, 24, 25-year-old kid who wants to spend two hours training, you want to make your life will revolve around eating, training, sleeping, etc. We can bump those attribute bars up significantly higher for you. But regardless, I want all five and that's the point is I want to give you all five of those things. If you have all five then I think that you're probably pretty Life Proof. You should be able to handle just about anything that you're going to tackle in life. If you need to lift something heavy you can, look like a superhero, go rock in the mountains, do Matt Condon medleys, jump, sprint, throw.  you have all your bases covered. Zac: Do you think powerlifters get triggered and offended with your disclaimer? [caption id="attachment_13326" align="alignnone" width="600"] the bigger the beard the more easily triggered, they say (Image by revolutionprinters from Pixabay)[/caption] James: Nothing against the sports  I think they're all incredibly they do shit that I could never do. It's just not for me. And I have found that there are a lot of people out there who have dabbled and tried these other sports and feel the same way I do so. Zac: You sacrifice things James: A lot. Zac:  I remember when we went to Costa Rica, there are these big dudes at the retreat that we went to, and they absolutely destroyed the weightlifting competitions we had. But then you go hiking and it's a struggle. Or we play a sport, frisbee on the beach. You're not gonna get picked first by any means. James: And that was the tradeoff that I wasn't comfortable with. I still need to be able to go sprint, jump, cut, do athletic things.  for me, that's where power lives. Olympic lifting is cool. It's great. If you want to use it, awesome. Just not my interest.  I would rather sprint, jump, throw, and cut. Zac: Yeah. And I think as social animals, unless you're going to be spending all day every day in those, you know, doing Olympic lifting, which is fine. I've watched people do that. But sometimes you might meet up with friends and go play something Spike ball as we've been doing a lot at Elevate. You're limited in your capability of doing that and enjoying that. So, I think this concept is very useful. I also think that having a baseline you need at least this amount of a given attribute, and then you can expand upon whatever you want to depend on your task is very effective. I think a lot of people think that they have to push X number of weight in order to have success in whatever it is that we have in our movement realm. But that's most certainly not the case. When you came up with these five qualities, do you feel as though it filled that void of not having baseball in your case? I went through a similar crisis with running. Now obviously, I could have kept running because that was my sport. But I hated it. I only did it because I was decently fast at it. But did you feel as though it gave you similar satisfaction in pursuing that compared to baseball? James: Yes. So, the key there was in actually finding the other people, finding your tribe, finding your people who felt similar, who wanted to train in a similar way. And so, then you actually were able to get the team-based component back. So, it did successfully fill that void. And the first experiment that I essentially ran with that was The Silverback Training Project. It was a very big success for the people that we got on board. We saw improvement across the board. We have people hitting 50 to 100-pound PRs in the big three! I'm not talking about going from 100 to 150 pounds either. We're talking people squatting 500 for the first time, people deadlifting 600 for the first time, people who were in pain who are no longer in pain and feel good. 30% improvements on 10-minute assault bike challenges. And all these other met cons we we're testing. They're putting on muscle, they feel good. We're hitting three, four-inch PRs in verticals, broad jumps, we're doing better on 10-yard and 15-yard sprint tests. To go back to the attribute bar analogy, we're essentially taking all the attribute bars, and they're all getting moved up. And so that was a nice reassurance to see. One, conceptually, my thoughts on a whiteboard, when actually given to humans worked. Because there's always that thought that I'm gonna sit down and write a program and it's just not gonna work. But it does. Contrary to what a lot of people think, you can actually get a lot of progress across the board if you're smart in how you implement these things. But the biggest one was just seeing how the people came together. You filled that void for them, they got to compete again, they got to have a team. And so, it was a lot of fun to watch that transpire. We did it for a couple of cohorts, just to make sure it wasn't an anomaly the first time. And you see a similar thing happen every single time. So yeah, that was the first big win into that realm. Now we just need to spread the word and find more humans that believe in this concept. [caption id="attachment_13327" align="aligncenter" width="500"] Team work making the dream work and shit (Image by truthseeker08 from Pixabay)[/caption] Zac: It's kind of what CrossFit was trying to do. And there are some CrossFit boxes that probably implement this successfully is you want to be well rounded in all of these qualities. But then the issue is that because you're varying the workout so much, you don't get that progressive improvement in specific qualities. Whereas you're advocating that you can get improvement in all these qualities, but you have to apply the concepts of progressive overload in order to make that happen. And it sounds like you also measure each of these qualities to let you know, where we have to tweak the program to improve even further. The best tests to measure athleticism James: Strength is pretty straightforward. We don't use one rep max very often just because it's so skill and technique based. So, I use more three, five, and ten rep maxes. I want to see strength improve across a range. Hypertrophy is a much more difficult one to measure, I don't have a great performance-based metric for that. I think your performance on higher rep stuff or timed sets would probably be a little bit of an indicator, but we're probably going to use more just vanity metrics. Take a before and after picture. Do you look more jacked? Are you happy with this outcome? You could also test body composition. Looking like a superhero just comes with the territory when you do what you're supposed to do training-wise and in the kitchen.  Endurance is easy, we use a 10-minute assault bike challenge. You go as hard as you can for 10 minutes, and let's see where you're at. Four miles seems to be a pretty good threshold. I've had a couple people push five, which is outrageous. These dudes are freaks. They just have engines for days. We will also look at the resting heart rate and see if there are any drops. Zac: I can't push volume on a bike for whatever reason. And it's not because of the lack of the ticker. It's because of the local muscle fatigue for me. It's the same for lifting. Although I've gotten significantly better at tolerating more volume with a single move, which I need for a training effect, I have to vary the. exercises to train enough. I might do an Arnold press and only get four sets of whatever rep range. And then I just I cannot output anymore. But then if I change to an incline, then I'm right back in action. we're back. The cardiac adaptations are there, it's just the supporting structures aren't there to carry it out. So that's where a lot of my training has been going because that's what I know is the rate-limiting step. James: It's those capillaries and mitochondria, bro. On the power attribute bar, I'm looking at jumps, sprints, and throws. Vertical, broad, lateral. I want to see multiple repeat jumps as well. 10-yard sprint, 15-yard sprint, maybe out to a 40 or 60. I don't have Olympic lifts in my model. It's not because they don't work, I just choose not to use them. I think that jumps, sprints, and throws are more effective and less technical. Movement is obviously really hard, so our measures are subjective; things feel easier, pain reductions, getting muscle fatigue instead of joint pain, etc. Oo the endurance side of the coin, are resting heart rates dropping? If I can get actual numbers, I want to get actual numbers. This allows us to see where we need to focus our efforts. Say all qualities but endurance are improving. We may potentially change volume or something else in their template.  Zac: Then would you do things to maintain the other quality, so perhaps, you'd increase volume to potentially improve endurance components, but then you're just adjusting maybe it's less volume, less volume on the power components or, you know, you're doing less volume of the strength work? James: Yeah, I'm a big block periodization fan, physiologically. That just makes a lot of sense to me. And it works. So, I talk about all five of these attribute bars, but we need to appreciate that I'm not hitting the Go button on all five of these all the time because that can't work. It's more of how you stack the blocks together in a sequential fashion, that allows you to get this good development across the board. And so that's the biggest thing. It's making sure that we have you in the weekly training template for whatever type of athlete you are. And we can talk more about that. And then from there, it's just making sure we sequentially have a block of training that makes sense. What am I focusing on for these four to six weeks, and then what am I going to focus on for the next four to six weeks while I maintain these other things? So, when I have maintenance with progress, you are slowly bumping these things up over time. If you only zoom in acutely, you may only see one or two attribute bars going up. But when you zoom out and look at what happened over 12 to 16 weeks, we've got all qualities to improve. And that's what we're chasing. Zac: To be everywhere, to be nowhere. That extends to not just fitness qualities, but all things. You can't be an expert in all things mitochondria and real estate at the same time. Your outputs in each domain wouldn't be as high as if it were a focused effort. So too with training. But where I also think you are doing a far superior job compared to other people is you don't build one-trick ponies. You allow for adaptability. Mastering only one quality can help if pursuing a specific sport, but it puts you at risk for bad things to potentially happen when you have to call upon those other qualities. James: Yeah, and if you have a highly specific goal, and you want to be the best in the world of that highly specific thing, then you have to be a one-trick pony. And that would be good for you. If you want to be an elite level powerlifter, if you want to step on stage for bodybuilding, if you want to compete in Olympic lifting, I think all those avenues are incredible. And if that's your thing, and that's what lights your fire, go do it. That's awesome. But if those things don't light your fire, then maybe we think about training in a different way. Athlete archetypes Zac: Once you've established a life proof baseline, where do you go next? James: This is where it depends on what avenue are you in? Are you in a one on one training experience where you're getting a dedicated coach with individualized coaching? Because those conversations happen pretty often, and we get pretty detailed nitty-gritty into the weeds. Or you're doing more the team-based approach, where you're getting into a pre-written training template that you're funneled into based on your goals. So those go through more pre-determined cycles. We essentially will go through waves of hypertrophy, work capacity, focus block of training, and then we're going to go into a more strength, power, etc., focus block of training. If we decide on improving a specific quality like strength, we may lower the rep ranges and have that be the main focus. Then, we're blending power and throughout that with jumps, sprints, throws, etc. Endurance is getting thrown in there as well, whether or not we're doing a short to long, longer, shorter approach, etc. It kind of depends. But again, I think what we do first is we try to funnel the athlete into determining what is your specific archetype? Because the concept of life is very broad, so we need to narrow that down. We've found that people generally fall into one of four categories: Base athlete Stacked athlete Strong Athlete Tactical athlete Base athlete A base athlete cares most about movement. They want to move really well and feel good while sprinkling other pillars on top. These athletes will use more of a sensorimotor-based approach. Your big squat might be a heel-elevated Zercher squat because movement is the highest priority. https://www.youtube.com/watch?v=gmDnYnGWA-I Stacked athlete Stacked athletes want the five attributes to be as level across the board as possible. They want to be the middle linebacker of humans. For them, we're more aggressive at how we're chasing performance outcomes. They get put on a three training split: three lift days, two low conditioning days, one high conditioning day. Strong athlete The strong athlete cares most about strength and hypertrophy. Fantastic. You can put on a four-two training split into four lift days and two easy conditioning days. You're not going to get the hard conditioning day, because there's nowhere to fit it into your scheme. Plus, you don't care that much about that outcome. But we still want the two low conditioning days because we need that at least low-level aerobic ability and capacity to feed into everything else that you're doing. Tactical athlete The tactical athlete cares most about endurance. They have more met-cons and medleys, rucking in the mountains.  These athletes also are put on a four-two split as well. So, they have four "lift days" and two easy conditioning days.  Their lift days are a bit different. They'll first have two big lifts (e.g. squat and press, hinge and pull, etc) and instead of accessory work, they'll do met-cons or medleys. These exercise choices fall somewhere in the hypertrophy and endurance realm, so it helps them out. How people should train who have general fitness goals James: I would say the vast majority of people we get in this team-based programming training approach have very generalized outcome goals. They just want to see the attribute bars move up. For these people, we bleed in competition throughout the program, allowing them to train for something. Whenever we can get away with it in 2021, we are going to do some events in-person. Zac: In Salt Lake? James: Yeah! There's a really cool facility up outside of Salt Lake. It's an old airplane hangar. And it's gutted out, and a gym. It opens up onto an outdoor rig, which then goes on to about a 40-yard field, and there's a sand volleyball court. So, it'd be the perfect place to do it. And you got the mountains as the backdrop. We will likely split this meeting into a competitive and general division. The reason why is because we have people of various performance capabilities that believe in the concept. Some can squat 500 pounds, some just want to feel good, but we're all on the same journey.  Just show up with the mentality, attitude, and desire to get better. That's all we want. We are very fortunate to have a community of people where we don't have egos. We just want improvement. We just want you to get better. Improving athleticism with minimal gym equipment Zac: How do you adapt the thought process in the life proofing concept to someone who has minimal equipment? Especially during these home-gym COVID times? James: We have three tiers of options for people that want training. So, the top tier is you come in, you get a one-on-one coach that's totally personally dedicated to you. And it's totally customized. Then we have the Apex team, which is one that we've been talking about, which is a team-based programming approach. We put way more of an emphasis on the community, the competition bit, and you're plugging into just really, really well thought out, science-backed and tested programming that is going to work phenomenally well, for the vast majority of people. For both of these tiers, you need to have access to equipment. So, I tell people that I write the programming assuming you have access to the same garage gym I do. So, my garage gym has a rack, a single cable machine, an assault bike, a rower, a ski erg... Zac: A ski erg in your garage gym? That is badass. James: Yeah, so I don't use a skier very often just because that's a weird one. Most people will have a bike or rower. And then assuming that you have access to most of the dumbbells and kettlebells. Assuming you have access to most of those things, we can make adjustments within the team training. For the people that don't have any equipment, if you're the I have a dumbbell, maybe I have a kettlebell, I have a few bands or just my bodyweight, then we have pre-written programs in our program shop that are built for just at-home training. To respond to gym closures, we added several different training programs that you can do at home. You don't need anything more than your body weight, maybe a dumbbell, kettlebell, or some bands. However, training without equipment is not a long term strategy. We hope we can maintain during what is hopefully a short term problem. Zac: Progressive overload in most things is really tough unless you have some degree of equipment. James: Yeah. Zac: However, there are people who exist who can get pretty big, doing just bodyweight things. Do you ever go on those YouTube benches of what was a guy called Kali Muscle? https://www.youtube.com/watch?v=vUHRCipX_Sc James: Oh, yeah. Zac: He was just massive; doing just a bunch of stuff at playgrounds. James: I'm always curious about what exogenous aids exist in those situations. Yeah, that's the first place my mind goes, just because I know there's gonna be some limit on what we can accomplish with just bodyweight and maybe a pull-up bar. I have a program in there called Apex athlete at home, it assumes you have access to nothing. We rely on a lot of tempos and metabolic stress-type training such as timed sets. This works in place of mechanical tension and load. Fortunately, you can still do jumps, you can still maybe do sprints, we can get outside. So, the power component we can still have, the conditioning stuff, we can probably still get in there. Zac: Basically, your goals have to somewhat shift during this time period. James: Yeah, we actually it was funny, I was talking to my buddy, Kevin Horton the other day who coaches with us at Rebel, and he was talking about some of his clients how it actually ended up working out in their favor. He's working with a 40-year-old New York lawyer who's very type A. Gym closings were actually the best thing that could have ever happened. Because he didn't have access to a barbell, he had to focus on other qualities. Armed with only a kettlebell, some adjustable dumbbell, and bands, he focused on movements he wouldn't normally tackle over a three month period. Lot's of sensorimotor work. He felt so much better once he got back to the bigger, sexier lifts; hitting tons of PRs in the process. He thought it was totally weird because he wasn't focusing on these qualities. He finally addressed the foundation that he never spent time on. And so, once he actually put that in place, magical things happen. It's like a pyramid; the larger the foundation, the higher the peak can be. Zac: I've seen that a lot of times with many of the big lifts. With most of the people who I work with, the first few blocks, especially if there's someone who's a little bit more beat up or they need a bigger movement foundation, we stay away from hinging. It doesn't extend movement options well enough for most people. Instead, we emphasize more squatting and other activities that increase movement capabilities. Without fail, I see most people when they do go back to deadlifting, even if they haven't touched that for an extended period of time, numbers shoot up, it feels better, and/or they pull faster. I think it really carries back to the concept that you're talking about James of you have to build up all of these bars to some degree, because there's just so intermingling between developing all of those qualities. James: 100%. Zac: Even the person who says they want to powerlift. I really liked that you're still emphasizing aerobic components for them because they still have to recover. They still need to be able to attain enough movement so they don't hurt themselves from the very heavy loads. James: It's interesting because I think we have people who will go do powerlifting comps, and strongman meets and all this other stuff, yet they don't view themselves as those types of athletes. They simply spend time building their attribute bars, then eventually tweak their program to emphasize the quality they need for the given competition. It's wild because they go win powerlifting meets and they win strongman contests. But that's not really who they are. They don't train that way all the time. We're just building all these attribute bars, and then we peak for a meet, and then they come back in right where we were. You might not be the best in the world, but you can still be pretty damn good. Zac: It sounds like the key is to have the capability of doing pretty good in anything by starting with a robust foundation. James: You can go and show really well both of those. Zac: Yeah. James: Which is awesome. , I think that's so cool. Zac: Tim Ferriss would always talk about how it doesn't take much to get up to the 80th percentile in anything if you just spend a little bit of a dedicated amount of time to a specific thing. I think in the movement realm, or the performance realm, it's the same thing as long as you have that foundation to build on. James: Mm-hmm. James: We have another guy who's in the Apex team who had competed in the CrossFit Games. He eventually ran into the problem that I've seen from a lot of former crossfitters, which is things start to break down. It wasn't a sustainable training style for him. We had to do a lot of work on the front end of cleaning up a lot of movement deficits; focusing on baseline foundational work. He totally bought in! He messaged me the other day saying that he was better than ever, even compared to when he was a CrossFit athlete. Granted, if we throw Olympic lifts or gymnastic stuff at him he may not do as well because we don't train those movements. he's gonna get towards it because we don't do either of those. But he was mashing on squats, dead, and bench; hitting huge PRs in the process. His work capacity and engine is through the roof, his body composition is as good as it's ever been, and he feels really good. God forbid, you can actually perform well and feel good at the same time. [caption id="attachment_13335" align="aligncenter" width="500"] You and me both, yikes! (Image by Kate Trysh from Pixabay) [/caption] That was an interesting message for me to get because he's the one who's kind of getting ready for the competition roll around. He's totally bought in and plans to train this way for the rest of his life! Performance vs health Zac: It seems as though the concept of the performance versus health divide is something we don't talk about as much as we used it. It's such BS.  James: I think the only place it rears its head is at the very, very, very far end of the bell curve. Zac: Exactly. James: And I think that the bell curve is far larger than people want to give it credit. Because it used to be that you can't have both, but you really have to push to the far ends of performance to make that a thing. If you want to be a world-class triathlete, a world-class marathon runner, if you want to be Thor and go be the strongest Strongman in the world, those pursuits likely aren't healthy. The sacrifices you have to make to accomplish what those people do results in some tradeoffs.  But that is so far to the extreme end of the curve. People get lost in that conversation for some reason.   Zac: The reason why it is so far right on the curve is that you are literally are pushing your body to its physical limits. But most people cannot output to that degree, whether it's the inability to coordinate their bodies the way they need to, not built for the task, etc. Some cars can't go 100 miles an hour. And you're more prone to have a violent accident if you can go 100 miles an hour as opposed to 30. And I think the same thing applies to us humans. I don't know if I'm going to ever pull 600. That ship likely sailed when I pursued endurance running.  For the overwhelming majority of the population, you can pursue a lot of the performance qualities that we've been talking about this whole time with few ramifications. James: If it's done well, it can work. If it's implemented poorly, it won't work.  Zac: Yeah. And I think most people just don't have an idea of how to do it well. Because there is an inherent risk when you're chasing these qualities. If you don't have technical mastery, if you don't have intelligent planning, you may be at risk for an injury. It's not like learning a musical instrument where there's an inherent negative feedback loop when you don't hit the notes well. James: I'm very upfront in saying that, if you look at all five of those attribute bars, those five pillars, I can find you numerous coaches that are far better at me at any one of those attribute bars. If you just want to focus on strength, there are people way better at that than I am. If you just want to focus on power, people way better at that than I am. If you just want to focus on hypertrophy, just endurance, just movement. There are coaches that specialize in those pillars, and they are far better at that than I am. I haven't met many people who are as good as we are at actually taking all five of those and blending them together into a comprehensive plan that makes sense, and that works. Because I found that that's where people really struggle is in putting it all together. People have ideas or concepts, but they get stuck. They overthink things. They second guess stuff. They develop shiny object syndrome and jump from program to program. And it's simply because it's hard to put all that together in a way that works and makes sense. That's where I find that people really struggle. Zac: And that's why I'm excited that you have put this together. Because I would agree with you 100%. It's really hard to coordinate a lot of concepts into one thing and it goes back to the conversation we were having about developing expertise in a given thing. But if you can get good enough at several things, that just leads you to be more enriched, adapted, and being able to do a wide variety of things. Sum up Life proofing involves increasing your power, strength, endurance, hypertrophy, and movement over the course of a block periodized training program.  One can better specialize when one builds a bigger foundation.   Though harder to build fitness, power, movement, and endurance can be improved with minimal gym equipment.  The divide between performance and health only exists at the extreme ends of the bell curve, and most people can pursue high levels of performance with few ramifications.  

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effectiveness of powerbuilding, the value a Zercher squat provides that a front squat doesn't, the best program for someone who wants to maximize benefits while losing weight, and when it is advisable to go “off script” for the sake of fun when following a workout program. A wonderful practice of accepting the way things are. (5:12) Why black markets exist in the first place, the COVID impact & MORE! (6:55) Everyone is jumping on the Parler train. (19:57) New segment alert! The 3rd Rail with Sal Di Stefano. (23:04) Adam, the butt of the joke. (24:09) Banana pumpkin protein muffins by Organifi. (29:35) Studies with Sal. (32:34) How Public Goods is crushing amid the pandemic. (38:43) Recycling is NOT what it used to be. (41:02) Mind Pump Recommends, Wayne on Prime Video. (42:57) Soaking in the moments with your kids. (45:03) #Quah question #1 - How effective is power building? (49:24) #Quah question #2 – What value does a Zercher squat provide that a front squat doesn't? I find the pain of the bar, in the crook of my arms for Zercher squat, limits the weight I can lift way before my muscle strength does. So, I wonder if I should front squat instead? (55:49) #Quah question #3 – What program would you recommend for someone who wants to maximize benefits while losing weight? I don't want to lift just to maintain muscle. I want to improve other things at the same time. I'd imagine something like MAPS Performance would be good because it would help maintain muscle while also improving other athletic factors that won't be minimized during weight loss. (1:00:23) #Quah question #4 - When following a program, when it is advisable to go “off script” for the sake of fun? (1:04:23) Related Links/Products Mentioned November Promotion: MAPS Ultimate At-Home Workout Bundle for Only $99.99 Conservatives flock to social network Parler amid misinformation crackdown Bret Weinstein and The Woke Movement – The 3rd Rail with Sal Di Stefano Joe Rogan Experience #1564 - Adam Alter Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Having just ONE egg a day increases diabetes risk by 60%, study warns Visit Public Goods for an exclusive offer for Mind Pump listeners! **Receive $15 off your first Public Goods order with NO MINIMUM purchase** Is This the End of Recycling? Watch Wayne | Prime Video Powerbuilding: 4 Ways to Get Big and Strong | T Nation Build Your Legs with the Zercher Squat – Mind Pump TV MAPS Fitness Performance - Mind Pump Media MAPS Strong | MAPS Fitness Products - Mind Pump Media Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Robb Wolf (@robbwolf)  Twitter Bret Weinstein (@BretweInstein)  Twitter Adam Alter Branch Warren (@thebranchwarren)  Instagram Mike O'Hearn the TITAN (@mikeohearn)  Instagram

Alex Bridgewater is a high-level rock climber who moved to Lander, WY in 2016, to train at Elemental as part of the Climb Strong Program. Alex now works for Climb Strong as a coach. We talked about his transition into coaching, managing a chronic back injury, favorite barbell and bodyweight exercises, speed walking, and the importance of self-belief.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/alex-bridgewater  Nuggets:  1:26 – Skating, early climbing, competing, and mentors  5:46 – Climbing in college and meeting Charlie’s brother Mike  7:27 – Alex’s first time swinging a kettlebell  8:26 – Plans for the ‘PreMuir’, and starting to train with Charlie  11:49 – Coming to Lander and learning about strength training  13:41 – Learning on the fly on the side of El Cap  16:21 – Getting sold on training, moving to Lander, and getting started with Climb Strong  22:15 – Discipline, second-tier routes, and volume days  25:04 – Kettlebell swings, and Alex’s back injury  28:53 – Setting the goal of being injury-free for a year  29:32 – The exercises that made the biggest difference for Alex’s own climbing  32:41 – Unilateral vs. bilateral exercises, Zercher squats, and goblet squats   39:02 – Kettlebells for climbers with limited overhead mobility, and bodyweight strength training  40:45 – Example bodyweight exercises, and handstand pushup progressions  43:02 – Alex’s experience at the Strong First bodyweight certification, and benefits of bodyweight strength training  45:43 – One arm one leg pushups, and body awareness and control  47:48 – Reading Stuart McGill and fixing his back with core exercises and speed walking  50:57 – The McGill Big Three  51:43 – More speed walking  53:40 – Alex’s current training, barbell overhead press, and deadlifting from blocks  57:12 – Alex’s most recent hangboard cycle (Ladder program with two grips)  1:00:16 – Current climbing projects, and the history behind ‘Fibinachi Shimmer’  1:02:26 – Alex’s takeaways from the training camp  1:08:53 – The one piece of advice Alex took away from Jonathan’s presentation  1:11:55 – Alex’s future with Climb Strong, and Climb Strong as a collective  1:14:08 – One thing that holds us back, the importance of taking the steps, and pushing ourselves  1:16:43 – Social media, “can’t”, and confidence  1:17:43 – Carlo Traversi’s insight  1:18:42 – Positivity  1:20:10 – “Just go up there and try”, a becoming a better person  1:21:54 – “To the death.”  1:23:14 – Showing emotion, “Leave it up there”, and try hard  

