What are you doing in 20 years? And how do you get there starting now?
Whether you are looking for tweaks to a strength program you love, or starting a program for the first time, or if you're looking for the REASON why you would start or continue a strength program, I encourage a listen to Ian Ramsey, Athletic Trainer and wonderful human being.
Ian breaks down the what, why, when and how a strength program can attribute goodness to your world. I am grateful for the friendship and coaching from Ian, who just rocked my world starting years ago and continues to challenge me mentally and physically. His approach to strength and health focuses on longevity and moving well now and for years in the future. He has helped me overcome injuries and break through lifting conundrums, but most importantly, he has helped me stay consistent in this oh-so-pivotal piece of our health puzzle: strength training.
Enjoy!
0:00 Spoiler
0:25 Bio and intro for Ian Ramsey, LAT ATC
1:57 Difference between Athletic Trainer and Personal Trainer
4:17 Philosophies for training & Sports Medicine: Movement is Medicine
6:45 Why and when is strength training important for managing and preventing pain?
11:15 Starting to pick up heavy things
12:12 Research: One to two strength training per week. The balance between aerobic and strength training
14:42 Grip strength and injury prevention, mortality risk
15:58 Strength training: high intensity & low reps. Movement examples & differences between strength training and conditioning
17:55 Strength & hypertrophy (getting big)
18:55 Functional movements (not just muscle groups) + nervous system benefits
21:20 Five main functional movements: Upper body push/pull and lower body push/pull and grip/carries
22:45 Touch on programming: Jim Wendler's 5/3/1 Program, Pavel's Simple & Sinister
26:20 How to learn functional movements well: finding a coach and/or online resources (StrongFirst, CrossFit, Starting Strength)
29:05 Do you need to find a coach?
30:40 Athletic movements & benefits of kettlebells
36:10 Choosing the weight for you
41:03 Being fit to counter health challenges
41:02 Irradiation exercise example
43:33 Overview of programming and supersets (Jim Wendler's 5/3/1 Program, Pavel's Simple & Sinister)
45:45 Example of weekly program, VO2 max work, Zone 2 jog, StrongFirst Iron Maiden & Beast Tamer
49:48 The hardest part about getting strong: Committing to a program. Compare heavy weight training as "loaded yoga"
51:40 Avoid losing muscle mass after age 20, balancing aerobic and strength sessions, Fast After 50
53:50 Adding into your body's retirement program and no longer being invincible
56:00 Wrapping up
58:05 Skin tip from Ian!
59:51 Closing thoughts
Thank you for tuning in!
What are you doing in 20 years? And how do you get there starting now?
Whether you are looking for tweaks to a strength program you love, or starting a program for the first time, or if you're looking for the REASON why you would start or continue a strength program, I encourage a listen to Ian Ramsey, Athletic Trainer and wonderful human being.
Ian breaks down the what, why, when and how a strength program can attribute goodness to your world. I am grateful for the friendship and coaching from Ian, who just rocked my world starting years ago and continues to challenge me mentally and physically. His approach to strength and health focuses on longevity and moving well now and for years in the future. He has helped me overcome injuries and break through lifting conundrums, but most importantly, he has helped me stay consistent in this oh-so-pivotal piece of our health puzzle: strength training.
Enjoy!
0:00 Spoiler
0:25 Bio and intro for Ian Ramsey, LAT ATC
1:57 Difference between Athletic Trainer and Personal Trainer
4:17 Philosophies for training & Sports Medicine: Movement is Medicine
6:45 Why and when is strength training important for managing and preventing pain?
11:15 Starting to pick up heavy things
12:12 Research: One to two strength training per week. The balance between aerobic and strength training
14:42 Grip strength and injury prevention, mortality risk
15:58 Strength training: high intensity & low reps. Movement examples & differences between strength training and conditioning
17:55 Strength & hypertrophy (getting big)
18:55 Functional movements (not just muscle groups) + nervous system benefits
21:20 Five main functional movements: Upper body push/pull and lower body push/pull and grip/carries
22:45 Touch on programming: Jim Wendler's 5/3/1 Program, Pavel's Simple & Sinister
26:20 How to learn functional movements well: finding a coach and/or online resources (StrongFirst, CrossFit, Starting Strength)
29:05 Do you need to find a coach?
30:40 Athletic movements & benefits of kettlebells
36:10 Choosing the weight for you
41:03 Being fit to counter health challenges
41:02 Irradiation exercise example
43:33 Overview of programming and supersets (Jim Wendler's 5/3/1 Program, Pavel's Simple & Sinister)
45:45 Example of weekly program, VO2 max work, Zone 2 jog, StrongFirst Iron Maiden & Beast Tamer
49:48 The hardest part about getting strong: Committing to a program. Compare heavy weight training as "loaded yoga"
51:40 Avoid losing muscle mass after age 20, balancing aerobic and strength sessions, Fast After 50
53:50 Adding into your body's retirement program and no longer being invincible
56:00 Wrapping up
58:05 Skin tip from Ian!
59:51 Closing thoughts
Thank you for tuning in!
