Latest / The Driven Athlete / Stop Warming Up Like A Maniac | Ep 121

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Stop Warming Up Like A Maniac | Ep 121 · The Driven Athlete

• 0:00
  SPEAKER_00: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what?
• 0:06
  SPEAKER_00: This podcast is for you.
• 0:08
  SPEAKER_00: This is the Driven Athlete Podcast.
• 0:12
  SPEAKER_00: What's up, y'all?
• 0:13
  SPEAKER_00: Welcome back to the Driven Athlete Podcast.
• 0:16
  SPEAKER_00: Um super, I mean, it sounds simple, but it and it's something that we talk about all the time, like with our patients and and people that we work with, but like workout setup, all right.
• 0:26
  SPEAKER_00: Like what is what does it look like?
• 0:28
  SPEAKER_00: Like the nuts and bolts and things that we choose and like why.
• 0:31
  SPEAKER_00: All right.
• 0:32
  SPEAKER_00: So um it's different.
• 0:34
  SPEAKER_00: I know it's a butt it sucks to hear this.
• 0:35
  SPEAKER_00: So because everybody always says this, but like it's different for different people because of the what they want and also the requirements of like what they do, you know.
• 0:42
  SPEAKER_00: Uh, if you have like a weekend warrior who um they have a they have a full-time job, they're an active adult and they just want to stay in good shape and move good with good mobility.
• 0:54
  SPEAKER_00: And usually with those people, the things we hear is uh they don't want to be in pain anymore, which is why they come see us from a physio standpoint, all right.
• 1:03
  SPEAKER_00: Um, and then they want to lose weight, um, they want to feel more energetic, they want to um be lean and muscular, and then they want to learn some things for longevity to set them up for the next 20 years of life.
• 1:14
  SPEAKER_00: All right.
• 1:14
  SPEAKER_00: So, like imagine someone who's in like 42 years old with a couple of kids, so they work full time, they reach out to us because they have some kind of pain, like they tried to work out, and like now their shoulders hurting them, right?
• 1:24
  SPEAKER_00: Or like their back or their knee or something like that.
• 1:26
  SPEAKER_00: They don't know what's going on, right?
• 1:27
  SPEAKER_00: So, like, I don't know, do I need an MRI?
• 1:28
  SPEAKER_00: Like it just kind of started them out, started when I was working out.
• 1:31
  SPEAKER_00: Um it's like, what do we do?
• 1:32
  SPEAKER_00: Right.
• 1:33
  SPEAKER_00: So we fix that pain.
• 1:34
  SPEAKER_00: We have to identify them the compensation patterns, um, mobility disparities, muscle strength and activation recruitment disparities, and those compensatory movements that led to some kind of um joint dysfunction or muscle issue that led to having pain.
• 1:49
  SPEAKER_00: All right, like their pain, it's something, some kind of irritation.
• 1:51
  SPEAKER_00: So, anyway, we identified that and we fixed, we get them figured out and we we fix that.
• 1:55
  SPEAKER_00: And they're like, I feel really good.
• 1:56
  SPEAKER_00: Should I work out more regularly after this?
• 1:58
  SPEAKER_00: I'm like, yeah, totally.
• 2:00
  SPEAKER_00: So, usually for those people, what we hear is they want to lose weight, they want to be lean, they want to be muscular, they want to feel good, have more energy and more efficiency, and they um they want to be set up for longevity for success.
• 2:13
  SPEAKER_00: So like, all right, so when they're 80, right?
• 2:16
  SPEAKER_00: They want to be able to play with their grandkids or great grandkids.
• 2:18
  SPEAKER_00: I want to be moving well and healthy.
• 2:19
  SPEAKER_00: I don't want to be obese and just like with a bunch of comorbidities because of poor lifestyle choices.
• 2:24
  SPEAKER_00: Um, it's like amazing, let's do it.
• 2:26
  SPEAKER_00: Right.
• 2:26
  SPEAKER_00: So, what do we do?
• 2:27
  SPEAKER_00: Well, I think purposeful fitness progressions is the recipe for resiliency.
• 2:34
  SPEAKER_00: And resiliency would be like, how well can somebody stay um physically in a good spot without some kind of uh issue that came about, like out of system event that happened, like they slept weird one night or they traveled a long time, they slept in a different bed, or they did a really hard workout.
• 2:49
  SPEAKER_00: How well can they handle it?
• 2:50
  SPEAKER_00: How well can they bounce back quickly when it's like, yeah, I'm a little sore, but I'm okay.
• 2:53
  SPEAKER_00: I'm good.
• 2:54
  SPEAKER_00: A couple of days later, I feel like 100% again, versus like, oh my gosh, I was out for like six weeks and everything hurt so bad.
