This podcast is all about fitness, dieting, encouraging each other, discussing theology, and of course....BACON. You can connect to us via our Facebook group and e-mail any questions and suggestions to our e-mail - firstname.lastname@example.org. Our website is baconbiblesbarbells.com.
May 8, 2017
Kidney Donor and Gastric Bypass surgery - how do both of these things affect your life and wellness? We have a guest from the group who we are very excited to interview! Leah Good goes into detail on why she got Gastric Bypass surgery and donated a kidney. She also runs half marathons and is training for a mini triathlon. Some of the questions we discussed included: Gastric bypass - are you unable to eat a full meal? Body image - how did other people help/hinder? What were the circumstances around you donating a kidney? How has being without one of your kidneys affected your life? How has it affected your training? How do you train for a half-marathon? What is your best time? What is your goal time for any upcoming race? How many do you run a year? Why do you enjoy half-marathons? Mini-triathlon - how does that differ from a half-marathon? How is the training different? Which do you enjoy more? What is your best time for the mini-triathlon? What is mini about the mini-triathlon?
May 1, 2017
Kenric hosts this episode as we take questions from our listeners. We had some amazing questions to tackle: What was Everett's favorite left behind book? Everett why does your bench suck? If you had to choose between a unicorn frappuccino or doing crossfit for a day which would you choose Bulking: say you want to gain 25 lbs... it's it better to gain slowly to keep up with your lifts or eat all the things and stop when you hit your goal. Favorite accessory lift for the big 4 sbdo For power lifters are "weighted pelvic thrusts", permissible or profitable?
April 24, 2017
We had a new guest with a whole new sport to be introduced to the show - throwing! Janine Kuestner is a personal trainer, throws coach, and thrower. She has spent time coaching at the City College of New York, Walsh University in Ohio, Hillsdale College in Michigan, and now is coaching part time at Notre Dame College in Ohio, and working part time as a personal trainer, as well. She is also a certified strength and conditioning coach. Some topics we discussed included: What led you to want to get into personal training? Did you play any sports growing up? Are you still active in any of these sports? What do you love most about being a personal trainer? What are a few things you have notice about personal trainers that you wish you could change/do differently? As a potential customer, what should I be looking for in a good personal trainer? What is the difference between a personal trainer and some dude with a print-out of a workout he found on bodybuilding.com who wants to charge me to count to 6 for me? Any interesting stories with you experiences as a PT? What is one thing that you’ve heard/read that is WRONG/MYTH? What would you like to tell peeps that are interested in working out but just don’t know where to start? Her podcast/website can be found here!
April 17, 2017
So, I have a thesis: Evangelicalism is the new Liberalism. Now that’s a pretty bold statement, so we need to define terms, examine the situation, and determine if I’m right… Defining the Terms: Evangelicalism This is difficult to define precisely. We can start by saying what it’s not: Not the Lutherans in Germany (for any Germany listeners) Not the doctrines that were originally associated with evangelicalism: the five fundamentals, with a focus on the inspiration and inerrancy of Scripture, and the need to be born again to be saved. A voting block. A watered-down version of Christianity. (We see this in the fact that Evangelicalism as a whole has begun to capitulate on the issue of homosexuality and gay marriage...not the political question, but the Biblical question) Joel Osteen TD Jakes Steven Furtick Ryan Meeks (Eastlake Community Church) A Christianity that is almost solely focused on personal relationship and personal experience. By ‘Evangelicalism’ I mean what it has become: This might take a bit of effort to define as well, because we think of liberal as left-leaning, anti-war, socialism, etc. But that’s not historically the meaning. In fact, in the early 20th century, the liberals were the God and Country defenders who were pro-war, anti-communism, etc. Every mainline liberal church had an American Flag and sang the Battle Hymn of the Republic for the 4th of July. The Resurrection of Christ was impossible, based on scientific fact, so there had to be another explanation. The Bible was obviously the words of man and was subject to error. The virgin birth was obviously impossible, and so was not true. Miracles: out. They emphasized the “personal” nature of one’s faith...so much so that they began to make concessions for different beliefs: Liberalism Through the decades, there were areas of commonality between these two groups - especially during the cold war years. As things moved into the 70s, there was a shift and the Jesus People movement became the anti-culture to the Hippy movement...but both had similar premises of love, relationship, downplaying doctrine, etc. And this is where Evangelicalism splits from liberal theology for a time. Through the 80s and 90s there is a kind of back and forth between liberalism and evangelicalism...but both have similar backgrounds. Where does it get problematic? I’d say that evangelicalism was never committed to doctrine. It was always something that was convenient and accepted in the culture so they kept it. But as soon as it became rejected by many people, the doctrinal days of evangelicalism was over. As each doctrine was challenged, evangelicalism held on longer than the culture, but eventually gave in. Evangelicalism’s biggest weakness, in my opinion, is a desire to be accepted. Heterosexual ethics Divorce Homosexuality Now the LGBT and Transgender issues Orthodoxy (what we believe) grounds orthopraxy (how we live). But when orthopraxy takes over as the predominant need (and in a twisted way) it redefines orthodoxy. So the doctrine of God gets redefined to mean that God is okay with divorce in the church. God is fine with gay marriage in the church. God is cool with transgenders being accepted in the church. In the end, evangelicalism can’t separate the two kingdoms, and so the kingdom of God ends up looking like the kingdom of this world (since they failed to make the kingdom of the world look like the kingdom of God). Evangelicalism, then, prioritizes personal relationship with God over doctrine and cultural engagement and acceptance over doctrine. This is why Evangelicalism is the new Liberalism.
April 10, 2017
This bio can be found along with Dr. Henoch's articles and videos here. Quinn Henoch has a Doctorate of Physical Therapy from the University of Indianapolis and is head of sports rehabilitation for JuggernautHQ in Orange County, CA. He is also the founder of ClinicalAthlete, which is a network of health care professionals who understand the performance-based needs of athletes. Quinn played football at the Div 1-AA level at Valparaiso University as a defensive back. Since 2011, he has trained exclusively for the sport of weightlifting, having competed in the 2014 American Open and posting qualifying totals for the National Championships, as a 77kg lifter. He has also competed in track and field, Crossfit, and powerlifting. Questions that were discussed in the episode were: Clinical athlete, why did this need to be started? How did you find people to join your network? What test/accreditation do they need to pass to become part of the network? How can I spread the word to my local doc/chiro/therapist to get on the network? Why are medical professionals so averse/ignorant when it comes to basic body mechanics and the squat/bench/deadlift? What bugs you the most when it comes to basic PT services? If it were a perfect world, what would be some changes you would like to make to how we currently diagnose/treat/serve our strength athletes post injury? What are the common Powerlifting injuries and what are some prehab movements to do for them? Do you recommend a particular stretching/mobility routine for total body mobility? Quadriceps Tendinitis - how do you treat this and work through the pain?
