Progressive Rehab & Strength

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In this episode of the Progressive Rehab & Strength Podcast, Dr. Rori Alter and Dr. John Petrizzo break down how strength training allowed a 75-year-old barbell trainee to avoid inpatient rehab after fracturing both her hip and wrist. Her story is a testament to how barbell training preserves function, independence, and quality of life—even after serious injury. “The stronger you go into these sorts of situations, the better off you're going to be—because you're going to have more lean body mass, more muscle mass, more bone mineral density… So that if you lose some of it, you’re not going to be as negatively impacted as someone who has low levels going in.”

– Dr. John Petrizzo, PT, CSCS, PRSCC, SSC

Key Topics Discussed * The role of strength training in rehab for older adults * How physical therapists and orthopedic surgeons can safely use barbell exercises * Adapting barbell training during recovery from fractures and surgery * The benefits of building “physiological reserve” through strength * Strategies to maintain training with one-sided injuries * Using machines, bands, and unilateral work as part of barbell-based rehab

Key Takeaways * Strength training can prevent the need for inpatient rehab * You can apply progressive overload without a barbell * Barbell lifts can be safely modified in rehab * Muscle and bone strength serve as protection, not risk, as we age

0:00 – 1:39 – Episode intro + Pat’s story setup

1:40 – 5:00 – Pat skips inpatient rehab after hip + wrist fractures

5:00 – 9:30 – Strength training keeps older adults independent

9:30 – 10:50 – Rehab often unnecessary if strong enough

10:50 – 13:18 – Medical disclaimer + conceptual discussion

13:19 – 17:00 – How to train lower body post-fracture

17:01 – 22:00 – How to train upper body with one arm

22:01 – 25:00 – Applying progressive overload in rehab

25:01 – 30:00 – Healing timelines + early rehab mobility

30:01 – 35:00 – Managing PT visits + training around insurance limits

35:01 – 41:00 – Transitioning from rehab to barbell training

41:01 – 45:00 – Strength as physiological reserve in aging

45:01 – 52:00 – Doctors dismissing lifting + final takeaways

Listen now and share this episode with a clinician, athlete, or loved one who needs to hear it.

Got a question you would like the PRS team to answer on the show? Submit it here! https://forms.gle/7Vu2HmgHoeQY9xM59 If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * John IG: @johnpetrizzo

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In this candid and insightful listener Q&A episode, Dr. Rori Alter and Dr. Alyssa Haveson of Progressive Rehab & Strength dive deep into two thought-provoking questions submitted by a competitive powerlifter navigating the post-meet blues and nutrition challenges. They unpack the psychological and physical impacts of taking extended time off from training after powerlifting competitions, explore ways to manage training stress, and discuss how to realign your training goals during life transitions. Plus, they address the complex question of when to transition to maintenance calories after bulking or cutting. From athlete burnout and life balance to nutrition periodization and sport crossover (hello BJJ!), this episode is full of real talk, actionable advice, and behind-the-scenes coaching strategy. Key Topics Discussed: * When and how to take intentional time off after a powerlifting competition * Psychological burnout vs. strategic off-season programming * Communicating openly with your coach to optimize your program * Training through lifestyle transitions like busy work seasons, family obligations, and other hobbies * Adjusting expectations and recovery strategies in your 30s and 40s * How to maintain strength without a meet on the horizon * Pros and cons of adding high-stress sports (like BJJ) to your training in-season * When to transition from a caloric deficit to maintenance * Body composition discomfort vs. performance trade-offs * Sustainable strength strategies and nutrition for competitive lifters

Listener Takeaways:

You don’t have to earn your time off — you need to plan it intentionally.
Your training should adapt to your life, not the other way around.
Weight gain doesn’t always mean strength gain — and that’s okay.
Lifters in their 30s and 40s need smarter recovery strategies and realistic expectations.
If you’re feeling something — mentally or physically — say something to your coach.

Resources Mentioned:

Join the Secret Society of Barbell Mastery Facebook Group

Previous episode on weight classes & cutting

24 - Danny Lennon, MSc - Cutting & Confining to a Powerlifting Weight Class | A Decision Hierarchy
Season 2, #2 - Choosing Your Powerlifting Weight Class | When to Cut, Bulk, And Compete

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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In this episode of the Progressive Rehab & Strength Podcast Inspirational Interview Series, Dr. Rori Alter sat down with Anna Marie Oakes-Joudy, an athlete who faces life’s toughest challenges and emerges stronger every day. Anna Marie shares her personal journey through the hardships of raising and homeschooling 5 children, demonstrating resilience, and the transformative power of strength training. As a mother of five—including a set of twins—she balances her role as a dedicated parent while excelling as a barbell coach, homeschooling her children, and running a successful business. From overcoming significant obstacles to finding empowerment in lifting, her story is one of perseverance and inspiration. Listeners will be moved by her candid reflections on how she navigates setbacks and finds purpose in both training and life. Anna Marie discusses the mental and physical battles she endured and how she leveraged strength training as a means of grounding herself. She opens up about the crucial role of a supportive community and the guidance she received along the way. Her experiences highlight the power of mindset and how shifting perspectives can turn adversity into an opportunity for growth. Juggling motherhood, coaching, homeschooling, and entrepreneurship, Anna Marie provides an honest look at the challenges she faces daily and how she stays focused on her goals. Whether you're an athlete facing challenges or someone looking for motivation to push through tough times, this conversation offers invaluable insights.

Throughout the interview, Anna Marie and Dr. Rori Alter explores key themes such as goal setting, adapting mindsets, and the importance of consistency in training and life. Some of the thought-provoking questions she answers include:

How do you find balance between raising five children, running a business, and staying committed to your own strength journey?
What advice do you have for other parents who struggle to prioritize their own health and fitness?
What were the biggest mental barriers you had to overcome, and how did you work through them?

She also shares how she integrates her passion for strength training into her family life, setting an example for her children and encouraging them to build confidence through movement.

This episode serves as a reminder that even when circumstances seem insurmountable, persistence and a strong support system can pave the way for success.

Join us for this powerful and uplifting conversation with Anna Marie. Whether you’re a working mom of one or a stay-at-home-dad of 5, her journey will leave you feeling inspired and ready to tackle your own challenges head-on. Listen now and be reminded of the strength that lies within you!

Resources & Links:

Anna Marie’s IG: @am_strength
Anna Marie’s email: am.strength.ss@gmail.com
Client Spotlight | Anna Marie’s 4th Pregnancy/Postpartum & Barbell Training
Pregnancy & Postpartum Barbell Training Resources

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Free Resources! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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Barbell strength training or powerlifting training after having kids is HARD. Finding the time and energy to powerlift after having babies has its challenges for all parents, but, most of all, time to train and the ability to recover is most affected. In this episode of the PRS Podcast, hosts Dr. Rori Alter and Dr. John Petrizzo continue their New Parent Training series, discussing how to adapt strength training when time and recovery resources are limited—a challenge that applies not only to new parents but to anyone with a demanding schedule. What You’ll Learn in This Episode: * The Reality of Training as a New Parent – Is it really any different from other life demands that impact training time and recovery? * Three Key Situations Where We Lower the Ceiling on Training Intensity – Understanding when and why you should adjust your expectations to stay injury-free and maintain progress. * How to Prepare for Training as a Parent Before You Even Have Kids – The mindset shift that makes the transition to time-restricted training smoother. * Optimizing Training When Recovery Resources Are Limited – Practical strategies for making progress even when sleep and recovery time are compromised. * Adjusting Training Volume for Maximum Efficiency – How to modify your workouts to get stronger without spending hours in the gym. * How Long Should a Barbell Lift Take? – Setting realistic timeframes for training sessions to fit your schedule. * Load Adjustments to Stay Within a Specific Timeframe – Strategies to manage training intensity and keep workouts productive. * Two Time-Efficient Training Week Setups – How to structure your program for consistency and flexibility as a new parent. * Maximizing Training Session Efficiency – Tips to ensure you get the most out of each session while maintaining consistency. * Reducing Mental Barriers to Training – Simple ways to overcome the mindset challenges that may be keeping you from getting a session in.

Whether you're a new parent, a busy professional, or someone struggling to balance life and training, this episode provides actionable strategies to help you stay strong, make progress, and train smarter—not harder.

Resources Mentioned in This Episode:

PROGRESSION WITHOUT REGRESSION: HOW TO ADJUST TRAINING SO THINGS DON'T GO AWRY!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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In this episode of The Progressive Rehab & Strength Podcast, new parents and Clinical Coaches, Drs Rori Alter and John Petrizzo, dive into the challenges of maintaining a strength training program, specifically powerlifting and barbell training, after having a baby for the first and second time. From sleep deprivation to time constraints, they explore how your approach to training must shift in the postpartum period. If you're a parent, or soon-to-be parent, they talk about the differences in training expectations before and after having kids, and how to avoid the common pitfalls that lead to injury and burnout after. This episode discusses the importance of flexibility and consistency over perfection, how to modify your lifting program to suit your current life stage, and the critical need to listen to your body and adjust your approach. It also covers how to stay realistic and avoid frustration by embracing the idea that this is a temporary phase, and there will be opportunities to get back to a more robust powerlifting routine that works for you.

Key Takeaways From This Episode:

Managing Expectations in Postpartum Powerlifting for Both Parents: Training as a new parent may look very different from training before kids. Explore the shift in mindset and realistic goals when it comes to strength training during the postpartum period.
Sleep Deprivation and Its Impact on Strength Training & Recovery: Sleep disturbances are commonplace after having a child, whether it’s the first, second or third time. Whether it’s early postpartum or you’re in the midst of a sleep regression, your ability to recover is impacted and training must adapt while you’re in this ever changing life phase.
Finding Time to Train: How parents can carve out time for strength training despite the busy, unpredictable schedule of parenting. This episode tackles the myth of "I don't have time to train" and shares practical tips for fitting in workouts, even when life gets chaotic.
Consistency Over Perfection: Why aiming for consistency instead of perfection can be a game changer in the postpartum period. It's all about progress, not perfection.
The Importance of Modifying Your Program: Not adjusting your training can lead to injuries and hinder your progress. This episode gives real-life examples of clients who struggled with injuries because their standard programs weren’t suited to their current life stage and recovery capacity.
Recovery and Injuries: Why you may need to slow down and focus more on recovery, especially after childbirth, when typical strength training programs may not provide enough rest.
Temporary Phase: Recognizing that this challenging stage is temporary, from the fourth trimester to toddlerhood, and that balance and recovery will improve as time goes on.

Episode Highlights:

The #1 reason people stop exercising is lack of time – and this becomes even more of a challenge after having kids.
Case studies of clients balancing demanding careers and new families, who had to modify their training to avoid injuries and achieve better recovery.
Real talk about the physical and mental adjustment needed after introducing a new family member, and how training programs need to reflect these changes.

Links and Resources:

John’s article: One Year of Low Volume Training
How to Incorporate Cardio Into Your Strength Training Program
How to Manage Strength Training Fatigue in Your Barbell Training | Fatigue Management While Powerlifting
The Sustainable Training Builder (Free): designed to help you completely customize and adjust your barbell training program and nutrition by tracking the most important data for optimal recovery, performance, and sustainability

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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In today's episode, Dr. Rori and two other Clinical Coaches at PRS, Alyssa Haveson and Dr. John Petrizzo, answer your questions! In this first installment of Q&A, the team answers the following questions:

How tight should your lifting belt be?
How do deal with deadlift drifting away from your legs when using a mixed grip?
How can I increase the number of pull-ups I can do?

Resources mentioned in this episode:

10 Minute Tip #1: How to Choose a Powerlifting or Strength Training Belt
10 Minute Tip #20: The Truth About Belts, Bracing & Your Back in Barbell Training
(Webinar) Weightlifting Belts: Who, What, When, Where, Why, and How!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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In this episode of Progressive Rehab & Strength Podcast, we sit down with PRS client and competitive powerlifter, Stephanie Tracy. We dive into her incredible journey from competing at Powerlifting America’s Bench Press National Championships to representing the USA at the Pan American Championships. Along the way, we discuss the mental and physical challenges that come with injuries, how Steph found the strength to push through, and what it takes to keep competing at the highest level, even when your body may be working against you. Get our FREE Powerlifting Meet Day Bundle HERE >> progressiverehabandstrength.com/powerliftingbundle

Stephanie opens up about her history in competitive powerlifting, the setbacks she’s faced due to injury, and the mindset that keeps her in the game. She shares the story of her shoulder injury, how it affected her training and mentality, and the decision-making process that led her to compete at the Pan American Championships despite not being at 100%. We also discuss how strategy helped her succeed in this international competition, even though she didn’t hit a PR or go 3/3, and what kept her smiling after a tough performance.

Steph Tracy highlights many of the elements we discussed in our Powerlifting Competition Series on the Podcast and we’re excited for her to share her story with you. In this candid conversation, Stephanie gives valuable advice for anyone dealing with an injury while preparing for a competition and how to determine when to push through and when to take a step back.

What You’ll Learn in This Episode:

The ups and downs of Stephanie’s competitive powerlifting journey, including her experience with injuries and how they’ve shaped her approach to the sport.
Why powerlifting is a great sport for people of all backgrounds and abilities.
How to stay mentally focused during competition, even when dealing with setbacks.
The real reason Steph accepted the invitation to the Pan American Championships, despite being injured.
The importance of strategy in overcoming physical limitations and how it contributed to her performance.
How to evaluate whether you should push through an injury or take time off from competing.
Why injuries don’t necessarily have to end your competition season.
The role of imaging in understanding the extent of an injury and its impact on performance.

Episode Highlights:

Injuries and Resilience — Stephanie talks about the challenges injuries have presented throughout her powerlifting career and how they’ve affected both her training and mindset.
Pushing Through the Pain — A deep dive into the mental toughness required to compete at a high level when injured, and how strategic thinking allowed Stephanie to succeed even when she wasn’t at full strength.
Facing the Decision — Stephanie’s advice for anyone dealing with an injury and whether to continue pushing toward a competition or take time off to heal.
Why It’s Not Always About PRs — Despite not hitting a PR at the Pan American Championships, Stephanie explains why she felt proud of her performance and how the experience shaped her approach to future competitions.

Tune in for an inspiring conversation about perseverance, strategy, and the power of mindset in competitive powerlifting, even in the face of injury.

Resources & Links:

Follow Stephanie on Instagram @civilwarbabe
Learn more about PRS podcast
Visit PRS to learn more about coaching and training programs for powerlifters
6 - Part 2 - Pain & Injuries in Barbell Training - Do You Need an MRI?

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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In the powerlifting world, injuries are an unfortunate reality. Whether it's a tweak in training leading into a competition or something more significant happening during the powerlifting meet itself, injuries will happen. However, it's how we reduce our risk for them and manage them so they don't get worse leading into or during the competition. Prepping for a Powerlifting Meet? Download our FREE Powerlifting Meet Day Bundle HERE!

In this episode of the Progressive Rehab & Strength Podcast, we dive into the complex dynamics of injuries in powerlifting competitions, from preventing them to managing them when they inevitably occur.

We'll break down why injuries seem to crop up as lifters approach competition time, addressing key factors like: * Overtraining * Mental stress * Physical demands of peaking for performance * How to decide whether to push through an injury or pull back * When is it wise to adjust your attempt selection to avoid making things worse

We'll also discuss the financial and future opportunity costs of competing through injury—how much should you weigh your investment in the competition against your long-term lifting goals? When is it best to step back and preserve your health for the future?

Injuries during a competition present a whole new set of challenges. What's the best course of action if you get hurt mid-meet? Can you adjust your attempt selection in real time to avoid further damage? Should you skip an attempt, put in a number versus a 0, or pull out completely? These are the tough decisions that many lifters face.

Plus, we'll talk about the sometimes frustrating process of adjusting your first attempt—how to make changes when you're warming up and things don't feel right, and why your opener matters more than you might think. Do you change the number at weigh-ins? And what happens when you tweak something warming up right before your first lift?

If you've ever dealt with the stress of managing an injury before or during a powerlifting competition, or you're wondering how to avoid major setbacks in your competition journey, this episode of the Progressive Rehab & Strength Podcast is for you. We'll share strategies, practical tips, and personal insights to help you navigate those challenging moments and come out stronger on the other side.

Tune in for this essential conversation on staying healthy, making smart decisions under pressure, and keeping your long-term goals intact leading into a powerlifting competition!

Resources mentioned in this episode:

#1 - Key Features of the PRS Sustainable Training Method: Bridging the Gap Between Barbell Training, Powerlifting, & Rehabilitation

How to Manage Strength Training Fatigue in Your Barbell Training | Fatigue Management While Powerlifting

Tracking Your Barbell Training: The Importance of RPE & E1rm in Reaching Your Goals in Powerlifting & Strength Training

#5 - Part 1 - Pain & Injuries in Barbell Training - What Are Injuries & How Do They Happen?

#6 - Part 2 - Pain & Injuries in Barbell Training - Do You Need an MRI?

#7 - Part 3 - Pain & Injuries in Barbell Training - The Athlete Recovery Process

The PRS Sustainable Training Builder- FREE

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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In this episode of Progressive Rehab & Strength Podcast we continue our discussion on Powerlifting Game Day Strategy. We focus on the nuances of managing and competing at the highest levels of powerlifting, with a particular emphasis on coaching advanced athletes through regional, pro, national, and international powerlifting competitions. This episode is designed for advanced lifters and new lifters entering the higher competition circuit, and their coaches who are preparing for national and international competitions, offering actionable strategies to optimize performance when every detail matters. Coach Alyssa breaks down the critical differences between advanced lifters and those at the beginner or intermediate levels, exploring how a lifter’s game day strategy evolves as they progress in the sport. From refining the technical aspects of attempt selection to the mental fortitude required for high-stakes competition, we cover everything you need to know about navigating the challenges that come with elite-level powerlifting meets.

Key topics include: * Building a Competitive Powerlifting Total: How to strategically plan attempts to build a winning total, including handling the psychology of openers, progressions, and third attempts. * Handling Red Lights in a Meet: What to do when an attempt doesn’t go as planned—how to stay calm, reset, and come back stronger, and when it’s time for the coach to step in. * The Role of the Meet-Day Handler: Why a handler becomes essential at this level or powerlifting , how to optimize their role in assisting with warm-ups, attempt selection, and managing last-minute decisions. * Advanced Deadlift Strategy: Why the deadlift can make or break your competition, and how to approach it strategically—especially when the bar is heavy and every kilo counts. * Competition Day Logistics: Navigating the complexities of lot numbers, squat to bench to deadlift transitions, and managing potential delays or distractions in the warm-up area. * DOTS Scoring and Pro-Level Strategy: Understanding the impact of DOTS scores on rankings and how this affects attempt planning at national and world-level events.

We’ll also discuss how to fine-tune your lifter’s mindset, optimize performance under pressure, and deal with the unique challenges that arise at high-level meets. Whether you’re a coach guiding a lifter to their first national competition or managing a seasoned pro at the world level, this episode is packed with strategies to elevate both your athlete’s performance and your coaching game.

Tune in for expert advice on mastering the finer points of game day and ensuring that your athlete executes with precision, confidence, and focus on the biggest stages in powerlifting.

Get our FREE Powerlifting Meet Day Bundle HERE >> progressiverehabandstrength.com/powerliftingbundle

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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Having a game day strategy for a powerlifting meet is essential to making sure you have fun and the outcome of the competition meets your expectations. Whether you are a first time powerlifting competitor or a seasoned lifter, you should do all you can to ensure you go 9-for-9 as completing all possible attempts in a powerlifting competition ensures you have the best outcome possible. In this episode of the PRS Podcast Drs Rori Alter and Alyssa Haveson continue their discussion on powerlifting competition by dedicating Part 3 and 4 of this Powerlifting Competition Series to planning your powerlifting meet and meet day strategy and execution.

In this episode they discuss:

Planning your attempts for a powerlifting meet Meet day strategy attempt planning and execution
What game day strategy takes into account
The first thing to consider when planning your powerlifting competition strategy
When you should take risks in a powerlifting competition and when you should not
Why you should aim to go 9 for 9 and what missing a lift sets you up for
The goal of your first attempt in a powerlifting meet
How to select openers for a novice versus more advanced powerlifter?
In what situations you go up in weight or stay at the same weight for your next attempt
What not to do on competition
How do you determine how much to increase between each attempt
Should you ever miss your third attempt in a powerlifting competition
Will you hit a PR in every meet?
What the challenges for transitioning from novice to intermediate competitor are
How do you look at PRs in a powerlifting competition; Are they just PRs on the lifts themselves?
What RPE your attempts should be
Do we recommend max effort on all third attempts?

