15 Minutes of Strength

In this episode I will go over the Most Common Mistakes I have seen over the years of training and give my opinion on how to shift towards the optimal. 

Your Plan
Most people’s plan are either Too Much or Not Enough
Define your Goals first and be honest about them:
How do you want to train? How often? What are you training for?   

Chasing Numbers
Good way to quantify workout and see progress but are the results making you better overall? Are they aligned with your goals?

Not Doing Mobility Work
Primes the body for movement
Helps for a better workout and recovery
May help prevent injuries
They can pinpoint what you need

Doing What you Like but Ignoring What you Need
Every workout should have an exercise/movement that you don’t like because it is generally what you need.
Most Men skip: Single Leg work, most Women skip: Upper Body work. 

Not using Grip
Almost ever exercise can utilize Grip Strength and it is usually the Limiting Factor in strength training
 Activates muscles and increases strength (irradiation)
 Make movements safer and more stable
 Increase upper body strength

Not Doing Dynamic Work
Never stop doing it, even as you age

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In this episode we go Overtime and cover:

Who is Jason Dolby?
What happened during a recent injury?
What he Immediately did after he injured himself.
The Brain and Body Movement connection.
Why swelling is both good and bad.
How to utilize Baby Mobilization.
How Gamifying proved to be the biggest game changer for his rehabilitation.
Peanut butter at a rehab tool?
Why NOT allowing the strong-side to work aids in recovery.
Injury protocol guide.

Make sure to check out Jason Dolby in the following locations around the web:
Website
One Hour Long Cycle Website
YouTube Channel
Instagram
Facebook

Thanks for Listening!

Contact: [email protected]

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In this episode I’ll cover things to consider when structuring your strength training program going forward into adulthood.  

Change your Mindset
Your training mindset needs to change from the Specific-Short-Term to the General-Long-Term.

• Long term health?
• Play with your kids?
• Try and new activity?

Be Consistent with Less: Frequency Over Volume
Ditch the Long Training Sessions; focus on the Quality over Quantity of the session.

 Change the Way You Train
Keep the Frequency over Volume Principle in-mind
Work on things that you haven’t done before or in a long time             
Add more Mobility and Stretching work
Be more Balanced with your training programs

Schedule Flexibility
 Have a General Plan of what you want to Get-In (achieve) for the week
 Be Flexible with that plan
 Plan on doing some physical activity daily.

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In this episode I am going to over what parents, coaches and athletes should consider and look for when they are choosing a Youth Strength and Conditioning gym and program.

GOOD or CONVENIENT
Have a little wider net when performing your initial search
Not all gyms have dedicated to Strength and Conditioning Programs that cater to athletes either starting out or experienced.    
Some Sports programs have integrated S&C programs run by the coaches themselves or outside trainers do these provide what you are looking for?

GOALS
What are the Parent’s Goals for the short and long term? Child’s goals?

EXPECTATIONS
What are the Parent’s Expectations for the short and long term?
Should you offer a free consultation? 

TEAM or INDIVIDUAL 

Some like more personal attention
Some like a smaller feel so they can focus on themselves

AMENITIES or PROGRAMMING 

Bigger and fancier is not necessarily the best.
Knowledge and experience of the trainer
Ability to assess individual demands daily, each time they come in and adjust
Proper progression of the program for each individual
Instilling confidence
 

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I am going to do something in this Primer Episode I do not normally like to do; Talk About Myself and Make it All About ME 

In this I will go over:

• Who I am
• Why I am jumping on the Podcast Bandwagon
• What to expect from the Podcast going forward.

WHO
Owner of Rise Above Performance Training, Belmont CA established in 2008.
Work daily with; Athletes, First Responders and Willing Adults
 
 Started out:
 Playing Multiple sports (Soccer, Baseball, Basketball…)
 Injuries
 Fascination with physical therapy
 
 Education:
 Undergrad-Kinesiology (Pre-PT)
Internships
Physical Therapy Graduate school
Dropped out and applied to Kinesiology graduate school and started down the training path, Learning, Accumulating Certifications
 
 Started at a local gym (9-12-2001) and learned how to train and work with people
 Graduate school
Thesis published Journal of Strength and Conditioning Research
Built a garage gym

WHY
Running the gym
Training people daily
Create content for the Rise Above Performance Training Blog & YouTube Videos     
PodCasting is a way to challenge myself

WHAT
Going forward I want this Podcast to be about Learning and Applying  Strength
Strength can come from anywhere: Physical, mental, inspirational
I want to do this all in a 15 min format, giving you the content in a quick and compact manner so you can reflect, use and apply it right away .

Thanks for Listening!

Contact: [email protected]

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