40fit Radio

Coach Darin and Trent discuss how to adjust your program after a prolonged layoff. As the world begins to open up from quarantine, many people will be able to go to the gym for the first time in several weeks. Detraining is an inevitable result of such a long layoff, however, so care must be taken when returning to the gym to avoid extreme soreness, injury, or overtraining.

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Coach D and Trent have extolled the virtues of lifting barbells for years now. Yet some Masters lifters shy away from lifting heavy in fear that they might hurt themselves, or that it's too tough on their joints. Lifting heavy is not only the best way to build strength, it's essential for building and maintaining healthy joints! Like all things, however, lifting heavy should be done in moderation if health and longevity are the goal.

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The fitness world is awash in gurus peddling "the last word" in fitness and health. Even reasonable trainees following time-tested programs can get tunnel vision and fail to address other aspects of their health and fitness. At 40fit, Coach D and Trent believe in a well-balanced approach to fitness driven by the trainee's personal goals. And we temper that approach with an eye on the long game -- that is, training, eating, and living in a manner that maximizes long-term health, not just athletic performance.

RIP Peter Nathan -- coach, athlete, and true Renaissance man.

https://www.copelandhammerl.com/obituaries/Peter-Johnston-Nathan?obId=12455931#/obituaryInfo

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Many of those in the 40fit Nation are in week three (or longer) of city or statewide lockdowns, and dire headlines continue to dominate the media outlets. So Coach D and Trent are sharing today some ways they are staying positive and productive in the midst of the madness.

1. Be purposeful with your media consumption. Maintain an analytic mindset about the facts, the source of the facts, and be aware when media is making an emotional appeal rather than reporting the facts (which is just about all the time).
2. Make lists of the positive things in your life right now.
3. Spend time in meditation or prayer. Carve out some space and time for quiet, solitude, and study or self-reflection.
4. Maintain your routine. Even if you have to create a new routine, find a schedule that works and stick to it.
5. Be productive. Take up a hobby. Do some yard work or spring cleaning. Read that book you've had on your list for a long time. You don't have to be a superhero here, but getting things done brings a sense of accomplishment.

Lastly, give yourself some grace. Some people are suffering more than others right now, and these tips may seem impossible for those most affected by the virus and economic conditions right now. That's ok. We are calling everyone in the 40fit Nation to do their best and stay accountable to each other, but we also need to be kind to ourselves and each other.

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The COVID-19 pandemic has gotten many people thinking about their immune system, and how well equipped their body is for fighting pathogens. The body's immune system, of course, is the complex integration of multiple body systems (circulatory, lymphatic, integumentary, etc.) which collectively fight and protect against foreign antigens and pathogens in our bodies. In today's episode, Robert Santana (PhD, dietitian, and Starting Strength Coach) returns to the podcast to discuss ways that you can build a more robust immune system.

As Coach D and Trent have mentioned numerous times on the podcast, training and genetics influence ALL of the body's processes, and the immune system is no exception. Some people have more robust immune systems than others due to their genetics, but even those with suboptimal genetics can optimize the expression of their genes through physical training. Nutrition and lifestyle also play a crucial role in fostering a healthy immune system.

It's common sense, but a diet rich in whole foods helps build a strong immune system. As Robert explains, whole foods -- particularly fruits, vegetables, and grass-fed beef or wild-caught fish -- contain anti-oxidative micronutrients which keep inflammation at bay. The typical American diet, on the other hand, which is full of processed, pro-inflammatory foods, creates a drag on the immune system, leaving it less able to fight off foreign bugs... like COVID-19.

Eating a serving of fruit or vegetables with every meal (3-5 times per day) will ensure you have adequate vitamins and minerals and maintain healthy balances of pro- and anti-oxidative nutrients. Healthy fats are important, too, as the hydrogenated oils used in many processed foods have an abundance of pro-inflammatory Omega 6 fatty acids. Highly quality meats, fish, and nuts or seeds are high in Omega 3 fatty acids, on the other hand, so eating a lot of these foods ensures a healthy Omega 3 to 6 ratio.

Lifestyle is another important factor. Getting enough sleep and avoiding psychological stressors helps manage cortisol levels, which in turn influence inflammation in the body. Of course, in these times of great societal disruption it's difficult NOT to be stressed, but doing what you can to eliminate unnecessary stressors -- excessive use of cell phones and digital media, social media consumption, etc -- can help.

If you need help dialing in your nutrition, you can consult Robert via his website Weights and Plates. You can also follow him on Instagram @the_robert_santana.

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Coach D and Trent talk with hunter, marksman, and former professional cowboy Jay Presti about beginning strength training to stay strong and healthy for his high country hunts around the world. Jay and his partner Crystal operate Blue Collar Adventures, a television show on the Pursuit Channel that showcases their exotic hunts.

Jay frequently hunts in remote locations with difficult terrain and high elevations. In addition to hunting gear, he carries cameras, batteries, and the other equipment needed to film his show -- all of which adds up to a heavy pack! Clearly, developing a higher strength base would make the logistics of navigating his hunts much easier.

So, Darin and Trent will be coaching Jay to lift barbells and get stronger over the next three months in preparation for Jay's 2020 hunting season. We'll be documenting the process, so stay tuned for a follow up episode in a few months!

In the meantime, you can find Jay at:

• Blue Collar Adventures
• Blue Collar Adventures on Instagram
• Best of the West -- the Long Range Hunting Authority

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The world is on lockdown at the moment as we deal the COVID-19 pandemic, and that means many are stuck at home without access to a gym. We're not letting that slow down the gainzzz train though! Today Coach Darin and Coach Trent discuss ways to keep training and stay fit, with little or no equipment.

Our thoughts are with everyone in the 40fit Nation that is struggling during this time, and we urge everyone that is able to keep training and stay strong. We hope that your workouts can be a sanctuary and a positive time of your day.

We will be posting 20 "quarantine fitness" workouts you can do at home via the 40fit Newsletter. So if you're not signed up yet, head over to www.40fit.com and sign up for the newsletter there!

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Coach D and Coach Trent discuss the current panic over COVID-19, a novel coronavirus which was recently declared a global pandemic by the World Health Organization.

World Health Organization

WHO - Current Stats

CDC

CDC - Disease Burden of Influenza

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Today Coach D and Trent discuss how to train and program around a sport or other recreational activity, such as mountain biking, running, rock climbing, etc. And the short answer is... it depends!

There are many variables to consider when programming around a sport or activity, especially when that sport or activity has high physical demands. We only have so much recovery resources in the bucket, so to speak, and while we can make the bucket bigger over time though training, recovery is a finite resource. Both training and sport/recreation will draw from the bucket, so you have to program intelligently to do both at the same time.

Two broad training models, first elucidated by the Soviet master coaches in the late 70's and 80's, can be used to structure a program: the conjugate and concurrent models.

The conjugate model refers to training for one adaptation at a time, with the goal of tying together multiple blocks of training which gradually become more specific to the sport or activity in question. Block periodization, which is popular among advanced powerlifters, is one example. A powerlifter would start a training cycle with lower weight, high volume strength training, perhaps with some light conditioning to improve work capacity. The goal during this block is hypertrophy (muscle growth) and work capacity (improved conditioning and recovery so you can do more stuff in a workout). The next block will have the lifter pull back on the volume a bit and increase the weight, with the same overarching goal but starting to get more specific toward developing force production (max strength). In the final block, the lifter will significantly increase the weight, lower the volume, and the goal of the block shifts toward maximum force production -- in other words, a goal that is specific to his sport, which is lifting as much weight as possible for a single rep.

In contrast, the concurrent model aims to train multiple adaptations simultaneously. An athlete training concurrently will often train strength, conditioning, and perhaps skill work all within the same mesocycle. This models allows the athlete to maintain a high level of ability in several areas, but requires the coach and athlete to walk a tight rope in terms of managing recovery and overtraining. Professional crossfitters are perhaps the ultimate concurrent athletes, as they must be strong, highly conditioned, and posses a wide base of gymnast skills when they walk onto the platform at the Games. However, even most high level crossfit athletes train in a conjugate model during their offseason, furthest out from the games.

Most people are probably best off training in a conjugate style, developing their general strength with the main barbell lifts while they are furthest out from their sport season or event (like a race or powerlifting meet). Then moving closer to the desired adaptation as they move closer to the event.

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Coach D discusses four elements of fat loss that he considers when helping trainees lose body fat.

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