This podcast episode is highly focused on the strategic aspect of powerlifting competitions, specifically the planning and execution of attempts in a meet. It is geared toward powerlifters at all levels, from novice to more experienced lifters, as well as powerlifting coaches and meet day handlers, making it broadly appealing to a wide audience.

Get our FREE Powerlifting Meet Day Bundle HERE >> progressiverehabandstrength.com/powerliftingbundle

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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In this follow-up episode, Drs. Rori Alter, PT, and Alyssa Haveson, PT, delve into the critical decisions powerlifters face when selecting a weight class for competition. Building on their previous conversation about the timing of entering a meet, they explore the key factors that influence whether you should cut weight, bulk up, or stay at your current body weight to optimize your performance. In this episode, they answer essential questions like:

How do powerlifting weight classes work, and who are you actually competing against?
What factors should influence your decision to lose weight or gain weight for a competition?
When is it a smart strategy to cut weight (and how to do it safely), versus bulking for powerlifting?
Should you train at a heavier body weight relative to your weight class?
What’s the difference between a weight cut and a water cut—and when should you do either?
When is it time to change weight classes, and how does this impact your personal records (PRs)?
How does gaining or losing weight affect your strength, technique, and overall performance?
Should you outgrow a weight class, and what are the signs?

If you're wondering how to make the right weight class choice for your next competition—or if you're unsure whether to bulk or cut—this episode is packed with expert advice on how to navigate these tough decisions!

Resources mentioned in this episode:

Weigh-in & Meet Day Eating Guide
Episode #24: Danny Lennon, MSc - Cutting & Confining to a Powerlifting Weight Class | A Decision Hierarchy

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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When people get into barbell training as their form of exercise, they’ll at some point ask the question, “should I do a powerlifting meet?” After just over a year hiatus from the PRS Podcast, Drs Rori Alter and Alyssa Haveson are back with the first in a series of five podcast episodes on all elements of powerlifting competitions. In these five episodes they will cover exactly what you need to know to do well in your first powerlifting competition all the way to the international powerlifting platform. In this episode of the PRS Podcast we cover: * Where we’ve been and what we’ve been up to over the last year * Introduce Dr. Alyssa Haveson’s background as a competitor and elite competitive powerlifting coach and the three elements she brings to the table for game day powerlifting coaching * How a person gets into recreational or competitive powerlifting for the first time * What it means to do a competition and how do we choose it at the right time? * The two ways the topic of doing a powerlifting competition comes up with a novice lifter * The Questions: “How strong should I be to do my first competition?” - and does it matter? * One of the most intimidating parts of competition for new powerlifters * Why the question, “What goals do you have for me?” isn’t the best question for a powerlifter to ask their coach * Who you are actually competing against in powerlifting competitions * The 7 goals for the novice powerlifting competitor * Three types of Novice Powerlifting Competitors * Important things for the higher level powerlifting athlete to consider when choosing competitions

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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Rori and team are taking a quick break from podcasting for the fall. Stay tuned, though, because they'll be back soon with more podcasts!

In the meantime, check out the PRS website (link below) as well as the many other resources PRS offers.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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Shoulder surgery is one of the most painful and debilitating surgeries that we see people go through. Because of this and the comparable outcomes of physical therapy relative to shoulder surgery, we encourage powerlifters to exhaust all conservative options before having shoulder surgery.

Shoulder surgeries seem to be the most challenging for people to deal with because it affects so many things: 1. Personal hygiene 2. Driving 3. Feeding yourself 4. Putting on and taking off shirts 5. Sleeping 6. Cooking 7. Grocery shopping 8. And much more

Contrary to popular belief, barbell training and powerlifting alone do not usually cause most of the “injuries” associated with the shoulder. Things like rotator cuff tears and tendinopathies, labral tears, “impingement,” etc. are all things that affect the general population. So it’s more likely that training volume, intensity, and barbell techniques are irritating a shoulder that already has some of this going on. And it’s more than possible to reduce symptoms and make a full recovery without surgery.

Dr. Rori Alter and Dr. John Petrizzo discuss common shoulder injuries that affect barbell training and strategies for managing and rehabbing them, including physical therapy, training modifications, medical interventions such as cortisone injections, and finally, surgery.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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The shoulder is one of the most commonly injured areas of the body in the sport of powerlifting and strength training. But injuring your shoulder does not mean you should stop training. Barbell lift modifications can be made so you can continue to powerlift while you rehabilitate your shoulder injury.

In this episode of the PRS Podcast the Clinical Coaches discuss our algorithm for technique modification to allow you, your clients, or patients to continue to train each powerlift while rehabilitating a shoulder injury. Additionally, we discuss how you can continue to train your whole body early on after having shoulder surgery and what early return-to-sport for powerlifting looks like.

We break down technique modifications and return-to-powerlifting after surgery via a discussion on each lift so there is no reason why your athleticism should decrease when you are recovering from a shoulder surgery or injury.

Resources mentioned in this episode: 1. Pain & Injuries Part 1 2. Pain & Injuries Part 2 3. Pain & Injuries Part 3 4. Barbell Strap

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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The shoulder is one of the most common sites of injury in powerlifting and barbell training because it is involved in every single powerlift. So in order to protect yourself from shoulder pain or injury, it’s important to have good bar placement, grip width, and shoulder position to optimize force production while minimizing extraneous forces on the shoulder.

In this episode of the PRS Podcast we discuss not just the functional anatomy of the shoulder and the four joints it’s composed of, but how it functions in each lift and how you should move to reduce your risk for injury while getting as strong as possible.

This episode is broken down by lift and common myths or misconceptions about technique and the shoulder in barbell training.

The Shoulder In The Squat: 1. What are some misconceptions people have about bar placement, stability, and grip width in the squat? 2. How does the shoulder impact grip width and bar position in the squat?

The Shoulder In The Bench Press: 1. How does arching your back improve bench press execution and support muscle development? 2. Why does excessive arching in the bench press create a problem at the shoulder? 3. Why do we want to maintain tightness and not sink the bar into the chest when bench pressing? 4. Why is the idea of tucking and flaring during the bench press problematic for the shoulder?

The Shoulder In The Deadlift: 1. What role do the lats pla in the deadlift? 2. How does the role of the lats in the deadlift influence our back/shoulder angle?

The Shoulder In The Overhead Press: 1. Why is overhead feared by doctors and physical therapists? 2. How do you protect from impingement in the shoulder while overhead pressing?

If you’re a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the foot and ankle in barbell training.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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Chiropractic adjustments are often used for the treatment of neck pain and headaches. However, there is an increasing awareness that cervical spine manipulation may not be safe, therefore it’s important to know the risks, benefits, and alternatives when determining if cervical spine adjustments are best for you.

There is a strong relationship between the structures of the neck and head with balance and performance in barbell training and powerlifting. This is why we coach people to maintain a neutral neck posture in line with the rest of their spine and to focus their eyes on a specific point close to their bodies while executing the powerlifts.

Not considering and adhering to sound technique in the cervical spine may lead to neck pain, headaches, dizziness, or injuries in barbell training. This may lead you to seek out the care of a chiropractor for manipulation or adjustment of the cervical spine for neck pain or other disorders of the head and neck. But is chiropractic adjustment of the cervical spine safe and what you need?

In this episode of the PRS Podcast, our hosts sit down to discuss Dr. Taylor Goldberg, DC who discusses the efficacy and safety of cervical spine manipulation. 1. There are many other treatments that can provide the same benefit in a safer capacity 2. One of the iIssue with traditional chiropractors is they market themselves as the only way to fix symptoms and make someone healthier. 3. The narrative and language used by traditional chiropractors scares people into believing they need adjustments forever and it is the only way to feel well 4. Chiropractic manipulation isn’t doing what it says it’s doing because…

1. Bad palpation skills
2. Not adjusting the level we think we are adjusting
3. Bones don’t move

Medical Subluxation & Chiropractic Subluxation are different confusing people about the mechanism of their pain
Contraindications to manipulating the cervical spine and when WOULD she recommend and use cervical spine manipulation?
How are the neck, ears, jaw, and eyes connected to dizziness and balance
How might movement of the neck while lifting cause dizziness or fainting
Is there truly bad posture and how does that influence neck pain?
Types of headaches stemming from our traps and how they are different from migraines
1. Cervicogenic headaches
2. Tension headaches
3. Where does botox fit into the treatment of cervicogenic and tension headaches?

Some of Taylor’s Educational Articles:

Hypermobility & Adjustments
What is an Adjustment?

Connect with Taylor @theyhypermobilechiro on Instagram

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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In a perfect world, you should pull all the slack out of the bar and body system in the deadlift set up. The deadlift should leave the floor in a very smooth, quiet manner. You shouldn’t hear the bar, yank it, or get excessive body movement before the bar leaves the ground.

In this What We Saw Wednesday episode of the PRS Podcast, Dr. Alyssa Haveson reviews a PRS client’s form check video where we see a very jerky deadlift start.

She discusses: 1. What these deadlift set-up errors look and sound like 2. The importance of why the slack must be pulled out before the deadlift is executed some strategies to address these issues 3. How to make sure you pull out the slack and maintain it before lifting the bar

To view what this deadlift error looks like and the weekly form check that his PRS Coach Rori provided, check out the video here!

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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Neck tweaks and dizziness can sometimes occur with barbell training and powerlifting. So if you’ve ever wondered why you get dizzy when you lift heavy, why you tweaked your neck from the overhead press, where you should look when you squat, etc., you should understand that your eye gaze and neck position is very important when you lift heavy.

The neck is a region of the body that does not actively contribute to the bar moving up in the squat, bench press, overhead press or deadlift. Therefore, we consider the neck joints accessory joints rather than mover joints. While it’s impossible for the neck to stay completely still when you lift it should be your goal to keep it as still as possible and reduce the amount of position change that occurs as the rest of your body moves in space.

Our eyes also play a significant role in our overall lifting experience and execution so we should be very specific with what we are doing with our eyes as well.

The role of eye gaze in barbell training is to: 1. Provide visual feedback about the environment/where our body is in space 2. Maintain as much neutrality in our neck as possible to support the function or structures in our neck and inner ear that promote balance and equilibrium

At Progressive Rehab & Strength, we have a few general rules for eye gaze and neck position that applies to all exercises, including non-barbell/non-powerlifts: 1. The cervical spine or neck and head are extensions of the spine and should remain in line with the rest of the spine throughout the lift 2. If the cervical spine cannot remain in neutral throughout the lift, it should be positioned at the start and end of the lift such that it is positioned in neutral during the most stressful parts of the lift 3. The eyes should be positioned perpendicular to the line of the spine when it is at its most neutral position during the lift

In this episode of the PRS Podcast we dive deeply into our eye gaze and neck position recommendations for each barbell lift. For some lifts this is obvious,for others it is not. Check out the full episode to learn how to improve the execution of your lifts while reducing injury to your neck.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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The unrack of the overhead press should put you in the right start position. Yet you may be unracking poorly causing a higher energy expenditure, stress on the shoulder, elbow, and wrist, and putting you in a poor position to start the overhead press.

In this What We Saw Wednesday episode, Dr. Alyssa Haveson reviews this video of an Overhead Press and identifies a common unracking mistake.

She then goes on to review two types of overhead press unracking mistakes and how to properly unrack the overhead press so you don’t hurt yourself and can perform the lift well.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs * Alyssa IG: @alyssahope_prs

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Cervical radiculopathy is a common condition of the neck that can result in a multitude of symptoms radiating in the arm, including muscle weakness. Acute weakness with the bench press can be a sign that something is impinging a nerve in your neck but when addressed appropriately, you can regain your strength effectively.

Chris Rzany experienced the acute onset of pec and triceps weakness in his bench press from one day to the next. He knew something was wrong and needed medical attention when he could barely bench press the empty bar where previously he was bench pressing 260lbs.

In an effort to preserve his physical health he sought immediate medical attention from an orthopedist, underwent imaging, and other testing, with no conclusive diagnosis to the root cause of his cervical radiculopathy.

Through his recovery journey there were ups and downs, relapses of his symptoms, but eventually, with the brief help from PRS Clinical Coach, Dr. Rori Alter, Chris was able to understand the root of his injury, his training program.

In this episode of the PRS Podcast, Chris and Dr. Rori Alter sit down and discuss his journey from severe cervical radiculopathy back to the powerlifting platform and hitting a raw powerlifting bench press PR.

In this episode you’ll learn how volume, intensity, frequency, recovery, and novel stimuli played into his injury. And he’ll also discuss how he stopped the relapse/remission cycle through monitoring training intensity.

Connect with Chris: * IG - @crzany75 * Email - chris_rzany@yahoo.com

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Bre IG: @breannejulia_prs

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Proper squat depth is defined as the hip crease falling below the top of the knee cap. If you find yourself doing a high squat on the first rep and then the subsequent squat reps are to depth, you likely lack confidence, aka Squatfidence.

When technique is not the issue, two signs you lack confidence in your squat include: 1. The first squat rep is high and the remaining squat reps are of appropriate depth. 2. The last squat rep is to appropriate depth but all previous are slightly high.

When either of these happen it means you have the strength and technique to perform a squat to depth with the load you are using, you just aren’t confident.

Listen to this less-than-five-minute episode to learn how to combat it!

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Bre IG: @breannejulia_prs

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How you position your gaze and maintain your neck position when you lift is important. Your body’s balance responds to your neck and eye position so when you are barbell training, it’s important to keep your neck still and your eyes fixed to one point.

The position of the cervical spine when you lift is extremely important because many of the muscles that support the bar and shoulders attach to the cervical spine. Additionally, the neurovascular structures responsible for innervating the limbs, brain, and organs all pass through the neck.

When we do not pay close attention to the position of our neck and eye gaze while weight training, you may experience some problems like: 1. Tension headaches 2. Dizziness 3. Radicular pain in the arms 4. Upper extremity weakness 5. Stiff neck

Why do you get dizzy, headaches, a stiff neck, etc. when you barbell train? 1. Stiffness in shoulders, hips, or thoracic spine causes you to get range from another area in the body. 2. The position of the bar relative to your neck causes tension on the neurovascular structures in the neck. 3. Too much movement in the cervical spine when you lift. This area should remain stable to protect the joints and neurovascular structures which aren’t meant to be loaded as much as the other areas of the body

In this episode of the PRS Podcast, co-hosts Dr. Rori Alter and Dr. Alyssa Haveson discuss position of the cervical spine and neck injuries in barbell training and powerlifting.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Bre IG: @breannejulia_prs

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Despite undergoing a below knee amputation, Bruce Trout never gave up barbell training. In fact, he made a career out of it. After a major accident that cost him his leg, Bruce Trout realized strength training saved his life and continues to inspire people to barbell strength train despite the odds, as if their life depends on it.

It’s easy to give up and fall into a depression when a major injury threatens to take away your abilities. It’s even easier to do so when it’s not just an injury but a major trauma that takes away your leg and threatens your life.

In this episode strength coach, Bruce Trout, shares how his experience getting hit by a car and losing his leg was influenced by strength training and how his accident influenced him as a trainee and coach.

The purpose of this podcast interview is to help athletes feel less alone when experiencing serious injuries affecting one or more limbs. As well, we hope to provide coaches and clinicians with tools to help barbell athletes process their injuries and continue to train even when training is not ideal. Hopefully this interview will provide you with some tools for managing training and rehab around lower limb/non-weight bearing injuries.

Bruce was in a car accident in 2019 which resulted in the loss of his lower left leg. He attributes the fact that he only lost a leg and not his life to his commitment to the Starting Strength Method. Since his recovery, Bruce has found his calling to help other individuals find their own strength and live a longer and fuller life through coaching at Starting Strength Columbus.

Bruce Trout shares his story about losing his leg and barbell training and coaching with a prosthetic limb. In this episode we cover: * How he lost his leg * What was the driving force to push him through the initial injury * How strength training saved his life and influenced his recovery process * His experience with phantom pain * How he progressed training initially after getting out of the hospital and once he received his prosthetic leg * Why he can’t squat and how his right leg picks up the slack plus other challenges he faces training his amputated leg * The role of physical therapy after an amputation * The biggest lessons he learned from his accident

Connect with Bruce on Instagram @brucebruce28 Resources mentioned: 1. Article about Bruce Trout’s accident 2. Harder to Kill by Bruce Trout 3. Starting Strength Columbus Gym

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Bre IG: @breannejulia_prs

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If you’re a weightlifter or powerlifter you may be wondering if your ankle mobility is affecting your squat depth and that it’s something to address before getting under the barbell. For good reason, the internet has been raging about ankle mobility being a major cause of squat depth issues for the last few years. But we’ll argue that your ankle mobility isn’t affecting your squat.

Most people have depth issues related to: 1. Poor coaching 2. Poor body awareness 3. The load simply being too heavy 4. The leg being in a poor position to allow proper depth

If you can do the following, you have the ankle range of motion to squat to depth: * Walk normally, comfortably, without an atypical gait pattern * Go up and down normal height stairs * Put your feet flat when sitting on a normal-to-low toilet

In the absence of a massive injury, prolonged immobilization of the ankle, or neurological condition affecting tone, the majority of people have enough range of motion to squat to depth without ankle mobility (or hamstring length, since I know you’re thinking that too) causing the issue.

In this episode of the PRS Podcast, Clinical Coach Dr. Rori Alter, PT, PRSCC, SSC shares her own story of an ankle mobility deficit that didn’t affect her squat. In fact, most people have asymmetries in size and range of motion from side to side and it’s considered normal and generally does not affect barbell training and therefore doesn’t need to be addressed.

However, Dr. Rori shares her ankle mobility deficit story to help you see when and why you might address it and what the best exercises are to address ankle mobility. The ironic thing is that she decided to address her ankle mobility issue because of pain from running and used the squat to address it. Funny how that is the opposite of what most people think.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

Bre IG: @breannejulia_prs

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Weightlifting shoes are one of the most essential pieces of equipment that powerlifters and barbell strength athletes benefit from. There is no “one-size-fits-all” rule when it comes to what weightlifting shoe is right for you but there are specific things you should consider. Here are 5 things you need to consider when choosing what lifting shoe is right for you!

Stiffness & compressibility of the weightlifting shoe material stability
Stability that the shoe provides mediolaterally and front to back
What lifts you will be using the shoe for
How the weightlifting shoe and your anthropometry work together to improve your biomechanics
Any injuries you have or may have recovered from

The goal of this podcast is to provide insight into the purpose of lifting shoes as a whole and per lift. By the end of this episode we hope you’ll have new insight and confidence in selecting the right lifting shoe for you, your budget, and goals. For coaches and clinicians we hope to help you better provide recommendations based on the needs, abilities, and injuries of your clients.

In this episode of the PRS Podcast we discuss: 1. The purpose of lifting shoe 2. The features we are looking for in a lifting shoe 3. Similarities and differences in our philosophies about lifting shoes 4. Some elements of a shoe that may help/hinder ankle mobility when lifting

We also discuss considerations around helping you purchase the right shoe. We answer: 1. "Should I buy a belt or lifting shoes first?” 2. “How do you help justify the cost of a higher quality shoe? 3. “If you had to choose ONE shoe to recommend to a new lifter, what shoe would it be and why?”

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Check out the Clinical Barbell Coaching Institute to learn more about the PRS education opportunities! https://bit.ly/43VjRFz

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Tearing your Achilles tendon is a major injury that may require surgery. While some people can recover from an Achilles rupture without surgery, some will require surgery in order to return to highly ballistic and plyometric sports like gymnastics and olympic weightlifting.

Stacie Barber, PT is a physical therapist, nationally competitive weightlifter, recreational gymnastics, and PT practice owner of The Physio Fix sustained a full rupture of her Achilles tendon at her first annual holiday party. While this injury was devastating emotionally and physically, it did not happen during her chosen sport, but rather during a Ninja Warrior holiday party!

After the shock of the injury wore off, Stacie connected with an orthopedic surgeon regarding her options for recovery. Just three days after the injury Stacie underwent surgery and returned to work two days later. The main factor in deciding to go the surgical route for the Achilles rupture was that there was a 9 cm gap between both ends of the torn tendon and no overlap when she was put in full plantar flexion. This meant that there was little opportunity for the tendon to heal itself.

In this episode of the PRS Podcast, Dr. Stacie Barbell shares the story of her recovery after the surgery, how she continued to train and maintain her strength the whole time, and the process by which she returned to olympic weightlifting and gymnastics after the Achilles rupture with surgery.

In this episode we discuss: * What clinical factors lead to the decision to have Achilles rupture repair surgery * How her post-op protocol for Achilles surgery varied from the typical protocol and why * Footwear and assistive devices for Achillies repairs and how they helped/hindered * Complications she experienced after the surgery and the process to address them * How she continued to train without interruption post injury + Kneeling & seated lifts to continue to train olympic lifts

How long it took and how she progressed to get back to full ROM, heavy power and olympic lifts
The timeline and progression for reintroducing gymnastics
The importance of asking for help
Insurance processes for covering the pre-surgical imaging, surgery, and assistive devices post-op
The benefits of going out-of-pocket for post surgical return to sport physical therapy
How this surgery changed Stacie as a clinician

Dr. Stacie Barber is the founder and owner of The Physio Fix, which was established in 2017. Stacie received her B.S. in Exercise Science from Illinois State University in 2011 where she was also an NCAA student-athlete, earning several honors in the sport of gymnastics. After undergrad, Stacie went on to become a strength and performance coach, furthering her knowledge of exercise prescription and implementation before pursuing her Doctor of Physical Therapy degree which she obtained from Duke University in 2015.

As a former collegiate gymnast and current Olympic Weightlifter, Dr. Stacie has had her fair share of orthopedic injuries and surgeries (11 surgeries to be exact!), so she understands how detrimental an injury can be for an athlete at any level. Therefore, she spends a lot of time with patients analyzing their movement patterns, identifying deficits, and improving body mechanics to not only fix the current problem but to also prevent further compensations and degeneration.

Get in Touch with Stacie!

@ThePhysioFix on IG
The Physio Fix website

Resources Mentioned in this Episode:

52 - Functional Anatomy of the Foot & Ankle in Barbell Training with Dr. John Petrizzo, PT, PRSCC, CSCS, SSC
How to Train with one leg
The Physio Fix Achilles Protocol Program (for purchase from The PhysioFix)
Stacie’s Achilles Rupture & Repair Blog (1 full year on Youtube)

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Powerlifting is a relatively safe sport in that the risk for injury is far less than contact and team sports and still less than Crossfit and weightlifting. Foot and ankle injuries directly caused by powerlifting are extremely rare. In fact, most injuries of the foot and ankle that affect your ability to powerlift occur outside of training. If they do occur as a result of barbell training, they are usually caused by a weight room accident.

You may feel that because a foot or ankle injury affects the way you walk or how you bear weight on your foot, that you shouldn’t squat or deadlift. However, in most cases, barbell training can and should be uninterrupted due to a foot or ankle injury. If you can put the foot down, you can perform the squat, bench press, deadlift, and overhead press. The reason this is the case is because there is little to no ankle movement and there should be no foot movement during the powerlifts.

In this 10 Minute Tip podcast episode we encourage you to keep training in appropriate ways with respect to foot and ankle injuries in three categories and exactly how to do that: 1. Chronic conditions:

1. Bunions
2. Plantar fasciitis

Weight Bearing injuries
1. Stress fractures
2. Ankle sprains
3. Tendonopathy
4. Non-weight bearing injuries
5. Post surgical
6. Fractures

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Tearing your Achilles tendon is a major injury that may require surgery. But do you need to have surgery to repair a torn Achilles tendon? Surgery is not the only answer and it is possible to return to powerlifting and continue to hit PRs if you work hard and continue to barbell train during the rehabilitation process.

Martin Hsieh is a physical therapist, parent of five children, recreational basketball player, and competitive powerlifter. In July of 2022 he sustained a full rupture of his Achilles tendon. Like most foot and ankle injuries that affect one’s ability to barbell train, this injury was not sustained while powerlifting, but during a recreational league basketball game.

After the shock of the injury wore off, Martin consulted with a few of his physical therapy associates, and two orthopedists regarding his options for recovery. After a few weeks he decided that it was in his best interest to approach his Achilles rehabilitation without surgery and shares the story of his return to competitive powerlifting in less than a year.

In this episode of the PRS Podcast we discuss: 1. How he tore his Achilles tendon playing basketball and what factors played into the injury presenting itself in that moment 2. The role that fatigue accumulation plays in injury development 3. The two injuries he wouldn’t want to sustain given his experience as a physical therapist 4. Why he elected not to have surgery to repair a full rupture of his Achilles tendon and how he approach rehab insead 5. When he resumed barbell training and what modifications he to help him continue without interruption 6. What he would differently if he tore his Achilles again 7. If and how he plans to go back to playing basketball after an Achilles rupture 8. His best piece of advice for injured athletes when determine what course of action to take next

The purpose of this podcast interview is to help athletes feel less alone when experiencing serious injuries affecting one or both limbs. As well, we provide coaches and clinicians with tools to help barbell athletes process their injuries and continue to train even when training is not ideal.

Martin graduated from University of Maryland College Park in 2008 with a BS in cell biology and molecular genetics. He received his Doctor of Physical Therapy degree in 2012 from University of Maryland Eastern Shore. Martin is a board certified myofascial trigger point therapist who performs trigger point dry needling as well as a level II certified instrumental assisted soft tissue mobilization clinician.

He believes that making his patients stronger and moving better with less pain is the key to improving their quality of life. He is an advocate for strength training for patients of all ages and incorporates barbell, kettlebell, and body weight exercises into his treatment regularly. Physical therapy does not have to be therabands and boring table exercises!

In his free time Martin enjoys spending time with his family, basketball, and golf. Since 2014 he has become a semi-competitive powerlifter and is currently a top 100 lifter in the nation in his weight class. He continues to pursue his powerlifting goal in his free time and plans to compete nationally if the timing is right.

Connect with Martin on Instagram @needles_and_deadlifts

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Injuries are unavoidable, and sometimes you may end up with an injury or surgery that leaves you non-weight bearing. You may think you must stop all powerlifting while recovering from injuries or surgeries affecting your legs. However, we encourage you to modify your movements and mindset to continue your barbell training without interruption.

Common injuries and surgeries that may affect your ability to barbell train are quad and Achilles tendon repairs, labral repairs or FAI surgery, ACL reconstructions, knee scopes, or even ankle sprains or fractures. All injuries vary in the length of time it takes to fully heal from them, how much weight you can bear through the limb, and your movement ability at each leg joint.

However, this does not mean you have to stop training, it simply means you have to find a way to continue to train as best as possible.

When designing a powerlifting program to accommodate a leg injury or surgery, we need to consider a few things: 1. Can you bear weight through the affected leg? 2. Are you able to bend your knee? 3. Is it safe for you to maneuver weight plates yourself? 4. What equipment do you have access to besides a power rack, barbell, and weight plates?

Considering all this, we can formulate a training program that allows us to continue training the upper and lower body with little interruption after a significant injury or surgery to one of your legs.

In this 10-Minute Tip Podcast episode, we discuss specific modifications to powerlifting and barbell training for all of these scenarios.

Resources Mentioned in this Episode: 1. 56 Alternatives to Barbell Train Around Mobility or Injury Limitations (Article)

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Are you wondering if you need to fix your ankle mobility to squat better, if you should wear orthotics when lifting weights, or why specific shoes help you lift weights? Understanding how the foot and ankle function is important for making specific decisions about your feet and ankles in barbell training.

The feet are our connection to the ground and our base of support and force transfer in all movements involving our feet and the ground. Because of this, the foot and ankle are quite complex, have a lot of movement, and have many bones, muscles, and joints to produce a stable and flexible base for human movement. As such, the foot and ankle are susceptible to injury outside of barbell training and powerlifting rather than because of it.

Most foot and ankle issues that impede someone’s ability to barbell train generally come from issues or injuries that occur outside of training. In most cases, it’s possible to continue to train even with injuries or limitations to the foot or ankle.

In this episode of the PRS Podcast, we discuss: 1. The general functional anatomy of the ankle and foot 2. How much ankle mobility do you need to barbell squat, and what to do about it 3. How your ability to walk relates to barbell training and squat 4. Flexible versus stiff feet 5. The pros and cons of arch support 6. And much more

Resources Mentioned in this Episode:

Overcoming a Hip Fracture and Squat Fails (Article)
41 - Femoroacetabular Impingement, A Labral Tear, & A Hip Fracture: Coach Rori’s Story of 5 Nationals, 4 Arnolds, & 2 World Championships Without Surgery (Podcast)

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Pelvic organ prolapse, urinary incontinence, fecal incontinence, hernias, and diastasis recti are common conditions people of all ages and genders experience. You may be wondering if you can powerlift with pelvic floor or core dysfunction and our answer is almost -YES!

In the final episode of our Pelvic Health month on the PRS Podcast, Drs. Breanne Maruca, PT, PRSCC, CLT, WCS, CF-L1 and Rori Alter, PT, PRSCC, SSC discuss the easiest way to not only identify your pelvic floor symptoms provocation, but also how to continue to make train progress while addressing your specific issues.

Here are our best pieces of advice for managing incontinence, prolapse, hernias, and diastasis recti in barbell training and powerlifting: 1. Keep a symptoms journal 2. Lower your training fatigue while keeping intensity and volume in meaningful ranges

For the scoop on this, listen to our 10 Minute Tip episode and reach out to us if you need further help!

Resources Mentioned in this Episode: 1. #48 - Functional Anatomy of the Core & Pelvic Floor in Barbell Training with Dr. Breanne Maruca, PT, PRSCC, CLT, WCS (Podcast) 2. #1 - Key Features of the PRS Sustainable Training Method: Bridging the Gap Between Barbell Training, Powerlifting, & Rehabilitation (Podcast) 3. Progression without Regression: How to Adjust Training So Things Don't Go Awry! (Article) 4. RPE in Powerlifting: What is RPE? + How to Use Rating of Perceived Exertion Optimally (Article) 5. How to Manage Strength Training Fatigue in Your Barbell Training | Fatigue Management While Powerlifting (Article) 6. Tracking Your Barbell Training: The Importance of RPE & E1rm in Reaching Your Goals in Powerlifting & Strength Training (Article)

Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE!

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You have a baby and 6 weeks later you’re cleared for exercise. What does this even mean? How are you supposed to return to heavy barbell training or powerlifting after carrying a baby inside of you for 9 months and then delivering them into this world?

It is astounding that women are not provided more education and care after growing and delivering a baby. They are expected to heal from 40 weeks of pregnancy and then the trauma of labor and delivery. Whether a woman delivers vaginally or via cesarean section, the amount of physiological and emotional change and trauma their body goes through is immense. And yet, they are afforded 24 to 72 hours in the hospital and one postpartum doctor visit 6 weeks later.

Most women are left with longstanding issues and struggle to regain and maintain their prior levels of fitness and athleticism because they do not understand nor are they supported in how to help their bodies heal, recover, and return to optimal function.

In this episode of the PRS Podcast Dr. Rori Alter, PT, PRSCC, SSC and Dr. Breanne Maruca, PT, PRSCC, CLT, WCS, CF-L1 share many of the short and long term complications women experience postpartum six phases of return-to-powerlifting postpartum.

While many women experience complications, most women do not consider that there is anything to do about it because after all, they “had a baby.” But while short and long term dysfunction is common, it’s not normal and should not be expected to be that way forever.

Some of the most common things women may experience both early and long term postpartum are: 1. Vaginal tearing and scarring 2. Vaginal pain or pain with intercourse 3. Urinary urgency or incontinence 4. Cesarean section scar deformities or adhesions 5. Cesarean section pain, sensation loss, or change 6. Pelvic organ prolapse 7. Low back, sacroiliac joint, or hip pain 8. Difficulty with breathing and endurance 9. Diastasis Recti

While these conditions are very common, they are not normal and early intervention through physical therapy can have a tremendous impact on a woman’s quality of life and function as a mother. More specifically, initiating physical therapy early on can help women return to fitness much sooner and in a higher capacity than letting these conditions persist.

Through the eyes of two barbell athletes, strength coaches, and women’s health physical therapists, postpartum return-to-exercise is divided into six phases and begins immediately postpartum.

The 6 Phases of Returning to Powerlifting Postpartum are as follows: * Phase 1: immediately post delivery - about 0-2 weeks * Phase 2: being cleared for return to activity - 2 to 4 weeks (depending on delivery/complications)-6 weeks * Phase 3: return to barbell training - 6 weeks -1 year ish * Phase 4: end of 4th trimester * Phase 5: through 2 years * Phase 6: no longer experiencing sleep disturbances

For a deep dive into the elements of returning to powerlifting and barbell training postpartum, check out this episode on the PRS Podcast!

Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE!

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In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC sits down with the PRS Pelvic Health Specialist, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS to discuss the relationship between the pelvic floor, core strength, hip, and even back issues. As Rori shared in a previous episode, she noticed an improvement in her hip pain symptoms after pelvic floor therapy, which highlights the fact that the body truly operates as a system, and not a collection of parts. Consequently, pelvic floor health and function should always be considered even when dealing with seemingly unrelated issues.

Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE!

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Episode #50: Diastasis Recti & Hernias: What you need to know to lift heavy weight even if you have these! Diastasis Recti and Hernias are common abdominal concerns that personal trainers, lifters and doctors are concerned about when it comes to lifting weight. However, it’s safe to continue barbell training or powerlifting even if you’ve been diagnosed with either of these. Though commonly believed to be a tearing of the midline fascia, Diastasis Recti is the separation or widening and weakening of the fascial connection between the two rectus abdominis muscles. This commonly occurs in nearly all pregnancies and during abdominal expansion, for example with a “beer gut,” or a hard, round belly. Because there is no tearing of the linea alba, or fascia connection between the two rectus abdominis muscles, diastasis recti is both manageable and reversible.Thus, it is possible to continue to barbell train if managing intra abdominal pressure and barbell training fatigue and technique appropriately.

A hernia is a disruption to connective tissue that maintains our organs in the abdominal and pelvic cavities. These disruptions are most commonly found in the inguinal or groin region and around the belly button. Because of the disrupted tissue, internal organs displace into the inguinal canal or umbilicus to varying degrees. There can be pain and discomfort or none at all associated with hernias as well as damage to the displaced organ. Based on the level of pain and potential damage to organ tissue, surgical intervention is more commonly associated with hernias than diastasis recti.

However, in most cases, symptoms and progression can be minimized with proper internal pressure, technique and fatigue management in barbell training thus making it safe to continue to barbell train or powerlift even with a hernia in some cases.

In this episode of the PRS podcast, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS and Dr. Rori Alter, PT, PRSCC, SSC discuss:

How Diastasis Recti and Hernias are not the same thing
The varying degrees of Diastasis Recti and Hernias
When to consider physical therapy or surgical management
How pressure management is the key to barbell training with diastasis recti and hernias

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Kegels are the most well known “exercise” for the pelvic floor and most people believe that if you accidentally pee yourself you should do kegels. However, in most cases of incontinence in powerlifting, kegels are not the answer!

Kegels are a pelvic floor muscle exercise that was coined by a male physician many years ago. However, most people do not understand how to properly perform a kegel nor properly implement in the treatment of pelvic floor dysfunction and urinary incontinence.

The general population believes that accidentally peeing yourself is a function of weakness of the pelvic floor and therefore you must strengthen it by doing Kegels. But the problem with this is that most pelvic floor dysfunction is powerlifters is a product of fatigue, mechanical failure, and significant tension, for which Kegels are not the answer. The other problem with Kegels as a treatment for powerlifters is that there is no way to load the Kegel as heavy as your lifts.

In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC sits down with the PRS Pelvic Health Specialist, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS discuss the misconceptions about Kegels and pelvic floor dysfunction in powerlifters and how to properly use a Kegel within the treatment plan as a whole.

Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE!

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Pelvic organ prolapse is a dysfunction of the human body that is experienced by men and women. Yes, you read that right, men too. So it’s important to understand the symptoms, causes, and treatment options so you’re not left wondering: “Can I powerlift with a prolapse?” or “Do I need surgery if I have a prolapse?”

Vaginal and rectal prolapse are sensitive topics for most people. In fact, this often leads people to suffer in silence, lose enjoyment for life, and even stop barbell training or competing in powerlifting. However, there are ways to non-surgically address prolapse and continue to barbell train.

When belts are worn correctly, the Valsalva Maneuver is executed appropriately, and training volume, intensity, and technique are monitored and adjusted systematically, you can train without experiencing or worsening prolapse.

In this episode of the PRS Podcast Dr. Breanne Maruca, PT, PRSCC, CLT, WCS and Dr. Rori Alter, PT, PRSCC, SSC bring awareness to pelvic organ prolapse by discussing:

Types of prolapse that men and women experience
Symptoms of vaginal and rectal prolapse
Their personal experiences with both
A docked boat analogy for the pelvic floor muscles, organs, and ligaments
Various treatment options for pelvic organ prolapse
1. Pessary
2. Surgery
3. Medication

Resources Mentioned in this Episode: 1. #48 - Functional Anatomy of the Core & Pelvic Floor in Barbell Training with Dr. Breanne Maruca, PT, PRSCC, CLT, WCS 2. #38 - The Valsalva Maneuver Explained | How to Breathe While Lifting 3. #8 - Peeing & Powerlifting - The Truth About Powerlifting Specific Urinary Incontinence Causes & Management

Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE!

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Pelvic floor dysfunction is extremely common in all genders but it is most definitely not normal! You should not ignore or allow pelvic floor symptoms to continue but you also don’t have to stop barbell training.

In this episode of the PRS Podcast, PRS Clinical Coach and pelvic health expert, Dr. Breanne Maruca, PT, PRSCC, CLT, WCS brings awareness to all the common abdominal and pelvic floor dysfunctions that men and women experience both inside and outside of barbell training.

She describes the following dysfunctions, what they mean, and how you might experience them: * Hernias * Diastasis Recti * Pelvic Pain * Urinary Incontinence * Fecal Incontinence * Prolapse * Erectile Dysfunction * Low Back & Hip Pain related to the pelvic floor

This episode brings awareness to these dysfunctions and helps you identify if you should see a pelvic health specialist for help. Remember, these are common pelvic health dysfunctions but certainly not normal. They should not be ignored and they should be addressed while modifying your program, technique, and equipment to continue to barbell train while addressing them.

Need help with your pelvic floor issue? Book a free consultation with PRS Clinical Coach Dr. Breanne HERE!

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The core and pelvic floor are often forgotten areas of the body when it comes to addressing injuries and issues in powerlifting. This area of the body is not visible and symptoms associated with dysfunction of the inner core and pelvic floor can present themselves as poor training progress or injuries in the back or limb before a direct issue presents itself.

Why does this happen? Well, most people are completely unaware of their pelvic floor and inner core because we don’t see them, feel them, or typically think about them. Additionally, their functions are anticipatory and automatic when it comes to movement and posture.

In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter and Breanne Maruca discuss the functional anatomy of the pelvic floor and core and the role they play in barbell training.

This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deeply understand their core and pelvic floor to optimize their training and technique to either address their symptoms or reduce the risk of injury in the future.

If you’re a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the core and pelvic floor and barbell training.

In this episode we discuss: * The layers of the anterior core musculature and how they function in daily movement and barbell training exercises * The role of the transverse abdominis and how it functions are your inner weightlifting belt * Why you don’t necessarily need to do isolated abdominal exercises * How the anterior core muscular contribute to the mechanism of the Valsalva Maneuver * Pelvic floor function and how the muscles contract and relax relative to the diaphragm, movement, and barbell training * Proper functioning of urination and defecation and why it shouldn’t happen when you lift * A brief introduction to Powerlifting Urinary Incontinence and resources for that

Resources Mentioned In This Episode:

Episode # 8: Peeing & Powerlifting | The Truth About Powerlifting Specific Urinary Incontinence Causes & Management
Episode #35: Functional Anatomy of the Spine in Barbell Training with Dr. John Petrizzo, PT, CSCS, PRSCC, SSC
Episode #38: The Valsalva Maneuver Explained | How to Breathe While Lifting
Episode #39: Functional Anatomy of the Hip in Barbell Training with Dr. John Petrizzo, PT, CSCS, PRSCC, SSC
3 Reasons You Pee When You Powerlift & How to Fix It (Part 1)
3 Reasons You Pee When Powerlifting & How to Fix It (Part 2): Mechanical Contributions

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If you consider yourself an intermediate or advanced powerlifter, at some point in your barbell training journey, you may become a novice again. This is something called “The Repeat Novice Effect” and occurs when you’ve experienced an extended break in training. It’s crucial for your long term success that your program reflects the change in your training status.

In this episode of the PRS podcast we’ll talk about when and how your training should change to accommodate changes in your life or interruptions in training. With extended time off from training for even as short as four weeks, you may respond more similarly to how a novice responds and should take advantage of that for a few reasons.

As a repeat novice you have the potential to make a lot of progress quickly and this is a great opportunity to take advantage of that. Returning to training as a repeat novice on an advanced program can often do more harm than good such as cause injuries or over training.

Listen to this podcast and check out our free resources on how to begin training, restart training, and continue training while staying injury free.

Resources:

Optimize Your (Re)Start to Training Guide (free download)
PRS Beginner Barbell Strength Training Program (free download)
Sustainable Training Builder (free download)

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In barbell training, we want to make as much continued progress as possible without having setbacks or getting injured. In order to accomplish this it’s important to monitor training stress, fatigue, and recovery and make responsive and proactive training adjustments to improve your performance and reduce your risk of injury.

In this episode of the PRS Podcast we talk about the importance of making changes before things go awry or seeing a decrease in performance. By having a flexible and dynamic program (and mindset) that is adjusted to keep training stress and fatigue in check, you can significantly reduce your risk of injury, avoid setbacks in training, and keep making progress. We also talk about key elements of equipment, training preparation, and recovery that support your safety and progress under the barbell.

Resources:

PRS Sustainable Training Builder (Free)
Healthy Barbell Training Guide (Free)
9 Reasons Why Barbell Training Technique Matters - Build Optimal Performance & Reduce Your Risk of Injury (Podcast)
Barbell Technique: 9 Essentials for Injury Prevention in Powerlifting (Article)
Barbell Athlete’s Guide to Filming Lifts (Free)

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If you’re looking to start barbell strength training, coaching the barbell lifts, or incorporating the lifts into your physical therapy practice, you might be wondering where to begin. Having a movement model to develop individualized barbell training technique from is one of the most important parts of starting your strength training or barbell coaching journey. No two people will look exactly the same when they’re performing each lift and that’s okay.

In this episode, we talk about the value of having a movement model and adapting that model for each individual to develop their unique technique.

We all have unique bodies and move differently. We also all have different athletic, medical, and injury histories that contribute to how we move and feel best. In order to find the optimal technique for you, your clients, or your patients, you should start with a movement model and be flexible throughout the process of developing technique.

Whether you’re looking to start lifting, coaching, or implementing the barbell lifts in some capacity in your clinic, having a place to start and consistently practicing and building experience will help you develop your skills under the bar or in teaching others how to perform each lift. Listen to this episode of the PRS Podcast and download the free PRS Lifting Manual to learn more about how to start the barbell training journey.

Resources:

The PRS Lifting Manual (free download)
The Barbell Athlete’s Guide to Filming Lifts (free download)
PRS Podcast Episode #4 - 9 Reasons Why Barbell Training Technique Matters - Build Optimal Performance & Reduce Your Risk of Injury
Low Bar Back Squat
Bench Press
PRS YouTube: How To Conventional Deadlift
10 Minute Tip #4 - How to Low Bar Squat
10 Minute Tip #5 - How to Bench Press to Reduce Injury Without Stealing Your Gains
10 Minute Tip #6 - How to Conventional Deadlift to Optimize Form & Lower Injury Risk
10 Minute Tip #7 - How To Sumo Deadlift | The only 3 ways it’s different from the conventional deadlift
10 Minute Tip #8 - How To Overhead Press Optimally (even when everyone says not to!)

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If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

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If you want to get stronger, a barbell strength training program is the way to go. However, the term “strength training” may be confusing or intimidating to you. So we want to take some time to help you understand the attributes of a quality strength program and how it can and should be adapted to any individual regardless of age, ability, medical history, and desire to train.

Regardless of the equipment you have available, your willingness to use barbells or go to a gym, and your training/athletic history, you should have a plan for your training to help you achieve your goals.

A strength training program must meet certain criteria including being planned and progressive towards increased strength. A planned program with progressive overload plays a fundamental role in working towards your strength training goals without encountering roadblocks, setbacks, or lack of goal attainment. Without planned, progressive overload, you’re exercising instead of strength training.

In this episode of the PRS Podcast, we talk about how to start your strength training journey no matter the equipment you have or want to use or your ability level. Everyone can start somewhere and doing something is always better than nothing.

We share why the barbell is the best equipment option for strength training but also when and how to use alternative equipment to help you get started or just make the most of the equipment you have available. And if you’re already a barbell athlete that won’t have access to barbells for any period of time, you can benefit from no-equipment workouts too.

Listen to this episode to learn how to start training, continue training without interruptions, and gain the confidence to take your barbell strength training to the next level.

Access our FREE strength training programs below!

Beginner Barbell Strength Training Program (free) >> https://bit.ly/3RgB59Z
No-Equipment Strength Training Program (free) >> https://bit.ly/2WyChMm

Other Resources for this Episode:

The 4 Questions to Answer Before Beginning a Barbell Strength Training Program >> https://bit.ly/3ADilu8
Progression without Regression: How to Adjust Training So Things Don't Go Awry! >> http://bit.ly/adjust-training-effectively

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Do you need to do sport specific strength exercises to improve your reaction time and sports performance? There is a common misconception that strength training needs to be extremely sport-specific to the athlete’s sport. However, this cannot be farther from the truth!

PRS Podcast Listener Question: “Fitness is a concept that can mean different things depending on the sport and/or goals. It is often used as a synonym for endurance in soccer, for example. But more broadly it can encompass strength, quickness, speed, and explosiveness as well.

My question is regarding how to train effectively to increase or maintain quickness. I think Barbell training addresses strength most directly. But as I get older and slower, how can I address quickness (or speed) as effectively as I do the strength aspect?”

In this episode we discuss the two elements that make up sports performance - strength and practice. We discuss why and how barbell strength training has direct transfer to increasing performance and quickness not just in sports but in everyday activities and the concept of “use it or lose it.”

To answer this question most directly without giving away the details of the episode you can: 1. Incorporate the olympic lifts in the younger sport highschool and collegiate athlete strength & conditioning program 2. Increase the power generation behind your sport execution by increasing the strength of your body producing the sport movements 3. Improve your reaction time by continuing to practice the sport in full and breaking it down into sport drills

Listen to the episode for a deeper understanding of these concepts!

Additional Resources:

Dennis’s Inspirational Interview

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Why do orthopedists say you can’t powerlift or barbell train after injury or surgery? Why are their post-operative protocols the way that they are? And what should a powerlifter or barbell trainee expect after surgery?

Orthopedic surgeons often advise against barbell training and even suggest that their patients will “never be able to lift that again.” This comes from orthopedist lack of training and knowledge in exercise science and rehabilitation as well as trying to protect the surgical site from operative patients who may go “yolo.”

In this episode of the PRS Podcast, Clinical Coaches Drs. Rori Alter, PT and Alyssa Haveson, PT connect with PRS remote rehab coaching client, Dr. Matthew DiPaola, MD, orthopedic surgeon, who has utilized barbell training as his own form of rehabilitation and physical therapy after having two hip surgeries on the same side.

Dr. Matthew DiPaola discusses: * Where post-op rehab protocols come from * Why they are designed the way they are * The role he feels the physical therapist plays in exercise and rehabilitation * How and why physical therapists can connect with surgeons * His own journey with hip surgeries and barbell training

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Should you do neck strengthening exercises? Barbell strength trainees often wonder if they should be incorporating more than just barbell training into their programs. Usually these questions boil down to whether or not small isolation exercises have any added benefit or not.

PRS Podcast Listener Question: The basic squat, bench press, overhead press, and deadlift are the core exercises for the barbell trainee and powerlifter. How well do they add strength to the muscles that support the neck and head? What are the best accessory exercises for adding strength to the neck? How important is it to have strong muscles supporting the head? In this episode of the PRS Podcast, Drs Rori Alter, PT and Alyssa Haveson, PT discuss how the neck musculature functions in everyday activities and how they are strengthened through the main barbell lifts.

They further discuss direct situations where people tend to add in accessory exercises for their necks and situations in where the neck experiences high velocity forces.

However, in most cases, the answer they recommend is that no additional neck accessory exercises are needed.

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The adductor group and groin region are commonly injured in barbell training and powerlifting and it could be related to shoulder tightness on the opposite side.

PRS Clinical Coaches have identified an interesting phenomenon in a handful of adductor strains and tears they have helped rehabilitate back to full powerlifting strength.

This phenomenon is the opposite shoulder and adductor relationship.

In this episode they share four cases of mild to severe shoulder tightness resulting in adductor injuries that could have been avoided to a large degree if the shoulder issue was addressed before it became a major problem.

Check out this episode of the PRS Podcast to learn more!

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Dr. Eric Helms, PhD., CSCS of 3D Muscle Journey and barbell athlete shares his path from FAI to hip labral repair and femoral acetabular impingement (FAI) surgery in both hips at the same time. After years of battling the idea of surgery and failed attempts to continue getting stronger, Eric decided to have surgery on both hips due to pain and repeated setbacks in training.

For many of us, having surgery is a major decision. We question: * What surgeon will perform the procedure? * When should you do it? * What will the recovery look like? * How long will it take to be back to normal? * What will normal look like? * Do the risks outweigh the rewards?

There are so many questions, fears, and doubts that could go through our heads.

The reality of it is that surgery isn’t a quick fix but when it’s the correct treatment, it can address symptoms and improve function, sports performance, and quality of life. Even in that case, there is still a lot of work to be done throughout the rehab process but it is possible to recover, return to barbell training, AND get stronger than you were before.

Listen to this episode of the PRS Podcast to learn about Eric’s never-before-shared full journey of FAI with labral tears. He shares his journey from training with pain and stalled progress, to a bilateral hip surgery and significant recovery, back to getting under the bar and finally hitting PRs instead of roadblocks in his training.

Connect with Dr. Eric Helms: * Website: https://3dmusclejourney.com/about/ * Instagram: https://www.instagram.com/helms3dmj/

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Today's Live Q&A question comes from Doug, asking how to adjust training when you're away from your normal gym setup. Whether you're on vacation, traveling on business, or otherwise separated from your normal gym, it can be confusing to know what to do when you want to train but don't have access to barbells. Training is still possible though!

Rori and Alyssa discuss ways to utilize dumbbells, kettlebells, and even bodyweight exercises to get a good workout in on the road. The key is to know what exercises and movements to substitute, and how -- sets, reps, and number of exercises.

FREE DOWNLOAD: 9-Week Social Isolation No Equipment Program For Barbell Athletes

https://mailchi.mp/9d3392d96e0f/social-isolation-no-equipment-program

56 ALTERNATIVES TO BARBELL TRAIN AROUND MOBILITY OR INJURY LIMITATIONS

https://www.progressiverehabandstrength.com/articles/alternatives-to-the-main-barbell-lifts

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While hip pain from deadlift isn’t as common as it is with squatting, Knowing how to modify the conventional or sumo deadlift for hip pain of various types is important so you can continue to train for strength and performance despite issues you have with your hips.

Hip pain with deadlift can be irritated by a variety of things:

Start position
Chosen stance
Relative load on the bar
Stance width
Toe out

There is almost always a way you can continue to train your sumo deadlift or conventional deadlift through an episode of acute or chronic hip even if you’re using lighter weight or a deadlift variation.

In this podcast episode we discuss what to look for and how to adjust either deadlift if you’re experiencing pain while deadlifting in order to continue to train.

Resources:

Pain & Injuries Podcast Series (Part 1, Part 2, Part 3)
Functional Anatomy of the Hip
How to Conventional Deadlift on YouTube
The Conventional Deadlift: How To Deadlift With Optimal Form To Optimize Form & Lower Injury Risk

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Injuries can happen to anyone. Even to the people who are supposed to help you prevent training injuries and rehabilitate from powerlifting injuries back to the powerlifting platform. And PRS Clinical Coach Dr. Rori Alter, PT is no different.

What we know about injuries, how to treat them, and long term prognosis has changed over the years. Since the onset of Dr. Rori’s hip injury over a decade ago, prevalence, diagnostic measures, and treatment options and outcomes have wildly changed for femoroacetabular impingement syndrome and hip labral tears.

Dr. Rori has helped countless barbell athletes rehabilitate from hip injuries and surgeries related to FAI and barbell training and it is the injury category she is most passionate about helping people overcome. Because she has gone through it herself!

In this episode of the PRS Podcast Dr. Rori shares her story about the onset of her hip symptoms leading to many bumps in the road on her powerlifting journey. She shares:

What lead her to realize something was wrong with her hips
How and why she was initially diagnosed with FAI and if her symptoms at the time were actually related to FAI or training
Why she decided against surgery
How her hip dysfunction increased her risk for low back pain from barbell training
How she fractured her hip
What lifts are most affected by her hip condition
How she was able to continue to train and win podium spots at Nationals, The Arnold, and the World Championships despite what many people would consider career enders

Overcoming a Hip Fracture and Squat Fails (article)

https://www.progressiverehabandstrength.com/articles/overcoming-a-hip-fracture-and-squat-fails

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In today's live Q&A, Rori and Alyssa field a question about warming up in a cold garage gym, as well as how to protect equipment from humidity and rust. There are a number of ways to heat a gym, but which one is best depends heavily on your climate and your home gym location (attached garage, separate outdoor structure, basement). Alyssa lays out the pros and cons of the different heaters she's tried, and Rori explains the importance of managing your temperature and humidity throughout the day to avoid condensation on equipment (and the inevitable rust that follows).

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Femoroacetabular impingement syndrome, hip osteoarthritis, and general hip pain are common reasons people stop squatting heavy. Knowing how to modify the barbell squat for hip pain of various types is important so you can continue to train for strength and performance despite issues you have with your hips.

Hip pain with squats can be irritated by a variety of things:

Position in the hole
How your joints are timing
Relative load on the bar
Bar position on the back
Torso and hip position throughout the movement

There is almost always a way you can continue to train your barbell back squat through an episode of acute or chronic hip even if you’re using lighter weight or a squat variation.

In this podcast episode we discuss what to look for and how to adjust your squat if you’re experiencing pain while squatting in order to continue to train.

Resources:

How to Low Bar Back Squat (Youtube)
Exactly How to Low Bar Squat (& how to coach it too!) (Podcast)
Weight Shifting Forward On Squats | Why your knees or bar shifts forward or heels pop up and how to fix it (Podcast)
The Barbell Squat | Don’t forget to lock out the last rep - here’s why! (Podcast)
Overcoming A Hip Fracture & Squat Fails (Article)

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The way doctors talk to their patients is oftentimes insensitive and without care for the person receiving the news. Doctors are in an authoritative position and the language and delivery they choose to use can unintentionally create negative narratives surrounding injuries, like femoroacetabular impingement and barbell training. Doctors may have you believe that surgery is your only option or questioning if you’ll ever be able to barbell train pain free with FAI.

Our goal with bringing on some of our clients is to share their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training in hopes that it inspires even just one person out there.

In this series of interviews, each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times.

In this interview, we’ll sit down and speak with PRS client Amber, a committed recreational strength athlete who loves powerlifting and olympic weight lifting. After experiencing severe hip pain with squatting she sought clinical counsel. However, the news about what was going on in her hip and the way the doctor treated her left her in tears.

Amber shares her story to help support you through the “I’ll never be able to lift again,” moments. She shows you it’s possible to find support and work through your symptoms to help reshape the narrative around pain, injury, and barbell training.

You are not your MRI and you do not need to stand for the way medical doctors speak to you. Amber’s resilience and determination to return to pain free barbell training without surgery despite FAI is truly an inspirational story that you must listen to and share. And she does all this while battling depression and going through hormone treatment to extract eggs to freeze for the future.

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Barbell strength training for youth athletes and adaptive athletes it’s not only possible, but extremely important for sports performance and injury prevention. However, there is a common belief that it’s dangerous for youth and adaptive athletes to do resistance training and lift heavy barbells.

This episode was recorded live during a Podcast Q&A session in our free Facebook group, The Secret Society of Barbell Mastery where we were asked:

“How to program/incorporate Strength training for youth or adaptive athletes.” For youth athletes, it’s important to consider their: * Movement abilities * Body awareness and control * Main sport practice and training schedule * School schedule * Other extracurricular activities * Overall desire to train

For adaptive athletes, it’s important to consider their: * Training goals * Available equipment * Abilities to perform particular movements * Ability to maneuver and manipulate their training environment with and without assistance

Check out this short episode to hear our perspective on how to safely help youth and adaptive athletes resistance training with or without barbells and why!

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The hip is one of the most common areas in the body that people experience pain with barbell training and the position of your back and legs can either enhance or reduce your symptoms.

The three most important positions of the body to consider if you have hip pain while squatting include the:

Back Angle
Hip Angle
Toe Angle

In this episode of the PRS Podcast, physical therapists and PRS Clinical Coaches, Drs. Rori Alter, John Petrizzo, and Alyssa Haveson discuss the influence of the back, hip and toe angle on hip pain.

The solution to hip pain while squatting is never a one-size-fits-all answer as the cause for hip pain can vary greatly from person to person. So it’s important to understand that the process of reducing hip pain while squatting is trial and error and a combination of managing:

Body position
Technical execution
Training fatigue
Recovery

If all else fails, it’s best to book a consultation with a rehab specialist who is knowledgeable in barbell training and sports/orthopedic injuries to help you identify and address the root cause of your hip pain.

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

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Hip pain is common in barbell training but that doesn’t mean that barbell training is bad for your hips or that you need imaging or even surgery to resolve your hip pain. Better understanding your functional anatomy, your technique, and how to optimize your movement (along with optimizing your programming) can give you the tools to address your symptoms while continuing to train.

In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter, Alyssa Haveson, and John Petrizzo discuss the functional anatomy of the hip and the role it plays in barbell training. They discuss common concerns having to do with the structure of the hip and how the movement of the hip significantly contributes to various aspects of your technique.

This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deeply understand their hips to optimize their training and technique to either address their symptoms or reduce the risk of injury in the future.

If you’re a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the hip and barbell training.

In this episode we discuss the: * Normal movement of the hip joint * Internal structures and surfaces of the hip * Tendons, ligaments, and muscles surrounding the hip joint * How the hip affects the knee * Hip pain, labrum tears, and femoroacetabular impingement (FAI)

Resources mentioned in this episode: * Functional Anatomy of the Hip in Barbell Training YouTube Video * How to Low Bar Back Squat YouTube Video * Barbell Back Squat | How to (coach the) Squat in 10 Minutes Podcast Episode

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Web: https://www.progressiverehabandstrength.com

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People commonly breathe incorrectly when bench pressing and it can affect their pelvic floor. The proper way to breathe when you bench press is to perform the Valsalva Maneuver. But even still, people execute the Valsalva Maneuver improperly while bench pressing. Breathing correctly while benching is important for injury prevention and optimal strength.

When observing bench press technique, if you see the lower abdomen protruding out while the bar is moving down, up, or upon contacting the chest or upon executing the Valsalva Maneuver, this is an indication that the lifter is not performing the Valsalva Maneuver or breathing correctly while benching. Particularly in females, this pattern may indicate some weakness in the core or pelvic floor.

In this less-than-ten-minute episode of the PRS Podcast, Clinical Coach Dr. Rori Alter, PT shares a tip for identifying a lifter's incorrect breathing pattern when benching and how to correct it to improve performance, prevent injuries, and protect the pelvic floor while bench pressing.

Resources:

How to Barbell Bench Press (Youtube)
Barbell Bench Press | How to (coach the) Bench in 10 Minutes (10 Minute Tip Podcast)

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Web: https://www.progressiverehabandstrength.com

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If you’re following a strength training or powerlifting program utilizing progressive overload, you’ll eventually need a lifting belt. When worn and used properly and combined with the Valsalva Maneuver, a lifting belt is a positive addition to your strength training program.

The problem is, there is a lot of misinformation out there about belts. A proper lifting belt is made of a stiff material and applies pressure to the abdomen to enhance your body’s ability to utilize the Valsalva Maneuver to create intra-abdominal pressure to indirectly stabilize the spine.

Here are some common beliefs about the utilization of powerlifting or lifting belts that we do not agree with:

You should push your belly into your belt
Lifting belts make your core weak
Lifting belts are a crutch
You should only train without a lifting belt otherwise your abdominals shut off

In this 10-Minute Tip episode of the PRS Podcast, Drs. John Petrizzo, Rori Alter, and Alyssa Haveson discuss:

The proper mechanism by which a lifting belt is combined with the Valsalva Maneuver to improve and enhance your strength development and safety under the barbell
How your core muscles actually work with the belt and why you shouldn’t push your belly into your lifting belt
The way in which belts actually work to strengthen your core instead of making your core weak
And how to tell if your belt is too loose because if it’s too loose, it’s not working properly!

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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People commonly breathe incorrectly when bench pressing. The proper way to breathe when you bench press is to perform the Valsalva Maneuver. But even still, people execute the Valsalva Maneuver improperly while bench pressing. Breathing correctly while benching is important for injury prevention and optimal strength.

When observing bench press technique, if you see the inhalation and exhalation occur while the bar is moving up and down, this is an indication that the lifter is not performing the Valsalva Maneuver or breathing correctly while benching.

Resources:

The form check video that inspired the episode
How to Barbell Bench Press (Youtube)
Barbell Bench Press | How to (coach the) Bench in 10 Minutes (10 Minute Tip Podcast)

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

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As one of the most common medical concerns, back pain will arise whether or not you barbell back squat. Knowing how to modify the squat for back pain of various types is important because you’ll be faced with it at some point.

Back pain with squats usually presents itself in three ways:

In the hole
At lockout
With the whole movement

There is almost always a way you can continue to train your barbell back squat through an episode of low back pain even if you’re using lighter weight or a squat variation.

In this podcast episode we discuss the three types of back pain while squatting and how to modify your movement to continue to train.

Resources:

How to Low Bar Back Squat (Youtube)
Exactly How to Low Bar Squat (& how to coach it too!) (Podcast)
Weight Shifting Forward On Squats | Why your knees or bar shifts forward or heels pop up and how to fix it (Podcast)
The Barbell Squat | Don’t forget to lock out the last rep - here’s why! (Podcast)

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Email: podcast@progressiverehabandstrength.com

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For most barbell athletes and powerlifters, the thought of needing any kind of surgery is terrifying and the unknown of what could happen after is even scarier. In many cases, surgery isn’t necessary to resolve symptoms but in some situations it is. This can be a major interruption to your life, your training, and your overall identity as a powerlifter but it doesn’t have to mean that your barbell training or powerlifting career is over or that you can’t be stronger in the future.

In this episode of the PRS Podcast we’ll sit down and talk with Chelsea Savit, an elite international-level powerlifter who put her training on hold to have an L5-S1 spinal fusion with the goal of addressing a longstanding back injury and symptoms that had progressively worsened over many years.

Chelsea’s story of her journey from gymnastics to powerlifting to surgery and back to the world powerlifting platform is truly inspiring. She serves as a great example of how even with a significant training interruption and extended time off from powerlifting you can return to barbell training and powerlifting, return to the platform, and surpass your previous strength levels.

Checkout this episode of the PRS Podcast to learn about Chelsea’s journey as an athlete, competitive powerlifter, and someone who underwent a significant surgery but came out stronger on the other side. Learn about how she set herself up for success by surrounding herself with medical professionals that supported her goals and shifted her weight training focus until she was mentally and physically ready to get back under the bar.

Connect with Chelsea Savit on Instagram:

https://www.instagram.com/savvysavit/

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Bar crash is a very common bench press mistake that is often overlooked for a variety of reasons. However, bar crash can be responsible for pain, injury, and your bench press failing to progress. So here is how to fix it!

Bar crash in the bench press is when the lifter brings the bar down to the chest with little control and too much speed causing loss of tension, force transfer into the thorax, and loss of shoulder position and power in the bench press.

When experienced over multiple reps, sets, and training sessions, bar crash could be contributing to thorax and shoulder injuries from bench press.

In this less-than-ten-minute-episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC explains what bar crash is, how to identify it, issues it can cause, and her very popular cue for how to correct it.

Resources:

How to Barbell Bench Press
Barbell Bench Press | How to (coach the) Bench in 10 Minutes

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

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As one of the most common medical concerns, back pain will arise whether or not you deadlift. Knowing how to modify the deadlift for back pain of various types is important because you’ll be faced with it at some point.

Back pain with deadlifts usually presents itself in three ways: 1. Off the floor 2. At lockout 3. With the whole movement

There is almost always a way you can continue to train your deadlift through an episode of low back pain even if you’re using lighter weight or a deadlift variation.

In this podcast episode we discuss the three types of back pain while deadlifting and how to modify your movement to continue to train.

Resources:

How to Conventional Deadlift
How To Sumo Deadlift | The only 3 ways it’s different from the conventional deadlift
The Conventional Deadlift: How To Deadlift With Optimal Form To Optimize Form & Lower Injury Risk

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Web: https://www.progressiverehabandstrength.com

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Even though we can do everything in our power to avoid injuries, they do occur in barbell and strength sports. We can only reduce the risk of injuries happening but we can’t prevent them. We also can’t completely prepare for all of the “what ifs” that come along with a potential future injury BUT there are some ways that we can make sure we’re in a good position to face injuries head on if they do occur.

In this episode of the PRS Podcast we talk with Siana Sylvester, a mental performance coach who works with athletes and professionals to help them navigate various situations in a wide range of settings.

During this interview, Siana shares some valuable insight on how to navigate injuries and setbacks as well as prepare for them ahead of time by developing healthy habits, a strong support system, and a well-rounded identity withint and outside of your sport.

Whether you’re struggling to get through an injury, find motivation to continue training, fear potential training setbacks in the future, or don’t worry about those things at all, this is the PRS Podcast episode for you! This interview isn’t only about what to do if you are injured or fear you might get injured, but it’s also about developing a healthy identity that isn’t solely defined by your sport.

Connect With Siana

Web: https://mymentalflex.com/
Instagram: https://www.instagram.com/mymentalflex/

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Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

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Barbell training is intimidating for a lot of people. New lifters don’t have solid technique and they have never handled near max loads. That’s why novice lifters should not be testing 1RMs or training with very heavy loads.

While a relatively light weight may feel challenging to a novice barbell trainee, they don’t know what hard feels like. Eventually though, the loads they are using will become relatively challenging.

For some novice trainees, it’s just another day in the gym and their mindset, technique, and effort adapts to meet the load on the bar. But for others, heavier weights start to feel scary and they begin to crumble.

As coaches and self-coached barbell trainees, we need to be able to recognize signs of fear versus signs of max effort.

In this less-than-ten-minute episode, Dr. Rori Alter shares one sign that a novice lifter is scared of the weight versus actually not strong enough. Listen to the episode to learn how she determines fear versus strength issues and how she coached the lifter through it!

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

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Web: https://www.progressiverehabandstrength.com

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Low back pain is one of the most common reasons people go to the doctor. It’s a very common disorder and something humans will experience whether they are active, sedentary, barbell train, or do anything at all. But back pain can be really scary and when we’re in the thick of it, we may feel like it will never go away.

In this episode of the PRS Podcast, PRS Clinical Coaches Drs. John Petrizzo, Alyssa Haveson & Rori Alter sit down to discuss the three types of back pain:

Radiating back pain
Position-dependent back pain
Localized back pain

Check out this episode for a down and dirty rundown of each of them to help you figure out what kind of back pain you have and what you should do about it!

Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here!

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Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

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Low back pain is one of the most common injuries in the general population. In all sports, including barbell training, powerlifting, and resistance training, back pain is just as common. Therefore, we should not believe that squats and deadlifts are bad for your back. In fact, they are important for increasing the health and resiliency of your spine, and decreasing your pain.

In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter, Alyssa Haveson, and John Petrizzo discuss the functional anatomy of the spine and the role it plays in barbell training. They discuss why the spine is much more stable and resilient than medical, chiropractic, and physical therapy doctors often believe it to be, explain how barbell training improves your spine health, and how to reduce your risk for low back pain with squats and deadlifts.

This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deeply understand their spine to improve their training and decrease their risk for low back pain.

If you’re a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the spine and barbell training.

In this episode we discuss:

Spinal Structure
Segments of the spine
Curvatures of the spine
Vertebral body structure
Intervertebral discs
Spinal Stability
Boney alignment of the spine
Spinal ligaments
Spinal muscles
Intra abdominal pressure
Disc Structure & function
Anatomy of the intervertebral discs
Disc bulge versus disc herniation
The jelly donut analogy
Spinal Peripheral Nerves
Their role in back pain
Spinal Radiculopathy
MRIs & Imaging
Do you need an MRI?
How the spine functions in barbell training
Rigidity & force transfer
Program management for injury risk reduction

Check out the video of this episode on Youtube for images to go along with everything we discussed in this podcast episode.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Web: https://www.progressiverehabandstrength.com

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How you rack the bar for overhead press (and any lifts) matters. If you’re still holding the bar in your hands, then the set isn’t over quite yet and you should still consider how you’re handling the bar.

If you’re leaning the bar back into the rack, it’s time to stop. When you lean the bar back into the rack instead of walking it back in, you’re increasing your risk for developing or exacerbating symptoms and risking your safety. So even if you feel just fine, leaning the bar back into the rack is risky because there is always a small chance that you could miss the hooks.

In this episode of the PRS podcast we’ll talk about leaning vs walking the bar back into the rack on overhead press and why it matters.

Resources mentioned in this episode:

The Secret Society of Barbell Mastery

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Doctors often recommend a “simple” arthroscopic knee surgery to address knee pain associated with meniscus tears. And athletes often believe that because their meniscus is torn, they will always have pain and need surgery. However, in most cases, we recommend you don’t have knee surgery for simple meniscal tears for a variety of reasons.

If you’ve ever wondered if a knee scope is the answer to your knee pain with the diagnosis of a meniscus tear, we urge you to think again.

Many people do not realize that: * The majority of people without knee pain have meniscus tears * Surgery can actually cause more long term pain, symptoms, and dysfunction * The long term outcomes of surgery versus conservative treatment are not typically better

In this episode of the PRS Podcast we discuss: → When and why not to have surgery

→ When surgery can actually make your knee pain worse

→ Signs and symptoms surgery is the better option

It’s entirely possible to overcome a meniscus tear and continue to barbell train or powerlift. While the process seems slower to rehabilitate the knee without surgery, it’s actually not and you’ll be able to train without interruption.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

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Taking videos of your barbell lifts allows you to improve training outcomes, reduce injury risk, improve training autonomy and decrease financial barriers to coaching. The problem is that taking videos can feel cumbersome or make you feel like you’re “that person” in the gym. And you might wonder if it’s really necessary, especially if people used to get by just fine without recording themselves.

We have this tool that allows us to enhance our training, our coaching businesses, and our clinical outcomes, so why not use it? Videos allow us to provide additional feedback, keep additional documentation, compare and measure progress, and helps us fine tune our training.

If we only go based on what it “feels like” we’re NOT optimizing our training.

In this live episode of the PRS Podcast we’ll discuss why athletes, coaches, and clinicians could all benefit from using videos as tools to optimize their own training or their clients’ training, regardless of whether they’re working with a coach or client remotely or in-person. We’ll also talk about how to enhance video analysis by improving the quality of your videos and unique ways to provide feedback remotely for coaches and clinicians who aren’t working with clients in real time or seeing their lifts in the gym.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

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Achieving full knee lockout at the end of the squat rep is an important element of quad strengthening and injury prevention. A common technical issue we see with the barbell squat that may lead to knee pain or other injuries or issues, is not achieving full knee extension on the last rep of the set.

This has many indications including: 1. Anterior knee pain 2. Hitting the rack with the plates on the way in 3. Missing the hooks when trying to re-rack the weight 4. A weak lockout

So if you or your lifters are struggling with any of these things on the squat, this less-than-ten-minute episode on the PRS Podcast is for you!

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

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Are you too old to lift weights and barbell train? There is often a negative connotation associated with barbell training and the aging population. The thought is, it’s not safe to lift heavy weights if you’re old. But when done optimally, it’s safe, leads to improved function, and protects long term health.

In this series of interviews each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times.

In this interview, we’ll sit down and speak with PRS client, Doug, who is a healthy, physically active skier, golfer, and retired engineer. Interestingly, Doug decided to pick up barbell strength training at 77 years old which is not something many people his age are willing or excited to do.

In this episode, Doug shares his story about how he was gingerly introduced to barbell training by his son, and how he decided that strength was the key to maintaining his healthy lifestyle for years to come. We’re sharing Doug’s story in hopes that it helps your parents, patients, clients, friends, or even yourself, realize it’s not only safe, but beneficial for long term strength and longevity, to barbell train, no matter how old you are. It’s never too late!

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Achieving a full bench press lockout is one of the most important components of the bench press for optimal strength development, injury risk reduction, and a qualifying lift in powerlifting competitions.

While most people think of the lock out as the end of the bench press movement, there is also a lockout before the movement of the first rep starts. A common but often overlooked issue we see with the bench press is that the lifter does not fully lock out their elbows on the bench press after the un-rack and before the start of the first rep.

This has many implications including: 1. Elbow pain 2. Biceps pain 3. Shoulder pain 4. A week lock out 5. A delayed start command in competition

So if you or your lifters are struggling with any of these things on the bench press, this less-than-ten-minute episode on the PRS Podcast is for you!

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

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While the deadlift is not as tough on your knees as the squat, you may experience anterior knee pain when deadlifting. If you’re wondering what to do when your knee hurts while deadlifting, we’re here to help!

As with the squat, in the deadlift the knees are bent. However, there is less knee bend, less concentric muscle motion, and almost no eccentric muscle motion in the deadlift. Because of these reasons, we tend to see less knee pain with deadlifts than the squat. However, that does not mean you’ll never experience knee pain with the deadlift.

In this episode of the PRS Podcast we discuss the “bottom” position of the deadlift and how suboptimal positioning has the potential to contribute to knee pain.

Similar to the squat, the main factors that contribute to knee pain with deadlifts include: 1. Depth (or hip height in the start position) 2. Bar Placement 3. Eye Gaze 4. Tension 5. Balance 6. Torso Position (in the start position) 7. Footwear

However, in the deadlift, there is one additional technical contribution to knee pain that we do not see in the squat.

Listen to the full episode on the PRS Podcast to learn how to address knee pain while deadlifting and what the secret issue is that you may be doing.

Resources mentioned in this episode:

10 Minute Tip 6: The Conventional Deadlift: How To Deadlift With Optimal Form to Lower Injury Risk
How to Conventional Deadlift (Youtube)
The PRS Lifting Manual
Pain & Injuries Podcast Series Part 1, Part 2, Part 3
Book a free consultation with a PRS Clinical Coach

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Chronic pain, injury, and illness often holds people back from being physically active and participating in competitive or recreational sports. This may lead to identity loss, depression, and poor health. Medical doctors frequently warn people against barbell training with such considerations, but in fact, barbell training is one of the few things that can positively impact change long term.

In this interview, we sat down and spoke with PRS client Keri who has been active since she was a swimmer in high school. After becoming a mother of two, Keri picked up ultra running and triathlons which she enjoyed very much but over time, the long hours, hard sessions, and poor recovery and nutrition took a toll on her overall enjoyment of the sport and physical health. Unrelated to endurance training, Keri has a history of chronic joint pain with genetic rheumatic conditions that affect her knees, back, and eyes and most recently experienced a major knee injury. After receiving conflicting information about her diagnosis from multiple doctors she felt lost and depressed.

We’re sharing Keri’s story to highlight how our athletic endeavors, motivations, and enjoyment ebb, flow and change across the lifespan and how barbell strength training has reinvigorated her, improved her mental and physical health, and sets an example for her young daughters, despite the various medical conditions she’s been diagnosed with.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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When we see the heels pop up, knees slide forward, or a forward shifting bar path in the squat, we know that your squat technique is not optimal.

While this may not inherently be a problem or cause an injury, over time, a forward squat can lead to missed lifts, stalled progress, or unexpected injury.

In this episode of the PRS Podcast we discuss three indications that you’re too forward in your squat and how to fix it.

Here are three reasons you’re weight shifting forward on squat: 1. You’re moving too fast 2. Your descent tempo is uneven 3. You’re dive bombing

Listen to this short, less-than-ten-minute episode to get all the details on identifying why you’re shifting forward in the squat and which is the best technique in order for you to correct it.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

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Knee pain from squatting happens due to a variety of factors. Squat frequency, intensity, volume, and technique all play a part in anterior knee pain. Here we are going to address technical considerations of the squat and knee pain to assist in reducing it.

From a technical point of view, the acuteness of the knee angle at the bottom of the squat may be a contributor to anterior knee pain.

There are a variety of things that may increase the acuteness of the knee angle including: 1. Depth 2. Bar Placement 3. Eye Gaze 4. Tension 5. Balance 6. Torso Position 7. Footwear

In this episode we discuss why these factors influence knee pain and how to address them to reduce knee pain from squatting so you can continue squat comfortably and get stronger without injury.

Resources mentioned in this episode:

10 Minute Tip 4: Exactly Hot to Low Bar Squat (and how to coach it too!)
How to Low Bar Back Squat (Youtube)
The PRS Lifting Manual
Pain & Injuries Podcast Series Part 1, Part 2, Part 3
Book a free consultation with a PRS Clinical Coach

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Understanding the functional anatomy of the knee in barbell training is an important aspect of biomechanics that powerlifters, physical therapists, chiropractors, strength coaches, and doctors should understand.

When you understand how the knee joint is structured and functions you’ll have a better understanding of why certain ways of performing the squat and deadlift are more optimal than others. This will also help you understand the normal forces on the knee joint and how we can combine our knowledge of powerlifting programming and barbell movement mechanics to maintain healthy, pain free movements despite atypical structure and joint degeneration.

In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter, Alyssa Haveson, and John Petrizzo discuss the role of the knee joint and its surrounding structures in the mechanics of barbell training.

This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deep dive into the knee joint.

If you’re a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the knee and barbell training.

In this episode we discuss the: * Joints that make up the knee * Normal movement of the knee joint * Internal structures and surfaces of the knee * Musculature responsible for knee flexion and extension * How the hip affects the knee * Patellofemoral movement * ITB pain

Resources mentioned in this episode:

Pain & Injuries Podcast Series Part 1
Pain & Injuries Podcast Series Part 2
Pain & Injuries Podcast Series Part 3

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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A hysterectomy is a major surgery that needs time to recover from. Returning to powerlifting after a hysterectomy is safe but a process that needs to be respected and slow in order for the body to heal and rebuild.

In this interview, we’ll sit down and speak with PRS client Kim, an M1 lifter in Thailand. Kim is a 45 year old educator who began her powerlifting journey in 2017. She qualified for the Asian Classic Championships in 2020 and her plan to compete abruptly came to a halt when she was told she needed an emergency hysterectomy. Despite the abrupt disruption to her training, Kim was able to overcome the physical and psychological effects that this had on her, rebuild, and come back to compete in the Asian Classic Championships with a stronger mindset and more confidence in her body and training.

We’re sharing Kim’s story to inspire both men and women who feel disarmed by major, planned or unplanned, surgeries or illnesses to trust that, when you take the time and rebuild brick by brick and step by step, you can regain what you lost, and so much more.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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People often wonder if it’s safe to barbell training or powerlift if you have scoliosis or osteoarthritis in your joints. When done correctly, barbell resistance training is one of the best ways to reduce joint pain, improve posture, and slow the progression of your curvature and bone loss due to osteopenia and osteoporosis.

In this interview, we’ll sit down and speak with PRS client Jennie, a 58 year old librarian, living with arthritis in both knees and her right hip, osteopenia, and scoliosis. Before embarking on her barbell training journey, Jennie was dealing with pain and weakness and was working with a physical therapist who had her doing resistance band exercises at the same loads and rep ranges for nearly two years. Luckily, Jennie’s son introduced her to barbell training and guided her along as a novice lifter. However, she struggled with technique and started to notice that she didn’t look even when she was lifting. Because of her scoliosis and arthritic pain Jennie was not confident to continue barbell training independently. She was fearful of her hip shift, worsening her knees and hip, and how barbell training would affect her spine.

Nearly 3 years after regularly engaging in barbell training and progressive overload, Jennie can confidently say she is no longer fearful of imperfection under the barbell or worsening her scoliosis. We hope that by sharing Jennie’s story, we can positively influence someone who has been told that squatting is bad for their knees or loading their spine will worsen their scoliosis, to get under the barbell and reap the positive benefits it will have on their life.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Surgery after surgery could easily stop someone from continuing to powerlift or barbell train. And oftentimes we’re faced with the worry that we’ll never get back to where we were before surgery. It’s important during these times to shift our focus and our mindset to what we can do in order to stay motivated and not lose what we’re so passionate about.

In this interview, we’ll sit down and speak with PRS client, Melissa who is a 40 year old lawyer who’s been a Nationally competitive powerlifter for over a decade. Over the last four years Melissa has experienced four major surgeries both related and unrelated to lifting, pregnancy, and becoming a new mother amidst the pandemic. Despite what seems to be multiple setbacks, Melissa has never “missed” a training session and her positivity and commitment to training prevail.

In this episode, Melissa shares her experiences with multiple surgeries, pregnancy, and becoming a new mom and how she reframes her mindset and perspective about training and competition to stay consistent with her training. We hope this episode inspires you to look at setback after setback, injury after injury, and stress a little differently so you keep putting one foot in front of the other instead of giving up.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Heavy resistance training after a heart transplant might scare most people but it’s important for long term health and function. We share a story about how barbell training can help you get stronger and improve your quality of life after a heart transplant.

