Latest / FitMitTuro Fitness Podcast / The Power of Variety: Alain Kohl Reveal the Key to Effective and Engaging Workouts

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The Power of Variety: Alain Kohl Reveal the Key to Effective and Engaging Workouts · FitMitTuro Fitness Podcast

• 1:06
  Unknown: Check this out, because I'm Friday.
• 1:33
  Unknown: Let's get in the topic we
• 1:35
  Turo Virta: want to talk if that's okay for you, sure, sure, no problem. So Alan, welcome again to my podcast, and excited to hear about you and I just started recording, because I feel like that if we are talking somebody's going on.
• 2:10
  Turo Virta: For coming to my podcast and how you are doing.
• 2:15
  Unknown: I'm very good. Just been really busy since September as all the classes are starting again. So it's like, probably like, same for you. It's getting busy again after the summer.
• 2:25
  Turo Virta: Yeah, no, it's definitely it's busy. Now, when we are recording this, it's a holiday week, so it's a bit easier week what was well needed. But then from next week, everything starts again, so it's short break, then doing some other things in so as well as having this kind of conversation. So you wanted to talk about topic, about variety in training, and that is something like, very, very interesting topic. So what came to your mind from this topic?
• 2:59
  Turo Virta: Why you wanted to talk about it?
• 3:03
  Unknown: It's probably a little bit more of a complicated process. Alan through myself because I always offered that outdoor training and indoor training for like, classes. And for me, the variety of the exercises was always really important. And obviously, at the beginning I like, let's say, for one muscle group, I always had like, maybe two or three different variations of exercises. But then I made like a 10 plan sheet, like, Okay, first exercise, let's say for the lat the biceps, is like the regular row, and then there's like the pull up. And so for every exercise, there's like 10 different variations how I could train those muscle group and it's also because many people, like, when you do a coaching license, I like, even though, I mean, I think many coaching license are doing a very good job. They only teach you the very basics, basically, like the push, pull, horizontal, vertical, push pull for the legs, and that's like, oh, that's the exercises you have to do, like, Yeah, but that's not really how the body works. Like, like, the body, the functionality of the body is really way more complicated. So you have to work a lot more alternate exercises. So when body moves, like, in different directions all the time, because, like, when we walking, we we're not jumping. We're like, walking like the left leg is doing the opposite and right leg so, and actually, training should look way more like that in in a regular basis,
• 4:38
  Turo Virta: yeah. Oh, it's, that's a very, very true and it's so interesting topic, and that's why I wanted to go a little bit deeper about this, like society is something, what I personally try to implement in my workouts, like having some kind of variety, but still not changing too much, things like that. Because, you know, you kind of keep something, something like also, like working for the same muscle groups and access the random using exercise is from YouTube or something, because that is something like, what, what everybody do them. And of course, you can still do it, but there have to be always some kind of thinking process behind but before going to deeper, like, we recorded a podcast earlier, I forgot to ask in the beginning, I'm sorry. So tell a little bit about yourself first, if somebody is listening. But who the hell is this guy and why ISO Cliff listen to him. So tell little bit shortly about yourself.
• 5:39
  Unknown: So my name is Alan kohl. I'm 42 years old. I have been a professional Cliff diver for about 14 years. I just retired last year in my professional career, and in the last 10 years, beside I was a semi professional Cliff diver for like four, five months a year and the other six, seven months a year, I was mostly a personal coach and a group fitness coach, also doing a little bit of strength and conditioning. I did a lot of speak sports. At the time, I did parkour, I did diving coaching.
• 6:12
  Unknown: I still do a little bit of diving and trampoline, but my main business has always been like Personal Training and Fitness. Yeah.
• 6:23
  Turo Virta: Thank you. And where you are based?
• 6:25
  Unknown: I'm based in Austria and Turo so close to Innsbruck.
• 6:30
  Unknown: I'm originally from Luxembourg, but I moved here like 14 years ago.
• 6:35
  Turo Virta: And what about in your at the moment, I wish Do you have a family and and What?
• 6:39
  Turo Virta: What? What you are doing now, personally, after your career, professional
• 6:49
  Unknown: career. I have two kids. I'm married, well, we have a really nice family here. And I think, like, probably, like every professional athlete after his career, I was a little bit lost in my life, with my my goals. I'm and especially, like, as an extreme sport athlete, I really feel that I'm lacking the to find other spots where you could, like, push my adrenaline but not kill myself at the same time. Because I'm, I'm obviously, when you do this, like Cliff Diving, the very, very high level. I mean, I was competing for revel for 14 years, so it's the highest level you can compete. Like, you know exactly what you're doing and you know exactly how safe you are in this area. But if I'm trying another extreme sport, I would push myself and get into really dangerous place very fast. So I'm like, I'm trying to be a little bit safer in that area. Yeah, no,
• 7:50
  Turo Virta: and it makes totally sense. Like, you know, with the 42 I'm also 42 so at this age, I feel myself that now it's like, you know, when you were doing some things, like, you still like that. Your mind is still want to do extreme, compete with yourself and push your limits.
• 8:08
  Turo Virta: But then, on the other hand, like I'm in a phase, I'm thinking that you really need it, like, Is it, is it okay? And for me, I played professionally icerg, I'm still Irv referee in top level. So that's kind of transformation for me, was to still kind of pin that competition in what I'm used to, but it's still like that. It's not anymore like that. I don't have any more goals like where I I had a some achievements as a referee. Isob referee was in World Championships, officiated in top leagues, in in Austria, in Italy. So kind of, at this point, I'm like that, okay, I have, kind of, I never had any goals being as a referee, but it all what I have received. It's, I have basically achieved everything, what I know, and now I know that it's, it's like professional career, or career as a referee is, it's, I'm not going to make any any huge improvements or steps. It's basically now just enjoying what I do and still, of course, trying to make the best possible performance every single night.
• 9:23
  Turo Virta: But it's, there's no more goals that I want to be a professional or or make career. It's just the basically, because I still enjoy it, and it's some form of exercise. What I, what I, what is my passion, being part of high circuit, family and and that sport. So that's but I, I have it too. It was very hard when I was 30, when I retired, so 10 years ago, or like, more than 10 years ago from professional life, so the player, and it was for me, that was very hard times, like it's I missed it first couple years, like I didn't miss practices or anything. But when, when it comes to games and something you see somebody else playing, and then, you know, I was there like that. What could I this and this, and would I still be able to do it?
• 10:23
  Turo Virta: And that was kind of hard, yeah,
• 10:30
  Unknown: to give away
• 10:31
  Turo Virta: and then finding something else like that, what is then, what is next like?
• 10:34
  Turo Virta: Because if that have been your whole life, for a very long time, it's, it's not easy to find that something, something, and that, for me, was the transfer was to become, then coach and become a referee, that have been helping in that kind of transformation, and now I'm looking some other ways, like I'm, I don't know how. How about you? Are you still competitive, like with everything, what you do or, or are you missing that at rally? Or what is the biggest thing, what you are kind of missing, or what, what do you think that you still love?
• 11:13
  Unknown: It's probably a little bit like you. Like last year, I think I talked a bit about the process I went through at the end of my career in the other podcast. But like I knew last year, it was it, it will be my life. It would be my last season. And then, but, and then I got injured on the World Cup, which was actually qualified for the World Championship. And it was a two day competition, and it was the first day I got injured. And so I had to pull out of the competition. I shared an Airbnb with with three other divers, so I couldn't actually bother them with my my careers over and blah, blah, blah, and so the first 24 hours, I was completely alone with this decision, because it wasn't states, so it was a different time zone. I couldn't talk to my wife, I couldn't talk to any friends. I couldn't bother the other divers because they were still in my competition mode, and I was like, the hardest 24 hours in my life. I think I slept like three hours that night because I was, like, my brain was just like, oh, man, this process that you're like, you dedicated your life the last 15 years for this is over. But then, like, I came home, I went through some phases. But what I'm really missing like in cliff diving, obviously, a lot of people see us and they think like we're crazy. We are like, adrenaline junkies. We're not crazy. We're definitely adrenaline junkies. But you train for this perfection in the dive. You train it to the very like, last bit, and like that.
• 12:48
  Unknown: I'm missing that a lot. Like, you have to train and then, like, you know, like, you stepped on the game like they again, game day, you step on and you're like, Okay, it's time to perform. It's time to show what you learned. And it's like that some, I'm missing a lot, like, Okay, you have to show what you can do. You have to show what you're able capable to do. And I'm missing that a lot, like that nurse that, like that adrenaline rush in your body, okay, you have to perform.
• 13:16
  Unknown: There's no way out. And that's like, I really like 1000s of people watching you and but I mean, there's other stuff coming in life, so I'm good. I'm I'm still involved in the International Swimming Federation, so working with them, I mean, the athletes committee, so trying to give something back to the athletes, to stand up for them if they have trouble. I'm also traveling to the World Championships to be an official at the event, so at least I can basically be there share my experience with them.
• 13:53
  Unknown: I'm currently working with a physical therapist on a on the study we want to do about the injury prevention in high diving, because I'm also a strength and conditioning coach, so I'm trying to be in the sport as much as I have time. Yeah, you know, it's there's a lot of other stuff going on in life.
• 14:12
  Unknown: Just months ago or just before the summer, in June, I decided to to make my own coaching license because I worked so much in different coaching license as a ref, as like, coaching for coaches, and I realized that a lot of stuff is missing, like, especially the practical advices. Like, because in 10 years of practical stuff, I learned so much stuff on the clients that I never heard in the like, an advanced coaching class. And I'm like, okay, that's definitely something you should mention in the coaching class, like, the typical problems. What are the like, 95% of the problems your regular clients will have, and how can you, like, work with them? So there's like, yeah, so I have a pretty big plan on that. It took a while to find that goal, to offer that coaching class, but now I'm, I'm pretty much full on that. No,
• 15:09
  Turo Virta: that's, that's amazing, and I totally get it like, it's, it's somehow like you can make, like I when I started coaching too, I was thinking, thinking to like, to make as many kind of certifications as possible. I I know when I think back, like that body voice, where I have learned the most is still through the experience and through working with the clients, of course, doing mistakes at some point, like especially in the beginning of the journey. And you know, you think, or at least I was thinking like that. Now I kind of figure it out. I know pretty much everything. And then, you know, they're like that, holy shit, I don't know basically anything. And it's, it's that kind of like, that kind of how that evaluation is going. And I still remember vividly when one of my coaches, they'll told that, you know, when you do programming, that if you look back programs, what you have been doing, and if you, if you look like five years ago, what I would kind of programming I was doing for my clients, and I look back now, I was like that, holy shit. I would never, ever use that program anymore, like, because, of course, you learn something new. Maybe it was not like nobody got hurt. It was not.
• 16:32
  Turo Virta: You could be doing it so much better. And that is like something, What? What? All certifications are not going to teach you. And that is it kind of evaluation, how you work as a whatever area you are working it doesn't. It's not only in fitness, it's, I think, in all areas, in in life. And if you that, it's consistent learning and trying to improve where you are
• 16:57
  Unknown: exactly. And that's like, always the thing I say to myself, like, if you look at the programs you did five years ago, and you would do the same, that's definitely a sign you didn't learn anything in the last couple of years. So even even myself, when I look at the plans I did a couple years ago.
• 17:17
  Unknown: But yeah, I think that's also an evaluation, because, like, obviously, the plans were not bad five years ago, but you want to give the best value to your clients, because, okay, he has this goal. He has this much amount of time, he has this training because he's a little bit limited here. Blah, blah, blah. So obviously, like, I tell the coaches and my clients like, coaching is really easy, but it's also the most complex job you can have, because, if you like, I always tend to show negative examples, but it's not a coach I know, like when I see his, like his personal training, he goes to the computer, does print same plan, 34 sets In one in one. Plan, three sets of each exercise. Like, everybody has to do squats, everybody has to do zoom squats, everybody has to do deadlift. It doesn't matter if you're like, 16 or 75 like, Oh, this is your schedule. Do it.
• 18:19
  Unknown: And at the end, this is, like, always a super set of planks.
• 18:21
  Unknown: And I'm like, Dude, what are you doing? So even though I want to do I don't want to give any harm to anybody. But it's like, man, that's not how coaching works.
• 18:30
  Unknown: Like, where's the individuality, like, of your client? Or, like, how do you like, plan the assessment into the training, obviously. I mean, for me, the first person in the training is, is the assessment? Like, when people ask me, Oh, can you do me a program? And I'm like, yeah, like, I don't do one program.
• 18:51
  Unknown: Like, either we work five sessions together, that's the minimum, or we work 10 sessions together, like, that's and then we can work. Because, like, in one session I can work, I can write your schedule, but I don't know if it's a good schedule for you, like, a good plan for you, or whatever, because, like, I know nothing about you.
• 19:10
  Turo Virta: Yeah, yeah, that's it's all about the background information. You know, you know, injuries, training, history, what is realistic time available or like, often, like, at least, I feel now like I was a good story. I love to tell this story, like in the beginning of my career, like usually when people are coming to contact and especially if you do like a program is costing the same amount of money, and it doesn't matter like if you decide to work out seven times a week, or if it's a one system per week.
• 19:57
  Turo Virta: And somehow I feel like that.
• 19:57
  Turo Virta: You know people, they want to get most out of their money, what they are paying for codes, and then they think that now I gotta work out at least five times a week, because otherwise, if I work out two times a week, it's I'm kind of wasting my money, and it's not worth of it to get the codes. And in the beginning I I remember vividly one one women contact me and said that now she haven't been very active, haven't been doing anything for the past couple of years and said that now she's really motivated. She want to get started five times a week, five, six times a week training.
• 20:34
  Turo Virta: And I was like that. Seeing already as a young coach wrote, like some kind of at the time was a big thing. And I think it's still I that I took the plan, did a workout plan five times a week.
• 20:54
  Turo Virta: And of course, now i i At the time it was like, I think two weeks, that client did everything, of course, or like hell, couldn't move anything.
• 21:02
  Turo Virta: And then after two weeks, I didn't hear anything from that client anymore, and and I was thinking that, Oh, that was, that was she was not just motivated. It was not she couldn't hold it, and kind of blaming my client for not doing the work. And then now, when I think it like that, that's 100% on me, like if I put someone who haven't been active or doing anything working out five times a week, you it's, it's two weeks. Is even long to hold that kind of schedule and and now I would never say, I say that maximum is maybe three times a week, maybe two times he promises what you make to yourself. And if it's, if it's, it doesn't matter how small those promises are. For the first 30 days, for the first month, you work out two times a week or three times a week, keep those promises what you make to yourself, and after that, if you still feel like that, you could be doing more, or you are not seeing enough results. Then it's time to start adding things, but not in the beginning, like doing kind of thinking that, or nothing mindset, or perfect becoming perfect. What is ideal amount of time? So, so starting a bit less than than too much.
• 22:40
  Turo Virta: And that's, that's one of the biggest lessons I learned through the mistake in the beginning of my coaching career.
• 22:49
  Unknown: Yeah, but I mean, that's, I think you, you probably work the same way in that, like, like myself, like you, at the beginning, you're really motivated, and then you have one or two clients where you experience stuff, and then, okay, you think about this process. Okay, maybe that was not perfect, like, how I coached her. Like, maybe next time, if I get another client that comes with the same ideas, like, okay, let's talk about two times a week, maybe three times. Like, what? Two times strength, one time cardio, and then, and then we what we work our way up so we, we kind of learn with the process. Yeah, yeah. I think absolutely that's that's really important, because I had the same client I I remember I had one client like, for me, it was a very strange situation. It was because, because we did a lot of strength training in our life, actually, our exercises look very clean. I guess your squat looks really bum. Bum like really strict up, down, no.
• 23:45
  Unknown: Knees, movement, nothing. So he came to me 30 years old, like he could, he could not do a squat with keeping his feet on ground like his heels would always go up. And I tried, like when in one hour, I tried everything to teach him on the ground. Didn't work. But he came only one time to me. He never came back. And I'm like, okay, maybe I over coached him, because I did one hour of squats with him. So for me, I just like, over coached him. And he's like, Oh man, this dude, what is this coach doing?
• 24:17
  Unknown: Coaching me one exercise in one hour. Because every time he did squats, I'm like, keep a heel, stop. Try this, try this, try this. And I'm like, after this, I thought, like, okay, maybe that was way too much. So, so I'm trying to give like small tips on I'm not trying to correct too much. I'm trying more like giving like small advice. Try to do little bit more of this. Try to do little bit more of this. Or try, here's a little help. Try to do the exercise with that. And then just like, keeping like, let's say, giving the people the feeling they're doing it right, and helping them to experience the exercise better. Because, like some I, when people come to me in like, my group fitness class, I I always tell the people like I'm the kind of coach that explains almost nothing, but that's on purpose, because I want you to explore the exercise on yourself, like we're not moving big weights, like nobody gives anything about how your forms, because you cannot harm Your body with the weight we are working. But if and then, like, Okay, let's do squat, and the person does really, really bad exercise. And I'm like, even if I don't have to, like, intervene straight, I'm just trying to keep the chest a little bit more, try to keep your heels on the ground, try to stand a little bit wide. I'm just going, like, step by step, and teaching them, and then asking them, how does it feel now? It feels a little bit better. It feels like we can move more weight, okay, that we're getting. So I'm trying to give the people the own sensation of the exercise.
• 25:57
  Unknown: Because if I'm telling the people like sport, you have to do this, this, this, this, this, I talk for 10 minutes, and then they are allowed to do the exercise. What? Good persons for them, like, they have to experience, like, like, with ice skating. Like, you cannot ice skate, like, when you have, like, a one hour theory, and then you go on the ice and you have to do rates, or, like, do an ice hockey match, you have to go on the ice and experience on yo, yeah,
• 26:27
  Turo Virta: yeah, yeah. That's those are, those are so powerful lessons, what we learn and how, how I think in life, it's not only in fitness, how you the way, if you are in a kind of teaching job or something, how you express yourself, what kind of phrases you are using, if you tell all the time, don't do, don't do, don't do, like it says the small things, how you talk to people like that, try, instead of this, instead of saying that, no, you are doing it wrong, like it's it changes, or or giving some positive feedback first, and then coming into a point, what you actually want to tell so those are, Like, really small things, what, what makes, in my opinion, and the way, how people think it like it's, it's aim for me, like, if I'm, if somebody's like, we have a in a hockey refereeing there is some kind of supervisor who is evaluating giving you tips, and, of course, we all persons. They are different. And if somebody is coming after game, you know, just focusing on mistakes, I'm like that. What the hell that wasn't. That wasn't really that bad. But if you start with the positive things, like five, six positive things, even they were not. Then you find something, and then you come to the point what you actually want to tell and I find that, at least for me, that kind of type of coaching is working so much better than focusing only on mistakes, because for most of most people, we only see mistakes like that's why it's a good example with those workouts. What I what I tell the people like that. If you are not sure if you should start with people, how you think, how you are going to feel about yourself, if you aim for three workouts, you are able to do two workouts. Most people like myself included, we are feeling guilty about that one missed workout, what we didn't do. But if we aim for two and we end up doing that third session as an extra session, how the how proud of we are about ourselves when we are doing actually something extra, and it's not, it was not expectation. So it's just the lowering those your own expectations, what you put for yourself, and then then it's it's such a different experience, the way how you feel about yourself.
• 29:02
  Unknown: Yeah, that's true, yeah. So
• 29:04
  Turo Virta: let's talk about variety of training. So that's, that's something like, What?
• 29:10
  Turo Virta: What? Like you mentioned. It's, there's so many benefits of trying.
• 29:24
  Turo Virta: I would probably not say that trying to do every single workout something different, because that is, for me, that is already too much variety, and that is like probably too much.
• 29:36
  Turo Virta: But what other benefits you find with the variety of training, like, what is, what is there?
• 29:41
  Turo Virta: Like a physiological benefits, what is? What other benefits there are?
• 29:47
  Unknown: I totally agree with you on the first point. Like you should not, not do different workouts every week or every workout, but you should definitely, like, in the time span of six to eight weeks, you should do some variety of exercises. I mean, the benefits are really clear. Like when you have when we look at the adaptations of an exercise in your body, let's say you start with a squat. Let's stick to that, that example, and you do it like and then we take the squat of a span of six weeks.
• 30:19
  Unknown: You do three times a week in the first three weeks, the gains in your muscle, or the gains of the extra weight, or the extra repetitions you're going to do, is not due to more muscle mass, but it's more do better coordination, because your brain has a better connection to your muscles. And that's always like a point where I see many cogents are lacking because, like, man, like, let's take the the really big example to let's go to the gym. We have two different guys.
• 30:52
  Unknown: One is really big, strong guy, and one is really skinny guy.
• 30:55
  Unknown: They do the same deadlift, like, let's say 200 kilos, which is a proper deadlift. And I'm like, the big guy, when the big guy comes in, like, okay, you know this guy can do 200 kilo deadlift, yeah, but I have 80 kilos. I'm 165 or 168 I can still do a 200 kilo deadlift.
• 31:10
  Unknown: It's not because I'm stronger, but obviously also because I'm stronger, but also because my coordination is better, because my brain has better connection to a muscle than the big guy, because the big guy, like compared to me, you should be able to do 250 kilo deadlift, and that's what's still a lot of people are lacking in training.
