How to Train Without Pain (Back, Shoulders, Mobility & Strength) | Dr. John Rusin

When is it okay to go heavy for the sake of movement in terms of learning, progression? I feel like when we typically think about corrective exercises and pain-free, the association there is going to be light, it's gonna be stretching, it's gonna be body weight, three sets of five.

Uh, where does heavy come into the equation?

Heavy comes in almost automatically after the six-phase warm-up is completed.

Um, that's called strength training.

[laughs] Strength training is awesome for injury prevention, for injury risk mitigation, to be healthy for life.

I don't think anything compares to strength training.

I think it is the OG and the forever number one that people need to be doing.

But you need to go hard.

You need to go heavy.

You need to put stress on the system, and that's what happens in the training session itself.

So the six-phase warm-up is all a means to get to the actual goal, which is to place stress on the system, to place volume and intensity and strategic ways to program in such a way that you're not gonna have the repercussions of pain or injuries or burnout while doing it.

You have done everything in your possible realm to be able to give yourself a good chance to not only get a positive, adaptable training effect, but not actually burn out in the process or not break down under load.

Like, that's number one in the gym, right? We can't not only not cause pain or injuries in the gym, like everybody should be able to do that.

It's the effects that happen in the 24, the 48, the 72 hours after, the weeks or months or years, the compounding factor of what we're doing in the gym.

We're just trying to get in the best possible position so we can actually make this thing that can serve somebody's life for life.

Stage six.

Stage six is the best.

We are central nervous system stimulation.

That means that we get to hone in on athletic movements.

We get to look at rotational movements.

We get to move faster than the way that we're already moving, and this is the way that we place in, like, skipping, jacks, jumps, medicine ball throws, bounds, landmine, anything that has more of a ballistic intent behind it, and that is what we can really up-amplify somebody's central nervous system to bring them from, "Hey, I'm feeling pretty good" to like, "Yo, let's go.

I'm about to run through the brick wall right now," because we've done everything in our power to have the contrast between trying to train speed to prepare for strength, and that is really why we're looking at phase six as the neurological amplifier, so we can actually play on that strength-speed continuum.

Really, really helpful.

Thank you for walking us through the, the warm-up.

Yeah.