Lower back presentations that struggle with breathwork You've spent all this time perfecting breathwork into your practice...then it happens: This exercise hurts my back! WTF amiright!?!?!?! The activities we've been painstakingly learning about, and then your client feels pain THE WHOLE TIME you try it. This is especially true with: Lateral shifts Radiculopathy CRAZY Lordotic spines What's going on here? Many times, especially if symptoms are high, the issues I see people make involve either progress WAY too quickly or going after the wrong impairment. But don't worry folks, I'll do my darndest to make these presentations ridiculously simple for you. If you have troubled lumbar spine presentations and you are unsure where to go, then you'll definitely want to check out Movement Debrief Episode 131. Watch the video for your viewing pleasure. If you want to watch these live, add me on Instagram. t Show notes Check out Human Matrix promo video here. Here are some testimonials for the class. Want to sign up? Click on the following locations below: November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!) February 20th-21st, 2021, Atlanta, GA (Early bird ends January 17th at 11:55 pm!) May 1st-2nd, 2021, Minneapolis, MN (Early bird ends April 4th at 11:55pm!) May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55pm!) August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55pm!) Dickinson College in Carlisle PA (POSTPONED DUE TO COVID-19) [Approved for 14 Category A CEUs for athletic trainers] Montreal, Canada (POSTPONED DUE TO COVID-19) [6 CEUs approved for Athletic Therapists by CATA!] Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :( Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:   Bill Hartman has a great video dispelling misconceptions around anterior pelvic tilt. It's. a must-watch. Compensatory Movement Patterns - If you have no clue about the difference between primary and secondary movement compensations, this debrief should help. You'll better learn when to apply certain exercises in a specific order to maximize movement improvements. How to Coach the Stack - This position is fundamental for improving movement options. If you are just getting into coaching exercises in this fashion, this is the post. Bill Hartman - If you want to learn the theory and practical components of many of the concepts I discuss, this man is pushing the field more than anyone else. Ultimate Back Fitness and Performance by Stuart McGill - Although I disagree with a lot of his treatments, this book is an excellent resource on lumbar spine anatomy and biomechanics. Course Notes: Explaining Pain Lorimer Moseley-Style - If you work with people in persistent pain, you MUST read this. It goes into the physiology surrounding how this happens and may help you learn how to better serve these clients. Pat Davidson - One of the smartest trainers in the field. Excellent with physiology and pushing the training envoelope. NOI Group - A great group to learn neurodynamics and pain science from. Michael Shacklock - Mike is THE GUY for learning the biomechanical aspect of neurodynamics. I also did reviews on his book which you can check out here. The Slump slider is a great neurodynamic move to apply with any posterior neural restrictions. If you haven't seen the Jefferson curl, here is a good example. Is Spinal Flexion bad? - If you are afraid of flexing your spine, you NEED to check this out. Hyperlordosis and rib flares Question:  What are your thoughts on someone who has a combination of hyperkyphosis and hyperlordosis with ribs flare? Could these be due to mouth breathing as compensation for improper breathing patterns? And how would you try to improve it? Watch the answer here. Answer: First things first, we need to dispel some preconceived notions regarding posture. Some might call this a diss track (and by some I mean me): Static posture in and of itself doesn't mean much. There is no singular cause for exhibiting a certain posture. There are likely structural, genetic, and behavioral influences that predispose someone to look a certain way, posture included. We are mobile creatures, what is more important is expressing as many different movements as possible. So really, fam, don't sweat the posture you possess. What is more important is being able to move. What could be an issue is an inability to move out of this posture. Examples may be an inability to reduce the lumbar lordosis or rib flare. This deficit may indicate restricted movement. The most important piece to improving your movement is the stack. The easiest way to teach this concept is in the sidelying position. The reason being is because its gravity eliminated and minimizes rotational effects on the body. Check it out here. From here, the pinnacle of lumbar spine curve reversal is achieving a full-depth vertical squat. Teaching the stack in this maneuver is the first line of defense, and the sink squat is a great way to do that. From here, the best loaded version that makes stay vertical "easy" is the Zercher squat. Flexed Lumbar Spine   Question: What is the lumbar spine looks relatively flexed and the arch starts at the thoracolumbar junction? Watch the answer here. Answer: Although we cannot rely on static assessments, there may be some tests that indicate there is a loss of lumbar "extension" that may lead to drive an appropriate amount of this motion. Here would be typical test findings: Decreased hip extension, adduction, and internal rotation measures Full hip flexion, abduction, and external rotation measures If you have someone with this finding, choosing hip extension-based exercises are primo, as this will help restore normal sacral nutation, and subsequent lumbar lordosis. One of my go-to's is a glute bridge variation like this one. Lateral shift Question: Hey Zac, can you talk about a chronic lateral shift? Your take, management, and prognosis Toughest group for me. Watch the answer here. Answer: A lateral shift is likely a compensatory action the lower back takes to offload an irritated nerve root and/or disc. It typically involves lateral flexion away from the affected area with a side glide. You'll the top half of the body gliding away, and the lower half gliding towards. And they always have back hair. ALWAYS! In acute instances, this shift is useful at protecting the injured areas, but less desirable once the tissues have healed. If looking at this shift from our perspective, you'd see two components that we'd need to address: thorax translated away from the lesion An oblique pelvis where the ipsilateral innominate "sits" lower than the contralateral. With this presentation, the first line of defense is OF COURSE.... The Stack With the translation of the lower thorax, the lower ribcage will need to be dropped down to promote expansion of the involved side. The sidelying tilt progression per above is a great starting point. Once you've gotten adequate ribcage positioning, squat progressions shown above are useful for opening up the neural foramen. If your squat is on point, doing shiftwork that emphasizes oblique pelvic movement can assist in maximizing both expansion AND compression of the involved area. I start most peeps with a sidelying stride to introduce this concept. Then I'll progress to a standing version. With my terminal exercise being a lateral squat or lunge. Add some rotation in the mix to REALLY get nuts! If you've tried these activities and movement/symptom issues persist, neurodynamics could be a great next place to go. A simple way to incorporate these concepts is by slouching the spine during an offending movement and performing the movement. I dive into this concept a bit more here. Radicular symptoms during exercises Question: I was wondering what kind of modifications you may make when teaching the stack and trying to restore movement options when a patient experiences radicular symptoms during resets? I'm having good success with other treatment approaches for controlling their symptom profile, but am struggling to address their true underlying compensations/patterns without eliciting the radicular symptoms. Watch the answer here. Answer: These symptoms are often associated with flexion intolerance, so do we do prone press-ups, and the angels will sing? Ehhhhhhhhh..... While I don't F with McKenzie a whole lot, we can apply similar principles by emphasizing anterior expansion. Moves that bias sacral nutation and air into the chest. Some of my starters include a wall and chair tilt with overhead reach. The sink squat we have shown previously is also another money move. I also like to emphasize hip extension and adduction to drive sacral nutation. This move is pretty bomb.com for this. My hypothesis as to why this approach works is because, in order for us to create movement, we need to have a contractile gradient. Certain things need to be concentric, and certain things need to be eccentric. If we cannot establish a gradient (e.g. someone who has multidirectional limitations), this will likely lead to altered loading patterns when we perform an action. Perhaps in the case of radiculopathy, we may not have adequate segmental mobility going into certain positions, and increase strain occurs over the affected area. Chasing anterior expansion helps create this gradient while choosing a direction that does not evoke symptoms. This may allow for more even loading distribution when you inevitably flex on fools. And we always gotta flex on fools ;) When to hip shift Question: What test results would indicate when someone needs to get their shift together (aka a hip shift)? Watch the answer here. Answer: Typically, I use hip shifting to clean up the last bit of motion that I wouldn't normally get with stacking. If someone needs those last 10 degrees of rotation in any direction, a shift would be indicated. However, milk the stack until that cow is DRY fam. Generally, if someone can attain a good looking squat to parallel, they can probably shift without too many issues. Then, you may help them get their shift together! Is the Jefferson Curl useful? Question: I'm interested in some version of the gymnastics drill the "Jefferson curl" (extension from full forward-fold flexion but with hands-on legs) for those with narrow ISAs. Some say that loaded /unloaded flexion drills are is just accumulating tissue damage, but I have doubts, assuming a person doesn't jump up to loading too quickly. Watch the answer here. Answer: I'll preface that the Jefferson curl isn't something I've really messed with a whole lot, so take what I have to say with a grain of salt. First things first, I agree with you, caller, on doubting the flexion avoiders. I went ether on this topic here, and basically there is no evidence to support that flexion is dangerous under load. Most in vivo experiments say otherwise. But does that make The Jefferson Curl useful? The assumption we have here is that people can segmentally flex at all, which most peeps who are tight like a tiger cannot. So is the curl doing what we think it's doing? Maybe not. However, if you have someone who does has some segmental flexibility, I could see it being a useful progression. The person who comes to mind is the narrow infrasternal angle type who needs to progress nutation while maintaining an inhaled spine. In that case, it could be effective. You'll also get some tissue tolerance into flexion, which is never a bad thing. Sum Up For someone who has hyperlordosis and cannot reverse the curve, focus on the stack and progressing the squat to improve movement options.  Truly flexed lumbar spines require driving sacral nutation through hip extension. Lateral shifts can be improved by stacking and working on oblique shifts in the pelvis. If one gets radicular symptoms with resets, chase anterior expansion before driving posterior expansion. Hip shifts are effective at cleaning up mobility deficits. Use this activity when you can squat to parallel The Jefferson Curl is likely safe to use IF you have some degree of segmental motion at the spine and need to progress sacral nutation under load. Photo credit: Elnur Amikishiyev

Welcome to THE BARBELL STRIKES BACK! On this episode James discusses something cool he noticed in one of his favorite movies, talks about the importance of moving the feet in weightlifting, gives a shout out to a dedicated Team ACBC member, dives into the benefits of Zercher squats, and chats a little bit about programming. Thank you for listening. Enjoy! ------------- If you enjoyed the show please consider leaving a review and 5-star rating. @thebarbellstrikesback | @jamesamcdermott | @albanycrossfit | @albanycrossfitbarbellclub

Movement Debrief Episode 112 is in the books. Here is a copy of the video for your viewing pleasure.  Here is the setlist: What are the biomechanical differences between a squat and a hinge? Would squatting not increase anterior pelvic tilt and hip flexor strength? Does squatting put too much shear force through the knee? Does ramp squatting put too much shear force through the knee? Is there such a thing as a "normal" infrasternal angle? Why does a hip shift occur in a squat? What are some strategies for reducing a hip shift in a squat? How do the following squat variations impact thoracic expansion: Goblet, Zercher, front, and back? If you want to watch these live, add me on Instagram.  Enjoy! t Show notes Check out Human Matrix promo video here Here are some testimonials for the class:  Want to sign up? Click on the following locations below: March 28th-29th, Madison, NJ (SOLD OUT!) April 4th-5th, 2020, Atlanta, GA (early bird ends March 13th at 11:55pm) May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!) [Approved for 14 Category A CEUs for athletic trainers] June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!) August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!) September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!) [6 CEUs approved for Athletic Therapists by CATA!] October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!) November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!) November 21st-22nd, San Diego, CA (Early bird ends October 25th at 11:55pm!) Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :( Here's is a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies Analysis of the Load on the Knee Joint and Vertebral Column with Changes in Squatting Depth and Weight Load Deep Squats and Knee Health: A Scientific Review Biomechanical modeling of deep squatting: effects of the interface contact between posterior thigh and shank If you want to teach the "stack," the sideyling tilt is a great choice I also like performing low sit activities to encourage the bottom of the squat position And of course, don't forget to work on squatting with this move A hip shift is a great activity to improve the shifting skills of a squat You can also do a front foot elevated split squat and throw a shift in there Here is a debrief that goes in-depth on where certain reaches can expand the thorax Motion of the shoulder complex during multiplanar humeral elevation The difference between a squat and hinge [1:00] Greetings Fam! I'm curious to see you model the differences between the Squat and Hinge, similar to how you modeled the respiratory mechanics in the Human Matrix Fundamentals. Bless up! Does squatting make anterior pelvic tilt worse? [5:44] Anterior pelvic tilt (APT) is a result of a tug of war at the pelvis – on the anterior hip flexors beating internal obliques and on the posterior spinal erectors beating hamstrings/glutes. Could focusing on a squatty squat bias strengthening the hip flexors (not the hamstrings) thus exacerbating the APT? Is squatting bad for the knees? [9:20] I've had a couple people tell me that it heals elevated squat puts more shearing load on the knees and I'm wondering if this is only in reference to if the bar is on the back or if it's a front squat or how I can navigate the conversation around bypassing the ankle joint? Is there a "normal" infrasternal angle (ISA)? [15:45] Is the goal for someone with a wide infrasternal angle to eventually get a "normal" angle when relaxed? Hip shifts in the squat [17:39] Hip shift in the squat. Most everybody seems to talk about it as a neuromuscular thing. Do you have a take/is there already a deep dive I couldn't find? Which squat variation should be used? [22:01] I am wondering about using the Zercher squat preferentially compared to the back squat and for prep for the front squat, for peeps who have trouble inhaling into their backs, and specifically the upper backs.   Sum Up A squat involves vertical pelvic displacement and sacral counternutation. Whereas a hinge involves posterior pelvic displacement and sacral nutation Because counternutation creates a posterior pelvic tilt, squatting can improve anterior pelvic tilt Squatting below 90 degrees of knee flexion reduces shear and compressive forces on the knees. Infrasternal angles are genetically determined. The goal is to make them dynamic. Hip shifts in a squat are a result of pelvic rotation and inability to bilaterally counternutate the sacrum. They can be improved by increasing squat depth and using drills to shift the other direction Squat holds that have the bar less than 60 degrees of shoulder flexion are best for upper back expansion. 60-120 degrees of shoulder flexion are best for anterior expansion. Back squats are the most compressive of the upper thorax Photo by Alora Griffiths on Unsplash

Today’s episode features gym owner and sports performance coach Mike Kozak and physical therapist, Stephen Laflamme.   Mike Kozak is the Owner of SOAR Fitness in Columbus, Ohio.  He has trained hundreds of youth athletes as well as a number of current and prospective college and pro athletes. Mike has previously worked as a physical education teacher and youth basketball coach.  He frequently hosts “Rewire” clinics with Adarian Barr and is a fervent student of biomechanics and cutting edge sports performance techniques. He has written several articles for Just Fly Sports. Stephen Laflamme attained his clinical Doctorate of Physical Therapy from The Ohio State University in 2016 and graduated from the University of Maine in 2012 with a Bachelor's Degree in Exercise Science; also attaining his Certified Strength and Conditioning Specialist Certification.  Stephen competed twice in the Arnold Weightlifting Championships and qualified for the 2015 National University Championship in weightlifting. Stephen has traveled the country to be a part of the nation's best educational programs and learn from the nation's best professionals. When it comes to things like bilateral and single leg squatting, everyone tends to have their own favorite variations, but how often do we think about exactly why we are performing a front, Zercher or RFE split squat?  Are we prescribing these exercises based on what other coaches are utilizing, or based on the individual characteristics and needs of our athletes? In today’s episode Mike and Stephen get into both general and specific principles in catering to athletes optimally in these basic strength movements.  We had a great recent episode with Justin Moore in episode 176 talking about “knees in” from a holistic perspective, getting into the hydraulics of the body and the pelvic floor.  In this episode we continue in that vein, and get particularly into this dynamic in squatting, landing and jumping, and the differences that exist here, as well as practical training ramifications.  Finally, Mike and Stephen talk about training the foot, as well as integrating some concepts learned from Adarian Barr.  Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.  Key Points General squatting concepts that make the movement more athletic Squat method difference based on hip structure (eg. anterior vs. posterior tilted) Why you might Zercher squat an athlete vs. front squat, as well as how various positions in RFE split squat bias different elements of movement Approaching athletes who lack hip internal rotation in a sequential manner “Knees in” concepts, timing, and jump training Squatting in respect to “knees out” and hip internal rotation Generalities in ACL prevention training Working with athletes who over-pronate “On my end, higher box safety bar squats seem to be the one that works the best for the majority of my population” Kozak “We’ve been big on the heels elevated ramps (while squatting)… putting them up on that buys them some more room to sit down” Kozak “In order to squat effectively, you need to be able to posteriorly rotate the pelvis, and the hamstrings are a really important muscle to be able to do that; by squatting to a high box, the hamstrings always stay within the range of motion where they can contribute to hip extension” Laflamme  “A split squat with my left foot in front and a kettlebell in my right hand would bias internal rotation of my front leg.  A kettlebell in my left hand would bias external rotation” Laflamme “If someone is really spongy when they land and can’t get off the ground quick, those are the people you see with the sway back posture, and it looks like the hips are tipped backwards.  By bringing them forward and getting a little more trunk inclination it helps unweight the pelvic fl...

Farmers walk, farmers carry, suitcase carry - belastade bärningar är grymt bra träning för hela kroppen. I dagens avsnitt pratar vi om vilka olika variationer det finns av övningar och hur du tränar dem. Vilka muskelgrupper tränar du? Bålen Axlar Skulderblad Armar Ben Grepp Vad tränar du? Styrka Stabilitet Konditionsträning Hur gör du Ryggen neutral Skulderbladen i bakfickan Ej öppna revbenen Kläm skinkorna Korta steg utan att vingla Olika sätt att bära Waiters walk - en eller två vikter på raka armar Suitcase - en vikt hängande i en arm Rackposition - på bröstet Skivstång över huvudet eller Zercher walk Botten upp - mer skulderbladsstabilitet Farmers carry - klassikern Bubblare: en uppåt och en nedåt - verkligen fokusera på att centrera vikten Avsnittet är 17:30 långt

In this episode I share my thoughts on a variety of topics. I rant. I curse. I get fired up. And I answer your questions.    Download it now and listen to all the shenanigans, including    The 3 words you always need to remember.  How to choose your state at any time. The mindset of successful people. What is personal responsibility and why is it so crucial. The importance of always being in motion. How to get motivated AF. What fitness experts should you trust or listen to? How to ramp up for work sets. Should you train to failure and what you need to know about it. Are bodyweight exercises safer? Are machines really “nonfunctional?” Does anyone know WTF they are talking about? How would I personally eat to gain muscle? The best uses for Fat Gripz. Thoughts on WWE Hall of Fame. Are isolation exercises necessary.  Is reverse pyramid training effective?  Is there a better way to do it?  Thoughts on Zercher squats and carries. How did I know I was “big enough” to start a podcast?  How do you become a better husband? How do you become a better coach? What 4 things do you need to get better at daily   This episode is brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products.   Click HERE or go to www.organifi.com/renegade to get yours today!   This episode is also brought to you by Cured Nutrition. CBD is a game changer when it comes to reducing inflammation and improving sleep quality. Cured Nutrition makes CBD-infused products from Colorado-grown organic hemp. Their spices and nut-based cookie dough are delicious and so easy to incorporate into any well-rounded health and fitness program. For deep relaxation and ultimate recovery try their concentrated oils and gel caps.   Click HERE to get yours today and use the coupon code, “Renegade” for a 15% discount.

Vi fortsätter serien om de stora baslyften och deras varianter, med en timmes kackel om knäböj!   Vilka för- och nackdelar har de olika varianterna? Är det någon variant du måste träna, för att inte gå miste om gains?   Följande går vi igenom:   Knäböj med låg stångplacering (lowbar) Knäböj med låg stångplacering (highbar) Frontböj/knäböj med stången fram Ryckböj/overhead squat Zercher squat Belt squat Pausböj Tempoböj Knäböj med safety squat bar (SSB-stång) Pin squat/Anderson squat   Hör och häpna, men vi har faktiskt testat de flesta varianterna själva. I de fallen vi inte har gjort det, saknar vi ändå inte killgissningar.   Nog om det. Håll käften och knäböj.   Hålltider: 00:00 - Försnack 07:50 - Dagens ämne: Vi går igenom tio vanliga knäböjsvarianter *** Styrkelabbet sponsras av Gymgrossisten. För att se vilka produkter vi använder och rekommenderar, besök Gymgrossisten.com/styrkelabbet.

Welcome 2019! To kick off the new year, Phil and Mac bring you another instalment of the Fight Strength Podcast, and dive deep into some of the more technical and specialised elements of high performance coaching for elite MMA S&C coaches. After a very busy couple of months with coaching, international travel, seminars, Christmas and New Years - Phil and Mac are back in their saddles to bring you the highest quality information and insights. Some of the topics covered in this episode are: * Periodization and programming for MMA * Special exercises for different combat sports * Phil's Instagram saga * Amanda Nunes, ATT's new champ champ * Phil's recent Paris seminar * Fight Science Institute's upcoming March seminar * Team USA Judo Olympian Angelica Delgado Show notes: Programming for MMA: Key points- • understanding the circumstances of the athlete and what method fits the situation • 2 methods that are highly effective Weekly undulation or step loading and conjugate concurrent model • Long term block periodization is outdated and ultimately leads to detraining if not programmed in the essence of potentiation and adaptive decay • I run conjugate in a 3 day a week microcycle with a 3 week pendulum wave to enhance readiness throughout the year • Aerobic systems are also concurrently trained throughout each week to optimize readiness and to balance the strength adaptions along with the skills work Key points to training: • main lifts should have high transfer to the sport • Special exercises should be integrated in to help progress the biomotor abilities of the athlete and to increase strength in the main lifts • Accessory exercises should center around weak points in the body • Posterior chain, core, neck, and grip strength are areas we must hit with high frequency and volume in order to increase performance • Single joint exercises with high volumes around 100-200 reps with light load every other day to enhance tissue strength and restoration GPP work: • GPP work is done primarily 20-9 weeks out from fight or on the 3rd day of training • focus is on sled drags, and pulls, fast twitch capacity and ft hypertrophy • utilizing EDT, aerobic circuits, and locate retention method • for energy system training the focus is going to match the stimulus in the weight room Aerobic demands training: • on max effort day we work on anaerobic alactic training keeping time frame consistent with load time under tension roughly 4-6 seconds with 2 minute recovery usually active • On dynamic effort we work on what’s called alactic speed endurance where we will use emom’s • On RE days we work on lactic threshold if needed (primarily if they miss sparring or wrestling that week) • Saturday’s and Monday’s are aerobic capacity training LSD or low intensity tempos Rotation of exercises: • We rotate exercises but not as frequently as Westside may do simply because athletes aren’t as efficient in lifting or have to experience • 3 week rotations with a deload at the end of week 4 this will just be about 15% reduction in intensity and a 65-70% reduction in volume • We rotate 6 major compound lifts: 1. zercher squats 2. Sumo deadlift 3. Trap bar deadlift 4. Floor press 5. Incline Bench Press 6. Pendlay Row • these all have specific special exercises to help increase strength Special exercises are: 1. goodmornings 2. Barbell RDL 3. Deficit pulls 4. Rack pulls 5. Close grip bench press 6. Zercher split squat 7. Zercher split squat goodmorning 8. Glute Bridge Floor Press Tapering and peaking: • taper is usually depending upon the strength of the athlete the stronger and more experienced the longer the taper • Generally 2 weeks for my fighters • We bring down intensity by 10% the first week and 60% of volume • The second week before fight most of the work is done and they travel focusing on some speed work and mobility to maintain mechanics and fluidity   Check out the Fight Strength Podcast on YouTube!!!  Watch the video recording of this episode on Phil Daru's YouTube Channel! Follow the show, Phil, and Mac on social media at: Twitter: @DaruStrong Facebook: Phil Daru & The Unknown Strength & Daniel Howard Instagram: @DaruStrong & @unknownstrength & @dan_absolute_conditioning & @fightscienceinstitute   Online:  www.darustrong.com www.theunknownstrength.com And please follow the shows social media pages, and send us questions for Phil and Mac to answer: Facebook: Fight Strength Podcast FightScienceInstitute Twitter: @FightStrength_ Outro Music: J1 - Floridian Fighting Bear

Today I talked about: -Feeling leaner -Getting fitter -Zercher squats -And feeling nostalgic Enjoy!

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about fluctuating in & out of keto and the possible negative physiological effects, wanting to be a positive health influence in a world of health BS, weaning self off caffeine, squats and hip pain and the benefit of switching to Zercher squats and clients who self-sabotage. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get your Kimera Koffee, Mind Pump's first official sponsor, at www.kimerakoffee.com, code "mindpump" for 10% off! Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

