James, Kyle, and Matt bring you an episode of The Dudes to discuss the 2020 Online Human Performance Summit brought to you by Rebel Performance. This totally remote event features an incredible lineup of coaches on May 7th, 8th, 9th, as well as 7-day access pass to the 20 hours of content. We also discuss fitness and obesity, resilience, RPE, auto-regulation, training to failure, and the importance of exercise selection.
We dive in to discuss the details of the OHPS. The $15 event will span 3 days and is totally remote, just login to Zoom wearing whatever you want and soak in the content from an absolutely loaded lineup of coaches. Each presentation will be 45-60 minutes, followed by 30 minutes of Q&A. You will also have access to the presentations for 7 days following the event. The presentations are listed below.
How to Design Training Weeks and Days for Multivariate Outcomes - James Cerbie, Kyle Dobbs, Matt Domney
Multi-Directional Speed from the Inside Out: Mechanics, Internal Physics, Assessment, and Training - Justin Moore
Serum Testosterone: A Schizophrenic Canary in a Nuclear Wasteland - Dr. Ben House
What is the Best Fuel, Fats or Carbs, for Performance and Body Composition? - Dr. Mike T Nelson
Proxying Stimulus Magnitude During and After Hypertrophy Workouts - Dr. Mike Israetel
Integrating Running and Sprinting Protocols into Your Approach to Performance, Fitness, and Rehabilitation - Derek Hanson
Velocity Based Training and Selecting the Best Device for your Sport - Brandon Senn
Biomechanics vs Physics: The Pillars of Performance and Injury Risk Management - Dr. Jordan Shallow
Isometrics for Lower Limb Pain, Rehabilitation and Performance - David Grey
Describing Human Movement from a Categorical and Theoretical Models Perspective - Dr. Pat Davidson
Occam’s Razor and the Development of Practical Heuristics for the Injured Athlete - Dr. Jared Boyd
Remote Coaching, Assessment, Treatment, and Programming - Dr. Zac Cupples
Long Term Strategies for Powerlifting Success: Blending Movement and World-Class Strength - Will Crozier
Next we jam on some Q&A. First up is a question about the seemingly increase in the popularity of fitness and simultaneous rise of obesity. Kyle actually doesn’t necessarily agree that there is an increase in the amount of people participating in fitness, but rather an increase in visibility due to a separation of the extremes and there being a lack of a middle ground when it comes to health conscious vs sedentary individuals. Combined with a lack of education, the fact that our environment has become easier to navigate thanks to advances in technology, and our human need to conserve as much energy as possible, we have to do less than ever to survive.
The Coronavirus pandemic is a perfect example of the vulnerability to disease that sedentary lifestyles bring with obese and diabetic individuals being the most at risk populations. Our ability to tolerate an insult is a product of how we live day to day in terms of sleep, nutrition, activity levels, etc and highlights even further that our health should not be taken for granted.
On the bright side, we are anecdotally seeing many more people partaking in health conscious activities like going on walks with their families. It’s important to remember that “we’re the weird ones” when it comes to fitness, and that the majority of the population simply needs to move a little bit more than what they’re doing now in order to experience better long term health outcomes. When observing the “Blue Zones” and centenarian communities, there are a handful of commonalities that exist among them. High levels of activity aside, they have a higher sense of purpose, great relationships and community, and overall just tend to enjoy life.
This leads us to a discussion on the fragility mindset that is around in the fitness community today. Caring about your health incessantly is not healthy. The human organism is extremely resilient and if we put too much emphasis on the minutia, we can miss the forest through the trees. We want people to instead put their focus on the big rocks and the things that truly matter in life. If you happen to catch a ray of blue light after 7pm, so be it.
Next we discuss integrating autoregulation and RPE into training programs. While an extremely useful tool, it takes time and communication with your coach in order to learn how to accurately gauge effort levels. You will generally have two types of lifters - those who overperform and those who underperform, making autoregulation very subjective to the individual in question. Whether or not we choose to use RPE or RIR also largely depends on the type of client that we’re working with. General population clients, for example, likely don’t care enough to make sense of the complexities of autoregulation whereas your prototypical ‘apex athlete’ can probably use a combination tools ranging from RPE to estimated daily maxes to AMRAP sets and so forth to dial in their training intensities.
Our next question is about training to failure and the implications for both hypertrophy and strength training. James and Matt both agree that failing reps is not necessary for strength or hypertrophy. Specifically in regards to strength, failing reps may beat you down psychologically while ingraining the habit of failing as opposed to being consistently successful with every lift. When deciding whether or not to train to failure, it’s important to look at the totality of your training cycle and train in a manner that will allow you to live to fight another day. Overreaching and pushing to failure has its place, but it needs to fit into the big picture of long term planning or done periodically to allow for a supercompensation effect (say, pre competition). Good training comes down to the accumulation of good training days over a long period of time and not one singular workout.
Next up is the topic of general population clients and strategies for training them. The focus here is always on the clients goals while steering them towards increased variability while looking at positions and orientations that may enhance their ability to move ‘better’ while performing their specific tasks. We want to give them options without creating goals (or problems) that may or may not be relevant for what they’re actually looking for - which generally have nothing to do with performance. Training for general population clients doesn’t need to be complicated, it just needs to focus on the outcomes that they care about and not the specific exercises or systems that you might care about. Pick the exercises that allow your clients to work hard and progress over time.
Enjoy and hit that subscribe button if you learned a thing or two.
4:45 – 2020 Online Human Performance Summit
13:30 – Fitness and obesity
31:30 – Fragility
34:00 – Autoregulation and RIR
40:00 – Training to failure for strength vs hypertrophy