How to Banish the Fear of Lifting Weights

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The gym is a place for every individual. No one is better than anyone else, and no one deserves to be there more than the person beside them. Lifting weights is an activity for everyone.

But it may not always feel that way.

Gym intimidation is a common issue. Many experience it the first time they go to the gym, visit a new gym, or finally venture over to the weight-lifting area. If you’re fighting a fear of lifting weights, or simply want to increase your confidence in owning your space at the gym, you’re not alone. And you can banish it all together.

Why are many people fearful of lifting weights? They’re afraid to get hurt.

Fear of Getting Hurt

Intimidation to lift weights (or lift heavy weights, particularly) is usually due to a fear of getting hurt, and most people fall into one of two categories:

1. They’ve experienced pain previously from lifting weights and are afraid to get hurt again.

2. They know people who got hurt from lifting or have heard statements like “You’ll get hurt!” or “You’re too old to lift weights!” or “Use perfect form otherwise your back will explode!” When someone hears such statements repeatedly, it’s no wonder they think it’s easy to get hurt from lifting weights; it’s been branded a “dangerous” activity.

Banish the notion that lifting weights is inherently dangerous, because it’s not. This doesn’t mean you’ll never experience discomfort from strength training and that it’s impossible to get hurt. If you haven’t lifted weights before, or in a long time, there may be discomfort from the new demand placed on your body. Train intelligently and the chance of getting hurt is low (discussed below).

Know that initial discomfort is not uncommon; know that it’s okay; know that it’s temporary.

To banish the fear of lifting weights, change the vocabulary around it. Specifically, don’t allow words like “dangerous” or even “perfect form” to be part of the conversation.

Let’s bring this to life …

The Power of Suggestion

Imagine you participated in an experimental drug test. As the researcher hands you the first dose of top-secret pills, you’re informed of the side effects. “Fatigue and stomach cramps are two popular, very common side effects from this new drug.”

You swallow the pills, collect the next couple week’s doses and leave. That evening you read the pamphlet given by the researchers about the top-secret pills that emphasized the fatigue and stomach cramp side effects that may occur.

Knowing how common the side effects are, you’re just waiting for their arrival. You start paying attention to your energy levels and how your stomach feels. The next day, it happens! You suddenly feel fatigued; you don’t have enough energy for your normal workout. Shortly after eating breakfast, your stomach feels upset. You’re experiencing the side effects, just like they said you might.

A couple weeks later you meet with the researchers and immediately tell them you’ve succumbed to the side effects. Since starting the experiment you’ve been battling fatigue that makes it hard to work out and you’re fighting annoying stomach cramps. You’re considering calling it quits with the experiment.

The researcher responds, “You’ve been taking harmless sugar pills — they contain zero medication,” and you’re dumbfounded. But I experienced real side effects, you ponder.

What you experienced was the real power of the nocebo effect: you expected to experience negative side effects, and that expectation manifested into reality despite taking an inert substance. Thank you, brain, for your awe-inspiring and weird power.

Expectation can lead to reality despite the absence of a “real” intervention in both a positive (placebo effect) and negative (nocebo effect) manner.

This has been demonstrated with sham surgeries, endurance performance and satiety, and so much more. There’s even a case study on an individual who overdosed on placebo pills.

Recommended reading: The Nocebo Effect: Are You (Unknowingly) Thinking Your Way to Failure?

What you’ve been told may happen, what you think may happen, affects your experience.

Now imagine you are learning to lift for the first time. All you’ve heard is how careful you must be; that you must use perfect form for every single rep, else you risk injury; if perfect form isn’t used, you’ll likely experience pain. Especially be mindful of your back; if your technique isn’t flawless it may great wrecked.

When that is the perception about lifting weights — that it’s easy to get injured, that your technique must be “perfect,” or else — any discomfort will be labeled as catastrophic. “Oh my gosh there was a slight twinge in my left buttcheek at the bottom of that squat so I must be doing this wrong and better stop before I cripple myself!”

When you have the I-could-easily-get-hurt mindset you’ll be relentlessly searching for things that don’t feel “good” and constantly awaiting pain and discomfort. This means the slightest twinge will be labeled as “bad!” and injurious.

When the expectation is that it’s easy to get hurt with the slightest “wrong” movement, you’ll be on the hunt for any tiny indication of something not feeling right.

What About “Perfect” Exercise Form?

“Perfect form is crucial to staying injury free.” Countless trainers say this when discussing strength training technique. It seems innocent enough, but there’s a potential problem with such statements: they bind strength training and fear together.

Fear of getting injured if “perfect” form isn’t used leads to the expectation that getting hurt is easy and, worse, that the human body is fragile and susceptible to injury if the slightest deviation in “perfect” technique occurs. This is wrong, and silly.

A more accurate statement is “proper form is important to strength train efficiently.” While certain cues should be applied to perform exercises efficiently (e.g., having the barbell over the midfoot when setting up for a deadlift) it’s ludicrous to think every single person’s technique with a given exercise will be identical; there’s no one definitive “perfect” form.

For example, the 5’10” individual with proportionally long legs and short torso will have a squat that looks different than the 5’2” individual with short legs and long torso, even when applying the same cues for squatting. (The taller individual will appear to lean forward more than the shorter individual who will appear more upright.)

The important difference is the “perfect form” and “efficient form” mindset each statement creates. The former induces a I better do this perfectly or I’ll get hurt! mindset and the latter a I should do this efficiently so I can be stronger! mindset.

The former is fearful and defeating; it creates a sense of fragility and fear of movement. The latter is empowering and uplifting; it creates a sense of robustness and resilience.

Good lifting technique is about efficiency, strength, and longevity.

But I’ve Been Hurt Before!

Why did you, or someone you know, get hurt from strength training (and it wasn’t the nocebo effect)?

The likely answer: from doing too much too soon.

A self-professed couch potato who goes from little physical activity to performing several demanding strength training workouts per week may experience pain or even get injured. The problem wasn’t strength training — it was the dosage and frequency. Too much, too soon. It overwhelmed the body’s current ability.

This can happen with overzealous trainees, especially when something like the new year rolls around and they “go all in” and jump in at full speed. For example, an overweight, sedentary person may start running every day, but soon after get diagnosed with a stress fracture. Not only are they baffled, but they’re discouraged and frustrated because they tried to improve their health only to get hurt. “What’s the point in trying again!” they think with anger.

Another example is someone who hasn’t lifted weights before and does a program that’s too advanced. They end up brutally sore to the point they contemplate calling for assistance to get them off the toilet, or they develop nagging, lingering pain.

If this sounds like an experience you’ve had, now you know why. Now you know better.

You don’t have to do “all the things!” from the beginning. This isn’t a race. In fact, you’ll never get the opportunity to finish if you put yourself out of commission early on from not gradually increasing the training stress. Doing a lot from the beginning may sound like a good way to get ahead quickly, but it’s not.

Health and fitness must be a lifetime pursuit. Let’s treat it that way.

Every activity involves some measure of risk, and lifting weights isn’t an exception. While it can’t be eliminated, it can be greatly reduced.

In the pursuit to banish the fear of lifting weights, don’t do too much too soon. Start with a beginner program that doesn’t involve too many exercises or a high-volume training load (the number of sets and reps performed). Let’s get more specific and discuss how to best approach lifting weights so you not only get excellent results, but become more confident in the gym.

How to be Confident in the Gym

Start Where You’re Most Comfortable

You’ll have to step out of your comfort zone, but that’s a great thing; that’s when you grow. That doesn’t mean you must do the most intimidating thing right away. Just take the first step beyond your comfort zone, and progress from there.

If you don’t have a desire to squat, deadlift, and bench press with a barbell, you certainly don’t have to. While those are some of my favorite exercises due to their scalability and efficiency, they’re not mandatory for improving health or building a better-looking body.

Start with exercises and equipment you’re most comfortable using.

Many trainees find dumbbell exercises less intimidating than barbells. If that interests you, check out the Lift Like a Girl Dumbbell Workout Program to get started.

Some may want to begin working out at home with bodyweight exercises.

Others may prefer to use the plate-loaded machines at the gym.

What you use isn’t important — taking the first step is. Choose whatever methods and equipment that will make that happen. Just get started; you can change direction later as you discover what you enjoy doing most.

Frequent Exposure

The usefulness of frequent exposure is one reason why a handful of exercises are used in the Lift Like a Girl workout programs. The more often you’re exposed to a movement/exercise, the more you get to practice it, the more confident you become at performing it.

Whether you use mostly barbell exercises like the squat, deadlift, and press or dumbbell exercises, select one or two exercises for each major movement pattern (squat movement, hip hinge movement, upper- and lower-body pushing and pulling exercises) and master them.

Use Weight You Can Dominate

If you choose to use free weights or even machines, you don’t have to use “heavy” weights in the first workout. Even using light weights, or an empty barbell, to learn the exercises is a great place to start and build confidence.

As your confidence grows, add weight to the barbell or grab a heavier dumbbell. Progress from there and improve your performance steadily by performing more reps with the same weight, increase the weight, perform an extra set, or even try new exercises.

Don’t Force Feed Exercises

There are no exercises that must be performed to improve health outcomes or build a better-looking body. If an exercise “just doesn’t work” for you, you don’t have to do it. Sometimes initial discomfort occurs from being in a new position or performing a new movement pattern. Other times you may be better off performing a different variation. Let’s look at a couple examples to bring this to life.

Trainee A said her shoulders felt sore after performing barbell back squats. It happened after the first several workouts, but by the third week of lifting weights, the shoulder soreness was gone. What happened? The soreness was likely from the novelty of the required position of the shoulders to perform barbell squats. She adjusted to it, the position was no longer unique, and the soreness dissipated.

Trainee B said conventional deadlifts just didn’t feel “right”; despite using a light load should could easily lift, she couldn’t lock her back into a neutral position. Even after a few workouts, the movement still didn’t feel great and the inability to attain the desired back position didn’t improve. She switched to sumo deadlifts and was able to lock her back into a neutral position, was able to perform the movement with greater ease and said it felt more natural.

In the case of Trainee A, just because something is uncomfortable initially doesn’t mean it always will be. Sometimes it’s simply the case of a position/movement being a new stimulus and the initial discomfort will dissipate.

In the case of Trainee B, just because something is uncomfortable doesn’t mean you must keep doing it. Sometimes your body won’t like a certain exercise, so you may need to modify it or switch to another variation (this doesn’t mean it’ll be the case indefinitely). Bodies come in different shapes, sizes, and with different leverages and limb lengths. Exercises should be chosen to fit the individual at any given time, not the other way around.

If an exercise causes pain or discomfort, and especially if it progresses as you add more weight, don’t hesitate to lower the weight or switch to a different exercise.

Recommended reading: Learn to Lift: The Beginner Guide to Strength Training

What If I Encounter a Jerk?

This is a probability. I’ve had run-ins with individuals offering unsolicited advice and comments on my exercise choices, among other things. I’ve had people try to take my equipment immediately after I completed a set. One woman had the audacity to tap me on the shoulder repeatedly while I was performing an exercise. Sadly, even gym employees make egregious mistakes. A coaching member shared an experience of an employee teasing her about using fractional plates (she pulled him aside and called him out — thankfully she was strong enough to do that so, hopefully, he won’t treat another person with such grievous condescension). It happens.

How do you prepare for it and handle it?

Expect the best, prepare for the worst. Best-case scenario, everyone leaves you alone to do your thing while they do theirs. Worst-case scenario, someone makes it their life’s mission to comment on what you’re doing. (To be sure, not everyone is trying to be a jerk — some are genuinely trying to be welcoming and helpful.)

You can’t control what anyone else does or says at the gym. Just like you can’t stop people from posing in the mirror and offending the nasal passages of unsuspecting gym-goers with silent farts of doom, you can’t prevent someone from offering unwanted advice, but you can tell them, “I’m good doing this on my own and don’t need your help,” and they’ll leave you alone from then on.

If you’re interested in lifting weights or doing anything else at your local gym, don’t allow intimidation to stop you. Everyone has been a beginner at working out and lifting weights.

Know why you’re there. Own your space. Don’t let anything or anyone deter you. Once you take that first step, it’ll get much easier with each additional visit. Soon enough, you won’t even hesitate to show up and do your thing.

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The post How to Banish the Fear of Lifting Weights appeared first on Nia Shanks.

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Is Strength Training The Foundation For ALL Training?

Why Strength Training Is The Foundation For ALL Training

If there’s one type of training program that’s closest to a one-size-fits-all program, that would be strength training. It’s because optimal physical performance is truly all about strength. The world’s top athletes all do strength training exercises because if they’re not physically strong, they won’t be able to excel in their fields.

But more than just optimizing physical performance, whether it’s in sports or daily activities, strength training has benefits that can make life so much better. It can help improve mobility, speed, power, muscle mass, and shred some body fat levels. How?  Let’s dig in deeper, shall we?

Strength is an essential component of all human performance, and its formal development can no longer be neglected in the preparation of an athlete. Successful strength conditioning depends on a thorough understanding of all processes underlying the production of strength by the body.

Strength is the product of muscular action initiated and orchestrated by electrical processes in the nervous system of the body. Classically, strength is defined as the ability of a given muscle or group of muscles to generate muscular force under specific conditions. Thus, maximal strength is the ability of a particular group of muscles to produce a maximal voluntary contraction in response to optimal motivation against an external load.

The Fundamental Principle of Strength Training

The fundamental principle of strength training is that all strength increase is initiated by neuromuscular stimulation. Although hypertrophy is the long-term result of a particular regime of neuromuscular stimulation, it is not the inevitable consequence of all types of work against resistance. (1)  Two basic types of resistance training may be recognized, namely:

  • Functional Resistance Training
  • Structural Resistance Training

Structural resistance training is aimed primarily at producing muscle hypertrophy, (increase in lean body mass and decrease in body fat percentage). Functional strength is associated with many different performance goals, including improvement in static strength, speed-strength, muscle endurance, mobility and reactive abilities to produce power.

What Determines One’s Strength?

As stated above some of these factors are either structural or functional.

Structural Factors:

  • The cross-sectional area of the muscle

Functional Factors:

  • The number of muscle fibres contracting simultaneously
  • The rate of contraction of muscle fibers
  • The efficiency of synchronization of firing of the muscle fibers
  • The conduction velocity in the nerve fibers
  • The proportion of large diameter muscle fibers active
  • The ability of cooperation between different types of muscle fibers
  • The efficiency of the various stretch reflexes in controlling muscle tension
  • The excitation threshold of the nerve fibers supplying the muscles
  • The initial length of the muscles before contraction

As you can see above aside from the structural factor which is basically the bigger the muscle, the stronger you become, strength training is closely related to your central nervous system. Which means that our brain activates most of our strength and we all have heard of superhuman like stories such as a mum lifting a car off her baby right?

Strength and The Central Nervous System

The central nervous system can create high-powered, and yet skillful movements in athletes, but it will only do so as long as it considers the movement safe. When the brain senses damage or injury may occur to the body, it will down-regulate power to the muscle. What things will shut down the rapid wiring of power to muscles? (2)

  • Instability
  • Lack of high-intensity contractions in training
  • Weak mentality to training and adaptation

The way you can counter these factors and create an optimal environment for the CNS is by:

  • Training specific overload in your movement needs
  • Increase volume of high-velocity training
  • Increase specific core training, which will allow the CNS to wire more power to muscles
  • Train your subconscious mind

For the sake of the article let’s talk about the training aspect and not the intrinsic motivation factor.

