Weight Lifting Chalk

Mobility, Stability and Strength w/ Dr. Jordan Jiunta and Dr. Jordan Shallow — 296

Dr. Jordan Jiunta and Dr. Jordan Shallow are co-founders of Pre-Script, co-hosts of RX’D RADIO, chiropractors, and competitive athletes. Jiunta competes in CrossFit and Olympic Weightlifting, and is a CrossFit Level 1 trainer. Shallow competes in Powerlifting and also coaches strength and conditioning at Stanford University Rugby Team.

Jiunta understands the importance of learning and training our bodies natural movement patterns to not only prevent injury, but to live a higher quality life as well. Shallow’s patients range from world-class athletes to 9–5 weekend warriors, and he understands the needs of each individual paired with the demand of their lifestyle.

In this episode, we dive into why and how they created Pre-Script, a service dedicated to helping its members move better, and perform at their best. We cover how they assess athletes, why stability is misunderstood, why scaled stimulus is more than resistance, and more.


Mobility, Stability and Strength

Both Jiunta and Shallow have suffered from sports injuries in the past, learned how to overcome them, and are now stronger than ever, competing and getting PRs. They created Pre-Script, a service dedicated to helping its members move better, and perform at their best. Being an athlete-chiropractor mix is what helps both Jordans come up with their injury rehab and prevention programs, and why they can relate to their clients.

Pre-Script’s programs are used in over 15 countries and are focused on Mobility, Stability and Strength model. Their premise is that if we’re lifting, then we’re creating forces through our joints, and Pre-Script is meant to reinforce the better way to do movement. Their model is built on freeing up the full range of motion, followed by lightweight/bodyweight drills to stabilize that range of motion, and once you gain control, add strength.

“Whether it’s introductory corrective exercise programs for beginner lifters or a personalized Pre-Script program for a more tailored approach, Pre-Script prides itself on fitting the needs of the athlete with the demands of their sport. Allowing each member to pursue to their passion to their highest potential.”


Key Takeaways

  • When you train under load, you make structural changes — Training under load is what makes the body adapt, as it allows the body to recover when we’re not under load.
  • Stability is misunderstood — If you are missing stability, then you are more likely to get injured. Loading unstable muscles is what causes injuries. You need to be loading muscles both anatomically and neurologically, doing a range of stability drills.
  • Assessing weaknesses — Jiunta and Shallow look first at shoulders and hamstrings, as those muscles have the most freedom of movement. Jiunta is the more acute assessor, and likes to start with a bodyweight squat. If that looks good, he moves onto an overhead squat, which reveals most weaknesses. Shallow likes to assess athletes using an overhead press, one leg hinges and rotation drills.
  • The conversation between the brain and the body —The body will always find ways to get stable, and will trade structure for function.
  • Using resistance to progress the stimulus of instability — Jiunta and Shallow like unilateral movements for stability. Their favorite exercises include, single leg RDLs, kettlebell bottom-up presses, and bulgarian split squats. They like to lean more into the unstable, for example: using only one dumbell instead of two for bulgarian squats.
  • Scaled stimulus is more than resistance — Range of motion is more important than weight. You need to understand the input and gauge for output. When something is out of whack or injured, you can’t ignore those muscles, you need to regress into very low intensity movements, and slowly increase intensity and volume. That will help you recover correctly.
  • If you can’t do one leg movements — You can still get unilateral stability with both of your legs on the ground. For example do: Lateral lunges, walking lunges, even stationary lunges, and loaded step-ups are really great for creating stability.
  • If you can’t overhead squat—Don’t try to perform the movement until you are good at it. Load stability drills in the best range of motion as you can, and slowly move into full range of motion. For example do: Overhead walks and front rack lunges, slowly creating better patterns.

