#041: Season 2 Finale: Listener Q&A

Show Notes

Coaching & Mentorships

Start @ 1:54

My question (is) as a coach myself I find value doing my gym’s programming. I’ve tried in the past to do my own thing and really felt doing so it disconnected me from the community I’m trying to help and coach. However, I don’t have a coach myself and often no training partners. Is there any room or value in adding someone like yourself even as a mentor role?

Zach | Phoenix, Arizona

Do you need to do all of your gym’s programming?
…or could you do some of it and add some more focused work outside of that?

First, a coach can be a mentor.
….you can learn a lot by seeing what another person attempts to solve problems you’ve been working on.

If it’s a mentorship, there are two types that could be helpful…
• Peer-to-Peer
• Paid Mentorships

Stretching & Mobility Work

Start @ 6:48

I have some questions about stretching. I read a lot of times that stretching has to be a big part of your workout routine and I want to know when is the best time to stretch? …how many times a week should I stretch …should it be every time after I workout? …and how long should the stretch be to be most effective? Thank you.

Michel | Germany

Should it be a big part of your routine?

It depends where you lie on a spectrum of tight vs. lax.

There is a continuum of resting muscle tension that athletes have. 

If you are a more lax, hypermobile athlete stretching is not your friend.

The further you are down the spectrum towards having stiff or short muscles, the more time you will want to spend stretching

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Stretching in Warm-Ups

In warm-ups do more active mobility. (holds <30s)

This avoids a lot of the decreases of power output that are shown with doing tradition static stretching, prior to lifting heavy.

Also add a contraction on top of that stretch while doing that stretch.

PAILS & RAILS are great techniques for doing this effectively.

• PAILS (The working muscle is placed on stretch)
• RAILS (The working muscle is actively closing the joint)

Article: PAILS & RAILS for CrossFit

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Stretching After Workouts

Longer, Static Holds: 0:30 – 2:00+

Use the “Gain than Retain” Protocol…

Example:
3 Rounds for Quality
-2:00 Couch Stretch per side
-3 Front Squats 95lbs; each with 5s pause

To Learn More: #018 Designing a Mobility Program that Works

Finding a Way to Push When Training Alone

Start @ 22:45

My question is for the competitive athlete… episode 28 you covered mental toughness -which is a really great one- my question is what is your advice or direction for someone who trains alone for the most part in that they’re the only one in the room doing a particular MetCon [with] no classroom setting, no one to really chase for a score. How do you push past the mental discomfort and just sort of go all-out when it’s you against you almost every day? How does someone work out alone and still keep that competitive mindset day in and day out?

Stacey | Pennsylvania, USA

It is hard.

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Is there a way we can not train alone for important pieces?

• Literally move to a place where you can have training partners.

• Find a way to train with a person why can keep pace / push you in one style of workout that you hit with them 1-2x / week

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If you HAVE to train alone…what can you do?

(1) Have a stronger “why”

(2) High level athletes often have to train alone

Accountability: Have a coach that you are submitting times, score and videos to who is expecting you to perform at your best.

Improving Fitness in Lockdown with Minimal Equipment

Start @ 29:43

I’ve noticed you speak about not overdoing movement patterns and such in a program to prevent overuse. Now my problem is that we are back in lockdown, and I don’t have access to machines such as the rower or AirBike, and replacing all those machines with running in the past has really taking a toll on my knees and back. So how would you recommend replacing those machines in workouts so I can keep improving cardiovascularly, especially in longer workouts such as 30, 40, 50 minutes workouts?

Andru | Cape Town, South Africa

Helpful for people in lockdown, how are traveling, how want to do at home sessions with minimal equipment.

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A Few Focal Points…

(1) Pick New Interim Goals: Unbroken DUs, HSW, 5k Run, 100 Burpees FT

(2) Vary Movement Selection

• Air Squats Sub Examples: stationary lateral lunges, pistols, kickstand squats, step-ups, deck squats, sissy squats, kang squats, vary stance wide, etc.