• 3:00
  SPEAKER_00: I had to take a bunch of Advil, or I don't know, everything was really hurting.
• 3:03
  SPEAKER_00: And then that I would call that resiliency.
• 3:05
  SPEAKER_00: How, how quickly can somebody manage and handle something that was stressful and challenging and then be able to just handle it well and bounce back quick?
• 3:12
  SPEAKER_00: I think purposeful resistance exercise and fitness is what builds resiliency over time for a physical health.
• 3:22
  SPEAKER_00: All right.
• 3:23
  SPEAKER_00: I'm talking about physical health, joints and muscles.
• 3:26
  SPEAKER_00: Um there's a ton of benefits that come with fitness and exercise too, of like memory, cognitive health, emotional resiliency and emotional health, mental health.
• 3:35
  SPEAKER_00: Um, there's so there's a ton of cool benefits, bone mineral density.
• 3:38
  SPEAKER_00: So there's a lot of benefits, but from the standpoint of like nuts and bolts for workout, what the lens that we go through is um what were the compensation patterns they came in came in with first in the first place?
• 3:51
  SPEAKER_00: Um, we're probably gonna layer in some kind of pre-workout movement prep, which you would call a warm-up.
• 3:58
  SPEAKER_00: We I just call it movement prep because I'm preparing yourself to move in an aggressive, athletic way that's challenging and stimulating and stressful, purposefully, purposeful, good stress on your body physically.
• 4:09
  SPEAKER_00: But to prepare yourself for that, you can't just wake up and uh, you know, put on your shoes and immediately start sprinting and doing squats, right?
• 4:16
  SPEAKER_00: You gotta be able to like, you have to prepare yourself to do that.
• 4:18
  SPEAKER_00: I would call that a warm-up.
• 4:19
  SPEAKER_00: So we would layer in their warm-up or their movement prep, purposeful mobility drills or exercises, and also some purposeful primer exercises, primer exercises being like muscle activation, purposeful, isolated muscle activation and recruitment exercises.
• 4:38
  SPEAKER_00: If they've had a challenge with getting certain muscles to turn on and other ones that are overly dominant, we need to balance that recruitment pattern out first before we do something really challenging.
• 4:47
  SPEAKER_00: Otherwise, we're gonna reinforce the same recruitment patterns over and over and over again.
• 4:51
  SPEAKER_00: It's just gonna lead to more disparity of muscle strength in those imbalances.
• 4:55
  SPEAKER_00: All right, that's just gonna lead to issues.
• 4:56
  SPEAKER_00: That's what we work on in physio, right?
• 4:58
  SPEAKER_00: Sports, physical, like that's what we work on fixing the compensation patterns first, but we still trickles into their workout.
• 5:04
  SPEAKER_00: Like I still do some priming exercises and mobility, purposeful things that I'm just set up for, not the best recipe for movement to set me up for success, right?
• 5:12
  SPEAKER_00: So I can work out consistently and not reinforce the same issues over and over again.
• 5:17
  SPEAKER_00: Okay.
• 5:18
  SPEAKER_00: So part of the work, like workouts, like I'm gonna work out.
• 5:21
  SPEAKER_00: What do we do?
• 5:22
  SPEAKER_00: Well, first things first, I like to do some kind of blood flow activation.
• 5:26
  SPEAKER_00: All right.
• 5:27
  SPEAKER_00: And that would be like the assault bike, just cruising for like five to 10 minutes or the elliptical, same thing, cruising for like five to 10 minutes.
• 5:34
  SPEAKER_00: Maybe get a little bit of sweat going, but not going crazy yet.
• 5:36
  SPEAKER_00: We're just getting the blood flowing and energizing your system, all right?
• 5:39
  SPEAKER_00: Activating this, activating your nervous system, getting your blood flowing, getting the joints lubricated and warmed up.
• 5:46
  SPEAKER_00: And then you're gonna get more uh ability and safer to do mobility things after like stretching some things.
• 5:52
  SPEAKER_00: All right.
• 5:52
  SPEAKER_00: So then in purposeful mobility uh stretches or exercises for hip mobility, ankle mobility, overhead mobility for your shoulder, and um um shoulder mobility, um, if there's like thoracic spine, lumbar spine mobility, thoracic spine mobility, um, and then standard like stretches too, right?
• 6:14
  SPEAKER_00: Quad stretch, glued stretches, shoulder stretches, rotator cuff activation or stretches, um, lat opener stretches.
• 6:21
  SPEAKER_00: Um, so that's a recipe of those.
• 6:24
  SPEAKER_00: Um, and um then the next after that, I would do priming exercises.
• 6:28
  SPEAKER_00: So I'm I'm doing my warm-up blood flow for five to ten minutes, then like like cyclical motion, like bicycle, elliptical.