“Stability is the body’s capability to resist force, and strength is the body’s capability to exert force.” — Jordan Shallow

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Connect with Dr. Jordan Jiunta

Connect on social: Instagram

Resources: Pre-Script, RX’D RADIO on iTunes, Pre-Script Instagram, RX’D Radio Instagram


Connect with Dr. Jordan Shallow

Connect on social: Instagram

Resources: Pre-Script, RX’D RADIO on iTunes, The Muscle Doc Seminars, Pre-Script Instagram, RX’D Radio Instagram


Watch the show


Subscribe to iTunes (iPhone) or Stitcher (android) for audio:


Check out our FREE 50+ page OLYMPIC WEIGHTLIFTING GUIDE! Includes: The Basics, Sample Programming, Links to Technique Videos, and more!

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Train smart,

Mike and Doug

The post Mobility, Stability and Strength w/ Dr. Jordan Jiunta and Dr. Jordan Shallow — 296 appeared first on Barbell Shrugged.

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The Next Great American Weightlifter—Harrison Maurus — 295

Harrison Maurus is a 17 year old weightlifting prodigy and world champion. Last year, Maurus not only won the 2017 Youth World Championships in Bangkok, Thailand, but also set a new Clean & Jerk Youth World Record of 192kg at the men’s 77kg group.

Maurus squatted 200kg at age 13, over 3x bodyweight, and just a month ago, earned a bronze medal in both the men’s 77 kg total and clean & jerk at the 2017 IWF Weightlifting World Championships in Anaheim, CA, securing Team USA’s first men’s weightlifting world medals in 20 years.

In this episode, we dive into Maurus’ path in the weightlifting world, his special relationship with his coach Kevin Simons (a CrossFit Games competitor), and his programming and coaching.


Talent, coaching, and hard work.

Harrison Maurus met his coach Kevin Simons (two time CrossFit Games competitor) as his gymnastics coach when he was 10 years old. When Maurus was looking for a change from gymnastics, coach Simons introduced him to Powerlifting so he could get strong. Maurus had an amazing talent and strength at a very young age, and broke all national records around when he was 12 years old. He squatted 100kg when he was 11, 150 kg when he was 12, and 200kg (over 3x bodyweight, weighing 65kg) when he was 13!!!

Watch Maurus breaking national records lifting 200kg, over 3x bodyweight, at age 13!


Key Takeaways

  • You don’t need a weightlifting background — Coach Simons didn’t have a background in weightlifting, but because his student, Maurus, was so good, he dived deep into the science and created very detailed and specific programs for him that prioritize longevity and health.
  • The champion mostly holds back — Maurus only missed 5 total lifts in the past 12 weeks! Which was one “weird” jerk and four PR snatches attempts. Maurus doesn’t get pushed to lift very heavy often to keep healthy, build confidence, and because competitions don’t leave much room for error with 3 attempts only for each lift.
  • How you feel matters — When Maurus walks into the gym with a smile, coach Simons pushes him for upper percentage work. When Maurus isn’t feeling it, coach Simons keeps him at the lower end of percentages. Going by feel helps keep the ball rolling both physically and emotionally.
  • 2020 Olympics aspirations — Maurus dedicates all of his time to weightlifting and set his intentions to represent the USA at the 2020 Olympics. He intends on competing for as long as possible and aspires to compete at several Olympic Games.
  • Jumping a weight class — Maurus intends to jump one weight class to 85kg. He wants to get stronger and lift even more weights! Coach Simons planned big hypertrophy blocks for him: “Lots of sets and lots of volume.”
  • Maurus only goes hard twice a year at two big meets — It’s all about longevity when it comes to Maurus’ training. He only goes out big twice, because lifting so much weights is hard on the body.
  • Vary your training — Maurus’ training includes elements from Powerlifting, Strongman and CrossFit. He does yoke, farmer and suitcase carries, rope pulls, sled work, and more.

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Connect with Harrison Maurus

Connect on social: Instagram

Resources: TeamAlphaSC Instagram


Watch the show


Subscribe to iTunes (iPhone) or Stitcher (android) for audio:


Check out our FREE 50+ page OLYMPIC WEIGHTLIFTING GUIDE! Includes: The Basics, Sample Programming, Links to Technique Videos, and more!

