Mastering Fitness

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Programs, books, and more to come

Category: Programming (Page 1 of 3)

Autoregulation – Modifying workouts when you aren’t feeling your best

The biggest value in having a coach is in coming up with a plan B.

Anyone can write a program or find one on the internet, but it takes knowledge, skill, and even some intuition to modify that program on the fly.

If you never need modifications, I call you a unicorn. If you frequently need modifications, I’m sorry for your luck and I know how you feel.

Autoregulation how we modify your training program for any given day. It demonstrates both the science and the art side of coaching. I could gather a gather a bunch of data about you:

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The Quick “Why” Behind Conditioning Work

I recently had a distance client of mine ask me:

What is the goal with the regenerate section?

For those who don’t know, this is in reference to my programs, which I break into seven sections based on what we are trying to accomplish. For example, any foam rolling work you do is always first (though I won’t prescribe it for everyone). After that, we do exercises to “reset” your nervous system. After that, you do a more dynamic warm up to prepare your body for training… you get the idea.

This post is not meant to be thorough and exhaustive, but instead to give you some ideas to help spark your own thinking.

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Why the Romanian Deadlift?

Here’s a recent question from a distance client of mine.

Why RDL? Do you use it for almost everyone?

The RDL is the purest form of a hinging pattern and the easiest way to teach someone how to use their hips, glutes, and hamstrings independent of their spine. I would say that’s a pretty objective opinion of mine seeing as you’re minimizing complexity of the movement by all but eliminating the contribution at the knee. In terms of complex movements, it’s a pretty simple one.

Barbell Romanian Deadlift (RDL)

I will start most people with an RDL, even if they already have lifting experience. Well, maybe especially if they have lifting experience because, often times, I need to re-teach their hip hinge.

Now, once you know this, I’m generally going to throw on more complexity. For example, when you can demonstrate a consistently (or semi-consistently) clean RDL pattern, I’m going to then have you RDL the weight to the knee, then squat the weight down to the floor.

Ta da! Then we have a deadlift pattern.

The RDL is a fundamental movement that I need all of my clients to know, and it’s arguably the easiest way to teach hip extension while keeping the acetabulum over the femoral head.

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