Since starting NBT, I’ve noticed a growing gap between what I'm doing (lots of cycling) and what I need to be doing for longevity (strength training). This year then, I plan to focus more on strength. The trouble is, I've no clue what I'm doing! Luckily, I was able to hire Dr Mike T Nelson, PhD as my strength and conditioning coach. Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! You should listen to this interview to learn why all athletes, including endurance athletes, should be strength training. I started Dr Mike's programme about six weeks before recording which meant I had lots of questions and honest feedback. Here’s the outline of this interview with Dr Mike T Nelson, PhD: [00:00:56] First interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea… [00:03:31] Reconciling multiple coaches. [00:03:45] Setting goals. [00:04:27] Strength for longevity. [00:04:47] Dr Andy Galpin, PhD. [00:05:32] All athletes should be strength training. [00:08:10] Jeff Kendall-Weed. [00:09:47] Biomechanics. [00:11:07] Reducing risk of injury. [00:11:32] Deadlifts. [00:13:32] Don't squat the weight up! [00:15:00] Don't copy powerlifters. [00:15:52] Video: Dr Mike analysing my deadlift and his own. [00:18:54] Psoas muscle. [00:20:21] Warming up. [00:21:15] RPR: reflexive performance reset. [00:23:10] Quadratus lumborum (QL) muscle. [00:24:32] Sets and rep ranges. [00:26:08] Linear progression of volume. [00:29:04] Monitoring fatigue. [00:29:40] Heart rate variability (HRV) see my interview with Jason Moore of Elite HRV. [00:30:25] Recording sets and reps, software. [00:31:56] Volume, intensity, and density (volume / time). [00:35:43] Strength vs endurance effects on HRV. [00:37:06] Terzis, Gerasimos, et al. "Early phase interference between low-intensity running and power training in moderately trained females." European journal of applied physiology 116.5 (2016): 1063-1073. Coffey, Vernon G., and John A. Hawley. "Concurrent exercise training: do opposites distract?." The Journal of physiology (2016). [00:39:22] Endurance volume. [00:40:15] Session quality and progressive overload. [00:41:20] 10% drop off for intervals. [00:42:31] Issurin residual training effects chart. [00:45:41] Dr Ben Peterson, PhD. [00:46:28] MAF pace. [00:47:12] Biofeedback range of motion test. [00:47:54] Sumo vs conventional deadlift [00:50:58] John Meadows - Meadows’s Row. [00:51:56] Plate press--work with an open palm. [00:54:21] Front squat. [00:54:45] Zercher squat. [00:55:03] Zombie front squat [00:57:58] Rubix cube back squat. [00:59:19] Chin-ups and pull-ups. [01:00:59] Mike has two spots open. [01:01:24] http://miketnelson.com/muscle

Welcome to Strong Woman Radio, a sanctuary free of testosterone (except for a few special guests), where ladies who like to lift heavy things can chitchat about the struggles and success that comes with being a woman in a male dominated sport. We welcome listeners of all sports, be it strongman, Crossfit, olympic lifting or more; but be warned we don't like running very much unless we are carrying or dragging something heavy while we do it. DON'T FORGET TO download, subscribe to and listen to the previous episodes! And as you get familiar with the show, leave those reviews and ratings in iTunes, and send us your questions and comments via the comment form, which can be found here. Enjoy the show and lift on ladies!   Episode 51, How to Train When You Don't Have an Implement Intro (0:00) Latest & Greatest (1:16) Welcome back Stacy! She's back from vacation with her sisters and dad! She visited her relatives on her dad's mom's side. And they're pig farmers! How interesting! Stacy saw a Contiki tour bus, reminding her of Viv's trip. Super long flight back, wrecking her body and her jet lag is intense. Stacy would have returned to Strongman at Crossfit Burke this week, but the trip wiped her out. Instead, she attended a seminar with Calle Beck. Vivian is training for United States Strongman Nationals! (7:01) She hates everything. Up until the competition starts, Vivian is always unhappy. Which is the opposite of all other times. Let's talk about Vivian's preparations! (8:57) She's lifting intense every day now and extremely tired, but after her week off before the competition she'll be anxious to lift heavy again! You're much less likely to have a bad day after that rest. She's very excited to compete because there are over 300 competitors coming, including 8 Superheavyweight Women! How do you train if you don't have the implements? (10:57) This competition, she's doing Fingal Fingers (essentially flipping a giant telephone pole). She improvised by turning a yoke into a finger. Viv should put this on YouTube! Look for similar events you can train. A Conan's Wheel is a Zercher hold Farmers' Carry! If you can, you'd want to visit the gym where the competition is and train on your actual competition equipment! You can substitute almost anything for anything, really, with creativity. Work with what you have and just feel yourself getting stronger! Vivian is looking forward to hanging out with her friends! Former guests Meg Squats and Sarah did a couple of YouTube videos about strongman! (and there's shoutouts to both Stacy and Vivian!) Meg was pretending she didn't know Strongman and Stacy was like "But I met you at a Strongman competition!" It's a great fun video to watch! The week before a big competition, Vivian isn't fun to be around She's in her head about all the negative possibilities But when the competition starts, she already will know how she can work it out. Vivian feels like she has something to lose now, since she's the defending champion And the competition is stiffer this year, so she doesn't know how it will go this year. Viv's looking forward to the bourbon and fun later, after the competition. We promise we won't skip for a month, but we're off next week Vivian is going to be in Louisville next week! Check out her Instagram! Outro (23:50)

Question time again! Sal, Adam & Justin answer Pump Head questions about cravings & deficiencies, Zercher squats, arm placement for front squats, mental v. physical failure, eating before bed & fat gain, reflexes and the actor they would choose to play them in their biographical film. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpradio.com

July 16, 2014 Podcast: 5 Ways To Get Fit With an iTunes Gift Card, How To Workout If Your Hands Are Broken, Why A Vegan Diet Helped Bill Clinton, Natural Remedies for Alopecia, and Standing Lawn Mower Fitness. Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “” form...but be prepared to wait - we prioritize audio questions over text questions. ----------------------------------------------------- News Flashes: You can get these News Flashes hot off the presses if you follow Ben on , and . I love crazy Kickstarters - Yet another use for ----------------------------------------------------- Special Announcements: The Rock Star Triathlete Academy has relaunched with a lifestyle membership card! Check out the Ben will be speaking on nutrition myths and alternative methods of fueling Ironman. Go ask your burning Obstacle Racing questions at for the brand new Obstacle Dominator podcast. Grab this package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - ! ----------------------------------------------------- Listener Q&A: As compiled, deciphered, edited and sometimes read by , the Podcast Sidekick and Audio Ninja. 5 Ways To Get Fit With an iTunes Gift Card Tim asks: He was given a VERY generous gift of a $1000 gift card for iTunes from one of his customers. He wants to know what we would spend it on. What health, wellness or fitness apps - high end or low end - would we buy? In my response I recommend: - - - - How To Workout If Your Hands Are Broken Lee asks: Two weeks ago he broke both of his hands in a bicycle accident (went over the handlebars) and is now looking for ways to exercise and stay in shape. He is a triathlete who also lift weights, rock climbs and plays racquetball - all things that involve grip strength which he no longer has. In my response I recommend: -Leg exercises and even Zercher squats -Flies, pullovers, cables -Contralateral training - Why A Vegan Diet Helped Bill Clinton Bob asks: He wants to know why people like Bill Clinton and George W. Bush seem to have health improvements after they switch from a meat based diet to a vegan or vegetarian diet. Why do you think that happens? In my response I recommend: -My book chapter on Natural Remedies for Alopecia Eyebrows asks: He recently ran his first marathon. While he was training he lost his eyebrows and was diagnosed with alopecia. The doc said it was likely from the stress of training for the race but he topped out at 35 miles per week so he doesn't think the training caused it. Right now he is getting shots every month to stimulate hair growth (seems like a band aid solution) but is looking for other ways to deal with the autoimmune problem. He eats mostly paleo but with a few carbs and some dairy. In my response I recommend: - - Standing Lawn Mower Fitness Jeff asks: He has a unique standing workstation which is attached to a large commercial mower. It's like lawn surfing. He is in constant movement - hips, knees and feet all moving and shaking. How would he take this kind of "exercise" (he does feel fatigued at the end of the day) into account when training for a marathon? In my response I recommend: -Compression -Inversion -Vibration - ----------------------------------------------------- -- And don't forget to go to -- Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! Podcast music from 80s Fitness (Reso Remix) by KOAN Sound. !