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Train smart,

Mike and Doug

The post The Next Great American Weightlifter—Harrison Maurus — 295 appeared first on Barbell Shrugged.

Supplements for Optimizing Your Health—Drew Canole— 294

Drew Canole is nutrition specialist, transformation specialist and national spokesperson for the benefits of juicing vegetables for health and vitality. He is the founder and CEO of Fitlife.TV, where he shares educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. Drew is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.

Special offer: Use promo code: “SHRUGGED” for 20% OFF at Organifi.


Juicing daily, eating clean and working out smarter

Drew Canole went from being an overweight guy, who liked to consume a bunch of food and energy drinks regularly, including alcohol every weekend, to a rockstar in the world of fitness, nutrition and mindset, with a huge heart to help others and transform the world.

Drew used lived in Tampa, FL, where most of his environment led a similar unhealthy lifestyle, which he wanted to break from. He was introduced to juicing by a friend, and decided to give a try as well. Drew went all in on making healthy choices, he began juicing daily, eating clean and working out smarter, and lost 40 lb. in 90 days!

After experiencing his own success, Drew was inspired to start a movement that can inspire others. It all started with a dream, in which he was dying! 💀 The day after, when Drew woke up, made a switch, and ever since has been relentless about helping people. He also moved to San Diego, CA to be surrounded by like-minded people who can support his big vision.

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Key Takeaways

  • Turmeric — A plant that is good for fighting inflammation, and can improve your mood and overall feeling.
  • Ashwagandha — An adaptogen that doesn’t taste good, but helps with testosterone, mental clarity and stress.
  • Chlorella — One of the best plant based fat sources on the planet. helps detox heavy metals from the body.
  • Spirulina — Greatest form of B12 on the planet, helps with stem cell regeneration.
  • Lemon balm magnesium — Helps the body relax.
  • Medicinal mushrooms — Cordyceps, reishi, and turkey tail mushrooms are good for your immune system, longevity, and muscle relaxation.
  • Lion’s Mane mushrooms — Good to take before bed for improving the immune system, memory support, and having more vivid dreams.
  • The more vividly you remember your dreams, the healthier you are — remembering your dreams is associated with your overall health. If you don’t dream or can’t remember your dreams too well, it might be a sign that you need to improve your health.
  • Transforming strangers is easier than transforming people who are close to you — If you’re trying to transform people’s lives, you’re better off trying to influence people that are not family or close friends. Those will be the last people to get influenced by your extraordinary ideas. That’s just how relationship dynamics go. People that are not so close to you, are more open to take advice and get transformed by you.

“Changing a cheat meal to a treat meal changed everything.” — Drew Canole






Connect with Drew Canole

Connect on social: Instagram, Facebook, Twitter

Resources: DrewCanole.com, Fitlife.TV, Organifi (use promo code: “SHRUGGED” for 20% OFF)


Watch the show


Subscribe to iTunes (iPhone) or Stitcher (android) for audio:


Check out our FREE 50+ page OLYMPIC WEIGHTLIFTING GUIDE! Includes: The Basics, Sample Programming, Links to Technique Videos, and more!

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Train smart,

Mike and Doug

The post Supplements for Optimizing Your Health—Drew Canole— 294 appeared first on Barbell Shrugged.

Effects of Drinking Alcohol on Training and Recovery — Dr. Jakob Vingren — 293

Dr. Jakob Vingren is an associate professor of Exercise Physiology and Biological Sciences at the University of North Texas. His research focus includes resistance exercise and the effect of alcohol on hormones, muscles and athletic performance. Dr. Vingren received his Bachelor’s and Master’s degrees in Kinesiology from the University of North Texas before pursuing a Ph.D. in Kinesiology at the University of Connecticut (currently ranked the #1 doctoral program in the country).


Effects of alcohol on training

Alcohol affects training, but turns out it’s not as bad as you might think. Dr. Vingren has worked on one of the more out of the ordinary research projects that included resistance training of chronically intoxicated rats. In this episode, you will learn about the effects of drinking alcohol in terms of quantity, frequency, timing (before, during, and after workouts), type, and more. We dive into how alcohol affects the androgen system, immune system, muscle recovery, and short and long-term gains.


Key Takeaways

  • Alcohol doesn’t reduce strength or performance, but it increases recovery time, and you won’t recover as well.
  • Chronic alcohol ingestion leads to less androgen receptors and less gains.
  • If you drank hard last night, you are better off not training today. Exercise damages muscles, so you should let your body recover from drinking before you are training. The more you wait, the better. But don’t wait too long… 😉
  • Drinking beer vs. mixed drinks vs. hard alcohol alone — Mixed drinks and beer are better for you, because of the added sugars, antioxidants, and other substances that help recovery.
  • In college — the more you exercise, the more you drink.
  • Absence of exercise causes harder and longer hangovers.
  • Drinks that were aged in barrels, such as whiskey, bourbon, and brandy, usually cause harder hangovers because they contain methanol. As a general rule, the darker, the more methanol, and harder hangover.
  • If you’re going to have a drink, it’s best you do it when you are eating, specifically protein.

“Moderation is really the key… And separating it from your workouts.” — Dr. Jakob Vingren


Connect with Dr. Jakob Vingren

Connect on social: LinkedIn, Facebook

Resources: UNT Profile and Recent Publications, Applied Physiology Laboratory


Watch the show


Subscribe to iTunes (iPhone) or Stitcher (android) for audio:


Check out our FREE 50+ page OLYMPIC WEIGHTLIFTING GUIDE! Includes: The Basics, Sample Programming, Links to Technique Videos, and more!

flight-guide-banner-12-18-2017_v2

Train smart,

Mike and Doug

The post Effects of Drinking Alcohol on Training and Recovery — Dr. Jakob Vingren — 293 appeared first on Barbell Shrugged.

Preventing and Recovering From Knee Injuries — Theresa Larson and Anders Varner — 292

Dr. Theresa Larson is co-creator of The Low Back Fix and Knee Fix, and founder of Movement Rx, a physical therapy and wellness company that offers support to wounded warriors and individuals with health and movement issues. She travels all over the world as a speaker for MobilityWOD and the CrossFit Movement & Mobility Trainer Course. She is a lululemon ambassador, and works with nonprofits including Team Red White & Blue, LinderKids.org, Resiliency Project, CrossRoads Adaptive Athlete Alliance, and the National Eating Disorder Association.

Anders Varner is the co-creator of The Low Back Fix and Knee Fix, and owner of Anders Varner Training located in San Diego, CA. Anders found the weight room at 13 and decided he would call it home for the rest of his life. A four- time CrossFit regional competitor and member of John Cena’s “One Ton Club,” Anders has trained with and coached high level athletes from the worlds of the NFL, WWE, and CrossFit. A true believer in self discovery, Anders finds his true passion in helping the everyday person live a pain free, empowered life through mindful movement. Anders Varner’s approach has helped transform the lives of stroke victims, pre and postpartum moms, extreme weight loss clientele, and individuals recovering from drug and alcohol addiction.


Knees

Our knees are the biggest joints in our bodies, and they are super important because they provide stability. Knee pain and injuries are usually a result of bad habits associated with foot, ankle and hip movement. In this episode, we cover knee problem symptoms such as sciatica, knee clicking, behind the knee pain, knee overextension, and more.

“You can never go wrong with building more stability or balance in the joints.” — Dr. Theresa Larson


Key Takeaways

  • Don’t sit for too long — When you sit down, you’re not activating your glutes, which results in weak glutes, which leads to bad mechanics. Squeezing your glutes while sitting is possible, but it’s not comfortable or intuitive, and strong glutes are important for good movement mechanics. If your day consists of a lot of sitting time, make sure you’re stand up often and go on walks.
  • You need good form even when you are walking — Walking with your feet turned out (a.k.a. duck footing), causes bad hip and knee positions and movement. Even worse, running with bad form, such as heel striking, causes even harsher damage on the body.
  • Don’t wear cushy shoes — Shoes with thick, cushy soles are not good for your health. Ideally, wear minimal, flat shoes, so you can use your foot and leg muscles correctly.
  • Don’t wear heels too often — If you are a woman who wears heels often, (for example: to work), make sure you are switching to flat often. Spending a lot of time in heels, causes unwanted toe dominance and bad ankle flexion mobility, which means you won’t be able to squat well.
  • Slow down your training — Have you ever done a 90 second squat? Yup, 90 seconds. Slow down your training to focus on stability, that will help with your longevity.

“The gym doesn’t need to be this place where we go kick our own ass, every single day, as hard as we possibly can. We can create this balance in our life, where some days we slow down a little bit, some days we are going to lift and try to PR.” — Anders Varner


Connect with Dr. Theresa Larson

Connect on social: Instagram, Facebook

Resources: Dr. Theresa Larson Website, The Low Back Fix, Knee Fix

Book: Warrior: A Memoir


Connect with Anders Varner

Connect on social: Instagram, Facebook

Resources: The Low Back Fix, Knee Fix

Book: The Performance Lifestyle: Nutrition: A How to Guide to Fuel Your Life for Performance


Watch the show


Subscribe to iTunes (iPhone) or Stitcher (android) for audio:


Check out our FREE 50+ page OLYMPIC WEIGHTLIFTING GUIDE! Includes: The Basics, Sample Programming, Links to Technique Videos, and more!

flight-guide-banner-12-18-2017_v2

Train smart,

Mike and Doug

The post Preventing and Recovering From Knee Injuries — Theresa Larson and Anders Varner — 292 appeared first on Barbell Shrugged.

Lower Back Pain: 8 Step Checklist to Eliminate Pain When You Are Training

Lower back pain is proof that your strength, speed, and power is built on a faulty foundation. There is no amount of foam rolling and mobilizing that can save you. The problem goes deeper, beyond soft tissues and joints, and into the nervous system affecting the way your brain communicates with your body.

If you are in chronic pain, it is going to get worse. Your brain recognizes any load on your spine, including bodyweight, as a threat. To eliminate that threat, it signals pain to your low back to stop you from further harm.

Dr. Theresa Larson, DPT and Anders Varner have taught movement principles to thousands of trainers and health practitioners on 4 continents, and have coached and treated over 100 CrossFit Regionals, WWE, NFL, and MLB athletes. Through their combined 20 years of movement expertise they’ve witnessed that lower back pain is the most common and debilitating injury you can experience.

Lower back pain is a symptom of problems that you can control. It starts with the breath, developing core stability and down regulating the nervous system. This allows you to create balance amidst external stress and structural balance in your body. Practicing these principles creates behavioral changes that help you build a foundation that moves you from pain to performance.

Your breath, balance, and behavior: A simple recipe to a complex problem.


Breath

The way you breathe is the single most important aspect to understanding lower back pain, movement mechanics, and rehabilitation.

It starts with being still. Through stillness, you will find the breath. The breath has two major roles in eliminating lower back pain: down regulation and core stability.

You have heard of the “Fight or Flight” response. This is the body’s natural reaction to stress — controlled by the sympathetic nervous system. Any time you feel stress, this system is working overtime. Emotional, mental, and physical stress are stored in the body’s tissues leading to tight muscles, decreased ROM, and tension in the connective tissues.

The opposite of “Fight or Flight” is “Rest and Digest.” “Rest and Digest” is the body’s down regulatory system, the parasympathetic nervous system. This system is responsible for flushing stress out of the body.

The breath gives your brain the chance to stop processing external threats, restore function, and heal itself.

The Stress Breathing Checklist

  1. Take a deep breath, did your belly rise before your chest? Yes / No
  2. Take a deep breath, was your mouth open? Yes / No

Your thoracic spine is protected and supported by a massive bone structure, the rib cage. Below the ribs, however, in your lumbar spine, there is no such structure. Instead, you have to create this structure, using your core to stabilize your lower spine.

Turns out, the six abs you work so hard on are the least important muscles in your body when it comes to low back health. The multifidus is the deepest core muscle. Attached to the spine, the multifidus assists in vertebral stability and function. The transverse abdominis, responsible for lateral expansion of rib, provides stability to the spine by connecting the rib cage to the pelvis.

The only way to train these deep core muscles is through diaphragmatic breathing, deep into the belly.

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Core Stability Checklist

  1. With straight legs, can you bend over to touch your toes? Yes / No
  2. Can you rotate and look behind you, pain free, with equal rotation on each side? Yes / No

Balance

It is ok to admit your life is stressful. From the time you wake up you are rushed, stuck at a stressful workplace, and bookend your day sitting in rush hour traffic. The first time you think about quality movement is walking into the gym. Sitting in traffic and meetings all day is not the ideal way to prepare for a workout with 45 deadlifts and pull ups for time.   Balance is divided into two categories, “global” and “local.”   On a global level, analyzing general stress brings awareness to the energy you are bringing into the gym. Sleeping 6 hours, multiple deadlines at work, plus a long commute is the triple threat of general, long duration stress on your body. Throwing in a high intensity workout does nothing but compound the stress and fatigue your body is combatting.   This stress is stored in the tissues and nervous system. Despite your intuition, you do not need to stretch your hamstrings. General, long duration stress creates inflammation in the body. This inflammation is stored in the tissues. The brain communicates with the body through a complex system of nerves passing over and through joints. Increased inflammation in the tissue compresses these nerves and signals to the brain that there is a problem. The tension you feel in your hamstrings has nothing to do with the length of the tissues. What you feel is adverse neural tension that cannot be stretched, foam rolled, or mashed with a barbell. It can only be fixed by reducing stress and inflammation in the body through the breath.  

Global Balance Checklist

  1. Did you get 8 hours of sleep? Yes / No
  2. Was your total work day (including commute) less than 10 hours? Yes / No

Local balance references the asymmetries you have developed through poor movement mechanics and lifestyle choices. When you squat, your right leg is a little stronger and at higher percentages you start to develop a tiny hip shift. Setting PR’s is great, you earned it, but you also are earning the pelvic imbalances that lead to lower back pain.   Your body loves these asymmetries. Your brain does not know back squatting is cool. It recognizes a gigantic weight on your back that is about to crush you. Your brain is going to use every resource and advantage it has to stand that weight up. Your strong leg is going to bear the brunt of that load because your brain knows your weak leg is going to fail.   Over time, asymmetries develop, imbalances shift your pelvis effecting the way you walk, sit, and train leading to chronic pain.  

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Local Balance Checklist

  1. Can you stand on one leg for 30 seconds? Yes / No
  2. Can you stand on one leg with your eyes closed for 30 seconds? Yes / No

Behavior

Lower back pain is not something that happened to you. Lower back pain is the symptom of the default behaviors you have adopted over the years.

Default behavior patterns are hard wired into your daily life. The way you brush your teeth and drive to work are practiced so frequently that they become automatic. Lower back pain is no different. Your default behaviors, stress management and movement patterns are so automatic that you do not think about their downstream, negative consequences.

By changing your behavior patterns, you can change the outcomes.

The first action is always to find stillness and focus on the breath. Once you have established this baseline, then you have the chance to properly layer in mobility, stability, strength, and conditioning.

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Did You Pass?

In the 8-step checklist, how many Yes’s did you have? How many No’s?

If eight of your answers were “Yes” — Congrats! You get it and have your low back health dialed in.

If six of your answers were “Yes” — Your risk for low back pain and injury increases.

If you had less than six “Yes” responses — Unfortunately you need to take action today. The luxury of time is not on your side.

Thanks for reading!
-Anders


Begin your journey towards eliminating lower back pain and developing a stronger foundation to your fitness by downloading your free copy of The Low Back Fix eBook now.

The post Lower Back Pain: 8 Step Checklist to Eliminate Pain When You Are Training appeared first on Barbell Shrugged.