WheelchairFit's What Ya Bench: Recent Episodes
Justin Malaise
I talk Lifting, Wheelchair LIfe and Sports (mostly NFL).
As a 20+ year Paraplegic and CPPS Certified Trainer, Justin Malaise shares his thoughts on wheelchair/adaptive training focusing on building strength and muscle through free weight barbell, bodyweight and crossfit exercises. He will also share any recent or past wheelchair life experiences such as wheelchair travel or accessibility headaches he has dealt with. Finally, he will also share thoughts on his beloved Wisconsin Sports teams, especially the Packers, as well as other NFL and College Football thoughts.
In Episode 32 Justin talks about:
- Why the long layoff? Over 1 1/2 years since last podcast, why?
- Adaptive Crossfit Wheelchair Competitions - Different Classifications, Divisions, RX vs Scaled
- Getting Better - Strength is VITAL!!!!
- Dopesick
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 31 Justin discusses:
- His favorite approach for setting New Max Lifting PRs
- His high level approach to betting the NFL Playoffs
- NFL Conference Championship Picks for Packers vs Bucs and Bills vs Chiefs
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In episode 30 Justin discusses:
- Getting his new Wheelchair, a Per4Max crossfit chair.
- HIs first year participating in the Wheelwod Open, an adaptive crossfit competition
- NFL Week 14 and current NFL playoff team tiers.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In episode 29 Justin discusses:
- Prioritizing Recovery with an Infared Sauna
- Russell WIlson's struggles
- The Baltimore Ravens are still good
- NFL Week 10 Recap
- NFL Week 11 Picks
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In episode 28 Justin discusses:
- How NFL line play is everything, and how we are reminded every November.
- NFL Picks are on FIRE at 17-4-1 in the last 3 weeks
- NFL Week 9 Recap
- NFL Power Poll Updates
- NFL Week 10 Picks
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 27 Justin discusses:
- The huge DUD of the NFL Trade Deadline
- NFL Week 8 Recap
- NFL Power Poll Updates
- NFL Week 9 Picks
NFL PIcks are 9-3 last two weeks!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 26 Justin discusses:
- NFL Week 8 ATS Picks, there are 6 games he really likes
- NFL Power Poll Updates
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 25, Justin discusses
- Harley Breaking down, what to do as a wheeler?
- THoughts on Mike McCarthy as a Packer coach and now the disaster for the Dallas Cowboys
- Brief thoughts on the Green Bay Packer win in Houston
- NFL Week 7 Recap
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 24 Justin discusses
- NFL War on Analytics
- NFL Trade Deadline, Teams need to be Ultra-Aggressive
- NFL Week 6 Recap
- NFL Power Poll Updates
- NFL Week 7 Picks
- NFL Lock of the Year Pick
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In episode 23 Justin talks about:
- Fitness PRs and Fitness is a Journey not a Destination
- NFL Week 5 Recap - Starts around the 7 minute mark
- NFL Week 6
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 22 Justin pivots and talks all NFL.
- Amateur NFL Betting TIps
- Thursday Night Recap of Bears vs Bucs
- Week 5 NFL Thoughts and Picks
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 21 Justin discusses:
- Measuring Progress through Key Indicators for Strength and Performance
- My ideal indicators and movements to test
- My strengths and weaknesses in Fitness
- Buying a New Vehicle as a Wheeler
- NFL Thoughts through week 3
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 20 Justin discusses:
- Beware of Fitness Frauds
- From youtubers using fake weights to heavily doctored instagram photos
- The NFL Must do a Bubble
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 19 Justin discusses:
- Getting his first un-assisted dumbell/kettlebell deadlift!
- No strap or band, and what led to the progression
- His first year in the wheelchair post accident and all the struggles that went with that year.
- Sports are back! NBA and NHL all day, every day
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In episode 18 Justin rambles about various topics:
- Elbow sleeves to help with injury
- New Wheelchair Ordered
- Making Friends in a Wheelchair'
- Sports in the Pandemic - NHL has a chance to be a big winner
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In episode 17 Justin discusses:
- Improving your Overhead Press
- Using ancillary movements like the Incline Bench Press, Close Grip Bench Presses and Landmine Presses
- Can we get more ramps please?
- Unsolved Mysteries
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 16 Justin discusses:
- Why Build out a Home Gym?
- What to Consider for a Home Gym?
- Long and Short Term Goals, Budget and Space Limitations
- Pelham 123
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 15, Justin discusses:
- Embracing the Suck
- Trying new exercises and improving weaknesses
- The benefits of embracing Crossfit
- Frustrations of Wheelchair Vacation Accommodations
- Watch LIst
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 14 Justin discusses:
- Why Max Strength Matters
- WHy you should include Heavy days in your traning
- Cluster Sets, my favorite method for heavy days
- Going to the Gun Range
- Watch List: Yellowstone and The Fugitive
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In episode 13 Justin talks about:
- Continuing with the BIgger Arms theme through the Triceps
- Discusses his favorite Triceps movements
- Dealing with dumb/rude people when in a Wheelchair
- Recent Watch List: The Story of Us (America)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 12, Justin discusses:
- How to build bigger arms
- Including his best Biceps movements
- Florida Driving and Parking issues
- Recent Watch list includes No Country for Old Men, The Nun, Skeleton Key and the Rogue Invitational
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 11 Justin discusses:
- Ideal Workout Length
- High Frequency Training
- Comments on Protests
- Recent Watch List includes The Invisible Man, recent season of Curb Your Enthusiasm, Game of Thrones Season 4
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 10 Justin discusses:
- Lifting and Working Out with Injuries
- Assessing what you can and cannot do to heal quickly
- Exercising after a layoff
- My first time doing the crossfit WOD Murph
- Dealing with Holiday crowds in a wheelchair
- Armageddon
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 9 Justin talks about:
- The Bench Press
- Why it has gotten a bad rap lately, and how this is silly.
- Different Bench Press Variations
- Ideal for Max Strength testing, Volume and Muscle Endurance
- Bench Press Problem Areas
- Bench Press Coaching Points
- Swimming for Wheelchair users
- Scariest Movie of All Time, The Exorcist
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Memorial Day weekend is upon us, Justin will provide some tips to prevent you from completely destroying your fitness progress:
- Try avoiding a 3 day drinking bender
- Try to avoid overeating every meal, of every day over the extended weekend
- Find a way to sneak in some fitness. Through walks, or activities that have you walking around while you sight see
- Do what you can to avoid compounding all these symptoms into a massive setback.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In episode 8 Justin discusses:
- Why I Love Lifting
- Especially lifting free weights and the many reasons they are GREAT for Wheelers
- Why Strength Training is the Fountain of Youth.
- Supplements. What is beneficial, what is crap, and stuff that is in between.
- Re-Rewatch of Jaws
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 7 Justin talks about:
- Strength Training vs Cardio for wheelchair athletes
- Cardio Options for Wheelers
- Special Shout out to Battle Ropes and the effectiveness of Battle Ropes
- Evacuating when in a wheelchair, we had an emergency wildfire evacuation, what to do?
- Brief opinion on the 90s Bulls teams from the Last Dance Documentary.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 6 Justin discusses:
- Pull Ups and DIps and reasons why they are SuperHuman upper body exercises.
- Wheeling in Ditches as a fun exercise mix up.
- Training Shoe recommendation for Wheelchair Trainees.
- Gym Scam Netflix show idea.
- Re-re-watch of Game of Thrones
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 5 Justin discusses:
- The importance of Big Movements (multi-joint) over Smaller Movements (single joint) in your training.
- Why big movements are more effective and a better use of your time.
- Examples of Ideal Big Movements for Wheelchair Lifters.
- Specific Example of Big Movement benefits with Heavy Incline Bench Presses.
- Got the Harley Trike back on the road!
- Still problems on the bike path.
- Finishing up with Packers Draft thoughts.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Justin reacts to the Packers trading up to draft QB Jordan Love.
No fitness discussion, just a reaction to the draft pick of Love.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 4 Justin discusses Diet, vents about ancillary costs of living in a wheelchair and his recent watch list.
- Why Diet is even More important for wheelers.
- Know you caloric intake
- Know the different calorie targets for different goals (weight loss, maintenance and growth)
- Understanding how calorie targets are different for wheelers.
- Venting about the crazy costs of living in a wheelchair (wheelchairs, cushions, tires/tubes, hand controls, etc)
- Recent Watch List
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In Episode 3, Justin talks about:
- The Best Approach for Longterm Gym success. It is Extremely Simple and ideal for Wheelchair Lifters.
- Tracking your workouts and why it is a must do for any gym-goer.
- Bike Path Etiquette, Be aware of your surroundings, and know your Left from your Right.
- Brief Packers Draft Concerns, Please do not get cute Green Bay!
- Recent Watch list includes starting Breaking Bad then a rewatch of Appollo 13, Enemy of the State and Godfather 2
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Justin will discuss:
- Why Pursuing Fitness from a Wheelchair is SO important.
- Where Wheelers can Start with Fitness.
- Fighting off Fear when starting to goto a Gym.
- Moving a Wheeler's Showerhead, WTF?
- Dealing with Corona, Start that Pet Project
- Ozark Discussion
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Intro Episode to the Podcast.
Describing what the Pod will be about:
- Adaptive Fitness
- Wheelchair Life
- My Personal Experiences
- Some Sports
- What We Are Watching. Movies/Netflix, etc.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app