#122 - Don't Call It Come Back! Power Cleans for the Masters Lifter
40fit Radio
Coach D and Coach Trent are back (finally) with a new episode, broadcasting from THE Wichita Falls Athletic Club, the home of Mark Rippetoe and the birthplace of the Starting Strength model. Today they discuss the role of the power clean for the Masters lifter -- should you be doing it? Should you skip it? What's the point anyway? While the power clean is a very useful tool for the young athlete, especially in power-based sports such as football, hockey, or track and field sports, it's application to real life for the older lifter is less obvious. Basically, the clean is a fairly simple...
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#121 - We're Back!
40fit Radio
After a several month hiatus, Darin and Trent are back with 40fit Radio!
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#120 - ALL or NOTHING: Getting Away from the Extremes in Your Health and Fitness
40fit Radio
Coach Darin has said it before, humans like to "complicate to validate." The bigger, faster, more complex, more "science-y," the better! Right? Likewise, the idea that fitness is an intense, all-in pursuit pervades media and popular training programs. Frankly, it's exhausting!
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#119 - Coaches' Corner: Low Stress Programming for Intermediate Lifters
40fit Radio
Darin, Trent, and Charity convene for another coaches corner, this time offering some strategies for lowering systemic stress while programming for the intermediate lifter.
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#118 - Exploring the Micronutrients: Vitamins and Minerals
40fit Radio
Coach D and Trent discuss the most important vitamins you should be getting from your diet and supplements.
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#117 - Why You Should Stop Worrying About PR's
40fit Radio
Coach D, Trent, and Charity discuss the tendency of strength coaches and athletes to get hung up chasing PR's on the bar, and missing the forest for the trees -- that is, the greater PR's in life such as raising good families, growing mentally, emotionally, and spiritually.
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#116 - Cardio Is Not a Magic Bullet
40fit Radio
It's January, and that means there are millions of people trying to make good on their New Years' Resolutions. For many, this resolution involves losing weight, cutting body fat, and "leaning up." And predictably many resolutioners first instinct is to hit the cardio machines -- treadmills, ellipticals, exercise bikes, etc.
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#115 - Getting Back Into the Gym After COVID
40fit Radio
Coach Charity Hambrick returns to the show to discuss her experience contracting COVID-19 and her slow road to get back into training afterward. Though she contracted COVID back in October 2020, Charity had lingering fatigue and muscle cramps for weeks, and loss of smell that lasted for over three months. Despite the mental blow of losing her training momentum -- she had been setting PR's just prior to getting COVID -- Charity has consistently hit the gym and is regaining her strength levels.
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#114 - Masters Programming: Volume vs Intensity for Longevity
40fit Radio
In today's episode, Coach D and Coach Trent discuss the concept of selecting appropriate volume and intensity for a Masters athlete. These are two of the main programming variables, and all athletes need a blend of intensity (heavy-ness) and volume (how many reps) to drive adaptation in their desired physical skill: strength, conditioning, hypertrophy, etc. And in general, both intensity and volume must go up over time to increase the amount of stress and therefore drive more adaptation.
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#113 - Getting Warm When the Weather Is Cold
40fit Radio
In the strength community, the typical advice for warmups is to start with the first barbell lift you will be performing. For many people this will be the squat, so the warm-up would consist of two sets of five with the empty bar, then a few progressively heavier sets until the lifter is ready for his working sets. It's quick, efficient, and, prepares most lifters for the task at hand -- squatting. Masters athletes, however, may find that they need more than the barbell to get warm before their workout.
info_outlineWant to change your body, change your health, change the way you eat and train? It all starts with the habits you cultivate, and your daily routine. Many folks start a fitness program because they have been driven to change. Something has pushed them over the edge -- the way they look, the way they feel, a negative prognosis -- and they want to make a change now. The problem is, motivation only lasts so long. Real change occurs slowly, over time, and the thing which ensures someone will make long-lasting change, and achieve their goals, is the daily routine.
There are two essential elements to developing positive new habits. First, you need a basic understanding of the thing you are trying to change. Do you want to get more fit? Then you need to understand the 10 general physical skills, and how those are acquired. Strength is the foundation of all physical skills, so you need to follow a program which will make you strong. Do you want to lose body fat? Then you need to understand the basic macronutrients and how the body partitions each of them depending on your activity level, the amount of lean muscle mass you carry, and your caloric intake.
In short, you don't need to be an expert, but you need to understand the fundamentals of health and fitness in order to make logical changes to your habits. A little science goes a long way!
Now, you need to act on that understanding. Integrate exercise and good nutrition program into your daily routine. Train 3-4x per week in a lifting program. Eat an appropriate amount of protein every day. Start small! One change at a time. Start by just attending all of your workouts. Even if you feel terrible and need to take some weight off the bar because you have a cold, show up and do the workout. Once you have hit all your workouts over a month long period, then you can start thinking about making the next small change. If you did that for a year, then you would have twelve new positive habits ingrained in your daily routine. Most people try to change twelve things on day one, however, and they burn out by month two or three, if not sooner.
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