• 6:35
  SPEAKER_00: Okay, then I did um mobility stretching drill exercises to get the hips opened up or the ankles mobilized or the shoulders and overhead movement.
• 6:44
  SPEAKER_00: So, and just like general stretches anyway.
• 6:46
  SPEAKER_00: That's I like right hamstring, glute, quad stretches, um, shoulder stretches, thoracic spine, mobility.
• 6:53
  SPEAKER_00: Okay, and then after that, third step is priming exercises, muscle activation primer exercises, glute priming exercise.
• 7:02
  SPEAKER_00: This is a very common thing we work on, a core primer exercise.
• 7:05
  SPEAKER_00: And then for shoulder dysfunction, we're definitely gonna layer in some upward rotation or scapular activation exercises.
• 7:12
  SPEAKER_00: So the shoulder blade, getting the shoulder blade to um to open up first with mobility and stretching.
• 7:17
  SPEAKER_00: Okay, then we're gonna do some activation exercises to activate the muscles that actually produce that action, that produce that movement.
• 7:25
  SPEAKER_00: And it's usually the serratus anterior and the lower trap.
• 7:28
  SPEAKER_00: Those two muscles work together to help rotate the scapula upwards, the shoulder blade upwards overhead, to be able to reach overhead more efficiently and effectively.
• 7:36
  SPEAKER_00: Where if the shoulder blade isn't moving well enough, the shoulder joint itself, the ball and socket, is gonna overcompensate and it's gonna hyperflex or hyper, it's gonna be hypermobile.
• 7:46
  SPEAKER_00: And the muscles that are that do that are gonna be your rotated cuff and they're gonna compete against um the lats, uh terries major and the pec major that are gonna keep it down.
• 7:58
  SPEAKER_00: And that they're gonna that the rotator cuff is gonna lose every time over an enough time, long enough time horizon, the rotated cuff is gonna get broken down, and that's when you get rotated cuff tendinopathy or tendinitis, partial rotated cuff tears from fraying over many, many episodes of months and years of time of doing things.
• 8:12
  SPEAKER_00: So shoulder dysfunction, most likely we're gonna do some kind of an opener, like uh an overhead opening exercise of stretch.
• 8:20
  SPEAKER_00: Okay, and then scapular activation for the straightest anterior or lower trap.
• 8:25
  SPEAKER_00: All right, and that looks like uh one of my go-tos for that is either a stratus wall roll up the wall with a stability ball or a foam roller and maybe a band around the arms, and then at the top, do a small lift off, and that gets your lower trap to be engaged in an overhead position.
• 8:38
  SPEAKER_00: Another one of my go-tos is like a push-up position, a down a scapular push-up to a dynamic downward dog.
• 8:45
  SPEAKER_00: And that's good at um getting scapular protraction to then go into upward rotation and like the downward dog position.
• 8:52
  SPEAKER_00: So um it's it's good to get the shoulder blade to active, actively move overhead better.
• 8:57
  SPEAKER_00: And then one of the best rotator cuff activation for dynamic stability for your shoulder joint is weight bearing exercise, like that, like a plank, right?
• 9:05
  SPEAKER_00: Or even an overhead position, like a like a downward dog position.
• 9:08
  SPEAKER_00: So it's one of my, those are some of our go-tos for um overhead shoulder mobility and scapular activation exercise to prepare themselves for shoulder press, push-ups, bench, pull-ups, um, med ball slams, um, all kinds of plethora of of cool, fun exercises for like for the actual exercise bout.
• 9:28
  SPEAKER_00: All right.
• 9:29
  SPEAKER_00: Um for hip mobility, one of my go-tos is like a modified pigeon stretch of some sort, like on a box to feel in the posterior hip capsule open and mobilize.
• 9:40
  SPEAKER_00: Um, maybe uh uh another thing that's very tight and or just guarded often or overly dominant is the psoas.
• 9:46
  SPEAKER_00: So we'll do like a self-soaz release with like an upside-down kettlebell.
• 9:50
  SPEAKER_00: That's kind of one of our go-tos.
• 9:51
  SPEAKER_00: And then ankle mobility, we're gonna do some kind of like dynamic calf stretch or like a soleus, like a bent knee stretch.
• 9:56
  SPEAKER_00: And then maybe like a banded distraction or a banded mobilization for the ankles.
• 10:00
  SPEAKER_00: So those are some examples of things that we'll do.
• 10:02
  SPEAKER_00: All right.
• 10:03
  SPEAKER_00: So that that's part of the structure, okay?
• 10:05
  SPEAKER_00: Um, blood flow activation and and joint lubrication just to get things active and your nervous system active, like a bike, elliptical, walk, walk jog, then mobility and stretching, and then muscle priming and muscle activation.
• 10:21
  SPEAKER_00: And now you're ready to like work out.
• 10:23
  SPEAKER_00: And that should take 15 minutes.
• 10:24
  SPEAKER_00: All right.
• 10:25
  SPEAKER_00: No, that shouldn't take more than 15 minutes.
• 10:27
  SPEAKER_00: Um, and now you're actually ready for like the actual physical, stressful workout, all right?
• 10:33
  SPEAKER_00: The actual exercise bouts.
• 10:35
  SPEAKER_00: All right.
• 10:36
  SPEAKER_00: Um, and that all that's this is also where it's different for different people.
• 10:39
  SPEAKER_00: It just depends on what your goals are, what you're looking for, right?
• 10:41
  SPEAKER_00: I mean, imagine somebody who is a 42-year-old mom or dad that um their goal is to not be in pain.
• 10:49
  SPEAKER_00: Okay, all right.
• 10:50
  SPEAKER_00: So we're gonna, we're going to modify things appropriately to not be, at the beginning, too strenuous and too too challenging, all right.
• 10:59
  SPEAKER_00: Um, and then also really incorporate the pre-workout movement prep, which is like a warm-up stuff we're doing for their mobility and muscle activation to keep things symmetrical as best as we can.
• 11:09
  SPEAKER_00: And we're probably not gonna do a lot of high impact exercise stuff like box jumps or sprints or med ball slams.
• 11:16
  SPEAKER_00: We're gonna do a lot of controlled movements, all right.
• 11:18
  SPEAKER_00: And uh I love starting off like a fitness um progression, like a fitness phases of workout.
• 11:25
  SPEAKER_00: Um, I like the periodization for my own um the with my lens when I do stuff.
• 11:30
  SPEAKER_00: And I like to start off with like high reps, all right.
• 11:32
  SPEAKER_00: So just get like a fitness base, high reps being like at least 12 to 15 reps, all right.
• 11:36
  SPEAKER_00: Maybe I don't really like to go for 15 um with an appropriate amount of weight, right?
• 11:41
  SPEAKER_00: An appropriate amount of load and resistance during the um the 15 reps.
• 11:46
  SPEAKER_00: Okay.
• 11:46
  SPEAKER_00: Um, so imagine like a 42-year-old mom or dad, they have a couple kids, they work, they're now they're not in pain and they're ready to confidently, they feel more confident that they can start purposefully doing some fitness or exercise.
• 11:58
  SPEAKER_00: That's the structure we're gonna do.
• 11:59
  SPEAKER_00: And the actual workouts, we're gonna start out at a phase of higher reps to get a good fitness base, not a lot of resistance to be able to get through all 15 reps per set for each exercise.
• 12:11
  SPEAKER_00: And the structure that I like to do is um breaking it up into maybe like a heavier lower body emphasis on one day with a shoulder involvement, and then upper body more emphasis day, um, and then a full body day.
• 12:26
  SPEAKER_00: So, like let's say Monday, Wednesday, Friday.
• 12:28
  SPEAKER_00: Monday is gonna be more lower body emphasis and shoulders with core.
• 12:33
  SPEAKER_00: Wednesday is gonna be more upper body, like chest and back.
• 12:35
  SPEAKER_00: It's like a push and a pull movements, and then also core emphasis.
• 12:39
  SPEAKER_00: And then Friday is gonna be like a full body emphasis.
• 12:41
  SPEAKER_00: So I get everything.
• 12:42
  SPEAKER_00: Um, and the structure for each day that I like to do is more like a circuit style.
• 12:46
  SPEAKER_00: All right.
• 12:46
  SPEAKER_00: So this is just what we do with patients when we're like, hey, you're ready to start working out again?
• 12:50
  SPEAKER_00: Let's do it safe, controlled, purposeful.
• 12:53
  SPEAKER_00: Here's what we like to do.
• 12:54
  SPEAKER_00: It's kind of like setup.
• 12:56
  SPEAKER_00: And each day we'll do um, like what I like to do is like a circuit style.
• 12:59
  SPEAKER_00: Okay.
• 13:00
  SPEAKER_00: So we'll do a lower body exercise if it's like a Bulgarian split squat, um, for a set of 15, and then a shoulder, maybe a one-arm shoulder press overhead or a kneeling landmine shoulder press, which is more of like an incline incline angle than a straight overhead.
• 13:15
  SPEAKER_00: It seems to be safer for the shoulder that we've found for like symptoms.
• 13:19
  SPEAKER_00: Um, and do 15 reps of that, and then some kind of a plank transition or core exercise and do sets of multiple reps of that to get an appropriate amount of stress.
• 13:29
  SPEAKER_00: And those are the three exercises for the first circuit.
• 13:32
  SPEAKER_00: And we'll do three rounds of that circuit.
• 13:34
  SPEAKER_00: That's three exercises.
• 13:35
  SPEAKER_00: Once that circuit with no rest between exercise, and then after the whole circuit's completed, rest for like two minutes, a minute to two minutes.
• 13:42
  SPEAKER_00: Then start the circuit again, do the same thing again for a whole nother set, rest for a minute to two minutes, and then do a whole nother set again.
• 13:49
  SPEAKER_00: So it's three rounds of that one circuit of exercises.
• 13:52
  SPEAKER_00: And then once that completed, depending on time and their fitness capacity and where they're at and how they're feeling, we'll do another circuit of three exercises, the same thing.
• 13:59
  SPEAKER_00: We'll do like a maybe an RDL or um some kind of hip thruster, maybe reverse lunge, some kind of squat variation, landmarks, landmine squats, some kind of a lower body exercise.
• 14:09
  SPEAKER_00: Um, then another shoulder exercise if it's like front and shoulder lateral raises.
• 14:14
  SPEAKER_00: Um, and then a core exercise again, some other variation of some kind of core.
• 14:18
  SPEAKER_00: If it's side planks, front planks, plank transitions, or um also some like just core exercise if it's like involved um um like oblique exercise, rotational exercise, some kind of core.
• 14:30
  SPEAKER_00: All right, and we'll do um 15 reps for those for three rounds again.
• 14:34
  SPEAKER_00: And then that entirety is the workout.
• 14:37
  SPEAKER_00: All right.
• 14:37
  SPEAKER_00: That would be like the warm-up at the very beginning, just do the bike for five to 10 minutes, mobility exercise and stretching, muscle priming and exercise, circuit one, circuit two, and that whole thing should take an hour if you're efficiently doing the right things with the appropriate amount of rest time in between.
• 14:53
  SPEAKER_00: So that's like for like an active adult, right?
• 14:55
  SPEAKER_00: They're like, I'm getting back into working out because everything hurt before and I don't want to, I don't want to F things up again, right?
• 15:00
  SPEAKER_00: That's we hear that all the time.
• 15:01
  SPEAKER_00: Am I safe to do workouts?
• 15:03
  SPEAKER_00: Um, I'm like, let's hold your hand and show you a bunch of things and what it should feel like because you should feel good when you're done working out.
• 15:09
  SPEAKER_00: Like when you're done, you should be like, man, I feel loose.
• 15:11
  SPEAKER_00: I'm tired, I'm sweaty, and like I feel like a little bit of jelly, like I'm like my muscles were used intensely, but like not painful.
• 15:18
  SPEAKER_00: Like the difference between joint pain and inflammation, and like I just worked out and I feel fatigued and tired and sweaty, but like I feel good.
• 15:26
  SPEAKER_00: I feel loose, right?
• 15:27
  SPEAKER_00: That's why you should feel after every workout.
• 15:30
  SPEAKER_00: And I promise it can be done.
• 15:32
  SPEAKER_00: It's just purposeful choicing of exercise, workout structure, like setup, like what you do in and movement, uh like warm-up movement prep, I think sets up for success.
• 15:42
  SPEAKER_00: Um, and not and do the right cueing.
• 15:46
  SPEAKER_00: Um, and then just having somebody walk you through, like, do it like this, don't do that, fix this, don't do that high, let's do less weight, um, modify that and that those little tweaks play a huge role.
• 15:58
  SPEAKER_00: And we've been able to help hundreds of people be able to do that and be like, I don't actually, I actually don't hurt when I work out.
• 16:04
  SPEAKER_00: It's like imagine that over the next 16 weeks, three days a week, over a 16-week plan.
• 16:10
  SPEAKER_00: I'm very confident that the direction and trajectory we're going, you're gonna feel like a different person in 16 weeks.
• 16:16
  SPEAKER_00: Um, and a lot of people will notice changes as well.
• 16:19
  SPEAKER_00: You'll notice body, body physique changes um, as long as like the nutrition component is locked in as well, because that's very important.
• 16:26
  SPEAKER_00: All right.
• 16:26
  SPEAKER_00: Like we gotta lock in the nutrition.
• 16:28
  SPEAKER_00: That's the most important thing.
• 16:29
  SPEAKER_00: Um, and in addition to that, depending on their goals and what they want and um their um their enthusiasm, we can talk about supplements, right?
• 16:38
  SPEAKER_00: And usually what we find is we recommend people to eat more protein because it's gonna be more building box for um for muscle building, okay?
• 16:46
  SPEAKER_00: Um, and less fat storage if they excessively eat uh, you know, too much protein.
• 16:51
  SPEAKER_00: It's actually not, it's not efficiently stored well or processed well by the body, which is a good thing because it's not stored easy, like simple sugars are gonna be like that.
• 17:01
  SPEAKER_00: All right.
• 17:01
  SPEAKER_00: Um, and then uh supplement creatine.
• 17:03
  SPEAKER_00: Creatine is another one we see we recommend to people a lot if they're healthy, they don't have other complications or any or anything like that.
• 17:08
  SPEAKER_00: And they're we you know, risk-benefit ratio is kind of talked about, and it's very, very from what the research has found, it's one of the safest, most well-researched supplement in the world is creatine monohydrate, and it just really helps with muscle grow gains and strength.
• 17:23
  SPEAKER_00: Um so we can tell about that, right?
• 17:26
  SPEAKER_00: Um, and then uh staying the course for several weeks and months, um and course correcting as needed, um, and modifying as needed day to day.
• 17:37
  SPEAKER_00: And that seems to be the best recipe and trajectory for like an active adult that wants to lose weight, be healthy, more muscular, better endurance, improve their physique and their physical lifestyle or capabilities, that seems to be the be the best recipe.
• 17:54
  SPEAKER_00: But now, all right, if we're talking about somebody that has like an like an athlete, all right, um, and they let's say the play, like a football player, let's say, um, during the off-season is when the the really heavy, intense workouts are gonna take place.
• 18:08
  SPEAKER_00: And then in season is more of a maintenance kind of phase.
• 18:11
  SPEAKER_00: So off-season workout for football players and look a little different.
• 18:14
  SPEAKER_00: The beginning still looks the same, in my opinion, where it's like um a purposeful activation, a blood flow exercise, uh warm-up just to get the blood flowing and the heart rate going.
• 18:24
  SPEAKER_00: Um, and then mobility, stretching, all right, and then priming exercises.
• 18:28
  SPEAKER_00: So that looks the same.
• 18:29
  SPEAKER_00: I might like that looks the same.
• 18:31
  SPEAKER_00: All right.
• 18:32
  SPEAKER_00: The actual workout structure and choices of exercise are gonna be a little more different.
• 18:36
  SPEAKER_00: All right.
• 18:36
  SPEAKER_00: And then that's where we um the some of the really cool strength and conditioning blends will come in.
• 18:44
  SPEAKER_00: Of um, we're gonna do a lot of power exercise.
• 18:46
  SPEAKER_00: All right.
• 18:46
  SPEAKER_00: So like we we gotta you gotta be able to, you gotta lay down muscle tissue and work on strength.
• 18:50
  SPEAKER_00: And we're gonna be in the the rep range of nothing over, nothing over 12 reps.
• 18:55
  SPEAKER_00: It's gonna be around eight, six to eight reps.
• 18:57
  SPEAKER_00: Um, usually for the all right, so that it's like this for the strength for the beginning phase of of uh endurance and maybe hypertrophy, you're gonna have like 12 reps, four sets of 12 um for most exercises, and then um a strength phase of like just gaining strength would be more like eight reps, so five sets of eight.
• 19:17
  SPEAKER_00: And then um lower for more power would be like five sets of six reps to five, five to six reps, and then peak strength, peaks would be like three reps, which like we're getting ready to max out and just peak strength, and that would be um like five sets of three.
• 19:31
  SPEAKER_00: All right.
• 19:32
  SPEAKER_00: So imagine like extremely heavy for that person at the time and only doing three reps, each rep should be very, very challenging.
• 19:39
  SPEAKER_00: And the thought of like how much weight do you pick per set of exercise?
• 19:44
  SPEAKER_00: The best rule of thumb that I've heard is by if you did like three reps over what your target rep range was, you should fail.
• 19:51
  SPEAKER_00: You should fail at the third one over.
• 19:53
  SPEAKER_00: That's what I've heard.
• 19:53
  SPEAKER_00: So let's say somebody's doing 15 reps of an exercise and they're trained.
• 19:56
  SPEAKER_00: They're well trained, they've been through several weeks of training.
• 19:59
  SPEAKER_00: It's not like we're beginning the phases of like an active adult that's been paying for a long time.
• 20:03
  SPEAKER_00: We're not gonna pick very heavy, strenuous weight.
• 20:05
  SPEAKER_00: But let's say it's a well-trained athlete that um needs to improve their strength, okay, like barbell squats, bench, um, power cleans, front squat, Bulgarian split squats, reverse lunges, forward lunges, lateral lunges, um, shoulder press, um, dumbbell, shoulder press, dumbbell, military press, stuff like that.
• 20:24
  SPEAKER_00: The thought's like, okay, how much weight do I want to pick?
• 20:26
  SPEAKER_00: Well, the reps determine how much weight you pick.
• 20:29
  SPEAKER_00: Where if you have an idea of what your max is, um, you want to pick uh a weight that if you did eight reps, you would fail at number 11.
• 20:37
  SPEAKER_00: All right.
• 20:37
  SPEAKER_00: So like seven, eight is really hard, nine, you can get it, ten, you barely got it.
• 20:44
  SPEAKER_00: And then let me try one more just for fun.
• 20:46
  SPEAKER_00: And it's like, ah, I can't.
• 20:47
  SPEAKER_00: I fail, right?
• 20:47
  SPEAKER_00: And the weights drop carefully.
• 20:49
  SPEAKER_00: That's kind of like how much weight you should pick for your working sets for for each exercise, all right, for each set.
• 20:56
  SPEAKER_00: So it's kind of a lot.
• 20:56
  SPEAKER_00: It's pretty strenuous.
• 20:58
  SPEAKER_00: So imagine doing four sets at that amount of weight and resistance.
• 21:02
  SPEAKER_00: I mean, you should be like, I mean, well, personally, I remember I wouldn't be able to drive, like driving home would be hard because I'd like after the gym, I'd like lift my arms up, my arms are like dead, like they're like jelly to like reach the steering wheel.
• 21:13
  SPEAKER_00: Like, man, I can't even, or like after leg deck, a hard leg day, like walking to the car, get walking upstairs.
• 21:20
  SPEAKER_00: I was like super jelly.
• 21:21
  SPEAKER_00: I'm like a fall.
• 21:22
  SPEAKER_00: You know, it's like crawl up the stairs.
• 21:24
  SPEAKER_00: But um, for somebody who's healthy, they're not battling any pain, they're well trained, and uh their their athletic um sport requirements requires them to lay down some some more strength and really develop to get more power and strength.
• 21:38
  SPEAKER_00: Like they got to push themselves in that kind of a fashion.
• 21:40
  SPEAKER_00: And that's where people gain a lot of strength improvements over like a like a 12 week to 16 week program for the offseason.
• 21:48
  SPEAKER_00: All right.
• 21:49
  SPEAKER_00: Some off seasons being 20 weeks, you know.
• 21:52
  SPEAKER_00: Think about like as an example for football or baseball or or um basketball, football off season is um usually.
• 22:00
  SPEAKER_00: From January.
• 22:00
  SPEAKER_00: All right.
• 22:01
  SPEAKER_00: So like January, February, March, April, and then spring football comes about in April.
• 22:05
  SPEAKER_00: So we have a 16-week off offseason program to lead up to spring.
• 22:10
  SPEAKER_00: Um, um, or even maybe even 12 weeks.
• 22:13
  SPEAKER_00: If you take like three weeks off, maybe maybe like a 14 to 16 to 12 week off season timeframe after resting a little bit after after the season before you ramp it up again to go into spring football in April.
• 22:24
  SPEAKER_00: All right.
• 22:25
  SPEAKER_00: And then spring football only lasts a month.
• 22:27
  SPEAKER_00: And then you have like all of May, right?
• 22:29
  SPEAKER_00: So, um, or let the latter half of May, all of June, all of July, and then beginning of August.
• 22:34
  SPEAKER_00: So you're looking at like another 12-week offseason cycle of fitness for workouts again.
• 22:41
  SPEAKER_00: All right.
• 22:41
  SPEAKER_00: So you can make some significant improvements and changes in strength and size and power and speed um in that offseason time.
• 22:47
  SPEAKER_00: Same thing with baseball.
• 22:48
  SPEAKER_00: Baseball season with playoffs are in October for like professional.
• 22:53
  SPEAKER_00: Usually, you know, I would take it like two to three weeks off of like just relax, rest, rest your body, all right.
• 22:58
  SPEAKER_00: And then after three weeks off, then you would start again, and that would be like um, yeah, like by Halloween or maybe like um at the last week of October if you didn't if you didn't make the playoffs.
• 23:08
  SPEAKER_00: So you have um all of November, December, January, and then one extra week in October, like I said.
• 23:13
  SPEAKER_00: So that's you know, that's like a 13 to 16 week off season program until you report for spring training at the middle of February.
• 23:21
  SPEAKER_00: So that's like a 16-week program.
• 23:23
  SPEAKER_00: So you have like a 16-week time frame to really lay down some strength and power and stability, core strength, score rotational power and torque.
• 23:32
  SPEAKER_00: Um, and those kind of working sets were like you would fail at the end of at the end of like the last set, like a fourth set, a fifth set of eight by that fifth set of number seven and eight rep, like man, you should like it's hard.
• 23:46
  SPEAKER_00: You know, usually you should, you would, um, you would need to lower the weight in order to finish just because you're pushing yourself so much in peak strength, right?
• 23:54
  SPEAKER_00: For multiple sets in a row.
• 23:55
  SPEAKER_00: After multiple weeks, that's how you really gain a lot of strength.
• 23:58
  SPEAKER_00: And me personally, like, man, I would put on like 20 pounds.
• 24:02
  SPEAKER_00: Like I would eat a ton um in the summer, and um, I wasn't doing much else.
• 24:07
  SPEAKER_00: So like my energy expenditure was concentrated for just my lifting because I was trying to put on size and bulk, you know, for football.
• 24:13
  SPEAKER_00: Um, you know, I'll put on, I would put on 20 pounds, you know, of um of lean muscle.
• 24:18
  SPEAKER_00: Like it would, and I would crush protein and creatine.
• 24:21
  SPEAKER_00: Um, and I would start my program at like mid-May.
• 24:25
  SPEAKER_00: Um, and then uh, you know, by the first week of August, I was maxing out again the testing to see where I was at.
• 24:30
  SPEAKER_00: And I would gain a lot of strength and improvement.
• 24:32
  SPEAKER_00: Um, all right.
• 24:33
  SPEAKER_00: So let's think about like like rotational sports though.
• 24:35
  SPEAKER_00: All right.
• 24:36
  SPEAKER_00: So football is a very linear um for like just power and strength.
• 24:41
  SPEAKER_00: Um there's a obviously like agility and um sprint training and um athletic movement, field movement, right?
• 24:49
  SPEAKER_00: Agility and change of direction.
• 24:50
  SPEAKER_00: That's a different component, not just like in the weight room.
• 24:54
  SPEAKER_00: Um, but that would also be a component, a component, right?
• 24:56
  SPEAKER_00: So lift, do your lifting, and then also like field work and speed work and agility work, and maybe some skill work as well.
• 25:02
  SPEAKER_00: Baseball, um, tennis and golf, those are rotational sports.
• 25:06
  SPEAKER_00: Tennis requires a lot more endurance.
• 25:08
  SPEAKER_00: Golf, there's not really much of endurance.
• 25:10
  SPEAKER_00: It's not an endurance focus, but it would be a lot of stability, core, and uh rotational strength.
• 25:15
  SPEAKER_00: Um, and then some linear power as well for more power shot, like you know, imagine like power fade, like Dustin Johnson, like something like that.
• 25:22
  SPEAKER_00: Um, and then baseball, um, endurance really isn't the the um a huge focus on that, but it's also a power sport for rotational power and then sprint speed for like running the bases.
• 25:32
  SPEAKER_00: Um, but a lot more rotational strength focus is gonna be on those.
• 25:37
  SPEAKER_00: Um, so tennis would be more endurance focused with some rotational strength, core and shoulder lower body, of course, too.
• 25:45
  SPEAKER_00: Um, golf is gonna be lower body rotational strength, um, but not as much, not endurance focused.
• 25:50
  SPEAKER_00: And then baseball also isn't gonna be really endurance focused.
• 25:53
  SPEAKER_00: Um, but a lot of rotational, you know, power exercises will be incorporated more so than maybe football would be, because that's their sport, you know.
• 26:01
  SPEAKER_00: Um, so that's kind of an insight and look at like um what I would recommend, like what the what the school of thought, at least in our lens, for the patients that we work with that are ready, ready to integrate back into some kind of fitness and workout, um, what the structure might look like.
• 26:16
  SPEAKER_00: Um and uh it's it's served us well.
• 26:20
  SPEAKER_00: And I think we've had really good results with people, especially the active adults, that um the question we get a lot is like, should I I should I work out?
• 26:29
  SPEAKER_00: Like, am I born to work not work out?
• 26:31
  SPEAKER_00: Because every time I do, I get hurt.
• 26:33
  SPEAKER_00: I don't know what to do.
• 26:33
  SPEAKER_00: It just hurts every time.
• 26:35
  SPEAKER_00: Like that definitely can be fixed.
• 26:37
  SPEAKER_00: That definitely should not work hurt when you work out.
• 26:40
  SPEAKER_00: If you're um don't have any underlying systemic issues or red flags um or severe debilitating, you know, orthopedic issue, um, there's no reason why you shouldn't be able to work out and progress appropriately.
• 26:53
  SPEAKER_00: That's what we found.
• 26:54
  SPEAKER_00: There is a pathway, we promise it can be done.
• 26:56
  SPEAKER_00: Um, it just uh just takes some purposeful thought and approach.
• 27:00
  SPEAKER_00: So if you have any questions on that, don't hesitate to reach out.
• 27:02
  SPEAKER_00: We'd love to chat more about um if you have a specific issue, how we can be able to help you and uh at least we can talk on the phone, you know, and have and get a give you some direction, uh not leave you empty handed, just chatting on the phone first.
• 27:13
  SPEAKER_00: And we could uh we because we'd love to help people.
• 27:16
  SPEAKER_00: So we'll and we'll catch you all next time.