Beast over Burden powered by Barbell Logic

Guest hosts: Jonathan Sullivan and Noah Hayden with Laura Welcher

Dr. Sullivan, Noah, and Laura discuss both the underlying programming principles and then some of the specifics of programming for masters athletes. Laura discusses her programming and experience with coaching at Greysteel and through Barbell Logic. They discuss some of the specific rep ranges and programming methods that have worked well recently, especially for intermediate and advanced athletes.

One of the most important considerations with athletes is not overstressing them--the Minimum part of MED is truly critical, as they cannot afford an injury or setback like a younger athlete. They lift to live, not live to lift.

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Guest hosts:  Jonathan Sullivan and Noah Hayden with Laura Welcher

Dr. Sullivan, Noah, and Laura discuss both the underlying programming principles and then some of the specifics of programming for masters athletes.  Laura discusses her programming and experience with coaching at Greysteel and through Barbell Logic.  They discuss some of the specific rep ranges and programming methods that have worked well recently, especially for intermediate and advanced athletes. 

One of the most important considerations with athletes is not overstressing them--the Minimum part of MED is truly critical, as they cannot afford an injury or setback like a younger athlete.  They lift to live, not live to lift.   

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]  

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Guest hosts: Jonathan Sullivan and Noah Hayden with John Claassen

An expectation exists in many people that as we age we lose capabilities. This message gets promulgated by much of the medical community. "You have a bad knee" or "you have a bad back" and you can have surgery or take medication to manage it, but that is all you can do. John Claassen--a 93-year old athlete of aging--is an example of why this paradigm is wrong. He shows the possibilities of life and vitality and how one can fight the sick aging phenotype.

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Guest hosts:  Jonathan Sullivan and Noah Hayden with John Claassen

An expectation exists in many people that as we age we lose capabilities.  This message gets promulgated by much of the medical community.  “You have a bad knee” or “you have a bad back” and you can have surgery or take medication to manage it, but that is all you can do.  John Claassen--a 93-year old athlete of aging--is an example of why this paradigm is wrong.  He shows the possibilities of life and vitality and how one can fight the sick aging phenotype.  

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]  

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Guest Hosts: Jonathan Sullivan and Noah Hayden

Dr. Sullivan and Noah discuss the importance and uniqueness of strength compared to other physical attributes. They address how older clients know the importance of strength and understand it allows them to function in everyday life and combat the sick aging phenotype.

They discuss the exercise selection criteria and the exercise medicine criteria. We choose exercises that train the most muscle mass over the longest effective range of motion with the most weight. The medicine prescription criteria include:

• Safety
• Dosing (therapeutic window)
• Comprehensive (hits general fitness attributes: strength, power, endurance, mobility, balance, body composition)
• Specific and effective (hits components of sick aging phenotype)
• Simple and efficient

Barbell strength training fits both criteria.

Noah Hayden argues for some additional exercise criteria and an additional set or programming criteria, and Dr. Sullivan and Noah discuss these.

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Guest Hosts:  Jonathan Sullivan and Noah Hayden

Dr. Sullivan and Noah discuss the importance and uniqueness of strength compared to other physical attributes.  They address how older clients know the importance of strength and understand it allows them to function in everyday life and combat the sick aging phenotype.  

They discuss the exercise selection criteria and the exercise medicine criteria.  We choose exercises that train the most muscle mass over the longest effective range of motion with the most weight.  The medicine prescription criteria include:

• Safety
• Dosing (therapeutic window)
• Comprehensive (hits general fitness attributes:  strength, power, endurance, mobility, balance, body composition)
• Specific and effective (hits components of sick aging phenotype)
• Simple and efficient

Barbell strength training fits both criteria.  

Noah Hayden argues for some additional exercise criteria and an additional set or programming criteria, and Dr. Sullivan and Noah discuss these.  