April 3, 2017
Mike Tuchsherer’s BIO - Attended the United States Air Force Academy and started competing in powerlifting in 1997. An old list of achievements of Mike include: Mike became a State record holder in Indiana and Kentucky when he was still a Sophomore in High School Mike graduated from competing at the College level to the Open division. Mike has won 4 USA Powerlifting National Championships Mike has won IPF Junior Worlds Mike has placed 2nd at the IPF Senior Worlds that was also his first ever senior world contest Mike regularly competes in local meets to help spread the word on Powerlifting In 2009, at the World games, which is an international, ultra-prestigious event organized by the International Olympic Committee, Mike became the first American male in history to win the Gold medal for Powerlifting. Basic questions - Why did you get into powerlifting? What are your strength numbers -best & current What are the most common injuries you see from powerlifters and what is the usual reason for this? What do you take on a regular basis to supplement your training? What is your worst injury and what did you do to fix it? What accessories do you use for lifting? What supplements do you take? What pet peeves do you have when it comes to training in a gym? What is one thing you have heard many lifters say that is WRONG/MYTH? Favorite powerlifter to watch progress/compete? Here are some further questions regarding programming: Why is it called the Reactive Training Method? What is autoregulation? What is traditional percentage based programming? Your 1RM is fixed and you lift a fixed percentage that fluctuates as the program calls for it but the 1RM max is a fixed amount that doesn’t account for how you the lifter feels in the gym (stress, tired, CNS fatigue, etc). How does autoregulation differ from traditional percentage based programming (linear programming)? How did you discover autoregulation? What is RPE - rate of perceived exertion RPE @7 definitely do 3 more reps RPE @10 maximal effort What is the leading cause for having a bad day? Drinking caffeine, not enough sleep? What things can we cut out of our daily intake/life to minimize bad days? RPE allows you to make the program fit you and your life. Seeker sensitive to borrow a church term :P What is the question you hear by most of your lifters? Not only does this help you adjust your program when you are having an off day but it allows you to set PRs when you are on your game as that 1RM number was something that was fixed a few months ago in your previous training. What about beginner lifters trying to dial in RPE? What about Load Drops and Repeats? Load Drops - drop weight and work until RPE is at a certain specified set Repeat - repeat load until you get to a certain RPE as specified What about resting between sets, should rest times be consistent to keep the RPE accurate? How do you determine your beginner RPE?
March 28, 2017
PowerPastor rocked it at his fourth powerlifting competition last weekend! He beat his expectations for his overall numbers and he's here to tell you what went right and what he'll tweak for his next competition.
March 20, 2017
Juggernaut Training Systems made this timely video that we are discussing in today's episode! The basic overall points to the episode outline are these: Sign up...don’t keep waitinga. powerliftingwatch.com What to expect Check-in Federation membership Equipment check Belt Sleeves/wraps Wrist wraps T-Shirt Singlet Find your rack heights (everett takes crappy notes) Squat, bench - if you don’t know, ask If you mess up the heights tell the peeps if they can adjust the heights Weigh-ins: don’t cut If in the morning before weigh-ins, skip breakfast After weigh in, eat all the carbs, avoid fats, eat some but not much protein Example - rice krispy treats, nutrigrain bars, bagels and jelly, whey protein to feel full during the day Avoid PB&J; sandwiches Hydration is critical - water, pedialite, gatorade powder mixed in water Pick opening weights: 90-93% (consistent 3RM) Warm up Squat Bench - generally shorter than warmup for squat bar for 15 reps, 40 kilos for 5, 60 for 5, 80 for 2-3, 92.5 kilos for 1 or 2, 100 kilos 1 rep w/ commands (looking to open at 102 kilos or 242 lbs) Deadlift - no need to warm up too much as you should be warm with squat and bench. Opening at 180 kilos, 60 kilos for 3-5 reps, 100 kilos for 2-3 reps, beyond that, singles 130 kilos, 160 kilos then open at 180 kilos Know the Rules and Commands Squat Bench Deadlift If you miss your opener on a technicality, repeat the same weight, every lift you do is a PR If you miss a lift because you weren’t strong enough, repeat the weight First meet 2 numbers written down - one for “that felt heavy” and one for “that felt good” If the weight felt super heavy (10 RPE, you could skip the next attempt) If the weight felt heavy, 2-4% jump from one first to the second or the second to the third If it felt good, 3-6% jump Have a plan if things feel great and if things don’t feel great We are opening in the 90% range, attempts could be 91%, 94%, 98% compared to what you do in the gym Feeling strong - 91%, 96%, small PR 101 or 102%
March 13, 2017
Really excited to have with us Greg Nuckols - creator the fantastic research-based website - Stronger By Science He is somewhat of a mentor for both Everett and Dave and he is here to share his story and to get into the weeds regarding the strength sports. Some of the questions we went over include - Why did you get into powerlifting? What are your strength numbers -best & current What are the most common injuries you see from powerlifters and what is the usual reason for this? What do you take on a regular basis to supplement your training? What is your worst injury and what did you do to fix it? What accessories do you use for lifting? What supplements do you take? What pet peeves do you have when it comes to training in a gym? What is one thing you have heard many lifters say that is WRONG/MYTH? Favorite powerlifter to watch progress/compete? Why the recent website name change from strengtheory to Stronger By Science? What are the key things to keep in mind for guys who get into powerlifting at older ages (37 for me, training 4 years now, best lifts: 550/300/550) Key things for recurring injuries (adductor pull, same leg)
March 6, 2017
Toney ran a half marathon in 2 hours and 22 minutes and we got to talk about how CF training actually helped him have such a terrific time in the race. He provided a few tips on his process on preparing for the race, his process for running the race using tech and different strategies to get a great time, and his recovery after the race. Also tax season is here and we have had a few questions on what to spend the tax return on. We dive into that as well as give a few words on possibly considering changing your W-4 to minimize how much the government is taking out of your paycheck. You can find that calculator here We chat about what gear you should own based on whether your a regular gym bro, a powerlifter, olympic lifter, or crossfitter. We also talked a bit on what gear you should avoid, what supplements you should buy, and much more!
