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A common conversation I have with my patients is WHY I'd like them to MODIFY some of their weightlifting or ADD resistance training into their exit plan from my care.
Typically this is about a 30 min conversation that's always rushed because I have other patients waiting and honestly it's more than I like to share within them early in care. I would like them to focus on other things at this point in their care.
The exit plan should be to incorporate some weight training (in the Dan John fashion) as a way to keep out of my office.
Application of resistance training should be for the purpose of getting to a DIFFERENT GOAL. Fitness should not be used with a single goal of looking good.
I go through it all in this podcast.
Links:
Dan John Interventions
NOTE: There's a possibility this podcast will not be free within 6 months. Listen to it now, as it may be removed and offered for a small fee because I tend to think people absorb more information when they have skin in the game.
Preview of the transcript:
Sebastian Gonzales DC: 06:21 Okay. So usually when I get into the conversation of loading with people again, so I'm explaining that over the course of time their rehab should look very much like resistance training. And some people have a little brush back on that and they're like, well I don't, I don't care about lifting weights.
Sebastian Gonzales DC: 06:39 I like to do X, Y and Z and I or maybe a, some people will say I don't want to get big. And those are, those are merited and like those are merited concerns. And what I'm asking is that we're using the rehab in a productive way that is also going to improve other parts about you. And so the weights, it's not important about how really how heavy beyond a certain capacity. Like if it's too light, it's not going to have a stimulus if it's too heavy than when we tip pass the productive point of what you're asking for. But if you're asking to go run again, then I might use waste as an implement to improve the, your ability to run. And so I, I've talked to a couple of, you bought this before. Is that the when, so when I resistance train, I used to do it to get big and buff in the gym.
Sebastian Gonzales DC: 07:25 And as we did Arnold style where we did just hammer curls followed by like reverse curls followed by bicep curls, you know, because you want to gas it out and run the rack and you want to get big because you want muscles. And that was an old school style. And so what most people tend to have an understanding of weight training is they think about the old school Arnold style. and there's nothing wrong with that, but it's a different thing. It's a different sport, it's a different purpose. And so when I work with weight training with people as Rehab and just as a way to look good, feel good and perform well, it's more about I want them to just do enough reps and weights to produce a productive stimulus. And I'm not looking to build a muscle larger in a lot of times their muscles won't even get larger because the effort is not in, the frequency is not there.
Sebastian Gonzales DC: 08:14 And so in regards to maybe volume of how many times you've got to do it. I typically only weight train twice a week. And so runners say there was a great study, they did that I can reference that I think it was about God. I was like, it was a, it was long, it was like the 30 weeks of resistance training, one time a week on season, two times a week off season it with distance runners. It was 5k and above. And it was interesting to see that didn't get bigger. They got stronger, their VO2max got better, their running efficiency got better. And overall they're better athletes. They had less effort to produce the same or they had less. they had to produce, they had to use less to do the same performance. And so there's more efficient. And so using the weight training in a way to stimulate that will improve not just your running but also your movements that you explore throughout life.
Sebastian Gonzales DC: 09:07 And so if someone were to, someone came in the of the day with some back pain, they said, look, when I'm reaching over to grab my purse out of the side seat of my car my back hurts. And I said, yeah, it sounds like it would. And so your purse is probably heavy and also to your arm is extended and you pick it straight up vertically and you pull it right to your body. And so that's a long moment arm for torque on tilting the spine to the side and envision that if you, if you can't, I want you to sit there and actually grab something far away from you, which let's say make it five pounds and pick it up straight up. Don't even, don't even bend the elbow and so straight up and now bring it close to your body and then put it right by your armpit.
Sebastian Gonzales DC: 09:48 And I can guarantee the one by your armpit is lighter, relatively, but at the same way. And so what we can do for that person is that we can teach their body to tolerate the forces of that bending moment. Okay. Will the force of that purse has on her body is enough to trigger a response in pain. Okay. And it's not like that for everybody, but in this case we can use that in a resistance training setting and use a weight as an implement to improve her tolerance of that. Okay. And so my suggestion to her was grab the weight, or grab the purse, pull it across like leave it on the chair, but pull it across all the way across the center console. Bring close to your body and hug it. And when she does that, I bet it's going to feel better. And when you think about it, we can carry this over to like an actual exercise.
Sebastian Gonzales DC: 10:36 Imagine just leaving a weight on the ground, just dragging it to your body. Okay? So that is it's in the weight or the implements and the strategy through the exercise is to simulate and improve your ability to do something in life. Whether that's running, whether it's, whether it's a daily stuff like picking up and moving chairs, whether it's moving fold up tables that are randomly packed in the side of your garage. Whether a neighbor, which that happened to me, the, the other week is someone said, hey, you know, what, can you help me pick up this futon? You know? And so that's a deadlifting thing. And I didn't, if I was vulnerable to that and I haven't exposed myself to it, then I would have a higher risk. And so when people tend to go back to this, well, I do my exercises and you asked us to, a lot of people save for your exercise.
Sebastian Gonzales DC: 11:22 What do you do? Like all day? They're like, oh, I'd do some arms, you know, and they'll simulate a bicep curl. And it's like the stereotype of a weight training session to a lot of people is single joint bicep curls against single joint, meaning only one joint. Really? Okay. Actually that technically two, maybe a little bit, two and a half, but for the most part, it's not a large movement. And usually you don't do that movement much throughout the day unless you're throwing salt over your shoulder because you spilled it. And so it's not really one that we use a lot in, in the analogy of the girl grabbing the person, pulling it over at something, she's going to probably do about 10 times a day. and now say she gets that person or shoulder, now she's walking along. Wouldn't it be nice if we can train her so that purse doesn't create a trigger and response as well.
Sebastian Gonzales DC: 12:07 And so that I can just put a weight in your hand and have her walk with a single weight in her hand, what we call a loaded carry. But it's not a bicep curl. And so when people go back to this idea of thinking about, well weight training not for me. You might ask yourself, what was weight training to you? And so if you think of big bodybuilding type of people, you're probably thinking a different thing than what I'm asking for. And so for a rehab thing, I typically don't give that type of thing. I give something which will improve your body's resiliency against a, I don't wanna say damaging movement, but some type of movement with skin and create pain. Some people had pain bending forward with their spine, some people backwards, some people lifting a weight over your head, some people, simply running their knee hurts.
Sebastian Gonzales DC: 12:53 Right? And so we can build a tolerance to that. And it's not really that hard. And so the conversation I've had with a couple people is that they say, well, I don't like weight training. I don't like the idea of it. It's not fun. And I say, I understand, I get it. I hear you. Okay. But I like to weight train twice a week and I don't do any bicep curls unless I got friends in with a bro session. That's just something I don't want to think much about. And they pick typically. And so I weight train purely to improve my ability to, to play baseball or sorry to play baseball safely and, into the, to the level that I want so I can enjoy it. And also so I can feel good and look good. Okay. So I have a secondary level reason.
Sebastian Gonzales DC: 13:37 And so for those of you who are out there who are thinking, I don't know, weight training isn't, it's not, it's not good. Think about why you would do it in the first place. Okay. And it shouldn't be about building a six pack. Okay. And it probably shouldn't be about looking good to be honest with you. I don't even care if people are in shape. I want them to be relatively, I can, I can take a dad bod, that's fine. You know, I don't need them to be rippling is it's a false perception of what I'm asking for. I think so. some people, I say, we know, what do you like to do? And they say, well, I really enjoyed tennis, but I can't do that anymore. And said, yeah, you probably can. But why don't we use the weights as a way to improve your ability to play tennis?
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