• 31:31
  Unknown: A lot of coaches are lacking because, like the coordination, I always take an example from Star Wars, like your coordination is like a small Lego set you start with when you get born, you are able to breathe, you're able to eat, and everything else, and everything you learn, every movement you learn, is another legal part you put on that big death, death planet. And then the more you learn, the better it gets, the better you have, the easier you can do a connection with anything else. And when you build that Death Star, like, oh, pullovers, yeah, I did. I did the regular movement that feels like a pullover. So you can connect it with something you already did in your life, which is not only important for training, to move big weights, to have variety in training, but also to promote yourself in regular life. Like to have Virta in training, to have fun in training, and to be strong in i
• 32:36
  Turo Virta: i, variety, like, like you mentioned the strength training. Like, first of all, like, a different type of like you do, some type of breast and strain like i, that is something, what I what I always recommend, like it's, it doesn't matter, like it's not, probably the most stupid thing. What you could be doing, like it's or it's not the most stupid, but it's the least effective. If you do use a plan, like you mentioned before, there is a coach, you go to the gym, you get the same paper. For each person, there is going to be three sets of exercise, 10 repetitions, and 15 or 34 sets per workout. And then next month, you get the same paper again, 10 repetitions, maybe different exercises. And then you repeat that same kind of 10 to eight to 12 repetitions for month after month every time fix, it's maybe different exercises. And I feel that kind of coaching or programming is is at some point it's going to get so boring, it's going to get that you are going to hit some kind of plateau, because anyways, longer you are strength training, or do doing this exercise thing, slower that progress is going to be. And for me, like, there, like, that variety part, it makes what I what I do for myself, and I love to plan it for my clients too.
• 34:03
  Turo Virta: Is that focusing, taking, like, obviously, in a in a group workouts, it's a bit different, as you know, you can plan for, let's say, three or six months ahead like that is that is kind of a bit different approach. But for, especially for online coaching clients who are going to gym or work working out from home, I love to take a kind of three month block and focusing on one single goal or maybe two, and then for the next three, four months, focusing again, different goal and using kind of different type of strength training programs. Sometimes it's just using bands. Sometimes it's just using suspension trainer. Sometimes it's using focusing more on, like, kind of single joint exercises doing, like a and some months, it's just a different kind of, like, maybe focusing on your athletic performance and focusing on getting stronger or, or just a, basically, like bodybuilding program or or powerlifting program. So these kind of things, like, there's so much variety also in strength training, how you can use it and and that for me, like, especially at least, like month after month, what I love to use, like, focusing, like one month, using maybe heavier weights, focusing on less repetitions next month, chasing the total amount of reps, how many repetitions you are doing, like other good way. What I found out is to use the same variety in between one workout. But the key is, like to using different kind of repetitions. Sometimes it's focusing doing just the five repetitions, four repetitions with heavy weights. Sometimes you might need to do 15 repetitions with lower weights.
• 35:53
  Turo Virta: But that kind of variety, I think it's essential for training, like, like I said, for me, I love to use it like, month by month, but it could be doing within one workout. Also, how?
• 36:08
  Turo Virta: What is your take on on this, for how you variety things on strength training?
• 36:16
  Unknown: Um, it depends a lot on the personal client and obviously, what his goals are, what, what, where is that? How, how often he goes to gym. But I'm pretty much on the same page. Whatever we see also in varieties, like, let's, as you mentioned, it is like, okay, we can do like the bench press on the machine, which is really stable, which is really good on developing strong, strong pecs, which is really nice. And then we have the next level, like the barbell bench press, which is already, like, a little bit less stable. You have to control your shoulders. Then from that we go to the dumbbell bench press, and from that we go on, let's say, a push up on the TRX. And so you have the different levels, and the coach have has to know, like, you know it like, okay, the TRX push up is definitely way more instable.
• 37:13
  Unknown: So he's never going to develop the packs as good as he's going to develop on a on the on the barbell, or maybe in the machine even. But if he has trouble with the shoulder, like, if he's in the rehab process, or he is like, oh, man, I had a shoulder injury years ago. I need to work on my shoulder stability. Like, then the push up on the TRX is really good exercise, because you have to exit like, and that's like, the variety where I really coach, like, okay, depending where is, like, okay, at the beginning, I would probably go on the machine or the barbell, and then it would work him step by step to the push up. And then it would probably go back to the barbell at some point. And then they say, I'm pretty sure the word, the weight you did, like, four months ago with the barbell, is now your warm up weight, because now you're a lot stronger, because you can engage your muscles better. So that's, like a little bit my my goal like, to push the functional anatomy of the body, like, really, like this, those alternative movements in the body. Like, because when we're walking, when we're breathing, everything works together. And that's like this, functional chains in the body. I'm a huge fan of that. So everything has to be in line.
• 38:26
  Unknown: Everything has to work together.
• 38:26
  Unknown: So sometimes you can do like a bench press or like a chest press on the machine, like if you want to develop good packs.
• 38:32
  Unknown: And I do chest press at most, because press is okay. I'm pretty weak compared to the rest of my body. I need to, like, 6570 kilo for 10 reps on my chest, which I think I do the same rowing. So I'm like, Yeah, that's for row is pretty strong, but for chest is pretty soft. So I'm trying to develop my chest on that. But I'm also really good in other in stable movements, because, like, you know, in sports specific movements, you're always unstable. So the stability for me is already, already really good, but sometimes I'm having trouble to understand the instability for my clients, because, like, okay, he's not there where I am, so I have to remind myself, okay, he's on a different point. And that's why it's a lot like for shoulder stability, like the Turkish ghetto with the kettlebell, where you have to move your shoulder in the really, almost like three dimensional area. So I try to program a lot of stuff like this, like, where's the client? What is his goal? What is this like his pains, where I can help him with, like, very specific movements, and then try to get him the best additional value in the training.
• 39:50
  Turo Virta: Yeah, it's this.
• 39:50
  Turo Virta: It's like, choosing the exercises. Like, in the beginning of my career, I was kind of thinking like that, how coaches are choosing those exercises. And then they were like, I was also like, I was looking YouTube, some new exercises, and look like, fancy.
• 40:06
  Turo Virta: Let's put this into the program.
• 40:06
  Turo Virta: And now I'm thinking like that, okay, there, usually there's, there is always a reason why these exercises are in what is the goal, what is the main purpose? And then, then, you know, you have maybe couple exercises you could be choosing on you decide to go with one, maybe next one, it's going to be different. And, but that is, that is how, how, even coaches, there's so many different opinions and, and I feel like that it's, it's, there's like, there's no right and wrong way.
• 40:41
  Turo Virta: I a way of seeing things and what you are doing like was telling that something is from like when you do something, it's always better than nothing. But if, if you what, I would say that to dig into creating training programs. It's so complicated process. And if you want to do it right, yeah, that there is so many as good as possible, you have to think. And of course, you can, you can get, what is the first step is that you have some kind of program that, they, if you if you like, I see so many people like that. They are following some YouTube workouts and and, you know, taking some random stuff. I Okay, it's for sure, better than nothing. But you could be seeing and it's, it's, it's one of the hardest things for me is to try to convince somebody who have just started, they YouTube influencer and doing those workouts, have seen amazing results within the first six months. And then I
• 42:05
  Unknown: mean the results in the beginning. You always, you always have good results when they didn't do any when you didn't do
• 42:09
  Turo Virta: anything. That's, yeah, that's, that's what I wanted to come that. And then what often happens is that after six months, they you hit kind of plateau. You don't see any more those results what you used to see. And then, you know, you are saying that, what? What should I do now? Like that, I have seen this amazing progress with in the beginning, but then, and then understanding that you you are in love with that influencer from YouTube who provide you free workouts. And now, at the some point, you know you are not seeing results anymore and and that is that the kind of hard truth is that within the first six months until you stay consistent. It basically doesn't matter that that's what you are doing. It all comes in like that.
• 43:03
  Turo Virta: About your programming, about it's about volumes, about reps, quality, kind of stuff, quality, what is, what is the resting nutrition like? There's so many aspects. What matters for progress, and that is, that is kind of the one of the hardest things I find, to convince somebody who have seen amazing results and then hit the plateau, yeah,
• 43:27
  Unknown: I totally agree. And I can, I can share my thoughts about those influences I had a while on, like, even years ago.
• 43:35
  Unknown: I always tell the people, like, if he's really, really good at what he does, why should he give his knowledge for free? Like, because when many influencers do, maybe they have a coaching license, maybe not, whatever. It doesn't really matter. But they always give, like, a solution to a very short problem, which is, like, you know, problems are way more complex than, Oh, you have to do this. Want to get bigger?
• 44:00
  Unknown: Do this exercise? No, it's, it's a little bit more than that, but they always like provide some value to get views, which is nice, but at the end, it doesn't really solve the problem in the long term, as you said, like, okay, it's gonna problem. Like, he can train that exercise for like, three months, but then can hit the plateau. And then we have to talk, what is the rep?
• 44:23
  Unknown: Well, how much weight do you want? How often do you do the exercise? How are your mechanics working in your body? Because you get no correction from a YouTube video, like, how does your body work? Maybe you have, like, a constraint in your body that you're not even able to do that exercise properly. And obviously, at the beginning, it's going to get you some gains, but in the long term, you always like, should choose a coach. And there's, like, even some some influences on on the on the internet, in the jumping, German speaking, and even in English speaking, they're giving some really, really good value.
• 44:57
  Unknown: But at the end, they're saving some value for their coaching, because, like, Okay, this stuff, they're explaining this stuff.
• 45:05
  Unknown: There's some really good coaches I follow where, even I learned a lot, where, like, there's, like, some guys that explain the body, some people that explain hypertrophy in the really scientific way, but they're always like, if they say, like, if you have more questions, you have to book a call, yeah, because that's the value I'm going to give you, and it's going to leave some questions open. But that's on top on purpose, of
• 45:26
  Turo Virta: course, of course, and and it's still like a training program. Like I said, I feel like that to have first step is to have some kind of program so you know exactly what to do. You have some kind of weekly plan, monthly plan, what you're supposed to do. That is the statement number one. Then after that, having some kind of, like, probably individualized program, what is based on, like, oscillator. I think in the beginning of when I started to put content into internet, I was filming some random exercises, or looking random exercises to put into my routines. But now I think it's a person like, and it should be like, you know, even like, of course, there are some basic exercises. What's deadlift was what almost all people should do or can do, but then in the end, you know, it's, it's still so much individualized, depending on your background history, what treatment you have access to, and so on. So it's, it's, it's, there is hardly never some basic what is working one solution for everyone, and that's that's why those kind of YouTube workouts, like where you you should always ask yourself question, what you are doing more? Are you adding repetitions? Are you adding resistance, like weight or, or using heavier pants or, or how you are going to improve? If it's just doing a random exercises, you are not pushing yourself in the beginning, like, like we talk, you will see to stop, or it's going to slow down anyway. And that's why, when you need you need more advanced or more paying more attention about the problem. So what is, what is one
• 47:27
  Unknown: more thing about, like, the online coaching, or like the online influence on YouTube.
• 47:30
  Unknown: Like, I'm I'm always telling my clients, like, I see what you're doing. I see your your reason it's cheaper, blah, blah. Like, you getting a lot of good content. But why what a professional coach is doing?
• 47:44
  Unknown: It's your bullshit. Further, like, you seeing so much information, and you can barely handle those informations because you have no connections to that field. Like, I have 10 years of experience in working as a coach. I have 20 years of experience in training myself. I have, I just started my 11th advanced coaching clients on like, like, if you don't have 10 years of experience in coaching, they tell you don't do it because you will not understand it. So it's like, it's really like, like, I see an exercise, yes or no, like, compared to what is your body able to do after the first session? Like, okay, where, where's your problems? Where's it here, where's it there? And it's like the money is always going to pay. And as you said, you're going to hit the plateau after two, three months, and then your progress is almost zero. And then you need variety to get further, to promote the functionality of your body.
• 48:41
  Unknown: Like, maybe this, this, this person has a problem, to pronate his feet, to supinate his feet or whatever, like, that's why he's not getting deep into a squat position. And then, if you don't have a coach, like, okay, we can use some wedges or whatsoever to to get you to into a better squat. You have, you can do this exercise in the warm up to promote the pronation, which is going to do your dorsal flexion of your foot better, blah, blah, blah. And that's what many people don't see like, because they just like getting bits and bytes left and right, and they think, oh, okay, I get the pictures like it took me 10 years to get bites that I collect somewhere in a coaching class, or collect somewhere In the training or in the YouTube video to put it all together.
• 49:28
  Unknown: Where I, after 10 years, I'm slowly thinking, okay, maybe I do understand the body a little bit, a little bit. And wait,
• 49:38
  Turo Virta: wait, another five years, you think that? Holy shit. How wrong I was five years ago.
• 49:44
  Unknown: Probably in five years, I'm canceling everything. I'm starting on Zoom, I guess that's
• 49:49
  Turo Virta: I learned, not promised that I, you know, I know something. I still, I'm still learning and and doing the best with the knowledge I have at the moment available. So what it's, what is some practical strategies for to adding some variety to training, like now we talked about already, like using maybe different equipment, doing working out, maybe for different goals, like trying going for business, higher weights, lower weights, maybe adding, like, what I'm big fan of, also focusing, at some point, cardio, putting that kind of on, on a main priority, and putting maintaining strength, just making sure that you are not losing Too much muscle mass during this process. And then maybe, maybe some other, other kind of strength training. How you can, you can variety with the with the equipment, also. So what, what else
• 51:03
  Unknown: started? What I do at the moment is do less sets of one exercise and do more different exercise. I do the same amount of sets in the workout, but I do more different workouts, but in every set, I'm going closer to the limit. Like really I know my body really well, and I think I know really well where my limit is in every exercise. And we should know, like, okay, I can do bench press, squat, this amount of exercises, like rear repetitions in reserve, going as close as you can to the repetitions in reserve, because it's going to give you the best gains. And then try experiment in your training. Like, that's probably, I think I started, like, really, by coincidence, like, a year before Corona, and then in Corona, I did it even more because I had more time.
• 51:59
  Unknown: And for the last five years, I've been experimenting in the training with low intensity, high intensity, apart weights, lower weights, more repetitions, less repetitions, different angles, complex movements, single joint movements, like because in Corona time, I did online workouts for like, six, seven hours a week, group fitness. So I had to do all them, and it was via YouTube, live stream, so I didn't see my clients, so I had to do every exercise.
• 52:36
  Unknown: I think that gave me such a deep understanding how the mechanics of the body work. And I was like, Okay, why did an exercise burn? There another? And then went back to my research, okay, well, like, functional anatomy of the body. Why does this exercise burn more there than there? So I try to always, yeah, I just, I think experimenting in the training is really important. Like, if you and if you're working, like, in the rep range, 12 to 1515, reps, your weight is not going to be that high that you're gonna get injured. So if you respect some rules, obviously, that you try to work as proper as you can, like, what's gonna happen and but you're gonna know you're gonna understand your body really well at some point, and then you know you're gonna know your own program at some point.
• 53:21
  Unknown: Okay, I feel that maybe I should try that.
• 53:25
  Turo Virta: Yeah, I know this is I love it. I love to hear those kind of things like that. One guy says, I'm I create times where I do myself at the moment is I pick, usually it's a three four months period of time, and focus one thing, like, within three to four months, I focus on one thing, like, it's, it's within that time, it's always going to be some form of strength training, but it's sometimes I focus on balance in my body, doing single joint exercises, maybe the next one is just the traditional strength programming. Maybe then next three, four months, I focus on power lifting, focusing on two, three big lifts. Maybe then month after that, I focus on my athletic performance. What is, what is, then a lot of rotational stuff for isoki and this kind of variation, I find it so motivating. Like, or it's, it's, I'm a person, I get bored relatively easy. Like, if it's three four months, that's pretty okay. But even within those three, four months, there is, usually, there is a phase where you have where I focus on maximum strength, like doing a lower reps with a higher weights. Next month it's going to be, let's say, 812, repetitions. And month after that, it's going to be 12 to 15, for example. So this kind of, there's always some kind of different variation of repetitions. And then when that three months is gone, I call for focusing on, just for example, for my car deal. So this way, like I feel like that within one year or now, it have been two, three years when I have been doing it, I see kind of so much difference and and I it sucks a bit less because I'm, I'm I really, I really don't think so I gotta commit. I don't think so strength training, that is something that I really have to get started I give somebody is asking me to play tennis or for a walk or playing ice. Okay, I'm right away. I'm when I just have a time. I'm I'm, I don't need any motivation, but they go to strength training. I'm a person who try to talk myself out of it all the time. But this way, when I add that kind of variation, focusing on different goals, shorter period of time that that is that have worked for me the best.
• 56:11
  Unknown: Yeah, but I agree there's like, like, the rep range is also something really important, because, like, you know, like in my in my strength training for diving, it was always like, hypertrophy through the winter, and then like, some max power in the spring and then through the summer. Is like, more like happy trophy and some max power, like mix to keep the gains and to keep them in the strength. But at some point I could really both of that and skip it, and I'll try some ads now I do like I high tends to eat the wall. And it's, for me, something completely new, and it's so much fun. And I also tell the people, like, if you do new exercise, try to keep the rep range high, not because of the like, the danger, because you want to get to more like a muscle endurance, no, because you're going to do more repetitions. You're going to learn more from that exercise. Because if you do a completely new exercise, you do the only like three four reps, like your learning experience is almost zero. But if you do like 15 reps, and you do three sets of that, you have a good learning experience, because you did 45 repetitions, and then after a while, you can go down in reps, because you want to work at strength, you want to test how much you can work, obviously. Yeah, so I totally agree, and it's, and, you know, it's like the rep range for hypertrophy. It's not that important if, like, if you hit somewhere between five and 30 reps, but if you go really close to your limit, yeah, it doesn't really matter. So I uh, training should be fun. That's for me one of the most important aspects, like, like, I understand your point. And I think many clients probably feel like that. And I think that's good that you, you, you don't like strength training too much, because maybe you can feel the clients better. Um, I love strength training, so I'm having a hard time to understand that sometimes, oh, no, it's boring.
• 58:17
  Unknown: It's, I'm having a hard time to understand it, because I love it. For me, it's my, my my wealth, too, too much energy.
• 58:24
  Unknown: Yeah,
• 58:27
  Turo Virta: no, it's, it's, I love the benefits of it. I just don't enjoy the process. It says that I got but, and that is something like, what I always say that you should do some form of strength training like that, is, like, it doesn't matter that much if it's your body weight, if it's using bench or or whatever, but especially when VA is like it was yesterday.
• 58:52
  Turo Virta: Actually, I group session client as her friend didn't come for a while, and I asked that if, if she have talked with her, if everything is okay? And she said that, yeah, she's just, she's just moving outside. She's going only for walks because she doesn't want to get too muscular dick, classic. And I was like that, okay, that how I should address it like that. If you believe that you are doing we are using resistance bands, and she's used to come once in a week to sessions. If you believe that with that amount of strength training, you are getting too muscular, I promise you that you won't. You won't. You are with one time in a week, you are, if you are, you have a little bit okay. If you are completely new, you might see some kind of
• 59:58
  Unknown: results. Or
• 1:00:06
  Turo Virta: one time in a week, you are maintaining what you have, especially if you are like over 40. So it's just maintain you maintain your strength. And you are you might feel, of course, you have maybe more confidence, you feel stronger, but you are not going to you are not going to gain some amazing or you are looking like a body builder or something that is not happened so, but it's, it's, it's just that mentality of how normal people or regular people are thinking, especially women, I have a feeling like that, they they should push themselves a lot more, and we are laughing in my group sessions, I always tell that you share heavier bands.
• 1:00:46
  Turo Virta: You are stronger than you believe, and and they're like, no, but this feels already heaviest. No, you are dry with the heavier one. And if it's too much, you can't do it with a proper form, then I you can switch it again. That okay, I try and it's working, it's going so it's, it's, it's just the one example how, how most people think, and, and, and that is that gives me like other thing, what is also for variety, What i i love using is just just that rotate those workout settings, like it's, if you have possibility to do something outside, like I, I'm, I'm working out from home. So I, I have basically gym in my garage.
• 1:01:42
  Turo Virta: But at some venture, there's a beautiful weather, I can take some dumpers and go outside. So, I mean, I'm in a in a sunlight and doing it. So it sucks again, a bit less.
• 1:01:54
  Unknown: Yeah. I mean, if you have the possibility, obviously, a lot of online clients, they either go to the gym or they trade at home. So you have to adapt a little bit to do in their, their, their kind of level. But I get that, that argument, oh, I don't want to be too muscular. I get that a lot.
• 1:02:17
  Unknown: And I think, if you like, I think you're reacting really well, like, Oh, don't worry.
• 1:02:20
  Unknown: Like, with a small mini band, it's not going to happen. And if you tell the people like, really, like, hey man, or muscle mass is really important for you, it's actually like, if you explain to people like, it's the best prevention against diabetes, Alzheimer, even cancer, blah, blah, blah, blah, so it's really strong, lot of muscle mass is really, really important for getting old getting healthier. And I think we need more to address the people and then, like, I mean, at some age, everybody comes to you, like, as, like, I say, like, if a client comes to you, like, 35 and older, they come to you and they already have some pain and aches in the body strength training. I like, like this, like, you know, the typical saying, oh, you know, I had a muscle rupture, I had a tendon rupture there. Or I, like, I twisted my ankle, and the doctor said it's never going to be as before. And I always tell the people, yeah, that's true. It's going to be better.
• 1:03:23
  Unknown: Like, believe me, like, I'm going to teach you exercises, and you're not going to feel anything like if you do, if you do the exercises on the basis, I tell you, like the injury is, you're not going to think about it. I mean, I have a dislocated my clavicular I had a an ACL rupture. I have an Achilles tendon rupture. I had two discanniations in the neck. I'm 42 years old, and I have zero pain in my body, but when I don't train for four weeks, but the pain starts. So obviously, I do very specific exercises for all those body parts implemented in my training. But that's what I tell the people, like, like, training is healing, like I can show you exercises like, pathologic problem in your body, and you cannot fix it with training or therapy. You probably need surgery, whatever. But I can give you the guarantee there's like, not nothing pathologic in your body, like, we can fix it to a certain level that you will not be like, bothered every day with it. I have one client I I started working with him, like, six months ago. We see each other like every three, four weeks. And he went to his doctor because, like, one disc in his lower back, like, doesn't exist anymore. Um, one side, his hip flexor was completely, like, very short and very tight. He has back pain, foot pain, Achilles tendon pain, neck pain, and he's like, and he just, like, wrote me a message last week, Alan, I woke up in the morning, and it's the first time in years that I have no pain.
• 1:05:01
  Unknown: And I'm like, Cool, apparently my training works, but, but? And then he said, like, well, thank you so much. I'm like, No, I just showed you what you have to do. And, like, You did everything you had to do, and I showed you some exercise. And obviously I had to try with his back, with his Achilles tendon. I had to try four different, three, four different exercises, because the first one, okay, do that for three weeks, and then we see, ah, still shitty. Okay, we have to try find another exercise.
• 1:05:37
  Unknown: Maybe that works. And I have to teach him, like, also, like, stuff like, okay, in your digger and regularly life as a musician coach, like, he's in a very stupid body position the whole day, which, like, really promotes, like, a tight hip flex on one side, which gives him a little bit a stupid position.
• 1:05:56
  Unknown: Like, okay, you can't change that. But after we're done, you can do those two exercises. You gotta take three minutes to, like, loosen you up again. And I think that's what, what a lot of people don't really get yet, because, like, at the moment, like, the physiotherapy is getting more active and active work. I know when people understand, like, like, after the physiotherapist, the next person that comes is a good strength coach, like, he's going to make you fit and pain free, and keep your pain free, like we're going to visit, we're going to do our best. We can guarantee anything, but we can try our best to do it.
• 1:06:34
  Turo Virta: And it's also like doing those that's one of the things. What I still want to talk we are we are talking already our but try to keep it this short, that it's not getting too long. So one other things. What you said that prevented, to prevent all these pains and something is kind of mobility, work, flexibility.
• 1:06:52
  Turo Virta: Work, what is still what I say that at least it was for me, like I did, kind of it was, I'm like, like, you born in 80s, that was all about stretching at the times I didn't even know what is a mobility work. And now when, when I think that it's all about what kind of doing mobility, adding them into need to take whole mobility work, but either doing between your warm ups between the sets after your workout, part of cool down like just one two mobility exercises that's going to help so much to prevent pain, obviously, work with a greater range of motion through exercises which is also kind of mobility work and that kind of things, they help so much to prevent that you are not getting pain, right, so that you don't need to go to physiotherapy or something. So that is for sure, something, what I, what I was earlier, I was thinking like that kind of mobility work, it's worth of it, because I don't feel, I don't get that feeling of that I had a good workout. When I did, I was going for a run, or I was doing a strength training, you know you feel after a workout? Ah, I had a great workout. And if you do mobility workout, okay, like that you get that same kind of dopamine, or, I don't know what, if there is a dopamine or what you get into your brain, so you don't get that same, same kind of feeling with the mobility work. But it this is for me, like, if it's if I could choose, or I need to choose most important exercises, it's going to be some form of resistance or strength training. It's going to be mobility and, of course, then daily walking or or some form of endurance training. But that I personally prefer walking or some kind of flow intensity,
• 1:09:02
  Unknown: I agree. Like, if I, if I have to choose, like, the perfect plan, let's say I would definitely implement some cardio aerobic work. For me.
• 1:09:12
  Unknown: Personally, I only do high intensity workouts because low intensity just kills me. It's like I don't have the time to go for a walk because just do a lot of high intensity. I try to go for bike ride once or twice a week, strength training, obviously. I mean in that I have different approach, but I like your approach to some mobility.
• 1:09:46
  Unknown: I do the mobility at the beginning to get into the mood of the training. And then, like, as I said, I work a little bit longer with my clients, and it's most most of the time one to one. So I really like in personal training. So I look, okay, where's the trouble, and then I'm going to try to implement the mobility into the strength training. So okay, we have a problem with this in this area of the body, so we're going to do this exercise with a regular load, but try to go a little bit deeper exercise. So I mean, it's just a different approach,
• 1:10:19
  Turo Virta: yeah, no. And it's, there is no right and wrong way how to do it. And it's, it's just one way of doing some kind of course, what is the purpose of mobility training? It's to increase it as a dedicated work, like part of your warm up or or or, or even between the sets. If you do, if you have a longer rest time, you could, you could be doing for 30 seconds or one minute some quick mobility exercise. Or if you implement those within your workout routine that you are doing, like shoulder presses or whatever, like, with the as big range of motion as possible. It's basically the same thing.
• 1:11:10
  Unknown: Yeah, it's the same outcome. But maybe it's just from my experience in the group fitness, you barely have time, like you do like a five minute warm up, then you do like a maybe five seven minute like, explanation of new exercises.
• 1:11:25
  Unknown: You try to reboot the system.
• 1:11:25
  Unknown: Like, okay, well, I want to try this again. And then you go into the workout, and then at the end you have, like, five minutes at the end. Like, I really love breathing exercises at the end to calm down, to get the system a little bit lower. Um, so I barely have time for mobility.
• 1:11:46
  Unknown: And I also know, like I I tend to look into the eyes of the people a lot in the coaching because, you know, like, if you're coaching in a in the personal training or in a group setting, people will never tell you about this exercise was way too soft, like the weight was not high enough, or, like, I could easily add 10 reps, like, maybe somebody that trains with you a little bit longer, could tell you that, but like somebody doesn't, you don't know that well, would probably not tell you. So I tend to look into the eyes of the people a lot, and as I think I have the feeling whether their face still expression, I can really see how they feel at the moment. And my experience was from mobility, they like, well, this is boring, so maybe that's why, from personal experience, I just like, I implement mobility into the workouts. Like, that's why I say squats as to the grass, go down, and it's like, okay, and it's probably just, like, however you like
• 1:12:51
  Turo Virta: it. Yeah, no, it's, it's how I like to implement it.
• 1:12:55
  Turo Virta: Like, for part, for example, part of warm ups, like, of course, I don't tell the clients that now we are working on mobility, because they probably don't even know about it. But it's, it's, we do just body weight, squats as a warm up. And then in the end, like couple last repetitions, you go as deep as you can. And then, like for hip mobility, you know, you do split stance squats from left to right, so you work on your hip mobility. It's at the same time, it's a it's a warm up, great exercise to activate your clothes and quads and and at the same time you work on your hip mobility. So it's not that I'm telling like that. Now we do mobility like at some point like we might focus on what I have seen that many, many, many, especially women, struggle with wrist mobility. So we do risk mobility exercise that, or some shoulder mobility exercises. So those are then, maybe after workout, but especially in the beginning, like it's kind of, I love to implement those as a part of warm up doing them, just the way that you get at least some mobility. I'm not taking 15 minutes just doing just the mobility workout, but within that five minutes implementing choosing exercises, so you get kind of both warm up and the mobility at the same time. So that's kind of my approach in especially group sessions. But that is that is so hard always to find, like, what is, what is working the best and and how to kind of so many things you want.
• 1:14:28
  Turo Virta: You want to do so many things, but you can do everything within so short time, but to get at least little bit that is what I what I find that have helped, like even without knowing actually what they are doing.
• 1:14:44
  Turo Virta: But then you know you when you hear you get the feedback, like you mentioned, that don't have back pain anymore, and was it might come from a hips. So when you have worked without knowing it, you from your hip mobility.
• 1:14:59
  Turo Virta: So training is doing good, you get some kind of outcome. So that's the only goal, what you are. And I think it's not that there's no right and wrong way to do it. It says the different ways to get the same
• 1:15:13
  Unknown: absolutely, yeah, I I heard an A really good sentence to that in the coach in the coaching area, like you have to argue every of your exercises, and if you like, if you do this exercise in your workout, and you can argue, like, I did it because of this and this, and it's like, really, it stands for that, okay, it's good. And I think that's a really important point. Like, I also do, like the mobility a little bit in the warm up. And obviously I work a lot in the group settings, so I know I have the same clients almost every week. So like, Okay, this client has proper, this, this, this, so I try to implement in the warm up array, okay, some access for that. Some access right here. I try to avoid this, because this client, I lost you. Yeah.
• 1:15:59
  Unknown: Oh yeah, good.
• 1:16:02
  Turo Virta: Thank you. Han, if you mind sharing little bit, where to contact you. If somebody want to work with you, where to find you, social media, anything, feel free.
• 1:16:16
  Unknown: Um, so at the moment my, I think my main point is my coaching license. It's a basic coaching clients and advanced coaching client coaching classes. You can contact me on my website, Alan cole.at, or just on Instagram, Alan Cole or Facebook, alright,
• 1:16:32
  Turo Virta: I will put those to show notes and thank thank you very much for for coming and having this conversation again.
• 1:16:41
  Turo Virta: Thanks
• 1:16:41
  Unknown: for the invitation. It was. It was really nice to have it. Applause.
• 1:16:49
  Unknown: Perfect.
• 1:16:57
  Turo Virta: It's a bit this. I think I stopped it now the recording so my note taker is still here, but if I think I can stop it also, no, thank you. I was lot of fun again to talk with you. And interestingly, yeah, no, it's just that, you know this, I have this feeling always when two coaches are talking, you know, we somehow, I have a feeling, you know, we go depending, of course, who is listener, but we might go too deep, even do small details. And that is kind of what is, what is always, but it's always going to be problem. And two coaches are talking, and then, you know, if there's some regular people, you know, we talk about references, and they are like, to, what is that? And it's, it's getting, always kind of a bit too deep.
• 1:17:57
  Unknown: I wrote some stuff down in front of me, and I'm like, Oh, is that really good when I mentioned that, because 99% of the people were not on the test,
• 1:18:05
  Turo Virta: yeah, no, exactly.
• 1:18:05
  Turo Virta: It's that, and that's my goal.
• 1:18:07
  Turo Virta: Like to keep it, try to keep it as simple as possible. And, yeah, we will see.
• 1:18:13
  Unknown: And I think it's really cool, because it's interesting to see how you go through the same process than me. Like, okay, this works. Okay, I have to find another way. And blah, blah, blah, it's like that reflection process in training is so important as a coach?
• 1:18:25
  Unknown: Yeah,
• 1:18:28
  Turo Virta: no, it's and this is, that's why, like, I don't know if somebody else is, whoever is listening this, but this is for me. I I really enjoy having this kind of conversations and talking with like, you know, we don't have, I don't have too many opportunities to talk with the different coaches who are doing like we I think we are doing more or less same kind of thing with the group settings and and what is your approach, how you are thinking about things, and then
• 1:18:54
  Unknown: what you
• 1:19:06
  Turo Virta: the workouts, or what is your idea ideas behind?
• 1:19:12
  Turo Virta: And that's this kind of conversation I love to have.
• 1:19:15
  Unknown: This true and I I'm listening to a podcast, a German podcast. It's like a personal training gym, and they're, I think, like seven or eight coaches, and it already exists for like, 15 years. And you see the process we are doing on our own, they doing is so much faster, because every week they meet, they have like a skill meeting for two hours, they sit together, they talk about topics. And now I'm doing their coaching license, and it's like, Man, I could do the same thing, but I don't have the possibility, because I don't have like coaches to talk about these topics. It's like, but it's they always say, like, they know in what kind of position they are, so that's why they're sharing their own coaching license. And because they say, like, we are really lucky to be in that position that we like.
• 1:20:00
  Unknown: We have one coach that's been working. I and he went through everything to power, lifting, body building, physiotherapist, blah, blah, blah, the whole process.
• 1:20:22
  Unknown: And he's like, we're just trying to get a little bit better every day. Yeah,
• 1:20:27
  Turo Virta: yeah, yeah. And of course, if you are in that kind of setting that you know, you are not only by yourself, but you are every single day spending time talking about with different coaches who are doing the same things and working with the hundreds of people, that's for sure. You know, you get faster that same outcome and learn so much faster.
• 1:20:50
  Unknown: Yeah, I'm not it's really cool, as the coaching license is really like, What the hell is this guy talking about?
• 1:20:56
  Unknown: And then, and then he explains everything. It's like, it was like, two and a half hours just about the knee and what the knee does in the squat position. And you're like, okay, okay, I never heard that before, but it sounds very logical. And he's like, proving everything with biomechanics and everything.
• 1:21:13
  Unknown: It's like, really cool. So nice, yeah, so just like to promote the natural, functional way of the body. So it's like, really, like, you know, when the knees go out like this, they like, oh, man, don't give a fuck. It's not, it doesn't add up like zero,
• 1:21:28
  Turo Virta: yeah, no, but those are, those are like, but there is already like, really specific thing, if you like, Okay, you might use it when you work in person with some somebody, but for some other, if you don't like, I don't do that many like, in group settings. Of course, you can kind of implement it, but it's tough. It's tough to go really light in that so small, specific with every individual.
• 1:21:58
  Unknown: Yeah, and I tell the people like, I try to coach as less as I can, because I want to give you the experience of learning, the exercise. And the second is, if you have the feeling you're doing it bad, believe me, I saw it already three repetitions ago, but I did, I choose not to say anything, yeah. And people like, really, yeah. I know there's other coaches that are really strict, but they're not really coaches. And they're not really coaches. They do like, one or two sessions a week, like, I have been doing this for 10 years, when he's 30 hours a week. So I know we, like, is it really important? Yes or No,
• 1:22:34
  Turo Virta: yeah, yeah. No, it's I have exactly the same I said, Okay, you could do it a bit better. But basically it doesn't matter. Like you are not hurting yourself, even if you do it the way, how you do it like, of course, if I say some stuff that is having that you have a risk of injury, then, of course, right away. But if it's something like that, you could be doing better. I I'm saying than you. I let it go. I said, Okay, maybe if it repeats often, then, you know, showing some way how to improve it, but even I'm mentioning it, but even you do it, how you do it, it's still okay.
• 1:23:13
  Unknown: And I always try to try, body is gonna look for the best way to solve that exercise.
• 1:23:21
  Unknown: And if, even though that exercise might not look perfect.
• 1:23:25
  Unknown: It's the best way for your body to solve it, and it's nothing bad. Like we can, we have room for improvements. Yes, we do.
• 1:23:33
  Unknown: But as you said, is if the weight is okay, who cares? Yeah, like, if you're not getting injured, like, if you don't have 200 kilos on your back, come on a front squat with with 10 kilos here, and your knees are doing this a little bit, you seriously think that's going to hurt your knee, like when you jump down from 50 centimeters and you need, like, I have a German biomechanics expert. He just calculated how much pressure you have in your knees when you jump down a 50 centimeter box. And he said, like, if you jump down a 50 centimeter box, your knee takes 20 times of your body weight, 20 times. Wow. It's like you really think that 10 kilo front coat is gonna hurt you.
• 1:24:26
  Unknown: I didn't know. I didn't know I I look it up on a Sunday to you that the picture, like he calculate exactly how much how much pressure you have on your joints. It's really crazy. And then you're like oh you're jumping down there but then you worrying about the squat that you need to do two centimeters of inwards, like, yes. it's an interesting.