Feb. 27, 2017
Our last minute guest had to cancel and so we brought Kenric in for an impromptu ask me anything. We talked about various topics - work/life balance sumo v conventional deadlifts Kenric doing strongman and powerlifting at the same time mobility work before and after lifting We have some exciting guests and Dave will be flying to the Arnold Classic with his lovely wife next Thursday so we may have a gap in our regularly scheduled program.
Feb. 26, 2017
Dave Matthews (not that Dave Matthews) is a local artist who has painted the most epic mural here in Wilson. As all things that are epic - it is under attack via the local govt per a signage law stating that the mural is too large to include the name of the company. Details can be found here
Feb. 21, 2017
We got to chat with equipped lifter Don Powers and talk about old school equipped powerlifting. Some of the topics covered: Why did you get into equipped lifting? What are your strength numbers -best & current What are the most common injuries you see from equipped lifters and do they differ from raw powerlifters? Why did God create bench only category? Do you hate the bench only guys? Why not? What do you take on a regular basis to supplement your training? What is your worst injury and what did you do to fix it? What brand for equipped lifting is your fav? What accessory do you prefer that some lifters don’t use? Favorite music when training? What is one thing you have heard many lifters say that is WRONG/MYTH? Favorite equipped powerlifter to watch progress/compete? What about non-equipped? Do powerlifters need supplements and if so, which?
Feb. 13, 2017
Legalism definition - Legalism is the obeying of God's commands in order to obtain salvation, maintain salvation, and/or entitle a person to final glory. Legalists believe that it is their law-keeping that gets and keeps them in favor with God. Some passages illustrating legalism - 30 What shall we say, then? That Gentiles who did not pursue righteousness have attained it, that is, a righteousness that is by faith; 31 but that Israel who pursued a law that would lead to righteousness[a] did not succeed in reaching that law. 32 Why? Because they did not pursue it by faith, but as if it were based on works. They have stumbled over the stumbling stone, 33 as it is written,“Behold, I am laying in Zion a stone of stumbling, and a rock of offense; and whoever believes in him will not be put to shame.” Matt 23:13, “But woe to you, scribes and Pharisees, hypocrites! For you shut the kingdom of heaven in people’s faces. For you neither enter yourselves nor allow those who would enter to go in.” Phil 3:8-11, “Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith—that I may know him and the power of his resurrection, and may share his sufferings, becoming like him in his death, that by any means possible I may attain the resurrection from the dead.” Antinomianism definition - Antinomianism is the belief that Christians are not to use God's law - God's commands - as a rule of life. Therefore, there is now no condemnation for those who are in Christ Jesus. Romans 8:1For I resolved to know nothing while I was with you except Jesus Christ and him crucified. 1 Cor 2:2Whoever believes and is baptized will be saved, but whoever does not believe will be condemned. Mark 16:16 Rom. 6:1-2, “What shall we say then? Are we to continue in sin that grace may abound? 2 By no means! How can we who died to sin still live in it?”3 From monergism.com, “Legalism is, by definition, adding anything to the finished work of Christ—and trusting in anything other than, or in addition to, Christ and His finished work—for one’s standing before God. Antinomianism is the intentional or unintentional denying or setting aside of God’s law in the life of the believer in the name of grace. The former error downplays the sinfulness of man and the reality of indwelling sin in the life of the believer. The latter error downplays the heinousness of sin and the detrimental nature of sin in the life of the believer. On the surface, it might seem that these two definitions limit the first error merely to the realm of justification and the