Training Specific Overload

The brain will generally wire movements towards efficiency rather than proficiency if allowed to do so.

What this means is that if the brain has to pick between power or endurance, it’ll pick endurance. By failing to perform enough high-velocity movement, athletes will never break the plateau that is holding them back.

How do we break through the plateau? Simple, we need to train specifically more often and then overload that specificity. Some examples are:

  • Sprinting: Overload with over speed
  • Vertical Jump: Overload with depth jumps
  • Barbell Squat: Overload with supramaximal loading

Other training methods you may be more familiar with is the maximal effort method and the reverse band method implemented by Dr. Rusin in the Functional Power Training system.

Strength Training and Increasing High-Velocity Movement

The movements that create the highest recruitment of muscle motor units are those of a high-velocity nature. In other words the faster the lift, the more muscle you recruit. In order to hit bigger lifts, and get more athletic in the process, high-velocity training is an essential part of one’s training.

Lifting heavy all the time will only get you to a certain point before you start to plateau or/and most importantly overtrain yourself. For that reason, speed training or high-velocity training is implemented by many coaches and professional athletes to increase power and increase overall strength.

One way to achieve such training is called the Dynamic Effort Method. The objective of dynamic effort training is moving a specific load as fast as possible. Again, you should be familiar with this method as Dr. John Rusin uses it in the FPT system.

Strength Training and Core Development

You might have heard this quote by the late Charles Poliquin “You can’t fire a cannon out of a canoe.” Well, this is especially true when referencing to strength training. If your core is weak, you won’t have an optimal transfer of force between the lower and upper body which in turn won’t allow your nervous system to transfer maximal power.

Smart and effective core training is much more than crunches and can also be found in the Functional Power Training system. Dr. John Rusin has been perfecting the skill for years now with carry’s, anti-rotation, crawling and many more exercises that will target your core and build a stronger spinal support structure.

Strength Training and Increasing Power 

To better appreciate the connection between strength and increased power, we’ll need to get a bit geeky and see the technical definition of power, which is:

The ability to generate force as quickly as possible.

A geekier way to define this is through the mathematical formula:

Power = Force X Velocity (speed)

Based on the formula above, it’s clear that there are two factors that determine power: force and speed. Given the same speed, more force means more power.  And given the same force, faster velocity or speed means more power.

Strength training is the best way to build, well, strength!  The stronger a person is, the greater the force he or she can exert. The more force exerted, the greater the power!

Strength Training and Increased Speed

Usain Bolt couldn’t have broken and set sprinting records if his legs weren’t powerful and strong!  To propel one’s self forward requires power against gravity. Strength training makes a person stronger. Being stronger enables a person to lift or push something (such as his or her own body) faster.

I am going to have to go into a little bit of science with the following for you to grasp the concept of how strength relates to power, speed, and agility.

Sir Isaac Newton, a British scientist, came up with the three laws of motion,

  • Law 1 – The Law of Inertia
  • Law 2 – The law of Acceleration
  • Law 3 – The law of Action and Reaction

Law 1 states that any time motion needs to be started or changed, a force must be applied. In terms of running speed, this force is directly related to muscular action, and so every time an athlete wants to start moving or change a motion, the athlete needs to apply force.

Which brings us to the 2nd Law, where the rate of acceleration is proportional to the amount of force applied.  In simplest terms, it means, acceleration depends solely on the amount of force applied.

The equation looks like this:

Force = Mass X Acceleration

Mass describes how much an athlete weight which means that to increase acceleration (speed) one should increase its mass (lean body mass) and force producing capacity (power)

Speed is directly related to power, and we already know that power depends on strength; therefore, if speed training is one’s goal, coaches and athletes should consider incorporating strength training in their program. (3)

Strength Training and Increased Agility and Quickness

Now that you know how strength, power, and speed are related, here is where it all comes together. Agility can be described as a rapid whole-body change of direction or speed in response to a stimulus.

Physical and cognitive components make up for agility but for the sake of this article let’s stay with the physical aspect of agility.

To create a rapid change of direction or speed, one should not only increase acceleration as we talked about above but also deceleration!

An athlete with high eccentric strength can quickly and effectively decelerate his body while maintaining dynamic balance in preparation for a change in direction.

Inadequate eccentric strength can slow deceleration and reduce the ability to change direction quickly. (4)

Moreover, guess what happens the most in the eccentric phase of a movement? Injury! That’s right injury most often occur in the eccentric phase or lengthening of the muscle.

Strength Training and Building Muscle

There’s no other way around it, but one’s strength is directly proportional to one’s muscle mass. This is because muscles are responsible for a person’s physical movements. And the amount of muscle mass one has determined how much force or tension a person can generate, which is what strength is about.

There are three important components to building muscle mass: training, nutrition, and rest. The most important may be training. Not that nutrition and rest aren’t important, however, nobody can build muscles without proper stimulus which implies adequate training, even if he or she eats enough protein, takes steroids, and sleeps 8 hours per night.

How does strength training increase muscles? Strength training exercises result in muscle fiber tears in the muscles that are being worked out.  And in the same way, create micro-fractured bones heal to be stronger than before, muscle fibers heal and, in the process, either grow (Hypertrophy) or multiply (Hyperplasia).

Strength Training and Fat Loss

Most people think that the best way to lose body fat is via cardio exercises. For them, strength training is the least effective way to lose weight. Are they right?

Before that, let me say that when it comes to fat loss or weight loss, the most important component is diet. By diet, I mean a sound nutrition program for losing weight, i.e., eating the right kinds of foods at the right time. You can lose weight just by dieting alone, but of course, you’ll need to incorporate regular exercise to maximize fat loss and increase lean body mass.

That being said, strength training is superior to cardiovascular training when it comes to long-term fat loss. Why? Let’s take a look at the ways each exercise helps in losing weight.

The most popular cardiovascular exercise that people do for weight loss is running or jogging.  Based on the 2011 Compendium of Physical Activities: A Second Update of Codes and MET Values that was published on the website, a person who weighs around 160 pounds can burn about 250 calories jogging for 30 minutes at a moderate pace and up to 365 calories if running at an average pace of 6 miles per hour. The same person may lose only up to 220 calories with a strength training session of the same duration.

When it comes to number of calories burned per workout session, it appears that cardio training wins. But hold your horses before judging against strength training. Strength training can help burn more calories over a longer duration compared to cardio exercise by raising resting metabolic rate in two ways.

Resting Metabolic Rate: Metabolic rate during a rested state. This is considered as one’s normal metabolism.

First, strength training helps increase muscle mass while cardiovascular exercises don’t. Because muscles are the body’s most metabolically active cells, they burn the most calories. Therefore, more muscles mean higher resting metabolism, and more calories/body fat burned even while at rest.

The second-way strength training exercise helps improve metabolism is by keeping the resting metabolic rate elevated for a much longer time compared to cardio exercises. This ability to keep post-exercise resting metabolic rate elevated is often referred to as the after-burn effect or EPOC.

Three studies (5) that compared caloric burning rates of strength training (e.g., resistance training) and cardio training showed that strength training workout sessions burn more calories for several hours afterward compared to cardiovascular exercise sessions.

One particular study entitled Effect Of An Acute Period Of Resistance Exercise On Excess Post-Exercise Oxygen Consumption: Implications For Body Mass Management published by Schuenke on the European Journal of Applied Physiology found that strength training exercises can keep resting or basal metabolic rate elevated for up to 38 hours post workout while no such effects were seen after cardio workout sessions.  This means a person can burn more calories – and body fat – throughout the day with strength training workouts compared to cardio training workouts alone.

In short, strength training workouts can give you more fat-burning bang for your time bucks!

Strength Training and Increasing Mobility

One of the oldest myths in many health and fitness circles is that when it comes to improving flexibility and mobility, stretching is superior to strength or resistance training. But University of North Dakota’s James R. Whitehead, Ed.D begs to disagree.  According to him, the results of their study (6) suggests that strength training exercises that involve full-range motions may even be better than static stretching exercises.

Because of the lack of meaningful studies that directly compared strength training and static stretching exercises in terms of improving range of motion for muscles, they conducted their own research. It involved 25 college-aged volunteers. They were assigned to perform either strength training or stretching exercises that focused on muscles and joints in the hamstring, hips, shoulders, and knees for 5 weeks. The study also assigned 12 other students to engage in exercises other than stretching and strength training just for comparison purposes.

At the end of five weeks, the study’s results showed:

  • Strength training was just as effective as static stretching when it came to hamstring flexibility improvements;
  • Resistance or strength training was superior to both static stretching and doing nothing when it came to increasing hip flexibility;
  • When it came to improving shoulder extension flexibility, no significant differences were noted between strength training and static stretching exercises; and
  • Resistance training was better than doing nothing when it came to improving strength in the knees, which is a crucial aspect of good mobility.

Through strength training, full ranges of motion of different body parts can be improved over time. As a result, strength through further range of motion improved true mobility.

Without STRENGTH, No Training Is Complete

When it comes to getting leaner, stronger, increase power and speed, and even improving mobility, strength training is the foundation of all training.

With that said, Dr. John Rusin came up with a pain-free performance approach called Functional Power Training, which involves individualization of movement pattern variations that allow maximal trainability while minimizing unwanted joint stress in the process.

If you plan on training for a lifetime and building longevity into your physical practices, forget about blindly training specific exercises and instead, train custom fit movement pattern variations. There are six foundational movement patterns that are as close to mandatory movements as it gets:

  • Squat
  • Hinge
  • Lunge
  • Push
  • Pull
  • Carry

The foundational movement patterns are the backbone of the Functional Power Training program. From maximal and dynamic effort work to pattern-driven accessory lifts, FPT will challenge your patterns with different variations of big staple lifts, unlike any program you’ve ever trained to build resilient power, strength, and longevity.

About The Author

kevin massonKevin Masson MS, CSCS, NSCA-CPT, USAW is a strength conditioning coach, exercise physiologist, and functional training specialist in Florida. His primary focus is working with athletes and general populations to increase athletic performance but also enhancing biomechanics. Kevin’s passion is focused on enhancing overall quality of life and pain-free performance for his clients.
Follow Kevin on Instagram and Facebook



  1. Verkhoshansky, Y., & Siff, M. (2009). Supertraining. Rome, Italy: Verkhoshansky.
  2. Smith, J. (2019). Nervous System Training 101: The Creation of Superhuman Strength and Athleticism. Retrieved from
  3. Jeffreys, I. Developing speed.
  4. Dawes, J., & Roozen, M. (2012). Developing agility and quickness. Champaign, IL: Human Kinetics.
  5. Cardio vs Weight Lifting: Which Is Better for Weight Loss?. (2019). Retrieved from
  6. Whitehead, J., Morton, S., Brinkert, R., & Caine, D. (2010). Full Range Resistance Training Versus Static Stretching: Effects on Flexibility and Strength.Medicine & Science In Sports & Exercise42, 290. doi: 10.1249/01.mss.0000384405.44732.50
  7. John Rusin’s FPT Program – Dr. John Rusin – Exercise Science & Injury Prevention. (2019). Retrieved from

The post How Getting STRONGER Literally Makes You Better At Everything appeared first on Dr. John Rusin – Exercise Science & Injury Prevention.

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