15 Minutes of Strength: Recent Episodes
Rise Above Performance Training®
The show where we explore and discuss the vast Landscape of Strength to help all of us live our best and strongest lives.
It has been a while and this episode is an update as to what I want to do with these podcasts going forward and how I plan on adding it in video format.
The goal has always been to provide simple, practical and easy to understand training advice and I will continue to do that in a philosophical level using this format.
Questions on topics and constructive feedback are welcome!
Thanks for Listening!
Contact: info@riseabovestrength.com
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Thanks for Listening!
Contact: info@riseabovestrength.com
Clickable Links:
Newsletter
YouTube Channel
Blog
Instagram
Facebook
Twitter
In this (unlucky) episode I read and answer a subscriber’s question on how to train as we get older.
It is very important to maintain your strength as you age to keep your body and mind healthy.
If I were to construct a program for a healthy lifestyle I would make sure my mindset is one of a long-term health and fitness journey which makes the details slightly less relevant as simply doing the work 5-6 days a week.
I explain why bodybuilding programming, not the exercises, might to be the best for the aging athlete and how to structure a weekly routine including daily mobility either during the morning, before your workout and/or before bed.)
Finally I will construct a program based on the activities listed and how to get it all in an be successful for the long term.
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
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In this episode I go over how to workout by Yourself successfully, yes, there are benefits.
The two most challenging elements will be Motivation and therefore that affects Consistency which will stifle progress.
Consistency is King/Queen! You can have low motivation but do it anyway.
Schedule your Workout during your day.
Have a Backup Plan if things change that day.
Have a Plan for your workouts;
Weekly – To make sure you get in what you want to accomplish for the week
Daily – Make sure you accomplish what you want for that session [GOALS] (go by feel). Have a workout goal for that day or workout (form, movement quality, slowing things down, breathing)
Multi-task in between; Be Productive! (Vacuum, clean, read and book, paperwork, answer an email)Subscribe the Podcast on the following platforms:
iTunes
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Google
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
Instagram - https://instagram.com/riseabovegym
YouTube - https://goo.gl/UUuW8z
Facebook - https://www.facebook.com/RiseAboveGym
Twitter - https://twitter.com/RiseAboveGym
In this episode I go over why a home gym is essential and what makes up the perfect home gym for you.
In this episode I will discuss:
Why a home gym is necessary
Home gym personal purpose
Essential space and equipment to consider
I want to thank you all for joining Me today; I hope you found the information valuable. If you liked the content and want to hear more, please consider subscribing to the podcast (iTunes, Spotify etc.) as well as the Rise Above Performance Training YouTube Channel.
Check out the site at Rise Above Strength.com and sign up for the monthly newsletter.
Subscribe the Podcast on the following platforms:
iTunes
Spotify
Google
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
In this episode I go overtime with trainer Tevin Cherry who has cerebral palsy and is using strength and conditioning training to overcome his condition and help others out as well.
In this episode we discuss Tevin’s journey:
- Who Tevin Cherry is
- When he got diagnosed Cerebral Palsy
- What Rehabilitation looked like 30-years ago
- How he took over his own training in college
- His early years of training in the gym
- The Importance of a strong support system for success
- How he uses mobility micro-movements for strength, along with body awareness
- How his recent training has helped him accelerate his results
- What movement does he wished he started sooner?
- How Tevin stays motivated with his training
- What three training ideas would he give someone with cerebral palsy looking to start out?
Where to Find Tevin: Instagram - https://instagram.com/buster_the_strongman
Website - https://www.therealstrongman.com
Subscribe the Podcast on the following platforms:
iTunes
Spotify
Google
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
Instagram - https://instagram.com/riseabovegym
It happens to all of us inevitably, the dreaded injury. Though we might not be able to participate in all the activities we were currently doing; this does not mean you can stop training all together. Remember there is a lot more that you CAN do than can’t.
In this episode I will go over a game-plan on how to work around those injuries and keep you in the game.
1) Honest assessment of the injury2) Turn down the [workout] intensity and turn up the focus
3) Work On the injury for healing and future preservation
4) Go hard on the non-injured areas
5) You should still be making progressSign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
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Is it Ok to Workout Everyday?The Sh ort Answer…YES but how do you do it.
- Distinguish between WORKING OUT and TRAINING
- Listening to your body: Before, During, and After
- Training Variability (weights, running, kettlebells, bodyweight, yoga etc.)
- Include daily recovery exercises, movements
- A few times a year consider training for something
Check out the site at Rise Above Strength.com and sign up for the monthly newsletter.
Subscribe the Podcast on the following platforms:
iTunes
Spotify
Google
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
Instagram - https://instagram.com/riseabovegym
Facebook - https://www.facebook.com/RiseAboveGym
Twitter - https://twitter.com/RiseAboveGym
YouTube - https://goo.gl/UUuW8z
As the New Year comes upon us so come the Resolutions or Proclamations to do Better this Year but are they really the right way go about it when:
80% does by the second week of February (approx.…36 days)
There might be a better way as in to make Goals:
Start from a positive place
Make a Goal List of what you want to accomplish:
· Make categories with specific goals
· Make some more challenging than others
· Don’t have to necessarily have a timeline
· Write them down so you can see them weekly/daily
· Share them with someone
Make a Weekly to Do List
· Categories
· Prioritize
· Have a Specific way to go about completing the task
· Write it down and have it visible, phone, paper, white board
It’s Ok if you don’t complete everything especially your stretch goals; you can roll them over to your next year; Progressive Progress is the Ultimate Goal
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
Instagram - https://instagram.com/riseabovegym
Facebook - https://www.facebook.com/RiseAboveGym
Twitter - https://twitter.com/RiseAboveGym
YouTube - https://goo.gl/UUuW8z
In this episode:
The beginnings of Steve’s strength journey.
Our first weight sets.
What drove him to start lifting weights.
What keeps him going to continue training.
What our weight training was like during high school.
How his training has changed over the years.
His current training goals.
Necessity being the key to progression.
Movement being therapy.
What he would tell his younger training self.
Current training trends he does not like.
Steve’s secret sauce for longevity.
How Steve keeps motivated.
Find Steve at his company’s website.
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
Instagram - https://instagram.com/riseabovegym
Facebook - https://www.facebook.com/RiseAboveGym
Twitter - https://twitter.com/RiseAboveGym
In this episode I will go over the Most Common Mistakes I have seen over the years of training and give my opinion on how to shift towards the optimal.
Your Plan
Most people’s plan are either Too Much or Not Enough
Define your Goals first and be honest about them:
How do you want to train? How often? What are you training for?
Chasing Numbers
Good way to quantify workout and see progress but are the results making you better overall? Are they aligned with your goals?
Not Doing Mobility Work
Primes the body for movement
Helps for a better workout and recovery
May help prevent injuries
They can pinpoint what you need
Doing What you Like but Ignoring What you Need
Every workout should have an exercise/movement that you don’t like because it is generally what you need.
Most Men skip: Single Leg work, most Women skip: Upper Body work.
Not using GripAlmost ever exercise can utilize Grip Strength and it is usually the Limiting Factor in strength training
Activates muscles and increases strength (irradiation)
Make movements safer and more stable
Increase upper body strength
Not Doing Dynamic Work
Never stop doing it, even as you age
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
Instagram - https://instagram.com/riseabovegym
Facebook - https://www.facebook.com/RiseAboveGym
Twitter - https://twitter.com/RiseAboveGym
YouTube - https://goo.gl/UUuW8z
In this episode we go Overtime and cover:
Who is Jason Dolby?
What happened during a recent injury?
What he Immediately did after he injured himself.
The Brain and Body Movement connection.
Why swelling is both good and bad.
How to utilize Baby Mobilization.
How Gamifying proved to be the biggest game changer for his rehabilitation.
Peanut butter at a rehab tool?
Why NOT allowing the strong-side to work aids in recovery.
Injury protocol guide.
Make sure to check out Jason Dolby in the following locations around the web:
Website
One Hour Long Cycle Website
YouTube Channel
Instagram
Facebook
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
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In this episode I’ll cover things to consider when structuring your strength training program going forward into adulthood.
Change your Mindset
Your training mindset needs to change from the Specific-Short-Term to the General-Long-Term.
- Long term health?
- Play with your kids?
- Try and new activity?
Be Consistent with Less: Frequency Over VolumeDitch the Long Training Sessions; focus on the Quality over Quantity of the session.
Change the Way You Train
Keep the Frequency over Volume Principle in-mind
Work on things that you haven’t done before or in a long time
Add more Mobility and Stretching work
Be more Balanced with your training programs
Schedule Flexibility Have a General Plan of what you want to Get-In (achieve) for the week
Be Flexible with that plan
Plan on doing some physical activity daily.
Subscribe the Podcast on the following platforms:
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
Instagram - https://instagram.com/riseabovegym
Facebook - https://www.facebook.com/RiseAboveGym
Twitter - https://twitter.com/RiseAboveGym
YouTube - https://goo.gl/UUuW8z
In this episode I am going to over what parents, coaches and athletes should consider and look for when they are choosing a Youth Strength and Conditioning gym and program.
GOOD or CONVENIENTHave a little wider net when performing your initial search
Not all gyms have dedicated to Strength and Conditioning Programs that cater to athletes either starting out or experienced.
Some Sports programs have integrated S&C programs run by the coaches themselves or outside trainers do these provide what you are looking for?
GOALSWhat are the Parent’s Goals for the short and long term? Child’s goals?
EXPECTATIONS
What are the Parent’s Expectations for the short and long term?
Should you offer a free consultation?
TEAM or INDIVIDUAL
Some like more personal attention
Some like a smaller feel so they can focus on themselves
AMENITIES or PROGRAMMING
Bigger and fancier is not necessarily the best.
Knowledge and experience of the trainer
Ability to assess individual demands daily, each time they come in and adjust
Proper progression of the program for each individual
Instilling confidence
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
YouTube - https://goo.gl/UUuW8z
Instagram - https://instagram.com/riseabovegym
Facebook - https://www.facebook.com/RiseAboveGym
Twitter - https://twitter.com/RiseAboveGym
I am going to do something in this Primer Episode I do not normally like to do; Talk About Myself and Make it All About ME
In this I will go over:
- Who I am
- Why I am jumping on the Podcast Bandwagon
- What to expect from the Podcast going forward.
WHOOwner of Rise Above Performance Training, Belmont CA established in 2008.
Work daily with; Athletes, First Responders and Willing Adults
Started out:
Playing Multiple sports (Soccer, Baseball, Basketball…)
Injuries
Fascination with physical therapy
Education:
Undergrad-Kinesiology (Pre-PT)
Internships
Physical Therapy Graduate school
Dropped out and applied to Kinesiology graduate school and started down the training path, Learning, Accumulating Certifications
Started at a local gym (9-12-2001) and learned how to train and work with people
Graduate school
Thesis published Journal of Strength and Conditioning Research
Built a garage gym
WHYRunning the gym
Training people daily
Create content for the Rise Above Performance Training Blog & YouTube Videos
PodCasting is a way to challenge myself
WHAT
Going forward I want this Podcast to be about Learning and Applying Strength
Strength can come from anywhere: Physical, mental, inspirational
I want to do this all in a 15 min format, giving you the content in a quick and compact manner so you can reflect, use and apply it right away
Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/
Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/
Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z
Follow Socially:
Instagram - https://instagram.com/riseabovegym
Facebook - https://www.facebook.com/RiseAboveGym
Twitter - https://twitter.com/RiseAboveGym