This is the first episode in our series of inspirational client interviews. As we head into the new year, we wanted to bring some of our clients on to talk about their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training.

In this episode, we’re speaking with Dennis who has been active his entire life but has also overcome numerous health challenges. Dennis is currently 76 years old and was a competitive distance runner until about 40, running approximately 70 miles/week.

Around the age of 40, Dennis began experiencing cardiovascular issues and spent the next 25-30 years having various procedures done to improve the function of his heart. At 70 years old, Dennis was diagnosed with heart failure and was told that he needed a heart transplant. He had a heart transplant when he was 73 and began barbell training not too long after that.

Though he did do some barbell training previously, it wasn’t his main form of physical activity yet he recognized that it would be the most efficient way for him to gain strength. Despite having numerous medical procedures and treatments over the years, Dennis has managed to remain active and recognizes just how important it is for him to stay strong.

One thing that really sticks out to us about Dennis is that he’s remained positive and continued to advocate for himself throughout this entire process. He was faced with a very serious challenge that would absolutely terrify most of us but he navigated this challenge effectively. And when he started to notice how weak he felt, he took the necessary steps to get stronger in order to not just remain functional in his daily life but to continue to live an active and healthy life that is fulfilling for him.

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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This episode of the PRS Podcast was a free event offered to individuals who signed up to receive our free PRS Lifting Manual or Clinical Coach Starter Kit. During this live Hot Seat event we answered pre-submitted questions and questions from the live audience.

Here are just some of the questions we discussed during this live event: 1. How long should we wait to increase the weight on the bar for a new lifter? 2. Do we need them to have perfect technique before increasing the bar weight? 3. What are some good cues for getting someone to keep tension in the bottom of a squat? 4. How do you go about addressing knee pain in a lifter female who's fairly strong, has good leg muscle mass and MRI shows patellar tilt but other, which she puts in quotes, but otherwise no issues on the MRI. 5. If I'm looking to buy equipment without limitations from my clinic, but I have financial limitations. What equipment should I buy first? I won't be able to purchase everything at once, but I would like to start with equipment that will be useful on its own until I can get everything. 6. Since there is so much variety in hip structure. Is it wise to do anything diagnostically to try to understand the lifters anatomy that might include watching them walk or stand? If not, what do we look for in our squat in order to determine if they need to adjust toe angle, stance, etc. based on hip anatomy? 7. What modalities do you guys use, if any, in this setting or what do you recommend?

If you’re interested in attending future live events like this, download some of our free resources linked below!

Mentioned Resources: * Clinical Coach Starter Kit * PRS Lifting Manual

If you’re enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show! * Web: https://www.progressiverehabandstrength.com * Email: podcast@progressiverehabandstrength.com * Rori IG: @rorimegan_prs

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The sport of powerlifting is composed of competitive weight classes. As such, during the competitive growth of a powerlifter, they are faced with the decisions to choose a weight class to compete in. However, for a competitive advantage, a majority of competitive powerlifters choose to sit slightly above their chosen weight class and weight cut into competition. In this episode of the PRS Podcast we sit down with expert nutritionist, podcast host, coach and competitive fighter and powerlifter, Danny Lennon, MSc to discuss the topic of weight manipulation for the weight class sport of powerlifting. With the high variability of weight classes between federations, weigh in time period, and changes in weight classes within federations, we feel it’s important to have an educated discussion about this to help athletes, coaches, and rehab clinicians, in the weight class/cut decisions making process to optimize short term and long term performance and physical and psychological health of the powerlifter.

Some of the topics we covered in this episode include: 1. What is a weight cut/loss versus a water cut and how does this vary depending on the “weigh in” time frame and goals of the lifter? 2. How should someone decide when one or both is appropriate? 3. What are factors that help you determine if confining to a weight class is appropriate for an athlete? 4. Is the process different based on biological sex? 5. What are non-dietary/training related factors that influence someone’s ability to successfully manage and manipulate weight to be successful at weigh in and in a weight class 6. How sleep and stress affect recovery and performance as well as body weight DURING meet week/water cut and long term 7. What are the psychological implications of acute weight loss/manipulation and long term fat loss/caloric deficit? 8. 2 versus 24 hour weigh ins - can we approach these differently from a long term and acute perspective?

Connect with Danny! * Podcast: Sigma Nutrition Radio * Website: Sigma Nutrition * Instagram: @dannylennon_sigma * Book: Sigma Weight Cutting System for MMA & Boxing

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Rori shares a recent issue with one her lifters, in which he was holding his breath for all five reps in his overhead press sets. He acknowledged that he was unsure where he should be breathing, which sparked a conversation about breathing strategy in the press. The most important thing, Rori explains, is making every rep the same, including your breathing pattern. Whether you breathe at the top and utilize a rebound to drive the bar out of the bottom each rep, or you breathe at the bottom with a strict press, practice every warmup rep and every work rep with the same breath. A consistent press is an efficient press!

For additional help beyond this episode, check out the following: 1. 10 Minute Tip #8: How to Overhead Press Optimally (Even When Everyone Says Not To!) 2. The Secret Society Of Barbell Mastery, a free Facebook group for support, form checks, and all your questions answered by the PRS Clinical Coaches

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Caloric intake is important for building strength and muscle mass, but just how much you need depends on your goals and your current body composition. In this episode, PRS Clinical Coaches Dr. Rori Alter and Dr. Alyssa Haveson sat down with Dr. Robert Santana to discuss the concepts of dietary intake and muscle mass development in barbell strength and powerlifting athletes.

Robert has an extensive background in all things health and fitness. Earning his Ph.D. as a Registered Dietician while excelling in various settings, from the hospital to high-performance athletes, Dr. Santana is also a Renaissance Periodization coach, Starting Strength Coach, owner of Weights & Plates in AZ, and the host of the Weights & Plates Podcast.

In this episode we dive deep with Robert into all things nutrition and training, covering important topics every strength athlete can benefit from including:

Mechanisms for lean body mass increase from a nutritional perspective
Various phases of dieting for strength athletes including “bulk phases” and “cut phases”
The correlation of weight gain to strength increases and the risks associated with it
Tips on how to manage body weight close to your ideal physique without it compromising training or requiring low calories
How to achieve goals for both strength development and fat loss
The truths of building muscle as a natural athlete and how much muscle mass you can actually put on in various timeframes
The time it takes to lose muscle after cessation of training and how to combat it through diet if you cannot train for a period of time
Supplementation recommendations

This episode could have gone on for hours, and it contains so much information you might want to listen twice! Progressive Rehab & Strength will definitely have Dr. Robert Santana, RD, back in the future.

Resources:

Website: https://weightsandplates.com/
Instagram: https://www.instagram.com/weights__and__plates/
The Weights & Plates Podcast: https://podcasts.apple.com/us/podcast/weights-and-plates-podcast/id1557830248

If you’re enjoying our podcast, please leave us a review on Apple or Spotify.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Rori analyzes an unusual bench press error that recently cropped up with one of her lifters. In this case, the lifter was raising her butt off the bench slightly when taking a breath to establish a valsalva and set her upper back before the rep. The problem became exacerbated as fatigue set in. In powerlifting, however, the lifter's butt must stay in contact with the bench throughout the rep, so doing this in competition may cost you a lift! Rori's cue to fix this? Actively "feel" your butt on the bench as you breathe.

While it's an uncommon error, if you are a competitor and find yourself doing this, try Rori's cue. It may save you from some red lights!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, CSCS, sat down with the listeners to answer all the questions submitted for our October 2022 live Q&A podcast show! They covered an array of topics, but because these were questions asked directly, they were able to address individual cases while providing valuable insight for everyone.

These topics included: ☑️The intention of exercise selection and the purpose of variations. In addition to how to make changes to meet the needs of the individual.

☑️Technique cues you might be missing.

☑️Education on pain and injury during training with insight into the PRS algorithm. Specifically on low back/gluteal pain and what modifications made sense for the lifter who asked.

☑️Maintenance vs. Competition nutrition served with a dose of reality checks.

☑️Nuances of counting macros for all ages, genders, goals, and life phases

The EXACT Questions We Cover In This Episode: * Jeff Haggar - What exercises do you recommend for improving upper back strength which would best carry over into increasing my bench press max?

Steph Tracy - I am curious about when to pause or not pause on the chest with accessory bench work. I tend to gravitate towards a pause, because a pause is ingrained for comp bench, but a touch and go approach seems more appropriate for some other bench variations (like sling shot or larsen).
Anonymous - When’s the best time to inhale on OP, before or after the overhead shrug?
Katrina Taylor Injury question- so I’ve had a deep ache in my glute during the lockout of deadlifts for about a month now. the pain initially stuck to deadlifts, just a pinch and then an ache that lasted a few seconds once the weight came back down, but has since started irritating me in other leg day workouts (hack squats, single leg leg press), and then yesterday appeared in BB back squats, causing me to ”fold” and fail a weight i usually rep no problem. I’ve tried stretching, foam rolling, warming up better, only lighter deadlifts, and it keeps getting worse. Any advice?
James Hammons- There always seems to be confusion around this question and I feel like the diet apps and macros tracking apps are all over the place with how they deal with this…Let’s make this question easy and assume I’m making hamburgers for dinner. I like grilled burgers more than pan fried so I season my 90/10 ground beef and fire up my grill. While the patties are cooking the fat from the beef is dripping off the meat into the bottom of the grill. Does this mean that I have effectively lowered the fat content of my patty from 10% to “something less than 10%”? If so, I assume that we should be accounting for cooking styles when tracking macros or else we could end up consuming less fats than we need/should be consuming.
Trina - I get caught up in counting macros and wanting to maintain my prep physique well beyond a powerlifting meet. I find myself resistant to eating more during the maintenance phase. I know this is all psychological and would appreciate their thoughts on how to balance the mindset needed for maintenance vs prep.
Ed Perrucca - Approaching 60, I am wondering if I’m eating too much or too little. I eat 2800 calories per day broken into 40/30/30 macros. I’m sure to eat 200 or more grams of protein from Chicken, Turkey, Beef, Eggs, Fish and dairy. I’m 5’10” , 206 lbs. I’m at the start of NLP. Six weeks in after a long layoff from a ACDF and Lumbar discectomy. My lifts are 175 squat, 150 bench, 85 Press and 235 Deadlift. I have seen lots of articles and videos about diet for the 18-35 year old age group. Is it just trial and error?

To get your questions answered, PRS sends out a newsletter via email that you can respond to or join during the live event to ask and receive an answer directly from the knowledgeable PRS Clinical coaches!

To gain access to these live events in the future, join our FREE Facebook group: the Secret Society of Barbell Mastery.

RESOURCES:

Are You Optimizing the Overhead Press Start Position? PRS IG Video
Article: Is Graston, IASTM, Massage, Stim & Dry Needling Going to Help Your Powerlifting Injuries?
Book a FREE Rehab Consultation
Article: Protein: 3 Reasons Why You Need More of It & How to Boost Your Intake
Article: Athlete Recovery | Barbell Physical Therapy for Injured Powerlift

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Leg drive in the bench press is one of the most important elements for successfully building a large bench press and keeping your shoulders healthy. However, you may be doing it wrong. In this episode of the Progressive Rehab & Strength Podcast, Rori discusses a common leg drive error that many people make. If you’re experiencing pec or shoulder pain or abruptly failing one to two inches off the chest, you may be making this leg drive mistake.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Deciphering accurate health and fitness information can be challenging in a world of information overload! Especially when trying to fit it into your already busy life.

In today’s episode, Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, sit down with special guests: Alessandra and Josh Skutnik, the creators of SD Evolution and FIT Coach Pro. They cover essential and practical tools that you must hear to achieve your desired, healthy lifestyle:

🌱The core of healthy nutrition habits to ensure you achieve your goals

🌱Common roadblocks or “excuses” that people face or that hold them back

🌱How to deal with things out of your control and interfere with progress

🌱Mindset regarding behavior change and what you might be overcomplicating

🌱And the five pillars of SD Evolution

This episode will help you simplify all the complex nutrition and lifestyle advice, how to begin with just one foot in front of the other, and the ultimate power of consistency over time. After listening to this conversation, you will realize that it all starts with finding ONE small thing you can do today that will set you up for success for the rest of your life.

SD Evolution: https://sd-evolution.com

Fit Coach Pro: https://fitcoachpros.com

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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If you’re experiencing knee pain when you barbell train or powerlift and you’ve done all the things to try and address it, check this unracking and reracking mistake. In this What We Saw Wednesday episode Rori discusses a racking mistake that has the potential to contribute just enough stress on the knee that your knee pain doesn’t resolve.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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About This Episode:

Rori and Alyssa invite nutritionist, nutrition coach, and competitive bodybuilder Christy Alexon onto the show to discuss proper nutrition and eating habits for maximizing strength and muscular development. Christy holds a PhD in Physical Activity, Nutrition and Wellness from Arizona State University, and lectures on nutrition and metabolic science at Arizona State as a Clinical Associate Professor. Christy also has an extensive training background, having competed in powerlifting and currently competing in natural bodybuilding in the bikini division. As a result, Christy has both in-depth scientific knowledge and practical experience in getting as strong and muscular as possible, while minimizing body fat.

Dr. Alexon walks through the macronutrients that comprise every lifter's diet, and suggests target macro ranges (protein, carbs, and fat) for novice lifters. She explains the basic biochemistry of metabolism and building muscle, and how each macro contributes to the anabolic process. More importantly, however, she points out the eating habits of successful lifters, and how to build a sustainable lifestyle around your own nutritition and training.

You can follow Christy on Instagram at @drchristyalexon.

When she's not teaching or training, Christy offers nutrition coaching through Rennaissance Periodization.

https://rpstrength.com/team-member/christy-alexon-phd-rd

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Enrollment for our online course, Barbell Coaching & Movement Optimization, is now open!

BCMO is a comprehensive online mentorship course on technique, theory, & practical application for all clinical, coaching, and athletic levels helping you:

✓Understand the biomechanics & physics of barbell training

✓Know what optimal technique is & how to choose the right lift for the individual

✓Effectively coach movement in the in-person or remote setting

✓Develop movement assessment and modification skills

✓Have a lifting model to concisely coach the main barbell movements (squat, bench press, deadlift, & overhead press)

✓Utilize an effective process for assessing and modifying barbell movements based on the individual’s needs

Learn more about BCMO and enroll here >>https://www.progressiverehabandstrength.com/bcmo (NSCA, NASM, and PT CEUs pending)

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Enrollment for our online course, Barbell Coaching & Movement Optimization, is now open!

BCMO is a comprehensive online mentorship course on technique, theory, & practical application for all clinical, coaching, and athletic levels helping you:

✓Understand the biomechanics & physics of barbell training

✓Know what optimal technique is & how to choose the right lift for the individual

✓Effectively coach movement in the in-person or remote setting

✓Develop movement assessment and modification skills

✓Have a lifting model to concisely coach the main barbell movements (squat, bench press, deadlift, & overhead press)

✓Utilize an effective process for assessing and modifying barbell movements based on the individual’s needs

Learn more about BCMO and enroll here >> https://www.progressiverehabandstrength.com/bcmo (NSCA, NASM, and PT CEUs pending)

About This Episode:

In this exclusive episode, available for 24 hours TODAY ONLY, Rori lets you look behind the scenes at the Barbell Movement Masterclass and get a glimpse at everything that the online course has to offer. This audio was taken from a live masterclass session.

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Enrollment for our online course, Barbell Coaching & Movement Optimization, is now open!

BCMO is a comprehensive online mentorship course on technique, theory, & practical application for all clinical, coaching, and athletic levels helping you:

✓Understand the biomechanics & physics of barbell training

✓Know what optimal technique is & how to choose the right lift for the individual

✓Effectively coach movement in the in-person or remote setting

✓Develop movement assessment and modification skills

✓Have a lifting model to concisely coach the main barbell movements (squat, bench press, deadlift, & overhead press)

✓Utilize an effective process for assessing and modifying barbell movements based on the individual’s needs

Learn more about BCMO and enroll here >> https://www.progressiverehabandstrength.com/bcmo (NSCA, NASM, and PT CEUs pending)

About This Episode:

In this bonus episode taken from a live call in the PRS Secret Society of Barbell Mastery Facebook group, Rori and Alyssa walk through everything you get when you sign up for the Barbell Coaching and Movement Optimization Masterclass. Besides the in-depth and comprehensive modules on the barbell movements and programming, there are multiple opportunities to ask questions and get feedback on your own coaching eye, including office hours with Rori, Alyssa, and the PRS team.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

View Details

ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Enrollment for our online course, Barbell Coaching & Movement Optimization, is now open!

BCMO is a comprehensive online mentorship course on technique, theory, & practical application for all clinical, coaching, and athletic levels helping you:

✓Understand the biomechanics & physics of barbell training

✓Know what optimal technique is & how to choose the right lift for the individual

✓Effectively coach movement in the in-person or remote setting

✓Develop movement assessment and modification skills

✓Have a lifting model to concisely coach the main barbell movements (squat, bench press, deadlift, & overhead press)

✓Utilize an effective process for assessing and modifying barbell movements based on the individual’s needs

Learn more about BCMO and enroll here >>https://www.progressiverehabandstrength.com/bcmo(NSCA, NASM, and PT CEUs pending)

The number one question asked by our Clinical Barbell Coaching Institute physical therapy, chiropractic, or barbell coaching students is “how do I combat the experience of being undervalued, underpaid, overworked, and having terrible hours at my current job?”

You aren't alone if you want to break free of the status quo.

So often, people feel forced to practice a certain way and handcuffed to the model of the company they work for. Whether that is people who are coaching for a corporate model, practicing clinicians at a mill-model clinic, or athletes looking to transition out of their day job to coaching.

In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC, explores how she went from a full-time, mill-model physical therapy clinic where she experienced immense burnout to successfully running Progressive Rehab & Strength, both online and in person.

In just 10-minutes she covers the four things you need while keeping your day job as you transition your side hustle to the career of your dreams:

First and foremost, MINDSET SHIFT - this is not the easy road out. You must be willing to be uncomfortable, to put in the work, and understand that this isn't going to be easy, but it will be worth it.
Creating expectations and boundaries with not only other people but also yourself and your time.
Overcome the scarcity mindset - the power of saying NO.
Work remotely - the more effective you are at coaching people, the quicker you can coach people remotely. The importance of having a systematic way of coaching, analyzing, and assessing movement through video analysis. As well as an effective way of communicating virtually with your clients. This ultimately frees up more time to invest in your business and reach more people.

So if you want to start coaching more effectively so that your side hustle isn't overwhelming, we've got two things for you.

The FREE Barbell Movement Masterclass and we go over the PRS four-phase approach to coaching movement, which also helps you improve your ability to coach people.
PRS Barbell Coaching & Movement Optimization course, if you're looking for an effective way to communicate with clients, take the time that you're trading for dollars in-person sessions that are exhausting and step over your time boundaries and your ability to enjoy your life while still working with people on the side and having a full-time job.

If you are listening to this after the live enrollment, don't worry! The link will automatically take you to the waitlist for the next time we run this Masterclass and the next cohort waitlist for Barbell Coaching and Movement and Optimization! So you will want to take advantage of this episode.

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Enrollment for our online course, Barbell Coaching & Movement Optimization, is now open!

BCMO is a comprehensive online mentorship course on technique, theory, & practical application for all clinical, coaching, and athletic levels helping you:

✓Understand the biomechanics & physics of barbell training

✓Know what optimal technique is & how to choose the right lift for the individual

✓Effectively coach movement in the in-person or remote setting

✓Develop movement assessment and modification skills

✓Have a lifting model to concisely coach the main barbell movements (squat, bench press, deadlift, & overhead press)

✓Utilize an effective process for assessing and modifying barbell movements based on the individual’s needs

Learn more about BCMO and enroll here >> https://www.progressiverehabandstrength.com/bcmo (NSCA, NASM, and PT CEUs pending)

About This Episode:

A coach’s job is to educate a lifter on safe and effective barbell technique, maximize strength and muscular development, help ensure goal attainment through appropriate programming and technique, provide support throughout the process, and ultimately keep people happy and lifting for years to come.

But it takes two to tango! The athlete plays an essential role in the success of the coaching experience. An athlete’s transparency, communication, and knowledge is always a huge asset for a coach as they provide the pieces to the puzzle to help the coach optimize everything. The more knowledgeable and insightful the lifter is, the more effective a coach can be for them.

Stephanie Tracy: a long-time PRS client, USAPL Referee, Cookie Connoisseur, and competitive powerlifter, sheds light on the benefits of being insatiably curious about all things strength training and powerlifting!

She consumes as much information as she can in strength sports and has found value in having trusted sources at Progressive Rehab & Strength to filter information and learn from firsthand. As a curious athlete, she highlights some valuable lessons that all athletes, coaches, and clinicians would be remiss not to take home:

Knowledge of movement principles provides you confidence when executing lifts in training.
A deep understanding of the WHY behind programming decisions AND technique provides you with tools to deviate if necessary and decreases anxiety and risk of injury.
Investing in yourself makes the process of reaching your goals that much more enjoyable.
Being an active participant in your journey helps strengthen your relationship with your coach.

As a USAPL ref, she witnesses a lot of great lifts but also very poorly executed or failed lifts, which has solidified how important technique and programming are when your goals are to perform well on the platform.

As Steph states, “we owe it to ourselves not to 100% rely on a coach to ensure that we’re optimizing our potential and reducing our risk for injury.”

If you’re ready to become a next-level lifter, or a coach’s ideal client, invest in your sport long-term, and fall in love with the process - Stephanie has already done all the work for you; all you need to do is listen to this podcast.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Learn more about our online course, Barbell Coaching & Movement Optimization, and if it’s right for you by visiting progressiverehabandstrength.com/bcmo

Enrollment runs from 11/8/2022 through 11/17/2022 and space is limited.

Since the world of strength sports has entered the online sphere, more and more coaches are providing services remotely. This shift is incredible, but it leads us to question what a “cue” really is and highlights a huge misconception of what constitutes cueing for barbell athletes.

And for those who are still coaching in person, cueing can be a bit overwhelming for you and your athletes. Constantly wrestling with questions such as: “what is the best cue for this athlete or this particular movement?”, “When is the most appropriate time to provide a cue?”, “how many times do I use the same cue before you try a new one?” and “why isn’t this cue working for this individual?”

In this episode, PRS Clinical Coaches Dr. Rori Alter, PT, PRSCC, SSC and Dr. Alyssa Haveson, PT, PRSCC, CSCS get into the nitty gritty of “cueing.” They answer all your questions in just 10 minutes (with a few bonus minutes!) and cover:

✔️How to effectively “cue” someone online and what you may be doing wrong

✔️The various types of cues, their effectiveness, and how to identify the best one

✔️The proper implementation of cues for the main barbell lifts when you are providing real-time coaching

✔️9 Elements of Safe and Effective Barbell Training

After listening to this episode, you will gain confidence in your ability to give cues effectively. The what, when, why and how so that you can efficiently communicate with each of your clients to ensure they maximize strength while reducing the risk of injury.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

View Details

Learn more about our online course, Barbell Coaching & Movement Optimization, and if it’s right for you by visiting progressiverehabandstrength.com/bcmo

Enrollment runs from 11/8/2022 through 11/17/2022 and space is limited.

Many barbell athletes experience aches and pains during their training even when they feel like they’re doing everything right. Unfortunately, despite their best efforts or adherence to a specific template program or movement model, they can be left feeling less than ideal and struggling to push through discomfort or pain.

Whether you are a barbell or powerlifting coach working with athletes, a physical therapist or chiropractor rehabbing injured powerlifters through the athlete recovery process, or the person experiencing this, it can be very frustrating for everyone involved.

Don’t get us wrong, training should be challenging and require you to push the limits from time to time.

At PRS, we have helped countless athletes dealing with injuries, and there always seems to be very distinct trends:

They are following a generic template program incorrectly, that does not accommodate for fatigue, is chronically at too high of an intensity, or is not tailored enough to match their individual capabilities.
They try to subscribe to and replicate a movement model they read in a book, watched on youtube, or are trying to emulate their favorite athlete’s technique without considering their own attributes.

It’s crucial to understand that each of us are different. From our anthropometry, chronological and training age, injury history, time constraints, life stressors, ability to recover, and so much more.

All of these details provide the distinction between coaching a movement and coaching the person and must be considered when implementing a program and performing the barbell lifts.

So rather than forcing a rigid movement model or programming template on an individual, it’s best to evolve each of these based on their individuality.

It’s easy to fall victim to the “BEST” way to lift, coach, or program, especially with all the advice and programs on the internet. However, in this episode, PRS Clinical Coaches, Dr. Rori Alter, PT, PRSCC, SSC and Dr. Alyssa Haveson, PT, PRSCC, CSCS provide insight into how they have evolved a systematic movement model and program that adapts to every individual and discuss specific cases.

Episode Resources:

Barbell Movement Masterclass (sign up for free) >> https://bit.ly/3DR7KPe
The PRS Lifting Manual >> https://bit.ly/3CDDs0p
The Sustainable Training Builder >> https://bit.ly/3zgMtux

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

View Details

ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI

Many barbell athletes experience aches, pains, and injuries. Whether a specific incident happens during or outside of lifting, these injuries can impact training and leave you confused about how to best manage continuing to train in pursuit of your strength goals.

The last thing you want to do or tell someone is to “stop lifting.”

Here at PRS, we want to ensure athletes stay lifting and working toward their goals no matter what. To do this, we have created four core goals that we aim to accomplish when working with any client:

1️⃣Maximize Strength and Muscular Development

2️⃣Reduce Injury Risk

3️⃣Maximize Performance and Goal Outcomes

4️⃣Maintain Longevity

So to satisfy these four core goals at Progressive Rehab and Strength, we approach pain and injury with one thing in mind:

Stay as close as possible to the main movement, volume, and, ideally, relative intensity to support the program’s intention.

This will help you continue to make progress, stay on track toward your goals, get stronger, and overcome your injuries without any major detours.

In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, CSCS, shed insight on navigating pain and injuries to keep you training.

Here’s what you’ll find in this episode:

First order, actionable steps to modifying the lifts and keeping them as close to the main lifts as possible
Manipulative variables that can be applied to each main barbell lift to help keep you on track with your goals
Insight on equipment alternatives: the when, why, and how to best utilize each
Gear recommendations to ensure you aren’t stalling your progress
How to keep you and your clients in the gym and training hard

If you are a barbell strength or powerlifting coach, athlete, or a clinician, this episode will help you navigate pain and injury without major detours.

This episode goes great with our Pain & Injuries in Training series (Part 1, Part 2, Part 3).

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI In clinical rehabilitation there is often a separation between therapeutic exercises and strength training. Clinicians take a “bottom-up” approach to treatment, starting as simple and gentle as possible, often prolonging the rehab experience or even leaving it incomplete.

Our philosophy at PRS is that strength training should be the foundation of physical therapy utilizing a “top-down” approach, starting at the highest functional strength training level a patient can tolerate. In order to do so, physical therapists and chiropractors need to be coaches in addition to just therapists.

There 3 major problems physical therapists and chiropractors face are: 1. Most clinical settings do not have the appropriate equipment for strength training with barbells (even at low levels) 2. Strength training prescription and coaching of any kind is not taught in our education process 3. They treat patients as fragile

Through mentoring clinicians in our Clinical Barbell Coaching Institute since 2019 we’ve found that an overwhelming majority of them struggle to create an integrated approach to rehab and exercise prescription to effectively rehabilitate clients using a “top-down” approach.

In this episode, we discussed the importance of having a background in barbell training, exercise prescription, and movement coaching of people without injuries or medical concerns. Because from there, you can then easily modify the movements based on the very unique circumstances of the person presenting to you for rehab.

In this episode of the PRS Podcast we deep dive into: * The problem with viewing the barbell movements as JUST barbell movements applicable to ONLY well-individuals and barbell athletes * How you can modify the lifts based on the very unique circumstances of each individual * Building confidence with complex or post-operative cases * The importance of acquiring the skills of coaching and programming beyond the clinic * How you can integrate the principles of barbell strength training from a “top-down” approach and in a clinical setting with limited equipment

At the end of this episode you will be equipped with insight and resources so that your critical thinking and clinical outcomes go beyond TherEx and modalities. We want to ensure that your clients get results they deserve and you become the clinician you’ve always wanted to be.

Free Resources: * PRS Lifting Manual * Clinical Coach Starter Kit * Secret Society of Barbell Mastery

oin our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI

Chin ups and pull ups are essential exercises for all strength based sports, including powerlifting. At the same time, they are the hardest exercises to progress and it often takes months to years for people to get their first pull up and add more reps to their pull up and chin up bank.

In this episode of the PRS Podcast we discuss: 1. How to choose the right assisted version based on your goals, abilities, and equipment access. 2. Why pull-ups are hard and progress slower than the main lifts 3. The number one way to eventually be able to do a pull-up (it’s our little secret) 4. Criteria to move from easier version to more challenging versions

Even if you CAN do pull ups and chin ups, this episode provides insight to progress them so you’re not chasing after one more rep for months!

Are you a barbell strength or powerlifting coach? Use this episode to help you more effectively program the chin up and pull up for your clients to improve shoulder health, strength, and reduce their injury risk!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

View Details

ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI

There is a lot of fear surrounding the spine and weight training. When it comes to scoliosis and resistance training with barbells, there is even more fear and warnings from doctors, personal trainers and family members that lifting heavy with barbells will worsen the scoliotic curve.

We brought in scoliosis and spine expert, Dr. Beth Terranova, physical therapist, scoliosis specialist, barbell strength coach, and a graduate of our courses here at PRS to discuss the benefits of barbell training for people with scoliosis.

In this episode Dr. Beth discusses all about scoliosis, strength training, and getting under the barbell.

Dr. Beth shares:

How weightlifting and progressive overload helped her keep her curve from progressing or being painful
The Scoliosis spectrum and the difference between structural versus functional
How, when, and why you should integrate barbell training into rehab and strength training for people with scoliosis
Why our discs aren’t jelly donuts and why it’s important to load them even with scoliosis and other spinal deformities
If people with with asymmetries and muscular imbalances should get under a barbell or wait to “correct” them

Connect with Dr. Beth:

@strengthandspine

Scoliosis Strength Club (on Facebook)

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI The standing barbell overhead press or military press is an essential exercise to include in all powerlifting programs and strength, conditioning programs for sport athletes, and rehabilitation of the upper extremity. So in this episode, we’re going to share how to overhead press optimally and without pain. The overhead press is often misunderstood by strength coaches, physical therapists, and doctors. Additionally, its importance in supplementing the bench press is often overlooked by most powerlifting coaches and powerlifters.

In this episode of the PRS Podcast, we discuss how to effectively optimize your body position and execution of the overhead press to successfully include it in shoulder and upper extremity rehabilitation, powerlifting programs, and strength and conditioning programs.

When performed optimally, the overhead press is safe to execute in all populations, even with active shoulder injuries, and is essential to the strength and rehab process because of how it trains the entire shoulder girdle.

Want some visuals to go along with this episode? Download the PRS Lifting Manual here >> https://bit.ly/3CDDs0p

Overhead Press Start Position: https://www.instagram.com/p/B3VpPBWgjGT/

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI In this episode of the PRS Podcast, our special guest is Dr. Jenna Nitowski, chiropractor, barbell strength and running coach, in-person and remote clinical coaching business owner, and a graduate of our courses here at PRS. Jenna discusses her journey to creating a chiropractic practice that bridges the gap between traditional chiropractic care and exercise rehabilitation.

Dr. Jenna shares her insight on:

How her journey as an injured highschool runner led her to seek higher education and a profession integrating exercise and rehabilitation
The difference between traditional and progressive chiropractic care
Why we we shouldn’t rely on x rays or imaging to dictate our care or movement abilities
What spinal manipulation is, how it works, and when it’s appropriate
What the sound that we hear with manipulation is and why it may be painful or feel really good
If it’s OK to get under a barbell with spinal pain or injuries
What you should be doing as a student or practicing clinician to help advance the field of clinical and exercise rehabilitation in physical therapy or chiropractics
Her best pieces of advice for clinicians, athletes, and coaches

As always, our episodes are for athletes, coaches, and clinicians, and Jenne provides a unique perspective on the spine, exercises, and rehabilitation.

Connect with Dr. Jenna, DC: @dr.j.nitowski, lotusspine.com

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI

At PRS we believe that the sumo deadlift and conventional deadlift are actually extremely similar and should be executed exactly the same.

We’ve identified only three differences between the conventional deadlift and in this podcast episode we dive into them!

Stance - how we set our feet relative to our knees & why we don’t recommend going too wide
Toe Position - dictated relative to the hip position and thigh position
Grip Width - inside your feet with one issue for small people

In addition to the three differences between sumo and conventional deadlift, we discuss a common issue people face with their hands, thighs, and hook grip.

We discuss why you can lift more weight with sumo even though you may not be getting optimally strong.

Lastly, we discuss when and why we would recommend sumo versus conventional and why it’s important to train both simultaneously if you decide to compete with sumo deadlift.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI Therex vs. Barbells | Combating The Corrective Exercise & Therapeutic Exercise Mindset in the Clinical Rehabilitation & Fitness Settings With Dr. John Petrizzo If you're a physical therapist, chiropractor, or personal trainer struggling to know when and how to choose multi joint exercises, like the main barbell lifts, over single joint isolation therex, this episode is for you. In this episode we discuss the benefits of starting at the top with our exercise selection (the main barbell lifts) instead of the bottom and why we feel therapists and coaches default to isolation or therapeutic exercises. We further discuss if there is a difference between training and rehab and how do we bridge the gap if there is.

In our discussion with Clinical Coach and Exercise Science profession, Dr. John Petrizzo, PT, CSCS, SSC, PRSCC, we have engaging and exciting discussions answering the following questions and much much more:

Is the functional movement screening or other movement screening system contributing to false beliefs about the client’s ability to perform higher level exercise?
Do we need to spend time working on specific isolation exercises if the person has the functional prerequisite to perform the main squat, bench, deadlift, and overhead press or close variation thereof?
How do we screen someone’s ability to perform movement?
Should we use isolation/therapeutic type and mobility exercises to address injuries or movement maladaptations in strong barbell trainees?
Why is the single joint exercise/therex mentality so pervasive in physical therapy?
What is the unspoken advantage of utilizing large multi joint barbell exercises into rehabilitation?
In what situations would you try to start with a barbell or multi joint exercise and in what situations would you default to starting with isolation exercises?
What are the biggest problems we see in the rehabilitation realm when it comes to exercise?
What’s the problem with “return to sport” or “discharged from PT?”
Is there a difference between rehab and training?

Barbell Beginner Strength Training Program: https://bit.ly/3RgB59Z

Looking for a comprehensive online course on barbell training technique, theory, & practical application for all clinical, coaching and athletic levels, join the waitlist for Barbell Coaching & Movement Optimization now and get access to an exclusive $200 discount and special bonuses when enrollment opens. >> https://bit.ly/3RLJmSJ

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Enrollment for our FREE 5-day Barbell Coach’s Bootcamp is now open! Find Confidence. Develop Commitment & Clarity. Gain Clients. Learn the 5 pillars to building a strong client referral network and enhancing your practice so you eliminate self doubt and start doing what you’re passionate about. Bootcamp begins 10/3! Enroll for FREE now!>> https://bit.ly/3eQ6Lo5 Of all the powerlifts, the deadlift is usually the heaviest for most people and it’s performed last in competition. Because of the absolute load and relative fatigue of the deadlift, it’s important to optimize your mechanics to lift the most amount of weight possible while reducing your injury risk. However, like many of the other barbell lifts, there is a lack of consensus on the best way to perform the deadlift.

In this episode of the Progressive Rehab & Strength Podcast we review the most important key factors for optimizing your position and execution of the conventional deadlift to lift heavy weight safely to get as strong as possible.

We cover how: 1. To position the bar relative to your body to get in the most optimal position 2. You should stance to generate the most power 3. To grip the bar without affecting the bar position 4. Your bar position and anthropometry dictates what your individual start position is 5. Set your back 6. Generate tension against the bar to pull out the slack

Check out our deadlift tutorial here: https://youtu.be/yQnTawejagg

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Enrollment for our FREE 5-day Barbell Coach’s Bootcamp is now open! Find Confidence. Develop Commitment & Clarity. Gain Clients. Learn the 5 pillars to building a strong client referral network and enhancing your practice so you eliminate self doubt and start doing what you’re passionate about. Bootcamp begins 10/3! Enroll for FREE now!>> https://bit.ly/3eQ6Lo5 If you’re here, you’re likely a barbell athlete who is interested in becoming a coach or a physical therapist or chiropractor interested in taking a more progressive approach to rehab but something is holding you back. In today’s episode we discuss and provide strategies for the five most common things that hold people back from pursuing a career as a barbell coach or clinical barbell rehab coach.

1 - Mindset & imposter syndrome

2 - Putting yourself out there

3 - Where to get your first client

4 - Feeling prepared to accept clients

5 - Discerning what information or certifications are right for you

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Enrollment for our FREE 5-day Barbell Coach’s Bootcamp is now open! Find Confidence. Develop Commitment & Clarity. Gain Clients. Learn the 5 pillars to building a strong client referral network and enhancing your practice so you eliminate self doubt and start doing what you’re passionate about. Bootcamp begins 10/3! Enroll for FREE now!>> https://bit.ly/3eQ6Lo5 While the bench press is one of the easiest barbell exercises to learn, performing it optimally takes knowledge and precision. In this episode of the PRS podcast we discuss all the important components of the bench press and how to optimize them. We cover: * How to position yourself on the bench relative to the bar and where your feet should go. * Where to set your grip and how to figure that out based on your own body anthropometry. * How to safely unrack the bar to reduce unwanted energy expenditure and safely bench alone * Setting your shoulders, back, and arch in the bench press

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Enrollment for our FREE 5-day Barbell Coach’s Bootcamp is now open! Find Confidence. Develop Commitment & Clarity. Gain Clients. Learn the 5 pillars to building a strong client referral network and enhancing your practice so you eliminate self doubt and start doing what you’re passionate about. Bootcamp begins 10/3! Enroll for FREE now!>> https://bit.ly/3eQ6Lo5 The CSCS is considered one of the most prestigious strength and conditioning certifications but interestingly, many people who obtain this certification continue to struggle with exercise prescription and barbell coaching. In this episode of the Progressive Rehab & Strength Podcast Dr. John Petrizzo, PT, CSCS, SSC, PRSCC and professor in Exercise Science at Adelphi University joins us to discuss some of the missing links between the theory and practical application of strength and conditioning, barbell coaching, and clinical rehabilitation.

Some missing links include:

Actually performing a barbell strength training program consistently
Time and experience
Mentorship
Continuing education

In this episode we cover a ton of questions regarding physical therapy and barbell strength coaching.

Some things we discuss:

Does physical therapy school prepare you to exercise or strength train people as part of their rehabilitation?
Are physical therapists under-qualified to prescribe exercise or comment on if someone can or cannot do a barbell lift and if so, why?
Why physical therapists should barbell resistance train themselves.
Why the mechanical principles of barbell training carry into all physical therapy settings, not only the outpatient/sports PT setting.
Why passing the CSCS (or other personal training certifications) doesn’t necessarily mean you know how to practically apply programming or coach the barbell movements.
How do you go from having book knowledge to practically applying it and gaining experience?
Should you get a coaching certification before they start coaching people, or can you start coaching people or training people getting a certification?
How might someone who barbell trains but has never coached someone start to integrate this into their clinical practice?

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

John IG: @johnpetrizzo

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Enrollment for our FREE 5-day Barbell Coach’s Bootcamp is now open! Find Confidence. Develop Commitment & Clarity. Gain Clients. Learn the 5 pillars to building a strong client referral network and enhancing your practice so you eliminate self doubt and start doing what you’re passionate about. Bootcamp begins 10/3! Enroll for FREE now!>> https://bit.ly/3eQ6Lo5 Having a framework for teaching and a baseline movement model for the low bar squat can help you easily lift more weight and reduce the risk for wrist pain, elbow shoulder pain, knee, hip and lower back pain with the low bar squat. It will also help you develop the technical intricacies of the squat that are unique to each individual. In this episode of the Progressive Rehab & Strength Podcast we’ll walk you through our exact framework and movement model for the low bar back squat and how to optimize for the individual.

We cover low bar squat:

Stance
Bottom Position
Rack height
Getting under the bar
Grip
Low Bar Squat Execution
Adaptation for other bar positions

Video: The Low Bar Back Squat - https://youtu.be/vB99m-lSSuE

Free Ebook: The PRS Squat Manual

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Enrollment for our FREE 5-day Barbell Coach’s Bootcamp is now open! Find Confidence. Develop Commitment & Clarity. Gain Clients. Learn the 5 pillars to building a strong client referral network and enhancing your practice so you eliminate self doubt and start doing what you’re passionate about. Bootcamp begins 10/3! Enroll for FREE now!>> https://bit.ly/3eQ6Lo5 If you’re a rehab clinician who wants to combine physical therapy and strength training, or you're looking to become a barbell coach or powerlifting coach but you don’t know where to start or fear is holding you back, we want to share our journey with you. We were once in your shoes. We were the new grad physical therapists who also happened to train with barbells in the gym. We knew there was a better way than the traditional model of physical therapy to get people better, but it wasn’t taught to us in school, and we didn’t want to be stuck in the mill-model/franchise physical therapy practice setting.

Our story begins with being uncomfortable with the status-quo

If you’re a student physical therapist or practicing clinician:

→ Who is feeling burnt out, doesn’t agree with over-billing and over-booking cookie cutter treatments guided by insurance

→ But is scared to do something different because you need to pay bills and student loans

If you’re a Personal Trainer or Strength Coach who:

→ Has a CSCS, NASM, ACSM, or other certification

→ But isn’t confident because you clients aren’t getting results and you struggle with apply the stuff you studied to pass the exam

→ Feel overworked and underpaid working at a commercial gym or aren’t charging your clients enough

If you’re an Athlete who:

→Has experienced the value of barbell strength training and wants to help people with it but feels that you can’t until you have a certification

We want to share our story to let you know that you just need to start!

In this episode of the PRS Podcast, Clinical Coaches Dr. Rori Alter, PT and Dr. Alyssa Haveson, PT share their tips for beginning the journey of the next phase of your career.

You have to just start.
You’re never going to have all of the answers from your formal education or training.
You need to gain experience by just doing.
Get comfortable with being uncomfortable.

Dive into this episode for more details!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

John IG: @johnpetrizzo

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Wrist pain while squatting is not uncommon but it’s not something you need to experience forever. There are many reasons your wrists hurt while squatting but it’s really an easy fix! If you have wrist pain with the low bar squat it could be due to:

Bar Placement
Bar Rolling
Grip Width
Elbow Position
Excessive Wrist Extension
Grip Type

In this episode of the Progressive Rehab & Strength Podcast we address all the reasons your wrists hurt while you squat and give you ways to reduce your wrist pain based on the reason it’s happening.

You don’t have to deal with wrist pain forever, you don’t have to stop squatting, use the safety bar, or rely on wrist wraps. You can low bar squat without wrist pain and we’ll help you get pain free wrists in the low bar squat in this episode.

Links:

Fixing bent wrists when you squat: https://www.instagram.com/p/BtKLSnsAUlB/

How to achieve a neutral wrist in the squat: https://www.instagram.com/p/B7cG5mQAuGY/

How to low bar back squat: https://youtu.be/vB99m-lSSuE

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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The powerlifting bug. We all get it eventually. When we get under the barbell and train consistently we start to wonder “when should I do a powerlifting meet?” The problem is that doubt starts to creep in and you think:

“I’m not strong enough.”

“I don’t want to lose.”

“I’m not ready yet.”

But the truth of the matter is, it doesn’t matter.

If you’re thinking about doing a powerlifting meet it means it’s time to do one.

There are no prerequisites other than reading the rule book and being somewhat familiar with executing the movements.

The goals of your first powerlifting meet are to have fun and get your feet wet. So drop the pressure and get signed up.

In this episode of the PRS podcast, PRS Clinical Coaches Dr. Rori Alter, PT, Dr. Alyssa Haveson, PT, and Dr. John Petrizzo, PT talk about their very first, and very different, experiences and motivations surrounding their first powerlifting meets.

Just remember: we all start somewhere!

Enrollment for our FREE 5-day Barbell Coach’s Bootcamp is now open! Find Confidence. Develop Commitment & Clarity. Gain Clients. Learn the 5 pillars to building a strong client referral network and enhancing your practice so you eliminate self doubt and start doing what you’re passionate about. Bootcamp begins 10/3! Enroll for FREE now!>> https://bit.ly/3eQ6Lo5

NEED A BARBELL TRAINING OR POWERLIFTING CLINICAL COACH? BOOK A FREE CONSULTATION WITH ONE TODAY!

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Low back pain in powerlifting and barbell training is a common complaint injured lifters report. However, low back pain in the bench press does not have to stop you from continuing to train through the athlete recovery process.

In this episode of the PRS Podcast we answer:

-Why your back hurts from bench pressing

-If it safe to bench press with an arch

-What to do if you have back pain with the bench press lift off

-How to address back pain with leg drive in the bench press

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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One of the most common misconceptions of barbell training for various “populations” is that it needs to be different, particularly when it comes to barbell training for the Masters Lifter. In this episode of the PRS Podcast, Dr. Rori Alter and Dr. Alyssa Haveson uncover the misconception that barbell training and powerlifting programming needs to be different from the general, younger population.

Here at PRS we never recommend programming templates. We always recommend that programming be catered and tailored to the individual based on their Athlete Identity. This encompasses:

Continuity of training & training history
Athletic abilities
Medical & injury history
Recoverability

These four characteristics are different for every individual and change depending on where you (or your client) falls across the lifespan and throughout your training.

The most important thing is to have a framework for programming and exercise selection that allows you to determine the frequency, intensity, volume, exercise selection, and rate of progression based on the barbell trainee’s Athlete Identity.

In this episode we cover physiological and exercise selection considerations for the Master Barbell Trainee to incorporate and help in the decision making process for programming within the PRS Sustainable Training Method.

What you’ll learn is that programming for a Masters Powerlifter is not all that different as programming for a 25 year old powerlifter.

Articles Mentioned In This Episode:

Athlete Identity Article
Beginner Barbell Strength Training Article Series
- Part 1
- Part 2
- Part 3
PRS Barbell Beginner Strength Program

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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If you lift consistently enough and for long enough, you’ll need a powerlifting belt eventually. In this 10 Minute Tip podcast episode, Dr. Rori Alter and Dr. Alyssa Haveson give you the quick and dirty rundown of how to know what weightlifting belt is right for you.

They cover the key components of lifting belts including:

Belt thickness
Belt width
Belt circumference
Material & stiffness
Buckle type

And help you figure out which is right for your body, what powerlifting belt is best to get if you’re only getting one, and when to actually buy it relative to when you need it.

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Wondering why you pee when you lift weights? Or are you working with a powerlifter who may be experiencing incontinence when they’re training? Powerlifting Urinary Incontinence is a specific type of athletic incontinence experienced by women (or men!) only when they are barbell training.

In this episode of the PRS Podcast, Dr. Rori Alter, PT, and Dr. Alyssa Haveson, PT, discuss the specific condition of Powerlifting Urinary Incontinence that affects 74% of female powerlifters between the ages of 18 and 35 with no other risk factors for or symptoms of incontinence outside of barbell training.

Unfortunately, peeing when you powerlift (or even pooping your pants - the male equivalent) has become something considered “normal,” but it’s anything but normal.

Listen to this episode of the PRS Podcast to learn why peeing when you lift weights needs to be addressed from a programming, mechanical, and mental/emotional standpoint to reduce the risks of poor progress, injury, or cessation of training in those who experience training related incontinence symptoms.

This episode breaks down the three contributing factors to sport-specific Powerlifting Urinary Incontinence and how you can address them without the time and emotional burden of traditional pelvic floor physical therapy.

Disclaimer: Powerlifting Urinary Incontinence is the involuntary leakage of urine only during barbell training. For individuals experiencing incontinence both inside and outside of training, a comprehensive pelvic health evaluation should be obtained by a qualified physical therapist.

Book a free consultation with one of the PRS Clinical Coaches to discuss your symptoms and recommendations for treatment and management: CLICK HERE

Article Mentioned:

Technique Article 1 - https://bit.ly/3cpUh5K

Technique Article 2 - https://bit.ly/3zBezAV

Fatigue Management In Powerlifting - https://bit.ly/3T2htrx

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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In our inaugural live audience recording of the PRS Podcast, hosts Drs. Alyssa Haveson and Rori Alter present the history behind the coaching delivery system they custom built for the PRS Sustainable Training Method.

The PRS Sustainable Training Builder was created to integrate barbell strength and powerlifting programming with the important data analysis needed to meet the 4 Core Goals of PRS and the needs of the athlete.

Maximize strength & muscular development
Reduce injury risk
Optimize goal attainment
Instill longevity in lifting & life

In this episode they review:

Why they struggled with coaching platforms like TrueCoach, MyStrengthBook, and others
The layout of the Sustainable Training Builder and how it easily and immediately helps you identify when programming should be adjusted
How the builder integrates recovery and nutrition data with training to envision the whole picture
The seamless integration of the program and training log
The ease in which barbell training programs can be created in under 10 minutes (no more tediously writing each day’s training)
What prebuilt PRS programs are available in the click of a button

View the live episode’s video and see the PRS sustainable Training Builder in action here >> https://www.facebook.com/923751/videos/1208489743287701/

Grab your free version of the Sustainable Training Builder to use with yourself, coaching clients, or rehab clients here >> https://bit.ly/3zgMtux

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Barbell training injuries will happen no matter what because, as discussed in prior podcast episodes and articles, injury prevention is not a thing. So when barbell training injuries do happen, what is the athlete recovery process like? And how can we continue to train through the athlete recovery process?

In this episode of the PRS Podcast, Drs Rori Alter and Alyssa Haveson wrap up the barbell training series on pain and injuries to help barbell trainees and powerlifters get through the athlete recovery processes efficiently.

Dealing with a barbell training injury is frustrating and sometimes scary. But the most important thing to do at the moment is don’t panic!

It’s easy to catastrophize the injury and dream up all sorts of things that might happen to your training… but a lot can change in the first 24-72 hours after a training injury.

While we must caveat any injury talk with “it depends,” often you can continue to get under the barbell in some capacity.

So in this episode of the PRS Podcast, we cover:

What to do if you experience symptoms or injuries in your barbell training session [00:16:38].
When you should see a doctor BEFORE a licensed rehab clinician [00:16:52], [00:21:49].
Why we need to ditch the RICE method [00:23:27].
A new way of addressing injuries with PEACE & LOVE [00:25:28].
Discuss the PRS algorithm for training with pain [00:32:37].

Article Links:

PRS Training With Pain Algorithm: https://bit.ly/3oE9geR

Athlete Recovery: Barbell Physical Therapy for Injured Powerlifters: https://bit.ly/3OGMOfN

Free Sustainable Training Builder: https://bit.ly/3zgMtux

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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In Part 2 of the pain & injury series, Drs. Rori Alter and Alyssa Haveson explore the three components involved in the experience of pain, the biopsychosocial model of pain, and why people experience pain differently.

Pain is a complex physical and emotional response, that sometimes -- but not always! -- occurs in response to injury or physical trauma.

It's tempting to trace pain and injury to a specific event, or a problematic joint or muscle, but this is often difficult to do.

While MRIs are a useful tool, they don't tell the whole story about pain either.

When barbell strength trainees or powerlifters get injured there is often fear of the unknown.

The medical and exercise narratives often lead us to fear certain movements and hyperfocus on specific tissues, bones, or joints that are the “one” thing causing your injuries.

But the truth of the matter is:

Pain does not always mean damage and damage doesn’t always mean pain
The cause of injuries are multifactorial and there is never just “one thing” in or outside of your body that causes an injury

In this episode of the PRS Podcast we are going to help you understand why it’s important to continue to barbell train through injuries and as the injury rehab process.

We cover:

The medical-model narratives around barbell training, injuries, and pain that lead people to fear lifting. [00:08:59]
Understanding the pain experience through the lens of the Bio-Psycho-Social model of pain and why everyone responds to pain and injury differently. [00:23:56]
What tissue damage means for pain and dysfunction and what pain or dysfunction means about tissue damage. [00:25:38]
The importance of MRI findings in the injury diagnosis process. [00:35:12]

Article Note Links:

A Case for Individuality: https://www.progressiverehabandstrength.com/articles/individuality
HIp Fracture: https://www.progressiverehabandstrength.com/articles/overcoming-a-hip-fracture-and-squat-fails
Treat the issue not the tissue: https://www.progressiverehabandstrength.com/articles/treattheissue

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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There are a few common problems in barbell training and powerlifting surrounding training injuries: 1. Powerlifters stop barbell training altogether, do low load, non functional rehab exercises, mobility work, jump to injections, or surgery before ever trying to address the issues that led to the problem. 2. Lifters stop barbell training until their pain goes away and then resume training without addressing the issue and their symptoms come right back. 3. People believe they need to know what structure is injured in order to be treated or resume/continue training.

Why does this happen? Because of the narratives the medical and exercise worlds are telling us about barbell training when the majority of clinical practitioners and exercise specialists are not trained in barbell training techniques and powerlifting nor do they understand the mechanisms of injury in barbell training. They cannot effectively prescribe recommendations but confidently speak on these topics without being qualified.

Because of this, we’re often told to not lift or that we should focus on non-barbell training exercise modalities to “rehabilitate” injuries. Then we return to barbell training without an introductory period or addressing the issues that led to the injury in the first place.

In this episode of the Progressive Rehab & Strength Podcast, we’ll cover: 1. What an injury is. [00:18:21] 2. The difference between acute and chronic injuries and why it’s easier to wrap your head around the recovery time and process for acute injuries. [00:20:42] 3. What barbell training and powerlifting injuries are. [00:38:36] 4. Injury Risk and why injuries happen. [00:44:16] 5. Why we use the term “injury risk reduction” vs “injury prevention.” [00:52:07]

Links:

Incorporating Barbell Training into Post-Op Rehab: https://www.progressiverehabandstrength.com/articles/incorporate-barbells-physical-therapy

PTs are NOT Confident With Exercise Prescription: https://drive.google.com/file/d/1pcQoyg2Vp8Fdepl0XqKSvDOoKJ2qTGPn/view?usp=sharing

2019 Training Load: https://drive.google.com/file/d/1ydcNzXicAro1O3_10m9TDuVFk-ruyMYq/view?usp=sharing

High Volume Squats, Fatigue, & Technique Breakdown: https://drive.google.com/file/d/1duHkABAbN1XQ60MalBtta5OCXMLHIadN/view?usp=sharing

Get in touch with the show!

Got questions you want answered on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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As one of the most talked about topics in powerlifting, everyone always wonders and debates about barbell training technique.

Does barbell technique really matter or is it something we don’t really need to worry about for “injury prevention” in powerlifting?

For Dr. Rori and Dr. Alyssa, powerlifting and barbell training technique is VERY important, but not in the way you may think.

Lifting with safe, efficient, and repeatable mechanics ensures that you have optimal performance under the bar, avoid form breakdown, and reduce your risk of injuries.

Maintaining technique is an important and ongoing process, too. Form creep happens to the best of lifters, a phenomenon in which form gradually deviates from optimal over a period of time.

Rori and Alyssa break down the 9 elements of safe & effective barbell techniques, the importance of having a barbell lifting movement model, how to maintain good technique under heavy loads, and how all of these things fit into the PRS Sustainable Training Method by satisfying the four core PRS goals:

Maximize strength and muscular development
Reduce injury risk
Optimize goal attainment
Instill longevity in lifting and lift

Squat Links

Fixing Bent Wrists: https://www.instagram.com/p/BtKLSnsAUlB/
Addressing Wrist Pain in the Squat: https://www.instagram.com/p/B7cG5mQAuGY/
How to Low Bar Back Squat: https://youtu.be/vB99m-lSSuE

Secret Society of Barbell Mastery - Facebook Group

https://www.facebook.com/groups/PRS.Barbell.Mastery/

Get in touch with the show!

Got questions you want answered on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Wouldn’t it be great if we were always motivated to train? If you’ve ever experienced lulls in your motivation to train with barbells or keep up with your powerlifting training, you’re not alone.

Barbell training motivation ebbs and flows and is a natural part of the training experience. However, there are many factors that contribute to changes in training motivation and it’s how we respond to it that makes all the difference!

In this episode of the Progressive Rehab & Strength Podcast, Dr. Rori and Dr. Alyssa explore strategies for creating and maintaining motivation in your training through the ups and downs of your lifting career. It's easy to train when spirits are high, you are having fun and hitting PR's, but anyone who has trained for multiple years knows that everyone goes through slumps from time to time.

Whether it's an injury, the intensity of training, or life factors affecting you, training motivation can be hard to find, even for elite athletes. But by setting attainable goals, good habits, creating a solid plan for progress (and sticking to it!), keeping a log, and staying flexible, you can create and sustain training momentum.

PRS Sustainable Training Log & Program

https://www.progressiverehabandstrength.com/barbell-training-builders

PRS Articles:

https://www.progressiverehabandstrength.com/articles/start-barbell-training-here
https://www.progressiverehabandstrength.com/articles/progression-regression
https://www.progressiverehabandstrength.com/articles/barbell-training-and-cardio
https://www.progressiverehabandstrength.com/articles/training-fatigue
https://www.progressiverehabandstrength.com/articles/tracking-barbell-training
https://www.progressiverehabandstrength.com/articles/2019/4/11/9-time-saving-adjustments-to-reduce-training-anxiety

Interview with Anna-Marie Oakes Joudy

https://www.youtube.com/watch?v=Kgo_I3YNSuk

Secret Society of Barbell Mastery - Facebook Group

https://www.facebook.com/groups/PRS.Barbell.Mastery/

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Barbell & Powerlifting Coaching and Physical Therapy are skills that require an immense amount of hands-on experience to master, and so does business! Coaches and clinicians spend lots of time working on their clinical education and skills, without considering how they will build a business and more importantly, a business that can grow and sustain itself even during lean times, such as the recent COVID pandemic.

In this episode of the PRS Podcast Dr. Rori Alter, PT discusses with her co-host, Dr. Alyssa Haveson, PT, how she built Progressive Rehab & Strength in her spare time while working a traditional physical therapy job, and the strategies that help her continue to grow in a saturated field and during the pandemic.

Questions answered in this episode:

-How do you become a powerlifting coach?

-How do you create a sustainable business?

The 7 Tools To Become a Clinical Coach with a Successful Business Include:

Knowledge Acquisition
Mentorship
Experience
Core Values
Core Goals
Flexibility, Adaptability, and Systems
Client Education

Check out this episode to learn!

Article - How to Manage Training Fatigue

https://www.progressiverehabandstrength.com/articles/training-fatigue

Article - Tracking Your Barbell Training

https://www.progressiverehabandstrength.com/articles/tracking-barbell-training

Facebook Group - PRS Secret Society of Barbell Mastery

https://www.facebook.com/groups/PRS.Barbell.Mastery

The PRS Clinical Coach Starter Kit (FREE download):

https://mailchi.mp/progressiverehabandstrength/clinical-coach-starter-kit

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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In the first episode of the Progressive Rehab & Strength Podcast, head PRS Clinical Coaches Dr. Rori Alter and Dr. Alyssa Haveson introduce themselves and the core principles of the PRS Sustainable Training Method.

Uncover the key elements of the PRS Sustainable Training Method and understand how PRS integrates barbell training and powerlifting coaching with physical therapy to bridge the gap between rehabilitation and successful return to sport.

Listen as Dr. Rori and Dr. Alyssa explain the importance of rating of perceived exertion (RPE), estimated 1 rep max (e1rm), tracking training fatigue, Athlete Identity, and the Repeat Novice Effect on injury risk reduction in barbell training and powerlifting and successful rehabilitation and strength development across the spectrum.

Got questions or topics you'd like us to address or guests you'd like us to have on the podcast? Let us know by submitting requests here!

https://forms.gle/mpGym44FHJCBwEFk7

PRS Articles:

https://www.progressiverehabandstrength.com/prsarticles

The PRS Clinical Coach Starter Kit (FREE download):

https://mailchi.mp/progressiverehabandstrength/clinical-coach-starter-kit

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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Welcome to the Progressive Rehab and Strength podcast. Physical therapists, strength coaches, and powerlifters Dr. Rori Alter and Dr. Alyssa Haveson share their knowledge to help barbell athletes, coaches, and clinicians demystify strength training and create sustainability under the barbell and in business.

https://www.progressiverehabandstrength.com

Progressive Rehab & Strength: Recent Episodes

Dr. Rori Alter, PT, SSC, PRSCC

24 - Danny Lennon, MSc - Cutting & Confining to a Powerlifting Weight Class | A Decision Hierarchy

6 - Part 2 - Pain & Injuries in Barbell Training - Do You Need an MRI?

52 - Functional Anatomy of the Foot & Ankle in Barbell Training with Dr. John Petrizzo, PT, PRSCC, CSCS, SSC

41 - Femoroacetabular Impingement, A Labral Tear, & A Hip Fracture: Coach Rori’s Story of 5 Nationals, 4 Arnolds, & 2 World Championships Without Surgery (Podcast)