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected] 

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Guest hosts: Jonathan Sullivan and Noah Hayden with Ann Buszard

Dr. Sullivan and Nurse Ann Buszard discuss their medical careers, observations of the "sick aging phenotype," and the failures of the medical industry to confront the underlying causes of this cluster of sicknesses and symptoms. They discuss how strength training directly addresses the causes of the sick aging phenotype. They talk about their first-hand knowledge as first lifters then coaches of how this benefits people physically and mentally and how community helps make the experience more enjoyable and help people stick with training.

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Guest hosts:  Jonathan Sullivan and Noah Hayden with Ann Buszard

Dr. Sullivan and Nurse Ann Buszard discuss their medical careers, observations of the “sick aging phenotype,” and the failures of the medical industry to confront the underlying causes of this cluster of sicknesses and symptoms.  They discuss how strength training directly addresses the causes of the sick aging phenotype.  They talk about their first-hand knowledge as first lifters then coaches of how this benefits people physically and mentally and how community helps make the experience more enjoyable and help people stick with training. 

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected] 

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

How do we program the Olympic lifts if we want to add Olympic lifting or potentially compete in an Weightlifting meet? Andrew, Matt, and Niki discuss how to add Olympic lifting to a more traditional program with a focus on the Big 4 lifts. Andrew recommends adding the power variants first--usually the power clean. The cleans can replace the volume deadlift slot and move to the first exercise of that day--before the intensity squat. For the deadlift intensity slot, pull some of the volume from the volume slot into back off sets. As a lifter progresses and she becomes more proficient at the lifts, her volume, frequency, and intensity of pulling from the Olympic lifts will all increase. This means that deadlift pulling will have to decrease. The way to think about this is as a budget. There is only so much time and so much stress that an athlete can recover from. The other aspect to this is that the Olympic lifts require practice, so there is a tradeoff between too much emphasis on practice without developing strength and not enough practice. The other thing Andrew recommends is catching the bar where you pull it. This means that for a light power clean, you might barely have to bend your knees. As the weight gets heavier, you catch it lower and lower, eventually turning a power clean into a clean. They discuss the mentality that weightlifting requires. Weightlifting will involve missed reps and fluctuations of your daily capability. If you pulled a grindy deadlift a few days ago or life has been particularly stressful and you're not as recovered as you normally are, you can't grind through an olympic lift--you simply don't complete the lift. Your daily 1RM--and the resultant percentages off that 1RM--will fluctuate more day-to-day than for the slow slifts because, again, you can't grind through a heavy olympic lift. This requires an understanding of long-term progress and an acceptance of missed reps and adjusting based off your capabilities that day.

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

How do we program the Olympic lifts if we want to add Olympic lifting or potentially compete in an Weightlifting meet?  Andrew, Matt, and Niki discuss how to add Olympic lifting to a more traditional program with a focus on the Big 4 lifts.  

Andrew recommends adding the power variants first--usually the power clean.  The cleans can replace the volume deadlift slot and move to the first exercise of that day--before the intensity squat.  For the deadlift intensity slot, pull some of the volume from the volume slot into back off sets.  

As a lifter progresses and she becomes more proficient at the lifts, her volume, frequency, and intensity of pulling from the Olympic lifts will all increase.  This means that deadlift pulling will have to decrease.  

The way to think about this is as a budget.  There is only so much time and so much stress that an athlete can recover from.  The other aspect to this is that the Olympic lifts require practice, so there is a tradeoff between too much emphasis on practice without developing strength and not enough practice.  

The other thing Andrew recommends is catching the bar where you pull it.  This means that for a light power clean, you might barely have to bend your knees.  As the weight gets heavier, you catch it lower and lower, eventually turning a power clean into a clean.  

They discuss the mentality that weightlifting requires.  Weightlifting will involve missed reps and fluctuations of your daily capability.  If you pulled a grindy deadlift a few days ago or life has been particularly stressful and you're not as recovered as you normally are, you can't grind through an olympic lift--you simply don't complete the lift.  Your daily 1RM--and the resultant percentages off that 1RM--will fluctuate more day-to-day than for the slow slifts because, again, you can't grind through a heavy olympic lift.  This requires an understanding of long-term progress and an acceptance of missed reps and adjusting based off your capabilities that day.  

BLOC sales and special offers: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook