#486 The Best Training Splits for Longevity, "Fall Prevention" Exercises for Older Clients, NEW Program Alert & More!
Aug 29, 2024
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Jim Smith, aka 'Smitty Diesel,' co-founder of Team Forever Strong, teams up with Joe to tackle fitness for longevity. They dive into training splits that promote long-term health and unveil crucial fall prevention exercises for older clients. Listeners will learn the best hypertrophy strategies like supersets, plus how to tailor core workouts for those with vertigo. The duo also teases their exciting new program, TRIUMPH, aiming to revolutionize training methods for all ages!
Supersets can enhance hypertrophy, but understanding their nuances is crucial for optimizing results and managing fatigue.
Training older adults should emphasize fall prevention strategies like backward walking to improve balance and reduce injury risks.
The new 'Triumph' program integrates structured training splits and mobility work to promote longevity and overall fitness improvements.
Deep dives
Weight Loss Approaches
Both hosts share their recent experiences of losing five pounds in a week, highlighting that they took different approaches to achieve this. One underwent a significant life change while training consistently in Jiu-Jitsu, which not only contributed to weight loss but also improved mobility and functionality. The other host experienced unexpected weight loss due to food poisoning after enjoying an ice cream treat, emphasizing the unpredictable nature of weight loss and the body's reactions. This introduction leads to a conversation about the importance of understanding how various factors influence weight changes.
Superset Strategies for Hypertrophy
The discussion transitions to supersets and their effectiveness for hypertrophy, comparing antagonist supersets versus same muscle group supersets. Both methods are deemed beneficial, but there are nuances in their execution that can influence results and fatigue levels. Effective programming is essential, as it can optimize hypertrophy while managing systemic fatigue, using examples from their new training program. The hosts encourage variation and training awareness, underscoring that not all supersets are created equal, and thoughtful selection can lead to better outcomes.
Fall Prevention Recommendations
A significant part of the episode focuses on best practices for training older adults to prevent falls, linking neuromuscular control with effective movement strategies. One compelling insight shared is that the ability to walk backward correlates with reduced fall risks, demonstrating enhanced coordination and control. Programming strategies such as backward walking and the use of a fall matrix are suggested as ways to improve balance and mobility. Incorporating these techniques in training can help older clients remain active and independent, mitigating the risks associated with aging.
Core Programming with Considerations
When addressing how to program core exercises for clients with vertigo, the hosts discuss the importance of stability while avoiding direct exercises on the floor. They suggest various standing and seated exercises that can effectively engage the core without exacerbating vertigo symptoms. Specific techniques such as the Hollow Press and anti-rotation movements are emphasized for their ability to maintain core engagement in a vertical position. This approach ensures that clients can safely strengthen their core while managing their condition, promoting overall fitness.
New Program Insights and Community Support
The hosts introduce their latest training program, Triumph, emphasizing the structured approach to upper/lower splits and the inclusion of mobility work. They highlight the importance of recovery through targeted mobility routines designed to enhance flexibility and facilitate better performance in subsequent workouts. New members can benefit from a one-week free trial, with ongoing community support through forums and live Q&A sessions. This program's thoughtful design aims to not only build strength but also promote longevity and overall well-being.
This week Joe is joined by his CPPS co-creator & Team Forever Strong co-founder Jim Smith, aka, "Smitty Diesel"! After a brief discussion detailing how & why they've each lost 5 pounds this week (Lol) - Joe and Smitty begin answering listener questions. Specific Topics Include: 1) What's better for hypertrophy - Supersets of the same muscle or antagonist muscles? 2) What are the best training splits for longevity? 3) Specific exercises/recommendations for "fall prevention" in older clients 4) How to program core exercises for older clients who have vertigo and can't do things on the floor 5) Insight into the creation of "TRIUMPH", aka, Team Forever Strong's newest program... And MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.