second merely to the sphere of sanctification; however, it is important for us to remember that both errors inevitably end up affecting each of these previous doctrines.” So I’m saved - justified...Jesus’s righteousness is imputed onto my account, I realize nothing i can do can make me any more or less holy in God’s sight. Now I’m in the process of sanctification where I become more like Christ, more holy...less of a sinner than I was when I was initially saved. Where is that line? How do I tread that line between liberty and legalism? Jesus was a monk in a monastery right? Wait, he provided wine at weddings and hung out with the lowliest of society? Maybe I should be doing that then… Is finding the line between legalism and antinomianism bigger than listing the actions of Jesus in his adult ministry and trying to emulate them? How does conscience play a role in all of this? Can an action for one person not be a sin for another? How am I supposed to figure that out? Do I walk around my Christian friends on egg shells until they verbalize to me that I’m not causing them to sin? Why not avoid hanging with Christians at all and just hang with the lowliest of society? How can Arminians/Calvinists fall into legalistic tendencies? We can focus on rules vs relationship with God - the saying that it’s about a relationship not rules. The movement in the modern day church to shun the law and focus on LOVE
Feb. 6, 2017
We wrap up the WSM 2016 finals with NZ Strongest Man Jono MacFarlane! Two episodes ago we discussed the pre-qualifiers and the different athletes backgrounds and issues and now we get into the nitty gritty with the best of the best in the strongman world. The events for the final were as follows: Final Frame Carry - 375 kg 15 meters each way, 30 meters in total Circus Barbell - 163 kgs AMRAP for 75 seconds Deadlift - opening weight 375 kg, athlete successful at heaviest weight wins, Shaw and hall tied at 445 kgs Plane Pull - 60 seconds to pull 40 metric tons 25 meters Kettlebell Throw - 7 kettlebells ranging from 20-30 kg over 4.8 meters in 60 seconds Atlas Stones - 60 seconds to lift 5 stones ranging from 150 kg to 210 kg (total is 900 kg) References: http://www.floelite.com/result/8971-the-commerce-world-s-strongest-man-2016-results#.WJE8RvkrKUk
Jan. 30, 2017
Bear Stout the company - We’re a new apparel company with premium shirts and products; we also host workshops for OLY and Strongman training. • Beer: not yet :) • Porters and stouts--maybe a whiskey ale if available. • Currently, we print on Next Level shirts; printing is local. Nothing against CrossFit if it’s done and coached properly. Many CrossFit or GPP gyms/programs favor the barbell; the barbell (1) exposes weaknesses and (2) tests the body--I’m huge on technique, mobility, and purpose; many lift and join a program without having any of that. • Strongman is practical and functional; cheap too. You can assess and get someone in the “game” after only a few minutes, helping them be a part of the crowd. • Strongman: Mariusz Pudzianowski• OLY: Ursula Papandrea; technical and no BS. Bumpers vs metal plates: either or; as long as the weight is correct.• OLY: Eleiko Bars | Strongman: Log What is the hardest thing to master in oly lifting? Mobility and Patience. What drives Marco De Leon? Conviction and Community :) What are your current strength goals? Life-time achievement goals?• Clean and Jerk: 330• Deadlift: 600• Squat: 500• Log Clean and Press: 300Lifetime: Own a cigar shop and run oly/strongman clinics :)
Jan. 23, 2017
Big Z broke Hafthor Bjornsson's record which Jono MacFarlane had set back in 2009. Big Z beat Jono by 4 inches. WSM 2016 was an exciting competition with some great old faces and some new ones. Events for WSM 2016 Legend for Americans - 1 kg is 2.2 lbs and 1 meter is close to 1 yard Loading Race - 1 kg is 2.2 lbs and 1 meter is close to 1 yard Heat 1 3 barrels 130 kg each 14 meters in 1:15 Heat 2 4 sacks 125 kg each 12 meters in 1:15 Heat 3 3 barrels 130 kg each 14 meters in 1:15 Heat 4 3 barrels 130 kg each 14 meters in 1:15 Hercules Hold - Heat 1 Hold 180 kg each for as long as possible Heat 4 Hold 180 kg each for as long as possible Truck Pull - Heat 2 18 metric tonnes 25 meters in 60 seconds or less Heat 4 18 metric tonnes 25 meters in 60 seconds or less Fingal’s Fingers - Heat 1 5 fingers ranging from 145 - 175 kg (totalling 794 kg) flipped in 60 seconds Heat 3 5 fingers ranging from 145 - 175 kg (totalling 794 kg) flipped in 60 seconds Keg Toss for Height Heat 2 15 kg keg starting at 5.5 meters, 3 attempts to clear bar Heat 3 15 kg keg starting at 5.5 meters, 3 attempts to clear bar Squat - Heat 1 325 kg for reps in 60 seconds Heat 4 325 kg for reps in 60 seconds Deadlift Heat 2 363 kg amrap in 60 seconds Heat 3 363 kg amrap in 60 seconds Giant Dumbbell press - Heat 1 100 kg for 75 seconds AMRAP Heat 3 100 kg for 75 seconds AMRAP Heat 4 100 kg for 75 seconds AMRAP Viking Press Heat 2 154 kg amrap for 60 seconds Atlas Stones - 60 seconds to lift 5 stones ranging from 138-200 kg (total weight is 826 kg) The next episode we will talk about the WSM final as well as the upcoming Arnold Austrialian Strongman Competition that Jono will be competiting in less than 60 days from now.
Jan. 16, 2017
Jake Noel is a strength and rehab coach for his own company Gainz not Pains which can be found at gainznotpains.com. He's also on the gram @ https://www.instagram.com/gainz_not_pains/ We talked about supplements, injuries, powerlifting, injury prevention, training myths, static stretching, and much much more!
Jan. 9, 2017
“You guys know the 23:59 rule? ‘I stretched for one minute. I don’t understand why nothin’ changed.’ Well, ’cause for 23 hours and 59 minutes you did nothing else and your body was like, ‘Well, what’s the default?’” he explains. “One of the reasons this is very effective is that we reinforce this new range with movement. We immediately go train.” - Kelley Starrett http://journal.crossfit.com/2012/07/kstarrjointmobility.tpl youtube.com/watch?v=pgL8GkzpNswttps://www. - check this good video out before the episode if you have time Amanda - via mensfitness.com A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility. Flexibility - what is it and what is it good for? Amanda- You are going to have this genetically or develop it from static stretching. This is basically being really good at stretching. The tendons and ligaments are able to allow further movement, whether by genetics or working hard to stretch farther. This doesn’t necessarily have to do with the ability to perform an exercise like squatting. Which sport would benefit the most from being very flexible? Amanda- Gymnasts, dancers, contortionists, and also causes less pain and stiffness in everyday life. Which sport would probably not benefit from being very flexible? Amanda- I really don’t think any sport would suffer from great flexibility as long as the muscles that need to stay tight for any certain exercise are kept tight. Building muscle for your sport is essential to utilize your flexibility and reduce the risk of injury Mobility - what is it and what is it good for? Amanda- Mobility has much more to do with range of motion and strength working together. Flexibility is a component of it, but the addition is the control and strength necessary for the movement. You could have incredibly flexible shoulders that cannot catch a bar at the bottom of a snatch. Something else may need to be stretched or activated or more muscle needs to be built around that joint. Which sport would benefit the most from being very mobile? Amanda- Really all sports with specific mobility work to the sport, but what comes to mind is Olympic lifting, swimming, crossfit, and even powerlifting in many aspects. Which sport would probably not benefit from being very mobile? Amanda- I think mobility is key for any sport, but should be tailored for that sport. Mobility - how do you do it correctly when we are talking about powerlifting and olympic lifting? Before you lift or program a second workout during the day, preferably before lifting, where you work on the following 3 things: Soft Tissue Work Stretching Joint Mobilization From Juggarnaut Training Systems - http://www.jtsstrength.com/articles/2014/10/13/different-approach-mobility/ Flexibility is, simply put, tissue extensibility. The goal of flexibility training is to increase tissue extensibility. Therefore the greater the flexibility, the greater the ROM. This can be evaluated both bilaterally and unilaterally using gross or fine movements.Mobility is a task-specific assessment consisting of two major elements: The range of motion required to perform the task with good technique The ability to generate proper forces with optimal motor recruitment needed for athletic performance within that full range of motion, including its terminal ends ***A more accurate analysis of mobilization from Kelley Starrett, the go-to guy for mobility (written by Calvin Sun at Crossfit Invictus): “He (Kelley Starrett) describes mobilization as “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.” “We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.” MOBILIZATION, REAL SIMPLE: SOFT TISSUE WORK: Foam Roll, Massage Stick, Lacrosse Ball STRETCHING: static stretching, RECOMMENDED PROGRAMMING FOR STRETCHING = ROMWOD JOINT MOBILIZATION: Banded Distraction, Banded Distraction, and more Banded Distraction WHAT IS NEURODYNAMICS: "Essentially the entire nervous system is a continuous structure and it moves and slides in the body as we move and the movement is related to critical physiological processes such as blood flow to neurones. This movement is quite dramatic and it is not hard to imagine that fluid such as blood in the nerve bed, a constricting scar, inflammation around the nerve or a nerve having to contend with arthritic changes or proximity to an unstable joint could have damaging effects, some of which could lead to pain." "Neurodynamics is an innovative management tools involve conservative decompression of nerves, various neural mobilising techniques and patient education techniques. Neurodynamics offers a fresh understanding and management strategies for common syndromes such as plantar fasciitis, tennis elbow, nerve root disorders, carpal tunnel syndromes and spinal pain." For one to be mobile, they not only require the necessary flexibility to perform the task, but they must also effectively control their body by generating sufficient forces through proper motor recruitment within that full range of motion. Although flexibility training might seem harmless, perpetually increasing joint range of motion is not inherently good. In fact, in some cases, developing unnecessarily high degrees of flexibility can lead to increased joint laxity, decreased soft tissue stiffness, and possibly limit stretch shortening cycle force contributions. Although static and dynamic stretching tend to receive a lot of attention, vibration is also an excellent tool for developing acute flexibility. Although the jury is still out, over time there also appears to be a chronic effect from vibration on improving flexibility. The jury isn’t out on this, much evidence has been shown that this is effective, but it’s rare that you’re gonna see a gym with the equipment to do this and a trainer qualified to program it. IMPORTANT LINKS: http://physioworks.com.au/treatments-1/neurodynamics-neuro-mobilisation https://www.crossfitinvictus.com/blog/mobility-vs-flexibility-whats-the-difference/ https://www.youtube.com/watch?v=btxot7btHag http://deansomerset.com/compression-distraction-and-a-new-method-of-stretching-in-the-gym/ READ MORE: Becoming a Supple Leopard, Dr. Kelley Starrett (DPT) https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837 Another great link from JTS - http://www.jtsstrength.com/articles/2014/02/26/mobility-gone-wrong/ Good videos on mobility - https://www.youtube.com/watch?v=ioFCuO_Qmaw https://www.youtube.com/watch?v=ch0vOyFhvHk https://www.youtube.com/watch?v=xlf0tqvh8pI https://www.youtube.com/watch?v=SJMTGsFFTG0
Dec. 29, 2016
Hey all, we have had a RECORD YEAR! We have had a record number of guests on the show as well as adding three new hosts to the show, Everett, Toney, and Amanda! This is one of my favorite episodes - we had Anthony Kroeker and Ricky Heeb to talk about their experiences building home gyms, pros and cons as well where to get the gym equipment and what equipment you can get on the cheap vs what equipment you should pay more for. Enjoy!