Progressive Rehab & Strength

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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Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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:

1. The PRS Lifting Manual (free download)

2. The Barbell Athlete's Guide to Filming Lifts (free download)

3. PRS Podcast Episode #4 - 9 Reasons Why Barbell Training Technique Matters - Build Optimal Performance & Reduce Your Risk of Injury

4. Low Bar Back Squat

5. Bench Press

6. PRS YouTube: How To Conventional Deadlift

7. 10 Minute Tip #4 - How to Low Bar Squat

8. 10 Minute Tip #5 - How to Bench Press to Reduce Injury Without Stealing Your Gains

9. 10 Minute Tip #6 - How to Conventional Deadlift to Optimize Form & Lower Injury Risk

10. 10 Minute Tip #7 - How To Sumo Deadlift | The only 3 ways it's different from the conventional deadlift

11. 10 Minute Tip #8 - How To Overhead Press Optimally (even when everyone says not to!)

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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
• RPE in Powerlifting: What is RPE? + How to Use Rating of Perceived Exertion Optimally
• Lex's Progress >> https://www.instagram.com/p/Cqu-37yAEWZ/

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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.

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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!

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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/

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs

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

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: [email protected]

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs