Latest / The Body Pod / Pain-Free Training for Longevity and Strength with Dr. John Rusin

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Pain-Free Training for Longevity and Strength with Dr. John Rusin · The Body Pod

0:00
Speaker 1: Hi everyone.
0:00
Speaker 2: My name is Haley and this is Laura and welcome
0:03
Speaker 2: to the body Pod.
0:15
Speaker 1: Welcome doctor John Russen. We are thrilled to have you
0:19
Speaker 1: on the body Pod.
0:20
Speaker 3: Thanks so much for having me. It's my pleasure.
0:23
Speaker 1: This is okay. So I've learned. I've gone down a
0:25
Speaker 1: rabbit hole and learned a lot about you. I had
0:27
Speaker 1: no idea that you were a physical therapist as well.
0:33
Speaker 1: And then I love the injury prevention expert because this
0:36
Speaker 1: is my whole age group that I work with. There's
0:40
Speaker 1: just no way too You're always getting these, you know,
0:43
Speaker 1: later in life, these more frequent injuries for women, that
0:48
Speaker 1: especially since I only train women. But that's kind of
0:51
Speaker 1: what we see in the guests that we interview, and
0:55
Speaker 1: we'd like to kind of talk about that. So can
0:58
Speaker 1: you tell us a little history of did you finish
1:02
Speaker 1: school and you started and you were teaching physically like
1:04
Speaker 1: you practice as a physical therapist for X amount of
1:07
Speaker 1: years and then you started your online business or how
1:09
Speaker 1: did that work?
1:10
Speaker 3: No, So, I trained my first client nineteen years ago.
1:14
Speaker 3: It was a collegiate athlete and I started off as
1:18
Speaker 3: a collegiate stranding conditioning coach University of Buffalo, that was
1:21
Speaker 3: my first job. That was my alma mater, and I
1:24
Speaker 3: was like super cool just being in the high performance
1:27
Speaker 3: athletic space. And about a year or two into that,
1:30
Speaker 3: I was like, hey, I can get some more free
1:31
Speaker 3: education at school, and I ended up going to another
1:34
Speaker 3: local school where my mom was a professor, and Damon College.
1:38
Speaker 3: I did my doctorate a physical therapy, and contrary to
1:41
Speaker 3: popular belief out there, I've never actually practiced as a
1:45
Speaker 3: traditional physical therapist. After three and a half years of
1:47
Speaker 3: graduate school, I ended up moving out to southern California
1:50
Speaker 3: and getting right back into sports performance, spending the next
1:53
Speaker 3: ten years working primarily with overhead throwing athletes baseball primarily football,
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Speaker 3: a little bit here in their tennis, and then that
2:01
Speaker 3: took me a lot of different places, Major League Baseball, NBA,
2:06
Speaker 3: and also working for Chinese Olympic Committee for Olympic athletes
2:11
Speaker 3: over in Beijing, and also doing similar work in Australia
2:14
Speaker 3: as well. And then fast forward that to about twenty thirteen,
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Speaker 3: twenty fourteen, I was back stateside and I started writing
2:22
Speaker 3: articles and that picked up very quickly as I was
2:25
Speaker 3: continuing to train, you know, fifty five sixty hours a
2:27
Speaker 3: week in person kind of transitioning between sports performance into
2:31
Speaker 3: more of a holistic health and longevity focus with my
2:35
Speaker 3: own clients than really with my training acumen of trying
2:39
Speaker 3: to focus in on that population.
2:42
Speaker 1: Woy, you've done, you've succeeded, you've done well.
2:45
Speaker 2: I know what a niche specialty like? Overhead throwing athletes?
2:52
Speaker 2: Over the head throwing athletes. Is that what it's called?
2:55
Speaker 3: Yeah, well it was what I was. So I was
2:57
Speaker 3: a Division one baseball player, good to my day, like
3:00
Speaker 3: everyone says, but I had some arm injuries. I had
3:04
Speaker 3: some catastrophic injuries that led me to not playing baseball
3:07
Speaker 3: anymore and actually coaching baseball in the weight room instead.
3:11
Speaker 3: And I that's what I knew. It's what I grew
3:13
Speaker 3: up with. My dad was an athletic director as well,
3:15
Speaker 3: so I was like inundated with a lot of great
3:17
Speaker 3: information very early on in my life, even before I
3:20
Speaker 3: was a coach myself, and I thought that was my
3:24
Speaker 3: right to win right out of the gate. And I
3:25
Speaker 3: was like, yeah, I'm doctor so and so, but nobody
3:27
Speaker 3: really gives a shit. What they heard about was, oh,
3:31
Speaker 3: John used to play baseball Division one, and that's what
3:34
Speaker 3: gained the credibility very early on to say, hey, he's
3:37
Speaker 3: one of us. He can understand what I'm going through.
3:39
Speaker 3: And then going in and starting working primarily at those
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Speaker 3: baseball players. That was where I was able to cut
3:44
Speaker 3: my teeth for the first time, going from Buffalo, New
3:46
Speaker 3: York to southern California, which is two different worlds.
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Speaker 1: Oh yeah, East coast, West coast, so different there done that,
3:55
Speaker 1: it's very different. Okay, So with the do you own
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Speaker 1: do you train men then or now do you train females?
4:02
Speaker 3: So I trained men and women at that point in time,
4:05
Speaker 3: So there was a lot of tennis players in the mix,
4:09
Speaker 3: and I actually for an entire year I coached on
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Speaker 3: the WTA Tour, so a lot of women. I would
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Speaker 3: say fifty to fifty between men and women in terms
4:19
Speaker 3: of when I used to coach in professional sports and
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Speaker 3: Olympic sport. We have to remember it's not always all men.
4:26
Speaker 3: Maybe we get a lot more attention for certain things,
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Speaker 3: but there are a lot of Olympic sports, especially overseas,
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Speaker 3: that we've never even heard of here in America and
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Speaker 3: the other countries tend to do really well on these
4:37
Speaker 3: more niche sports that are kind of behind closed doors.
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Speaker 3: So started to work into those populations, probably fifty to
4:44
Speaker 3: fifty with the athletes. But it was a wake up
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Speaker 3: call when I came back and I transitioned into more
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Speaker 3: like general fitness because the huge marketplace and the huge
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Speaker 3: need and the true niche, which really isn't a niche,
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Speaker 3: is being able to service the people that take up
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Speaker 3: a vast majority of the paid population in the fitness industry,
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Speaker 3: which is our ladies.
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Speaker 1: Yeah, they're the ones that are that have the especially
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Speaker 1: at this kind of later stage of life. They have
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Speaker 1: money and they are open and they want help.
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Speaker 3: Yeah. Interestingly enough, so my first major League Baseball player
5:21
Speaker 3: that I worked with out in Sokel. The only reason
5:24
Speaker 3: that I had the opportunity to work with him was
5:26
Speaker 3: because I was personally training his wife and we had
5:30
Speaker 3: a really great connection. You know, we had the usual goals. Hey,
5:34
Speaker 3: I want to be fit, I want to move well,
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Speaker 3: I want to lose fat and look awesome. And we
5:38
Speaker 3: were doing well. We had good connection, and all of
5:41
Speaker 3: a sudden I got a referral to her husband. I
5:44
Speaker 3: was like, oh cool, I love referrals. That's the best
5:46
Speaker 3: kind of type of client to give. Little did I
5:48
Speaker 3: know this guy like came second, like the best Major
5:50
Speaker 3: League Baseball pitcher you know, in the league a number
5:54
Speaker 3: of years prior, So yeah, it was. It's yeah, it's
5:58
Speaker 3: a weird circle that we run because you know, along
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Speaker 3: the lines of my career, I've always delped in both
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Speaker 3: directions in terms of men and women and found commonalities
6:09
Speaker 3: in the way in the systems in which I would
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Speaker 3: utilize with their training, but also finding the unique and
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Speaker 3: diversity between these two population sets.
6:18
Speaker 1: I love that you just said that. I love that
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Speaker 1: you just said that because I feel like there's either
6:23
Speaker 1: you know, we shouldn't train there's no need to train
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Speaker 1: men and women differently, and then there's people that are like,
6:28
Speaker 1: it's all men and women are you know, it's very different,
6:31
Speaker 1: And so there's these two camps, and I'm always kind
6:33
Speaker 1: of in this space. I mean, as you're probably aware
6:38
Speaker 1: that menopause is having a moment and a lot of
6:41
Speaker 1: women are getting into the gym for the first time.
6:44
Speaker 1: So I'm curious to see how when you said going
6:49
Speaker 1: from professional athletes and then all of a sudden working
6:52
Speaker 1: with gen pop, I mean, it's was it hard for
6:55
Speaker 1: you to scale it back because it's a different animal,
6:58
Speaker 1: I mean, and you knew that going to it, but
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Speaker 1: it's really a different animal, especially when you sell programs online.
7:04
Speaker 1: Do you only work one on one with people online,
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Speaker 1: or do you have programs that are evergreen that people
7:09
Speaker 1: can just buy anyone For the.
7:11
Speaker 3: Last twelve years, I've had evergreen programs. I'd have one
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Speaker 3: on one training. We have a pretty robust business offerings
7:18
Speaker 3: across the board in terms of online now, but back
7:21
Speaker 3: in the day, I would do two distinct things. So
7:23
Speaker 3: I do one on one with my athletes and then
7:26
Speaker 3: also be able to do team training. And team training
7:29
Speaker 3: is really where you tend to learn more about kind
7:31
Speaker 3: of avatar based populations and you can see commonalities between
7:35
Speaker 3: groups of people and you can try to problem solve
7:38
Speaker 3: in proactively to see how you would program for a group.
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Speaker 3: That is the collection of making concessions for the best
7:45
Speaker 3: and the betterment of all that are going to be
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Speaker 3: involved with that. And I think training the teams is
7:51
Speaker 3: what now allows the online space to be a little
7:54
Speaker 3: bit less taxing in terms of making these micro adjustments
7:58
Speaker 3: because you've seen a lot, you know, with a personal
8:01
Speaker 3: trainer who's working forty hours a week, which is a
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Speaker 3: ton of hours. Maybe you see twenty twenty five individuals
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Speaker 3: in that week. When you're doing team training, you see
8:10
Speaker 3: twenty five individuals in a single session. So it's very
8:13
Speaker 3: interesting to get that type of boots on ground experience
8:17
Speaker 3: with these different populations. But more specific to your question,
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Speaker 3: I saw that there were some glaring weak links in
8:24
Speaker 3: terms of the athletic performance sector in the way that
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Speaker 3: we are keeping our athletes healthy. Because in the business
8:30
Speaker 3: of trying to get athletes out into their competitive seasons,
8:34
Speaker 3: really there's three keys to success. One you make sure
8:37
Speaker 3: that they don't get injured. Two, you make sure that
8:40
Speaker 3: they don't get arrested. And three multiple make sure that
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Speaker 3: they don't get fat in the off season, because you
8:45
Speaker 3: will get blamed and you're going to get calls from
8:47
Speaker 3: their agents and also their head coaches. So if you
8:50
Speaker 3: can achieve all three of those things, it had nothing
8:53
Speaker 3: to do with their vertical jump or their forty yard dash.
8:56
Speaker 3: It just had to do with making them feel and
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Speaker 3: function as well as they possible we can being the
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Speaker 3: extraordinarily athletes that they are, so injury prevention, injury risk mitigation,
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Speaker 3: and then trying to callous the movement system. That was
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Speaker 3: the primary goal of my athletic performance endeavors with my athletes,
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Speaker 3: but when it came to the general fitness population, I
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Speaker 3: use exactly the same systems with my athletes as I
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Speaker 3: use with these people, because when it push came to shove,
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Speaker 3: why should somebody who's forty six years old, a mother
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Speaker 3: of four that is working a full time job and
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Speaker 3: trying to be super mom, why should they be trained
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Speaker 3: with any less emphasis, with any less detail than somebody
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Speaker 3: who is making a couple million dollars on the field
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Speaker 3: on Sundays. I think everyone.
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Speaker 1: Deserves me too, my gay men, but that's not how.
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Speaker 3: We treat our ladies. That's not how we treat our
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Speaker 3: men in general fitness population today, We're just hammering them
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Speaker 3: with random programs. We're getting cookie cutters, we're getting hobbyist
9:54
Speaker 3: training people, and we lack the science and the efficacy
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Speaker 3: of experience. And that all comes back to how do
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Speaker 3: we stay healthy, how do we stay functional? How do
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Speaker 3: we move well? So we can not only do this today,
10:06
Speaker 3: but be able to open up our minds to how
10:08
Speaker 3: we do this for decades into the future.
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Speaker 1: Oh yes, okay, So if we're talking about you had
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Speaker 1: a post about the six physical characteristics starting with prehab. Well,
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Speaker 1: I think you added prehabit was power strength, hypertrophy, cardio, mobility, athleticism,
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Speaker 1: And I want you to touch on all of these
10:29
Speaker 1: if you will, because I agree one hundred percent. I
10:34
Speaker 1: feel like these are all needed. So when I saw
10:36
Speaker 1: this post, I was like, yes, we're aligned. Sometimes you're
10:39
Speaker 1: not a you know, I don't have to align with
10:41
Speaker 1: anyone that I have on I love different viewpoints, but
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Speaker 1: this was very well aligned with how I try to
10:48
Speaker 1: run my programs too. So can you kind of touch
10:50
Speaker 1: on those and why it's important, especially for us as
10:54
Speaker 1: we age.
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Speaker 3: Well interestingly enough men versus women training back to your
10:59
Speaker 3: previous question, and I would argue that more men need
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Speaker 3: to be training like women, not the other way around.
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Speaker 3: And what does that mean. It means that we need
11:09
Speaker 3: to fall into a more holistic, well rounded program that
11:12
Speaker 3: can address all the physical characteristics that as human beings
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Speaker 3: we were designed to do. But many times over the years,
11:19
Speaker 3: with mileage on our bodies, with injuries, with learned disuse,
11:22
Speaker 3: we have not only not trained optimally, maybe we haven't
11:25
Speaker 3: trained at all, and we haven't been able to get
11:28
Speaker 3: back into the game in terms of being able to
11:31
Speaker 3: reorchestrate what a well rounded program may look like. And
11:35
Speaker 3: those six they sound intimidating. You're like power, strength, hypertrophy,
11:39
Speaker 3: cardiom conditioning, mobility, athleticism. You need to prehab before, you
11:43
Speaker 3: need to cool down after. Holy shit.
11:45
Speaker 1: Yeah, everyone's like I'm out too much.
11:49
Speaker 3: It can be a little bit simpler. And when we
11:52
Speaker 3: go through and we teach the whys behind why we're
11:55
Speaker 3: running a multimoddalic program like this, this truly is the
12:00
Speaker 3: best way to be able to extend our health today
12:03
Speaker 3: in our longevity tomorrow. We will have the science to
12:06
Speaker 3: back this, we have the studies to back this, and
12:08
Speaker 3: we have decades of experience to see that this multi
12:11
Speaker 3: modal approach is what not only gets people in makes
12:15
Speaker 3: them feel good in the real time, but also extends
12:18
Speaker 3: their ability to be able to sustain and I think
12:21
Speaker 3: sustainability in terms of a well rounded approach. It allows
12:25
Speaker 3: us to stay in the game for longer and as
12:28
Speaker 3: we know, every single year, every single decade that we
12:31
Speaker 3: can notch down on our belt is one that we
12:33
Speaker 3: can become closer to being a physical outlier when we
12:36
Speaker 3: do get into our older years.
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Speaker 1: Oh wow, Okay, So for power, do you, how do
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Speaker 1: you define that in your programming?
12:47
Speaker 3: Yeah, power aka move fast. So we want to be
12:51
Speaker 3: able to not only produce force, which is like what
12:54
Speaker 3: the old school meetheads will tell you. Oh, power is
12:56
Speaker 3: all about force production. It's like all right, cool, Like
12:59
Speaker 3: we're not in a NLCA textbook here. What we're looking
13:02
Speaker 3: at is having our ability to be able to have
13:04
Speaker 3: those high threshold motor units being trained. So we want
13:07
Speaker 3: to have our people being able to train fast, train athletically,
13:12
Speaker 3: combine the entire body functioning as a unit and being
13:15
Speaker 3: able to have acceleration and more importantly, as we age,
13:19
Speaker 3: the ability to decelerate. So we think about things like skipping, jumping, jacks, medicine,
13:25
Speaker 3: ball throws, anything that has a low level plometric component
13:30
Speaker 3: to it. And we're able to orchestrate different training parameters
13:34
Speaker 3: around different training tools like the landmine and the kettlebell
13:37
Speaker 3: are two of our favorites. And being able to have
13:40
Speaker 3: a little bit more well rounded of like hey, we
13:42
Speaker 3: just don't have to crush the weights right now. Sometimes
13:44
Speaker 3: we have to move well. We have to have synergy, smoothness,
13:48
Speaker 3: articulation of how we're moving in the quality that we're
13:50
Speaker 3: moving and being able to display force, not just go
13:54
Speaker 3: in and act like powerlifting is the only way to
13:57
Speaker 3: get power work.
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Speaker 1: In Wow, okay, great, now if we move on to strength,
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Speaker 1: so can you give I know there's we can get.
14:07
Speaker 1: You know, there's crossovers between the REP ranges. But as
14:11
Speaker 1: far as like strength, what are you meaning by that?
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Speaker 3: Yeah, So any of these physical characteristics, they're not first
14:18
Speaker 3: defined by REP ranges. They're defined by the fields. So
14:21
Speaker 3: we just said power is move fast. Strength is strain.
14:25
Speaker 3: So what is strained strain is when we hit pseudo
14:29
Speaker 3: failure on a set that has technical proficiency still in
14:33
Speaker 3: our system, meaning that it's still a quality rep, but
14:35
Speaker 3: the concentric speed slows. So hey, we grinded out a
14:39
Speaker 3: nice rep. That's the straining point that we're looking for.
14:43
Speaker 3: That is what is actually going to get us our
14:45
Speaker 3: stimulation in terms of this particular physical characteristic. So traditionally,
14:50
Speaker 3: strain is going to be found for strength improvements anywhere
14:54
Speaker 3: from about three to eight repetitions. But we're seeing that
14:58
Speaker 3: we can have strength be not only in the mechanical
15:01
Speaker 3: associated improvements with the training of it, but also neurological.
15:05
Speaker 3: So when we're thinking about the impacts of strength we're
15:08
Speaker 3: getting mechanical tissue readjustments, and we're also having that neurological
15:13
Speaker 3: component of being able to open up our ability to
15:15
Speaker 3: control more weight because more loading on the system is
15:19
Speaker 3: going to have a myriad of health benefits for it.
15:22
Speaker 3: But we're really looking for the compound movement pattern squat
15:24
Speaker 3: hinge lunch, push pull with free weights to go heavy
15:28
Speaker 3: and to hit a string with good form.
15:31
Speaker 1: Okay, you said free weights. Now tell me why you
15:34
Speaker 1: said free weights versus machines or the pros and cons
15:37
Speaker 1: to that.
15:38
Speaker 3: Well, machines there's a time and a place for it,
15:41
Speaker 3: But for my training system, it is more closely associated
15:44
Speaker 3: with hypercha fee or metabolic stress being induced on a machine.
15:48
Speaker 3: Anytime a machine is introduced into a program, it is
15:52
Speaker 3: for a very specific reason. Knowing variable out the degrees
15:55
Speaker 3: of freedom, the motor control. The ability to have technical
15:58
Speaker 3: proficiency is brought to down to a bare minimum, and
16:01
Speaker 3: the amount of hey, let's move this machine from point
16:04
Speaker 3: A to point B with load on it is brought up.
16:07
Speaker 3: But strength is a skill, and as soon as we're
16:09
Speaker 3: locked into the machine, there's really no skill. I'm sorry,
16:13
Speaker 3: but there's no skill on something like a leg press.
16:15
Speaker 3: There's no skill on something like a lap pull down.
16:18
Speaker 3: It's more of a hey, let's get the mechanical tissue stressed,
16:22
Speaker 3: and there is absolutely time and a place for that.
16:24
Speaker 3: But when it comes to strength, we want to be
16:27
Speaker 3: able to control our bodies moving through space through a
16:29
Speaker 3: full and complete range of motion and being able to
16:32
Speaker 3: have technical proficiency with load on the system. Those are
16:35
Speaker 3: the two differentiation points.
16:37
Speaker 1: Okay, So then we have hypertrophy next, which is usually
16:40
Speaker 1: around eight to fifteen reps. I mean that's in the
16:43
Speaker 1: general guidelines.
16:45
Speaker 3: The general guidelines. Yeah, the mythical hypertrophy REP range. I
16:49
Speaker 3: would say that I program a vast majority of the
16:51
Speaker 3: time for functional hypertorvy is what we call it, with
16:54
Speaker 3: compound based movement patterns in the eight to fifteen it
16:57
Speaker 3: really just tends to feel good, especially for people that
17:01
Speaker 3: maybe don't have a huge amount of load capacity and
17:04
Speaker 3: they do need to get a little bit more of
17:06
Speaker 3: a REP in the system to be able to get
17:08
Speaker 3: to that end range strain, so hyperchaffy. There's many roads
17:12
Speaker 3: that lead to hypertrophy a little bit different from strength.
17:15
Speaker 3: So volume is going to be a key driver here.
17:18
Speaker 3: We have a lot more variance in terms of the
17:20
Speaker 3: tools or the modalities in which we use in order
17:23
Speaker 3: to elicit a hypertrophic effect. But this allows us to
17:26
Speaker 3: have fun and not to have to be so strict
17:30
Speaker 3: in terms of the periodized progressive programming of hyperchurvy versus
17:33
Speaker 3: something that's a little bit more standardized, like strength, but
17:36
Speaker 3: hyperchafy is key, and really the places that we look
17:40
Speaker 3: at in terms of injury risk mitigation is being able
17:43
Speaker 3: to have hypertrophic benefits at the upper back, the laps,
17:46
Speaker 3: the glutes, the hamstrings, That entire postterior line is where
17:49
Speaker 3: we funnel a vast majority of our hypertrophic programming volume.
17:54
Speaker 1: Okay, great, And so then we move on to cardio.
17:57
Speaker 1: And I love that you're not just a strengths dude,
18:03
Speaker 1: and my cardino.
18:05
Speaker 3: Or I do concede to help as well.
18:09
Speaker 1: So, yes, what are your thoughts on cardio? I mean,
18:13
Speaker 1: for those I know what your thoughts are from reading
18:16
Speaker 1: your Instagram. But we have all of these, we have
18:20
Speaker 1: different zones and where do those fit into a program
18:23
Speaker 1: like yours?
18:24
Speaker 3: Yeah, Like cardio is another one of those hot button
18:27
Speaker 3: terms right now where it's like, oh, all cardio, all
18:29
Speaker 3: you need to do is walk. It's like, ah, not quite,
18:32
Speaker 3: not quite. What we look at in terms of cardio
18:34
Speaker 3: and condition is being able to separate out these two
18:37
Speaker 3: training modalities in order to give an optimal health system.
18:42
Speaker 3: So we look at cardio is any sort of reciprocating
18:45
Speaker 3: movement that happens in a lower heart rate zone, so
18:48
Speaker 3: anywhere from sixty to eighty percent of maximal heart rate
18:52
Speaker 3: zone two or zone three for all the nerds out there.
18:55
Speaker 3: So we think about staying there reciprocating motion something like
18:58
Speaker 3: an aerodim bike walk, running elliptically whatever you can move
19:04
Speaker 3: the arm opposite of leg with and going for ten
19:06
Speaker 3: plus minutes and then trying to optimally get to one
19:10
Speaker 3: hundred and fifty to one hundred and eighty minutes per
19:14
Speaker 3: week in those specific zones. So that is a low
19:19
Speaker 3: hanging fruit for many people because there's different ways to Hey,
19:22
Speaker 3: you're walking your dog, you can make it a trainable zone.
19:25
Speaker 3: You're going out and getting your steps, and you can
19:26
Speaker 3: make that a trainable zone. You can also get in
19:28
Speaker 3: and actually program it like you do your strength work,
19:31
Speaker 3: and that's what we tend to do. But on the
19:34
Speaker 3: opposite side of things, we're looking at getting anywhere from
19:36
Speaker 3: fifteen to thirty minutes of higher threshold zones zone four,
19:41
Speaker 3: zone five. This would be more indicative of conditioning. So
19:44
Speaker 3: conditioning will be more interval styles where we're going high
19:49
Speaker 3: heart rate, bringing it back down with the recovery interval,
19:52
Speaker 3: and then being able to have repeat bouts of that.
19:55
Speaker 3: And there's many different ways to get to that heart
19:58
Speaker 3: rate zone as well. Cardio. I love reciprocating motions for conditioning.
20:03
Speaker 3: I'm really a big fan of reciprocating motions, but we
20:06
Speaker 3: also know very well that the thing in the chest
20:08
Speaker 3: is what we're primarily training, and there's many ways to
20:11
Speaker 3: elicit that heart rate effect that we're after in terms
20:13
Speaker 3: of zoneability.
20:16
Speaker 1: Okay, and then mobility that has a place I always
20:20
Speaker 1: skimp on it, and I even have mobility progress in
20:23
Speaker 1: Paris is like I can't skimp on it anymore because
20:26
Speaker 1: it's starting to become a non negotiation.
20:29
Speaker 4: Yeah, seeming more critical now than.
20:31
Speaker 3: Ever everybody, and I think that over time, just like
20:37
Speaker 3: muscle mass will reduce anywhere from one to two percent
20:40
Speaker 3: per year after the age of thirty five, we tend
20:43
Speaker 3: to see the same types of statistics when it comes
20:45
Speaker 3: to people's mobility. But let's define mobility, what actually is it?
20:49
Speaker 3: You know, you'll have the bros be like, my lifting
20:51
Speaker 3: is my mobility, and then you'll have the mobility gurus
20:53
Speaker 3: be like, don't lift, it's going to negative impact your mobility.
20:56
Speaker 3: We're always going to be the middle ground on things.
20:58
Speaker 3: So I think the two ways to go after mobility
21:00
Speaker 3: is being able to have it integrated within your warm up,
21:04
Speaker 3: integrated within your cool down, and then also being able
21:07
Speaker 3: to adapt and display high levels of mobility aka full
21:10
Speaker 3: range of motion with some of the foundational movement patterns
21:13
Speaker 3: squat hinge, lunge, pushing, and pulling. And if we can
21:17
Speaker 3: do that, very rarely do we see that people's ability
21:20
Speaker 3: to maintain mobility as they age. It doesn't tend to
21:23
Speaker 3: become a huge issue. It does become a huge issue
21:27
Speaker 3: if your training program is making you less mobile. And
21:30
Speaker 3: I think that's one of the marquee problems today and
21:33
Speaker 3: kind of the popularized Instagram age where we have the
21:36
Speaker 3: influence of bodybuilding and powerlifting really having a huge push
21:40
Speaker 3: into the general fitness population, and we tend to look
21:43
Speaker 3: at mobility as like, hey, can you squat to depth
21:45
Speaker 3: with the bar on your back? But we're looking at
21:47
Speaker 3: having mobility. Can we extend full ranges of motion not
21:50
Speaker 3: only in isolation with mobility work, but also an integration
21:54
Speaker 3: with movement patterning.
21:56
Speaker 4: So when you have a program and you're training someone
22:00
Speaker 4: and it's in their warm up, do you have them
22:05
Speaker 4: do It's not just like you're warming up your body
22:09
Speaker 4: like specific mobility exercises. I sometimes see.
22:12
Speaker 2: People at the gym doing them and I think, Okay,
22:16
Speaker 2: they're preparing their body to left. What are some examples
22:21
Speaker 2: of things that you do in your warm up?
22:24
Speaker 3: So the warm up is going to be a phasic approach.
22:27
Speaker 3: So we have something called the six phase dynamic warm
22:29
Speaker 3: up sequence. It brings you through phase one, which is
22:31
Speaker 3: soft tissue work, Phase two, which is movement based stretching,
22:35
Speaker 3: Phase three which is corrective exercise aka mobility drills. Phase
22:40
Speaker 3: four activation drills, Phase five movement pattern prep. The big
22:44
Speaker 3: thing that you're going to be doing that day, you
22:46
Speaker 3: practice it in phase five, and then phase six is
22:48
Speaker 3: going to be central nervous system stimulation. A lot of
22:51
Speaker 3: power and athleticism in there. But when we look at
22:53
Speaker 3: the opportunities to be able to press mobility drills into
22:57
Speaker 3: our programming, we have maybe a two to three window
23:00
Speaker 3: in the warm up. We have different ways to have
23:03
Speaker 3: mobility accentuated super sets and different triset strategies inside of
23:07
Speaker 3: the strength or hypertrivy focused training session itself. A fillers
23:12
Speaker 3: so you're not just sitting around looking at Instagram between
23:14
Speaker 3: your sets of rest periods. And then we also have
23:17
Speaker 3: the ability to just have that cool down, have a
23:20
Speaker 3: more low level, low amplitude of movement mobility drills that
23:24
Speaker 3: we can get in and calm down the nervous system
23:26
Speaker 3: after a training day. But in all actuality, you know,
23:29
Speaker 3: we say that mobility is extremely important, but many of
23:32
Speaker 3: the benefits from mobility are once you gain them doing
23:36
Speaker 3: some of the more fluffy stuff. If I'm being completely honest,
23:39
Speaker 3: between the warm up, the fillers, and the cool down,
23:42
Speaker 3: your full range of motion capacity to move your body
23:44
Speaker 3: under load is a really great maintenance plan for mobility.
23:48
Speaker 4: So you're doing it throughout the whole workout, correct, Yeah? Okay,
23:53
Speaker 4: what do you find the hardest movement pattern to teach?
23:56
Speaker 3: The hip hinge? The hip pingch hands down is going
23:59
Speaker 3: to be the hardest because people have learned disuse of
24:03
Speaker 3: what the hip hinge is, but they also have a
24:06
Speaker 3: negative connotation or association with things like, oh, lower back
24:10
Speaker 3: pain is the most common pain point amongst Americans today.
24:14
Speaker 3: You know, one in three people this year will have
24:16
Speaker 3: a serious bout of lower back pain that will leave
24:19
Speaker 3: them out of work. And they're reading these statistics and
24:21
Speaker 3: they're like, oh shit, like not doing anything even close
24:25
Speaker 3: to pushing my hips back and picking up something off
24:27
Speaker 3: the ground or hinging my hips back from neutral. So
24:30
Speaker 3: the hip hinge tends to be the most complicated and
24:34
Speaker 3: convoluted to reteach. We have a really good amount of
24:37
Speaker 3: success reteaching it because interestingly enough, the hip hinge is
24:42
Speaker 3: honestly the highest yield that we could possibly have out
24:45
Speaker 3: of any of the movement patterns because it trains the
24:48
Speaker 3: biggest strongle its muscles in the body. It is a
24:50
Speaker 3: true integrator between the upper and lower. We have the
24:53
Speaker 3: hands with the radiation onload, we have the feet with
24:56
Speaker 3: the radiation on the ground, and we are able to
24:59
Speaker 3: get into a full and extended range of motion into
25:02
Speaker 3: hip flexion and into the ability to move load from
25:06
Speaker 3: that position which is super strong. So this is a
25:09
Speaker 3: non negotiable for all of my programs and all of
25:12
Speaker 3: my athletes and clients that I train is that we're
25:14
Speaker 3: going to find an entry point into the hip pinch
25:17
Speaker 3: and we're going to reteach this thing because this is
25:19
Speaker 3: ultimately the one that has the best opportunity to extend
25:22
Speaker 3: your help and longevity.
25:25
Speaker 1: And half of it. Don't you feel like they're the
25:26
Speaker 1: backs are weak and that's they don't know how to
25:29
Speaker 1: hip pinge correctly. But the backs are weak, and they
25:32
Speaker 1: think just doing a bunch of setups means their core
25:36
Speaker 1: is strong.
25:37
Speaker 3: Yeah, so it's a chicken or the egg. So I
25:41
Speaker 3: tend to see that, yes, people absolutely have disused posterior chains,
25:46
Speaker 3: meaning that yeah, the lower back is weak, the glutes
25:49
Speaker 3: are weak, the hamstrings are tight and weak, and they're like, man,
25:52
Speaker 3: I can't even move through this pattern, let alone load
25:54
Speaker 3: it quite yet. And I also see that people are
25:58
Speaker 3: stronger than they think they are because they've been honestly
26:02
Speaker 3: walking around, moving around training many times, almost like they
26:06
Speaker 3: have a parking break on the Ferrari. They're trying to
26:08
Speaker 3: move through things. They don't necessarily know how to breathe,
26:11
Speaker 3: how to brace, how to actually move in an integrated
26:14
Speaker 3: and connected way. And the reason that the lower back
26:17
Speaker 3: tends to look weak for many people is that they
26:20
Speaker 3: cut themselves in half. They kind of know how to
26:22
Speaker 3: control their shoulders, they kind of know how to control
26:25
Speaker 3: their hips, they definitely don't know how to control their shoulders,
26:28
Speaker 3: hips and core integrated as a functional unit. That's something
26:31
Speaker 3: called the pillar complex. That day one is the first
26:34
Speaker 3: thing that we go to master with our clients because
26:37
Speaker 3: giving them strength and stability at their shoulders, hips and
26:40
Speaker 3: core cross connecting on the front side of the body
26:43
Speaker 3: the back side of the body, it makes them feel safe.
26:46
Speaker 3: It makes them feel strong, and they're more likely to
26:49
Speaker 3: be able to move in a proper way if they
26:52
Speaker 3: have safety and stability in their brain.
26:55
Speaker 1: Yes, all right, I'm getting your programs.
26:59
Speaker 4: Wow, I.
27:02
Speaker 1: Want to add some additional ones to mine.
27:05
Speaker 2: How do you put this all together in a week?
27:08
Speaker 2: How does that look then, now that you've gone through everything.
27:12
Speaker 3: It's a great question. We're actually missing one. We're missing athleticism,
27:16
Speaker 3: and that very quickly is being able to think about
27:20
Speaker 3: moving power, moving fast, but actually moving fluidly with some
27:24
Speaker 3: sort of rhythm, you know, not going out and not
27:27
Speaker 3: knowing how to move your body through space. But in athleticism,
27:31
Speaker 3: we're looking at moving the body through space having a
27:33
Speaker 3: step mechanism with something that we would program, so we're
27:36
Speaker 3: not just standing in the same spot with a preamptal race.
27:39
Speaker 3: It's more reactionary, and I think that the play component
27:43
Speaker 3: of athleticism is something that is usually missing in many
27:45
Speaker 3: people's programs as well. But it's interesting that you asked
27:49
Speaker 3: about how do you put all these pieces together. This
27:51
Speaker 3: is something for the last nine years that I've done
27:54
Speaker 3: with pain Free Performance, which is my certification company, and
27:58
Speaker 3: we are the biggest and the fast is growing certification
28:01
Speaker 3: in the fitness industry in the world today.
28:03
Speaker 4: Congratulations.
28:05
Speaker 3: Yeah, it's been that you certified twenty thousand coaches, practitioners,
28:12
Speaker 3: and physicians in since twenty nineteen, which is our inaugural year,
28:18
Speaker 3: and this is going to shock people. We've done this
28:20
Speaker 3: all in person, so we've run two day certification courses
28:23
Speaker 3: all across the globe. We're almost at a thousand total
28:26
Speaker 3: certifications that we've run and we have those numbers. So
28:30
Speaker 3: when we talk about the systems that we run, we're
28:32
Speaker 3: not just talking shit. We're teaching this stuff and we're
28:36
Speaker 3: seeing hundreds of thousands of avatar users utilizing these same
28:40
Speaker 3: strategies where we can actually make better recommendations, evolve the
28:43
Speaker 3: systems with the growing needs which are definitely apparent today,
28:47
Speaker 3: especially in America, And we just know very well that
28:50
Speaker 3: we need to be fluid and continue to adjust if
28:53
Speaker 3: we're going to be at the forefront of education.
28:56
Speaker 1: That's Wor's your favorite place that you've been in.
28:58
Speaker 3: The Australia before? Co?
29:00
Speaker 1: Oh, me too.
29:01
Speaker 4: Australia is our favorite.
29:04
Speaker 3: It's the best super fit people down there. Like I
29:07
Speaker 3: go around, I teach the course, I'm like, damn, should
29:09
Speaker 3: I even be teaching this course? I don't even look
29:11
Speaker 3: like I trained compared to ninety percent in my audience
29:13
Speaker 3: right now, Like, oh my God on Earth.
29:17
Speaker 1: Yeah, I love Sydney. Okay, So I love this comment
29:22
Speaker 1: that you had on your Instagram where you said sometimes
29:26
Speaker 1: you have to be bold. I like this one because
29:28
Speaker 1: it's bold. Most people blame their age is the reason
29:31
Speaker 1: why they are weak, overweight, immobile and in pain and fatigue.
29:35
Speaker 1: Oh it just just happens with age, is it.
29:39
Speaker 3: I don't think so, because I'm training ladies in their
29:42
Speaker 3: fifties and their sixties that are better at fifties and
29:46
Speaker 3: sixties than they were in their twenties, and they will
29:48
Speaker 3: attest to this stuff. I'm training men in their sixties
29:51
Speaker 3: and seventies that are doing things in terms of their strength,
29:54
Speaker 3: keyp performance indicators that they never touch in their thirties
29:56
Speaker 3: and forties. So I truly believe that it's more than
29:59
Speaker 3: just a cliche like sound bite like oh, age is
30:02
Speaker 3: just a number. I see it every single day. So
30:05
Speaker 3: that's why I believe in it. And that's why, you know,
30:07
Speaker 3: bold statements do come out like that, but I think
30:10
Speaker 3: that there is truth to be saying. If you do nothing,
30:13
Speaker 3: you will deteriorate, and it will become very, very apparent.
30:17
Speaker 3: With not this slow deterioration of one to two percent
30:21
Speaker 3: per year of your physicality or your functionality, something big
30:24
Speaker 3: will happen in your life, and you'll blame your age
30:26
Speaker 3: on it. Hey, I just have my labs and oh
30:28
Speaker 3: my god, like, what happened? How did this happen to me?
30:32
Speaker 3: When they've been eating like shit for you know, three
30:34
Speaker 3: or four decades, or they'll come in and they'll have
30:37
Speaker 3: a catastrophic knee injury and be like, oh man, when
30:39
Speaker 3: I used to play high school football and seventeen, I
30:42
Speaker 3: could have never thought this would happen. But you haven't
30:44
Speaker 3: done anything in the last twenty five years to be
30:46
Speaker 3: able to help that or prevent that. So I think
30:48
Speaker 3: the mileage racks up on the system and poor quality
30:52
Speaker 3: of lifestyle in terms of sleep, stress, nutrition, movement, hygiene,
30:58
Speaker 3: and also just exercise and physical training. The lack of
31:01
Speaker 3: all those things compound over time, putting mileage on your
31:05
Speaker 3: system and really forcing it into the garage at times.
31:08
Speaker 3: And then people tend to look at the lowest common denominator,
31:11
Speaker 3: which is I'm getting older. But there's nothing normal about
31:15
Speaker 3: losing your physicality, losing your health due to aging.
31:20
Speaker 1: Yeah, I mean that other statement that you had too
31:22
Speaker 1: about now I can't find it, But it's that your
31:28
Speaker 1: health habits, like you don't just pass on your genetics,
31:31
Speaker 1: but you pass down your health habits that your children
31:34
Speaker 1: are watching. That hit home to me.
31:39
Speaker 3: I have a nine year old son, and everything that
31:42
Speaker 3: I do in terms of my coaching, in terms of education,
31:47
Speaker 3: and also me being able to role model inside of
31:50
Speaker 3: my own household, like it means everything to me. And
31:53
Speaker 3: I've always been that way because I never wanted to
31:56
Speaker 3: be the expert in front of the room teaching a
31:58
Speaker 3: certification course, not practicing what I preach. If it's so
32:01
Speaker 3: fucking good, how can you afford not to do it?
32:05
Speaker 3: And that's what I always tell with our coaches and
32:07
Speaker 3: our trainers. It's like you are your best sales. You know,
32:11
Speaker 3: you are the reason that people are going to come
32:13
Speaker 3: in and do what you want them to do in
32:15
Speaker 3: terms of helping themselves. But you got to practice what
32:17
Speaker 3: you preach. You got to be able to role model it,
32:20
Speaker 3: and you've got to live your vocation, not just a
32:22
Speaker 3: job or a profession. But when it comes to your kids,
32:26
Speaker 3: I think that's huge. You know, we are in third
32:29
Speaker 3: grade now, and I say we because I bring my
32:32
Speaker 3: son to school. I pick them up every single day,
32:34
Speaker 3: part of the community, and you know, up until they
32:38
Speaker 3: go to school, you're kind of like, yeah, I can
32:40
Speaker 3: control everything. This is how we do things. You have
32:42
Speaker 3: like your blinders on, and then all of a sudden,
32:44
Speaker 3: you go into youth sports or you go to school
32:47
Speaker 3: and you start looking at everyone else and you're like, wow,
32:51
Speaker 3: there's some challenges out there. It's definitely diverse challenges, but
32:55
Speaker 3: I want to make sure that I can put my child,
32:57
Speaker 3: even if he is an outlier, in the best possible
32:59
Speaker 3: position to just live a normal life. But I think
33:03
Speaker 3: living a normal, healthy life today it leaves you in
33:07
Speaker 3: a small fraction of the percentage of people that are
33:09
Speaker 3: willing to do some base things in terms of their lifestyle.
33:13
Speaker 3: To be able to facilitate something like that.
33:17
Speaker 1: It's hard. I have well, I have three children, but
33:20
Speaker 1: my youngest is fourteen, and our kitchen and living room
33:24
Speaker 1: are kind of like together, and he started getting this
33:28
Speaker 1: habit of just eating on the couch while he was
33:30
Speaker 1: watching TV. I said, absolutely not, and so he would
33:34
Speaker 1: do it like when I wasn't there, if I was traveling,
33:36
Speaker 1: or i'd come back, and I'm just like, no, this
33:40
Speaker 1: cannot be the habit you are So it's mindless eating
33:43
Speaker 1: when you're just when you have a TV on, like
33:45
Speaker 1: you're not even present with what's happening. And I teach
33:48
Speaker 1: this in my to my females, you know, just bringing
33:51
Speaker 1: it back because it's so easy to dissociate in this
33:56
Speaker 1: all of us. I mean, I don't know if you
33:58
Speaker 1: have different clients, but I'm assuming that there's not a
34:01
Speaker 1: lot of clients that are like John. I have nine.
34:05
Speaker 1: I have all the time in the world. I kick
34:08
Speaker 1: it every day with just you know, easy peasy, like
34:11
Speaker 1: everyone is doing a million things, and so how do
34:14
Speaker 1: we fit this into their life with good habits and
34:18
Speaker 1: good movement.
34:20
Speaker 3: It's a hard one. So everyone is perceived busy at
34:23
Speaker 3: all times, no matter what you're doing, and that's the
34:26
Speaker 3: realities of today. But I tend to use an approach
34:30
Speaker 3: for coaching that is not everything all at once. It's
34:33
Speaker 3: meeting somebody where they're at and being able to have
34:36
Speaker 3: the extension of our time together, be able to peel
34:39
Speaker 3: back the union layer by layer, because the biggest thing
34:42
Speaker 3: is that we have sustained habituation. So whatever we put
34:45
Speaker 3: into a program, I never make short term goals for
34:49
Speaker 3: people or short term solutions that are not scalable for
34:53
Speaker 3: the long term. Our best opportunities as coaches and as
34:57
Speaker 3: business professionals is be able to teach and lead our
35:00
Speaker 3: clients into making these habit changes that can sustain themselves
35:05
Speaker 3: so slow, we'll eventually become fast. And when we start
35:09
Speaker 3: to get these compounding benefits, I think not intimidating people
35:13
Speaker 3: with like, all right, this diet and this sleep schedule,
35:16
Speaker 3: and buy these four different wearable devices, and you've got
35:19
Speaker 3: to get a red light, and you know what oxygenation,
35:21
Speaker 3: the hyperbaric chambers are fucking awesome too, Like people go,
35:25
Speaker 3: oh my god, that's what Instagram is today, if.
35:27
Speaker 1: It's a full time job, is.
35:29
Speaker 3: Literally selling one hundred different things, supplements, training tools, all
35:35
Speaker 3: this different stuff. Whereas we tend to look at the
35:38
Speaker 3: basis of the foundation of what a healthy lifestyle is.
35:41
Speaker 3: Can we get you habituating your movement, Can we get
35:44
Speaker 3: you into a trainable state multiple days per week in
35:46
Speaker 3: terms of strength and then also conditioning. Can we actually
35:50
Speaker 3: control what we're doing in terms of nutrition, and can
35:53
Speaker 3: we have some conversations about sleep and stress because all
35:56
Speaker 3: of those factors can bite us in the butt very
35:59
Speaker 3: very quickly. And as soon as we have those base layers,
36:02
Speaker 3: having a foundation, which usually takes honestly like three to
36:06
Speaker 3: six months, then we can start to have the sexier
36:08
Speaker 3: conversations of like, yeah, that red light bed that I
36:11
Speaker 3: have at my house is pretty fucking awesome. You well,
36:14
Speaker 3: but it's not from day one.
36:16
Speaker 1: Yeah, layered in how they can do So, well, let's
36:21
Speaker 1: talk about rep ranges. I mean, you posted something that
36:23
Speaker 1: I commented on that, I mean, do you work You
36:26
Speaker 1: clearly work in all rep ranges?
36:27
Speaker 3: Yes, yeah, so entry points, it's always going to be
36:31
Speaker 3: middle ground for people. So if people are just getting
36:34
Speaker 3: started going into like a one RM versus a fifty RM,
36:38
Speaker 3: the polarized ends at this spectrum, probably not quite yet
36:41
Speaker 3: for you. But once we get into like intermediate phases,
36:44
Speaker 3: get a couple of years of serious training down, you're
36:46
Speaker 3: able to have your movement patterns locked in. Then we
36:49
Speaker 3: can start exploring a lot of these different rep ranges
36:52
Speaker 3: because they have a lot of different benefits in terms
36:55
Speaker 3: of just the physiological benefits of them, but also the
36:58
Speaker 3: mental and emotional benefits of being able to not tax
37:00
Speaker 3: or system being like, oh my god, my programming today
37:03
Speaker 3: is seven exercises, They're all five sets of ten Like
37:07
Speaker 3: that is defeating for anyone who's ever trained on a
37:10
Speaker 3: program like that. And it's also the assumption that all muscles,
37:14
Speaker 3: all movement patterns are treated equally and they're all the same.
37:17
Speaker 3: That is not true. So when it comes to being
37:20
Speaker 3: able to file in different rep ranges for functional reasons,
37:24
Speaker 3: we tend to go with more of a phasic versus
37:28
Speaker 3: versus static approach. So a phasic approach would be like, hey,
37:31
Speaker 3: are these performance patterns? Are these performance muscular regions and
37:36
Speaker 3: we tend to hit them more with power and strength schemes.
37:38
Speaker 3: So that's anywhere from one to maybe up to eight
37:41
Speaker 3: to ten. And then hey, do we have more stability
37:44
Speaker 3: components that need to be addressed. Do we need more
37:47
Speaker 3: of a hypertrophic effect? Do we need muscle armor to
37:50
Speaker 3: support posture and capabilities and deceleration. That's where we tend
37:54
Speaker 3: to chase more of like that eight into the fifteen
37:56
Speaker 3: or twenty. And then every now and then I love
38:00
Speaker 3: to throw my client, so just a big fuck you moment,
38:04
Speaker 3: but there's times to challenge yourself. So it's like, oh,
38:08
Speaker 3: the science says, you know, eight reps for everything is
38:10
Speaker 3: always the best. It's like, yeah, you know, a textbook
38:13
Speaker 3: can tell you that, but if you've been training people
38:15
Speaker 3: long enough, you know that there needs to be some
38:18
Speaker 3: challenges and some mental and emotional components to keeping you
38:21
Speaker 3: going and excited and showing you how you can push
38:24
Speaker 3: the limits in a very safe and standardized way. So
38:27
Speaker 3: we tend to go through things like the goblet squad challenges.
38:30
Speaker 3: How many goblet squads can you get at fifty percent
38:33
Speaker 3: of your body weight unbroken? And world record seventy three,
38:37
Speaker 3: but twenty five plus is the repraanche that we're looking for,
38:41
Speaker 3: and we tend to do things with timers and duration
38:44
Speaker 3: based sets that get people pushing past their limits. And
38:48
Speaker 3: I think that a well rounded way to be able
38:50
Speaker 3: to train all the different physical characteristics, but also training
38:53
Speaker 3: different REP schemes, but then also not even have reps
38:56
Speaker 3: some of the times to do different duration based sets.
38:59
Speaker 3: It keeps people emotionally engaged and fresh in the process.
39:03
Speaker 3: And if we can do that, then everything feels a
39:05
Speaker 3: little bit different. And we've seen that also the recoverability
39:09
Speaker 3: neurologically and mechanically tends to be favorable if we're doing
39:13
Speaker 3: a lot of different ranges versus just standardized textbook ranges.
39:17
Speaker 1: This is what I say when when women will just
39:21
Speaker 1: want to stay in one REP range and I'm like,
39:23
Speaker 1: do you want to do that for the rest of
39:25
Speaker 1: your life? I'd poke my eyeballs out of boredness after
39:29
Speaker 1: you know, a couple of months. I mean it has
39:33
Speaker 1: to really. So do you see when you were training
39:35
Speaker 1: professional athletes versus gen pop do you have a periodize
39:42
Speaker 1: like where you get them? You know, you start off
39:46
Speaker 1: with a general phase and then you move up the
39:49
Speaker 1: ladder and then maybe come back down to what does
39:52
Speaker 1: that look like over say six months to twelve months.
39:55
Speaker 3: Yeah, the old school model of periodization is definitely that
39:59
Speaker 3: it's old school because I don't necessarily see anyone doing
40:02
Speaker 3: it at the athletic performance realm any longer. Even when
40:05
Speaker 3: I had athletes, we weren't training them for six months.
40:08
Speaker 3: It was an off season. You got six weeks if
40:11
Speaker 3: you're lucky, and it's unbroken between vacations, And the same
40:14
Speaker 3: thing could be said in general fitness populations today. You know,
40:18
Speaker 3: one of the common things that I hear is like, Oh,
40:20
Speaker 3: I don't want to come and work with you until
40:21
Speaker 3: I have twelve months of nothing else going on, so
40:24
Speaker 3: I can just focus in on this. I'm like, what's
40:26
Speaker 3: that gonna be? Yeah?
40:29
Speaker 4: So see you never?
40:31
Speaker 3: Yeah, so see you never. So you have to be
40:33
Speaker 3: able to be flexible enough to be able to keep
40:36
Speaker 3: the momentum rolling even if things are varied, even if
40:40
Speaker 3: things need to change or maybe some stuff gets missed.
40:43
Speaker 3: So how do you do that? A DUP, a data
40:46
Speaker 3: undulated periodization plan is what I always believe in and
40:50
Speaker 3: that tends to work very well with kind of the
40:54
Speaker 3: forever client. The forever client is somebody that is looking
40:58
Speaker 3: to train forever. So when we have no end goal
41:01
Speaker 3: of being like, hey, we finally achieved it, like you
41:04
Speaker 3: got to your race or you got to NFL Super
41:07
Speaker 3: Bowl Sunday. When you don't have that, when the goal
41:10
Speaker 3: is to train and feel good all the time, you
41:11
Speaker 3: have a lot more flexibility on what can happen. So
41:14
Speaker 3: I tend to always keep all six foundational movement patterns
41:17
Speaker 3: squat hinge, lunch, push bull carry into everybody's program, and
41:21
Speaker 3: I dabble into all six physical characteristics as well, power strength, hypertrophy,
41:26
Speaker 3: cardio and conditioning, mobility, and athleticism, and I tend to
41:30
Speaker 3: toggle up and down different phases. But complete honesty, my
41:35
Speaker 3: clients don't necessarily feel like, oh my god, I'm bodybuilding
41:38
Speaker 3: this month and then the next month I'm doing endurance
41:40
Speaker 3: work like. It never feels like that because you get
41:43
Speaker 3: the itch of having those fields of the different characteristics
41:47
Speaker 3: that we reviewed in every single training program, So you
41:50
Speaker 3: still got the feels. But the way in which you
41:52
Speaker 3: program in terms of exercise selection, in terms of volume distribution,
41:57
Speaker 3: but also total workload is going to be different. And
42:01
Speaker 3: the way in which I usually do it is I
42:04
Speaker 3: go through I have kind of like a movement phase
42:06
Speaker 3: which we have maximal range of motion and we have
42:09
Speaker 3: more of the unconventional exercises that lateralize and add rotation in,
42:14
Speaker 3: and then we more have a strength phase where we
42:17
Speaker 3: go in and webate base strength and hypertrophy work. And
42:21
Speaker 3: then the last phase would be more of a peak
42:23
Speaker 3: phase that would naturally bring us to some heavier loads,
42:26
Speaker 3: some prs being set and naturally being set and not
42:29
Speaker 3: having to be pushed. So that tends to go three
42:32
Speaker 3: phases at the time, and it circles for it four
42:34
Speaker 3: times a year.
42:36
Speaker 1: I love it. Yeah, I love that. So you are
42:39
Speaker 1: a fan of unilateral training.
42:41
Speaker 3: Huge fan, huge fan. There's nothing more quote unquote functional
42:45
Speaker 3: than asymmetrical lower body stances. Unilateral training especially at the
42:50
Speaker 3: lower body, but obviously benefits at the upper body as well.
42:54
Speaker 1: So how much you said that you program in lateral
42:57
Speaker 1: rotational movements into every program, So that's just part part
43:02
Speaker 1: of it. You don't have like how much what would
43:05
Speaker 1: the ratio be to if you're doing a daily undulated
43:09
Speaker 1: then it's what like kind of even each portion is
43:15
Speaker 1: even of lateral rotational movements in there.
43:18
Speaker 3: Not necessarily, so daily undulated periodization means that you're doing
43:22
Speaker 3: slightly different training days every single week or every single
43:27
Speaker 3: training block, so you have this constant flow of variants,
43:30
Speaker 3: but the variance can be very low. It means that
43:32
Speaker 3: maybe we hit one or two reps more, maybe we
43:34
Speaker 3: pull this exercise out and put it in with front
43:37
Speaker 3: foot elevated versus rear foot elevated split squads. So it's
43:40
Speaker 3: these tiny little variances that keep people engage but also
43:45
Speaker 3: keeps the chronic stress off the system mechanically. And with
43:49
Speaker 3: that being said, when we go and put these different
43:52
Speaker 3: phases in, we are looking at if it's an individual client,
43:57
Speaker 3: if it's somebody that I'm working one on one with,
43:59
Speaker 3: they're individual presentation, their abilities, their needs, their goals and
44:03
Speaker 3: wants analysis is extraordinarily important. So when we look at
44:08
Speaker 3: making considerations in terms of distribution of volume and empasy,
44:12
Speaker 3: we tend to go at those needs bass. But when
44:15
Speaker 3: it comes to hey, you're going to do a badass
44:17
Speaker 3: program that's going to be able to help you across
44:19
Speaker 3: the board, and this is going to work optimally for
44:21
Speaker 3: eighty percent of people eighty percent of the time. That's
44:24
Speaker 3: a big program or a team or something like that,
44:27
Speaker 3: then we tend to go in and say, hey, we
44:29
Speaker 3: are going to prioritize certain ratios. We call them the
44:33
Speaker 3: pain free training ratios that I have had a huge
44:36
Speaker 3: amount of success with in my career. The ratio that
44:38
Speaker 3: gets the most attention is three to one pull to
44:41
Speaker 3: push ratio, meaning that we have a three to one
44:44
Speaker 3: total volume distribution between pulling exercises, which are mostly upper
44:49
Speaker 3: body pulling hinging at the lower body, then push exercises,
44:53
Speaker 3: which is pushing at the upper body in more need
44:56
Speaker 3: dominant squad patterns at the lower body. And people go, WHOA,
44:59
Speaker 3: that's way too too much, But really we're looking at
45:02
Speaker 3: distributing volume throughout the things that can keep us strong,
45:05
Speaker 3: keep us stable, build the post heer your back line,
45:08
Speaker 3: and be able to have some sort of postural reorientation
45:11
Speaker 3: with the way that we're emphasizing this amount of volume.
45:14
Speaker 3: But it also works out very well because there's certain
45:17
Speaker 3: muscles that respond awesome to volume, certain muscle groups that
45:20
Speaker 3: respond awesome to volume. Upper back and laps respond awesome
45:24
Speaker 3: to volume, glutes respond awesome to volume, and those are
45:27
Speaker 3: both on the post aior line. So we tend to
45:30
Speaker 3: really go in and try to prehab and rehab people
45:33
Speaker 3: with strength, rather than having to do corrective exercises all
45:37
Speaker 3: the time.
45:38
Speaker 1: Well, then you're having to pull the dudes back from
45:40
Speaker 1: all the e bench pruss so three to one they're like, no,
45:44
Speaker 1: we want to do three push to one full.
45:48
Speaker 3: I made the comment before more men should be training
45:51
Speaker 3: like women. I totally believe it because the average guide
45:54
Speaker 3: today gives men a bad rap when it comes to
45:58
Speaker 3: how somebody should be able to train. Go to your
46:00
Speaker 3: local commercial gym on a Monday and tell.
46:02
Speaker 1: Me what you see.
46:03
Speaker 3: You already know. You already know anything that you can
46:06
Speaker 3: see in the mirror. You're training that ship you're going in.
46:09
Speaker 3: You're like, man, it was a tough weekend, bench press,
46:11
Speaker 3: bicep curls. I'm going to go on the decline bench
46:14
Speaker 3: and get some sit ups in before I get out
46:16
Speaker 3: of here. And it's everything mirror muscle based. Whereas I
46:19
Speaker 3: think that the ladies, especially over the last decade, they
46:22
Speaker 3: found that, hey, strength can transform my body. Strength can
46:26
Speaker 3: give me the physique that I've been looking for previously
46:28
Speaker 3: with things like yoga or pilates or endurance sport. Strength
46:33
Speaker 3: can give me not only the physique, but the functionality.
46:36
Speaker 3: And if I were to say, and I throw all
46:39
Speaker 3: women into one category, which is not appropriate, but I'm
46:42
Speaker 3: going to do it anyways, I would say that it's
46:44
Speaker 3: more glute focus, it's more lower body focus. But if
46:47
Speaker 3: I were to pick one versus the other, you know,
46:49
Speaker 3: the meat head Jim bro versus the booty girl that's
46:53
Speaker 3: going to the gym and hitting lower body five times
46:56
Speaker 3: a week, I'd go with the lower body post to
46:58
Speaker 3: your chain emphasis every single time. But I think there's
47:00
Speaker 3: a way to upgrade both of these approaches and be
47:03
Speaker 3: able to meet it in the middle.
47:05
Speaker 1: Yeah, that's it's a great balance.
47:09
Speaker 4: So your pain free.
47:11
Speaker 2: Can we go back to the pain free performance quickly?
47:14
Speaker 2: Because I feel like a lot of people in the
47:17
Speaker 2: age that Hayley and I are really focused on, one
47:20
Speaker 2: of their main complaints is like joint pain, like a
47:24
Speaker 2: pain and they kind of ache.
47:26
Speaker 4: And I don't think.
47:27
Speaker 2: Anyone should use age as an excuse for anything. I
47:30
Speaker 2: think we get better with age as well. How do
47:34
Speaker 2: your programs just have that pain free component to it?
47:40
Speaker 2: Or if you're able to say to one of your clients,
47:45
Speaker 2: I'm going to help you become pain free, how is
47:48
Speaker 2: it that you're doing that since you are the pain
47:50
Speaker 2: free performance specialist.
47:53
Speaker 3: That's such a great question and it's a common question
47:56
Speaker 3: that we get, and the approach is trifled. So we
47:59
Speaker 3: go in add a more direct approach. If we have
48:02
Speaker 3: pain or a quote unquote movement dysfunction that we need
48:05
Speaker 3: to just optimize a pattern, we do that more directly
48:07
Speaker 3: within the warm ups, within the cool down, within the
48:09
Speaker 3: off days, the un sexier things that look a little
48:12
Speaker 3: bit closer to physical therapy than it does high performance
48:15
Speaker 3: strength the conditioning. Second thing that we do is we
48:18
Speaker 3: look at entry points in terms of not having one
48:22
Speaker 3: single exercise variant be mandatory, because there are no mandatory
48:26
Speaker 3: exercises for getting strong or building muscle or losing fat.
48:30
Speaker 3: That's a total myth. Not everyone has the same exercise selection.
48:33
Speaker 3: That's totally fine. But being able to have appropriate exercise
48:37
Speaker 3: variations that we climb up and down on on a
48:39
Speaker 3: progression regression scale. We call them the six foundational movement
48:43
Speaker 3: pattern progression pyramids. Finding the entry point of what somebody
48:47
Speaker 3: can train hard, train heavy, but we also move and
48:50
Speaker 3: train well with that is going to help things right
48:53
Speaker 3: off the bat. When we go on into a corrective
48:55
Speaker 3: phase with some of the warm up drills. And then
48:57
Speaker 3: the last thing is many times people are dealing with
49:00
Speaker 3: chronic pain and injury issues, especially if you're seeing multi site.
49:04
Speaker 3: Hey my shoulder, my neck, my lower back, my hip,
49:06
Speaker 3: and my foot. Okay, that's the other person out there.
49:11
Speaker 3: So the average person in America today that's training is
49:14
Speaker 3: dealing with two point three chronic pain issues. Two point
49:17
Speaker 3: three So like two to three issues.
49:20
Speaker 4: I believe that.
49:21
Speaker 1: Fine.
49:22
Speaker 3: So when you're thinking about that, we also have to
49:24
Speaker 3: look at the other twenty three hours of the day.
49:27
Speaker 3: It's like, what are we doing to actually regenerate our system?
49:31
Speaker 3: Are you sleeping? Are we having our nutrition locked in?
49:34
Speaker 3: What does your stress cycle look like? And how do
49:36
Speaker 3: we actually put these pieces back together? And there are
49:40
Speaker 3: times in places one hundred percent, when somebody has a
49:42
Speaker 3: clinical pain issues, we get them right to the clinician.
49:45
Speaker 3: You know, we're not going, oh man, you tore your
49:47
Speaker 3: ACL yesterday, come in and do pain free performance with me,
49:51
Speaker 3: just fine, like that's not this. But we are specialists
49:54
Speaker 3: in that subclinical sect of people that are just dealing
49:58
Speaker 3: with chronic issues that aren't bad enough to leave them
50:01
Speaker 3: out of the gym altogether, but they are inhibiting what
50:04
Speaker 3: they can do in the gym, and this is where
50:06
Speaker 3: we tend to go directly at with the warmups, with
50:10
Speaker 3: the region and also with smart exercise and programming selections.
50:14
Speaker 3: And we've had a huge amount of success with that.
50:16
Speaker 3: But I think people sometimes feel bad, like, oh, I'm
50:18
Speaker 3: dealing with this issue and it's only me. My shoulder hurts,
50:21
Speaker 3: my back hurts. We pulled twenty thousand people over the
50:24
Speaker 3: last seven plus years, and these are all like really
50:28
Speaker 3: high end performance trainers and physical therapists and people that
50:31
Speaker 3: know their shit. Ninety three percent of the room raises
50:35
Speaker 3: their hand when they say, hey, are you in pain
50:37
Speaker 3: currently right now? Ninety three percent certification.
50:41
Speaker 4: I believe that, but that's a high number.
50:45
Speaker 3: It's a high number. And then we go, well, who's
50:48
Speaker 3: been in pain in the last three months? And then
50:50
Speaker 3: everyone's hands go up and we're like, yeah, we're dealing
50:52
Speaker 3: with issues. But really, in terms of pain free performance,
50:55
Speaker 3: we are trying to co manage two of the most
50:58
Speaker 3: subjective things in the world today, which is the human
51:02
Speaker 3: pain response and the human movement system. Both of those
51:05
Speaker 3: things together, we need to be able to problem solve
51:08
Speaker 3: far more than just the textbook we need to be
51:11
Speaker 3: able to make it human, make it individualistic, and be
51:14
Speaker 3: able to empower people to get in and move and
51:17
Speaker 3: do what they can and not feel defeated on what
51:19
Speaker 3: they can.
51:20
Speaker 1: I love that. That's a great way to wrap this up.
51:25
Speaker 1: Thank you John for joining us and for your expertise.
51:29
Speaker 1: I have been following you for a while now and
51:32
Speaker 1: I just loved your approach and I'm looking forward to
51:35
Speaker 1: diving into some of your programs too. I like that
51:39
Speaker 1: you have some differences than what I offer. But thank
51:43
Speaker 1: you for joining us today on the Body Pod. It
51:46
Speaker 1: was a pleasure speaking with you.
51:48
Speaker 3: Thank you so much. It was fun.
51:50
Speaker 1: Thank you. Where can people find you?
51:53
Speaker 3: You can find me at doctor John Russin dot com.
51:56
Speaker 3: That's the main hub for pain free performance, get PPSC
52:00
Speaker 3: dot com, g E, T, P, P s C dot com,
52:02
Speaker 3: and then all social media is doctor John Russin.
52:05
Speaker 1: Go look him up. Thanks for listening everyone.
52:08
Speaker 2: If you enjoyed this episode, please consider giving us a
52:11
Speaker 2: five star rating and sharing the body Pod with your friends.