Weekly Recap 10/12 - 10/19
Here’s what we are reading, watching, and liking.
The article of the week talks about what ammonia inhalants are, examines whether they have been shown to be effective, and finishes with some of the author’s thoughts on their use. The video of the week is a video packed with delicious fall recipes.
Our first social media post of the week is from Precision Nutrition about protein powders and the general guidance around using them. To conclude, we have a post from Austin from Barbell Medicine talking about the dose-response relationship with training volume and health-related benefits.
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How to PR Forever
Lifting weights is one of the best activities you can do for your long-term health.
Most people begin lifting weights to improve other facets of their life: to play with grandkids, to participate in meaningful hobbies, and to improve the capabilities of their bodies. What began as an activity to supplement other activities quickly becomes the main focus. As a coach I rarely see newbies with strength goals, they have outcome goals
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The Resilient Training Lab Podcast: Episode 30
This week Paul and Ryan are joined by Dr. Steph Allen, Physical Therapist at Boston PT Wellness and co-founder of The LevelUp Initiative. Topics in this episode range from getting more girls involved with strength training at an early age, how strength training influences the career trajectory of an athlete, and the relationship between strength & conditioning/pain & rehab.
@resilienttraininglab
@paul_resilient
@ryan_resilient
@stephallen.dpt
@thelevelupinitiative
www.resilienttraininglab.com
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Weekly Recap 10/5 - 10/12
Here’s what we are reading, watching, and liking.
The article of the week talks about what ammonia inhalants are, examines whether they have been shown to be effective, and finishes with some of the author’s thoughts on their use. The video of the week is a video packed with delicious fall recipes.
Our first social media post of the week is from Precision Nutrition about protein powders and the general guidance around using them. To conclude, we have a post from Austin from Barbell Medicine talking about the dose-response relationship with training volume and health-related benefits.
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You Don’t Have To Stretch To Improve Your Flexibility
When it comes to flexibility, there are two very common myths. Myth number one is that you MUST perform static/dynamic stretching to increase your flexibility, and myth number two is that strength training will make people LESS flexible. However, neither of these are true. In fact, strength training can be an effective way to INCREASE flexibility.
These myths have been passed down from professionals in the healthcare and fitness fields for many years, and unfortunately continue to be spread to this day, despite a lack of evidence to support the claims. In fact, when researchers have looked at this, they have found that strength training can quite effectively improve range of motion and flexibility (Simao 2011, Thrash 1987).
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The Resilient Training Lab Podcast: Episode 29
This week Paul and Ryan break down the major factors that play a role in your success at the gym. While there are a ton of minor details that can impact your training, none of them are as impactful without the majors locked down. What was originally supposed to be a 2-part episode became a 1-part episode, because true to form Paul and Ryan got carried away making sure they covered everything you need to know to get your gym progress rolling again. An upcoming episode will cover the majors and minors related to nutrition.
@resilienttraininglab
@paul_resilient
@ryan_resilient
www.resilienttraininglab.com
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Weekly Recap 9/28 - 10/5
Here’s what we are reading, watching, and liking.
The article of the week is a study on the principle of specificity in training and how it is not always an ironclad rule. The video of the week is another video from Alan Thrall of Untamed Strength about the different factors that go into scheduling workouts, especially as a busy coach.
Our first social media post of the week is from Stronger By Science about Pre Vs Post Workout Creatine Supplementation and its implications in longer studies. To conclude, we have a post from Astrid, the anti-diet dietitian about adaptive thermogenesis and the components to TDEE.
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Nutrient Timing: What do I need to eat pre, intra, and post workout?
Quick. Did you just finish your workout? Now you need to sprint as fast as you can to your nearest shake bar and chug a protein shake to maximize your gains, right?
Well. Probably not.
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The Resilient Training Lab Podcast: Episode 28
This week Paul and Ryan are joined by Andy Triana. Andy is a strength coach, supplement company owner, and competitive strongman. Lately at RTL we've been talking about how much energy and effort should you bring to each training session, and Andy offers some valuable insight on the topic. They cover why having the right training partner(s) around you can be a benefit, how to deliver a rocketship to save lives, and measuring progress by more than just the weight on the bar.
@resilienttraininglab
@paul_resilient
@ryan_resilient
@andtriana
@theperformancevibe
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Flexion, Extension, and the Neutral Spine
In the lifting community there seems to be this idea that one must maintain a neutral spine while lifting to avoid injury and/or lift the most weight possible.
Where did this idea come from? What exactly is a neutral spine and is it possible or beneficial to maintain this neutral spine while lifting?
I think this idea gained popularity with Dr. Stuart McGill research. McGill is famous for taking pig cadaver spines and bending them over and over again until they broke and found that if you flex a dead pig spine over and over again eventually the disc herniates. So this must be the cause of back pain in living humans, right?
Let’s look at some research in actual humans and see what we find
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The Resilient Training Lab Podcast: Episode 27
This week Paul and Ryan talk with field-hockey star Mike Bouranis AKA Stoked Brogi of Stoked Athletics. They chatted about everything from skateboarding and Myspace to Pokemon and partying in your early 20's. The episode ends with a deal you don't want to miss out on, so be sure to hit up Mike @thestokedbrogi to take advantage of his offer.
@resilienttraininglab
@paul_resilient
@ryan_resilient
@thestokedbrogi
@stokedathletics
www.resilienttraininglab.com
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Weekly Recap 9/15 - 9/21
Here’s what we are reading, watching, and liking.
The article of the week is a review on antioxidants for lifters with an explanation of what they are and how they can effect training. The video of the week is a video from Alan Thrall of Untamed Strength about how to build your own deadlift platform (especially for our home gym clients right now).
Our first social media post of the week is from Precision Nutrition about Trauma-Awareness and being a trauma aware coach. To conclude, we have a post from Claire Zai about action items and deciding the impact that we would like to leave on our clients and on the world.
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So You're Training For A Meet
So, you did it. You signed up for your first meet. You picked out the color of your singlet. Now what?
This is a question that I am very familiar with in the powerlifting sphere. The time before a meet can be filled with stress about what a meet prep and a meet peak should look like, how long a prep should be, and a variety of the stresses that come with competing. Read below on some common mistakes, anxieties, and general guidance surrounding meet prep and peak.
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The Resilient Training Lab Podcast: Episode 26
This week Paul and Ryan are joined by Dr. Zak Gabor to discuss the similarities between the strength training and rehab worlds. Zak co-founded the Level Up Initiative, an organization that provides continuing education for clinicians. RTL's own Dr. Eric Lagoy gets a shoutout for his upcoming talk on low back pain at the Clinical Athlete and Level Up's CALu Summit from 9/18/2020-9/20/2020.
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Weekly Recap 9/7 - 9/14
The article of the week is all about tendinopathy and a lot of the confusion surrounding it. The video of the week is a new video with several breakfast ideas that are easy to pre (and look delicious).
Our first social media post of the week is Nick Hannah’s post about just starting, especially for those who may be suffering from analysis paralysis when it comes to programming and rehab. To conclude, we have a post from The Depression Project with a few reminders for suicide awareness month in regards to the stigma around men’s mental health.
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Lifting Weights Is Just Lifting Weights, Right? Wrong!
o an untrained eye, everyone in a gym is working out and performing some familiar movements. You can recognize those around you are doing squats, deadlifts, planks, etc, but have you ever considered that the way in which those exercises are being done will influence the results of the person doing the exercise?
I’m going to break down two physical qualities that we can train in the gym, and, if you’re feeling uninspired by your program, perhaps it’s time to train for a different goal.
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The Resilient Training Lab Podcast: Episode 25
It is time for round 2 of the rapid fire Q&A. This type of episode covers a variety of questions that Paul and Ryan answer in 5 minute intervals. The questions cover topics such as training versus performance, specificity versus functionality, signs of a good workout and more! If there are any questions that you have that haven't been answered, shoot us a DM and we will cover it in a future episode.
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Weekly Recap 9/1 - 9/7
The article of the week is Training Expectations: Understanding Stalls which looks at the process of strength training, and how it is not a linear one where every workout allows us to realize a new level of performance, although improvement early on is often quick and rewarding. The second article of the week is a new review on Autoregulation in Resistance Training: Addressing the Inconsistencies which looks at how a more systematic conceptualisation of autoregulation can be helpful moving forward in both research and practice
Our first social media post of the week is Paul Oneid’s post about his own struggles with body image and how it is not specific to gender. To conclude, we have a post from Precision Nutrition about how no single food will transform your diet.
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Fitness, Fatigue & Performance
Fitness, fatigue and performance are all very closely related and each one has an affect on the other.
In order to improve fitness (get stronger, more conditioned, more muscle) one must put significant stress on the body. Enough stress to force your body to adapt. This application of stress (training) causes fatigue to rise.
Fatigue is defined by a reduction in performance so we can say fatigue mask performance. When fatigue is high your ability to perform is low.
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The Resilient Training Lab Podcast: Episode 24
Kyle Dobbs of Compound Performance joins Ryan and Paul for a conversation about mentoring coaches. Kyle began as a coach in a large gen-pop focused facility and transitioned to positions of managing and training other coaches. A few years ago, he decided to make a career shift because he was working long days with a long commute and not living a lifestyle that he wanted or that was sustainable. He moved to St. Louis with his family and began remote-only services. A few years later and here he is running a very successful business that consists of consulting work, running coaching mentorships, and more. In this episode, he goes into detail about how and why he started the Compound Performance mentorship, what he aims to teach coaches and other health professionals through the mentorship, and what pitfalls he sees in the fitness industry.
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