• Add Isometrics

(3) Walk or Bike More: easy & long 60-90min outside 2-3x / week

Deciding When to Compete

Start @ 36:22

The question I had is focused more on a newer athlete. So obviously it takes a lot of time for an athlete to progress and get a lot of the movements down, but when is an athlete typically ready -or what are indicators that they’re ready- to compete at any level, even a beginner competition? What would you say is the greenlight for that, and what are indicators that they’re ready to go from scaled workouts to RX workouts? And just for my own sake, [what is the] typical timeline for someone who’s been training? So usually how long will it take to go from scaled to RX as well?

Day | Tucson, Arizona

Competitor is it’s both a noun and a verb.

…so unless you are competing (at a competition) you are not a competitor

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Competition will expose your weaknesses, but that’s a necessary thing that actually helps accelerate your growth and development as an athlete.

That being said, don’t alter your training focus to solely prep for that competition. Instead treat it as a part of your training.

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There are typically two things that hold athletes back from Rx’ing workouts…

Strength & Skills

This is why so much of beginner’s training time should be dedicated to improving these qualities.

The timeline moving from Scaled to Rx workouts largely depends on an athletes past athletic experiences and “movement literacy.”

Mobility vs. Core Strength in Overhead Movements

Start @ 43:22

You mentioned in episode 27 that’s having a strong legs are weak core is like shooting a cannon from a canoe. I have historically struggled with overhead squat, overhead walking lunch and single arm overhead squat. Is there a way that I will be able to determine if this is a limitation with my shoulder strength and stability vs. my core strength?

Milos | Madrid, Spain

Do you feel shaky and unstable so you have a difficult time maintaining a position, or do you feel like you are struggling to get into a quality position?

So if you can’t get into a quality position – it’s a mobility issue

Mobility: Range of Motion + Motor Control

If you can pretty easily get into a position when unfatigued or lightly loaded,, but the position breaks down after you have held that position for longer (or) as you begin to breathe hard, it’s likely a stability / midline issue.

Listen to #027: A Functional Model for Core / Midline Training

Regulating Breathing & Heart Rate in MetCons

Start @ 47:11

I just want to say I’ve been listening to the podcast for several months now and it’s been really informative and helps my development as an athlete immensely. One of the concepts I’ve been reading into, and I find really interesting is how breathing efficiently and improves performance in the sport of fitness. I’m guilty of hitting MetCons all out from the start, and this often results in a spiked heart rate and breathing rate, which I find difficult to maintain. Have you got any tips on how to work on your breathing during a MetCon piece or any exercises that will help this aspect?

Dan | United Kingdom

Ways to Address this issue…

(1) Fix the External Environment

• Music is super loud.
• Everyone starts out super fast.
• The coach is yelling out you.

(2) Fix Your Internal Environment

• Create separation from that environment emotionally.
• Create a reputation for yourself as a person who starts slow and finishes fast.
• Have a mantra going into the first 5 rounds of a 10 round workout where you are telling yourself “patience, not yet.”

(3) Improve Your Pacing 

• Aim to Negative Split Most Workouts.
• Program workouts that Require Negative Splits.

Example:
E5M x 6 Sets:
{3:00 Working Window}
15 Thrusters 95lbs
25 DB Deadlift 50/hand
Max Row Cals in remaining time
*row cals must increase each set or terminate the workout

(4) Add Cyclical Elements into Your Workouts

(5) Set a Nasal Cap for the First Portion of Certain Workouts

When to Use a Weightlifting Belt

Start @ 1:00:48

You mentioned in episode #038 the necessity to build volume for improvement in the sport. My question is about when to wear weight belts in regard to volume. Is there a good rule of thumb for number of reps and what percentage, or if there’s a lot of muscular interference in a workout and you know your form could suffer… like high reps of moderate back squats after other squat centric movements?

John | Cary, North Carolina

Listen to: #011: Gear & Equipment: Helpful or Hindrance?

I’ve heard some people talk about a weightlifting belt like it’s either cyanide or a panacea. It’s neither.  

• Know how to use a belt properly.

• Know which movements for you wearing a belt for helps the most.

• Know which workout settings, loadings and rep schemes require the most IAP (intra abdominal pressure).