Chad Driscoll’s Post

[The Real Basis of Physical Therapy: Strength Training] Strength training is the true foundation of physical therapy, not jumping around like a trained seal or adopting the "harder to kill" CrossFit mentality. What it really involves is choosing joint-friendly exercises and progressively enhancing those exercises in a way that respects your body's limits—especially important for those of who are 50 or 60+ years old. This approach doesn't just offer short-term benefits; it ensures long-term pain-free movement, allowing you to continue doing the things you love. That's why, over the past 15+ years, I've consistently prioritized joint-friendly methods and techniques above all else when coaching my clients. Strength training, when done right, is therapeutic and foundational to maintaining your health and vitality as you age. Agree that fitness should be about smart, sustainable strength? Like and share if you believe that jumping around isn't the best choice for those 50+ year old knees. \#StrengthTraining \#PhysicalTherapy \#JointFriendlyFitness \#FitnessOver50 \#HealthyAging \#PainFreeLiving \#SmartExercise \#SustainableFitness \#NoMoreSeals \#LongTermHealth

Why Endurance Athletes Should Consider Strength Training 💪 Improved performance, injury prevention, bone health, and correcting muscle imbalances—these are some of the well-known reasons endurance athletes are encouraged to incorporate strength training into their routines. But let’s be real. 🕐 Adding another commitment to an already packed training schedule can feel overwhelming. So, here’s a fresh perspective! 🤔 According to Tricia Davis, DPT, here are some unexpected benefits of adding targeted strength training: ✨ Better Energy Efficiency- strength training teaches athletes to recruit muscle fibers with ease, strengthening patterns and connections specific to their sports. ✨ Enhanced Fatigue Resistance- building muscular endurance allows athletes to maintain great form and power during the latter stages of long events. ✨ Improved Joint Range of Motion- exercises requiring a full excursion of movement not regularly required during your sport can aid in more effective movement mechanics. ✨ Mental Strength and Confidence- strength training is HARD and proving to yourself that you excel at HARD things builds your mental strength. Adding strength training may just be the game-changer you've been looking for. Ready to level up?💥 Read the blog post here: https://loom.ly/DbxG3xg

Can you strength train at home? YES, BUT You need to bare in mind these things… → To progress your strength you need to progressively overload That can be harder to do at home because you might not have the ease of being able to add an extra kg (or 10) Remember you can progressively overload by increasing reps, decreasing rest time, and increasing time under tension So you just need to be a bit smarter about it! (if you don’t know what progressively overload means, message me or comment below) → Strength training is pretty tough if you have no weights at all I’d recommend getting at least 1 decent sized DB that you can use for most exercises (yes you can use a backpack or a water bottle instead but it isn’t optimal!) Even better still, if you can, get a couple of pairs with at least 5kg gap between them (I often recommend 8-10kg and 16kg, but it’ll depend on your current strength level) → You’ve gotta have something that gets you in the zone When you go to the gym, you have the action of walking or driving there, you know you have a set amount of time to get your workout in etc etc… Try to replicate this at home, or have something that gets you prepped and ready, for example, having a particular ‘workout spot’, or moving through the same routine before you start, or following a programme to help you keep accountable If you need help with your strength training at home, or in the gym (or both!), drop me a message.. I help men & women get, look & feel strong inside and out

[Aristotle's Wisdom on Strength Training] Did you know Aristotle has a lot to teach us about getting stronger, even for those of us who are 50 or 60+ years old? Aristotle once described three types of men and their approach to entering a cave: The man who rushes in without thinking is reckless, the one who refuses to enter at all is timid, and the man who assesses the situation and enters with caution is truly brave. This philosophy translates directly to weightlifting. Lifting weights that are too heavy can lead to injuries, while lifting weights that are too light won’t challenge your body enough to see any real progress. The key is to find that sweet spot — the right amount of weight lifted the right number of times. This is the core of ‘Easy Strength,’ the method I use to guide my clients toward the best shape of their lives, no matter their age. If you appreciate Aristotle’s wisdom and believe in exercise that’s tailored to be both safe and effective, like and share this post. Let’s spread the word and help more people avoid injuries and enjoy the benefits of properly executed exercise. \#AristotleAndFitness \#EasyStrengthMethod \#FindYourSweetSpot \#StrengthTrainingWisdom \#AgingStrong \#LiftSmartNotHard \#PhilosophyInFitness \#SafeStrength \#BalancedTraining \#FitnessForAllAges

Endurance athletes are true warriors, pushing their limits through long, grueling training sessions. It's not just about speed or distance; it's about resilience, keeping muscles limber, joints supported, feet and legs in prime condition, and maintaining mental clarity. doTERRA oils, with their myriad benefits, can be powerful allies in both preparation and recovery for these athletes. Rosemary + Black Pepper + Fractionated Coconut Oil: This blend is a champion for warming up your muscles and keeping them loose. Rosemary’s invigorating properties, combined with the warming sensation of Black Pepper oil, make for a perfect pre or post-exercise massage oil that not only soothes but also stimulates blood flow. Cypress + Bergamot + Fractionated Coconut Oil: For those seeking a refreshing yet soothing touch, Cypress and Bergamot are your go-to. Cypress helps improve circulation, while Bergamot adds a calming yet uplifting aroma. This blend is ideal for a post-workout massage, helping to rejuvenate the spirit along with the body. Lemongrass + Basil + Fractionated Coconut Oil: This mix targets both mind and muscle. Lemongrass is known for its purifying properties, and Basil is known for its ability to ease and provide comfort. Together, they create a soothing blend that keeps legs and feet feeling light and ready for the next challenge. Challenge of the Day: Choose one of these massage blends to incorporate into your training routine.

When I started in strength & conditioning the mantra was "Train movements, not muscles". Three reasons why this might be bad (incomplete) advice: 1) "Movements" is not really any more specific than "muscles" - sure, you could focus on push, pull, squat, hinge, lunge, rotate... but what about other categories like anti- flexion / extension / rotation, or acceleration, COD, and speed? What about training frontal and transverse plane movements? The list never ends and can quickly become an exercise in "ticking boxes" 2) For athletes, transfer to sport is what matters. While the development of coordination and motor control may be better in compound "movements", athletes who are training and playing their sport regularly may actually just need the simplest and safest way to encourage neuromuscular adaptations. 3) There are plenty of isolated muscles that may not be adequately addressed through the basic strength training movements. Especially when there is a desired adaptation, many muscles will need direct attention with specific volume, intensity, and tempo parameters. Don't get me wrong, I am all for training mostly compound movements. Yes, it is better to use a movement based approach than a body-part split program. But, don't forget about isolated strength training of individual muscles. How do you include isolated strength training in your programs? What have you changed your mind on throughout your development as an S&C coach?

Strength training! 💪 Here's a comprehensive guide to get you started: *1. Set your goals*: Define what you want to achieve (e.g., build muscle, increase strength, improve overall health). *2. Choose your exercises*: Focus on compound exercises like: * Squats (legs) * Deadlifts (legs, back, core) * Bench press (chest, shoulders, triceps) * Pull-ups (back, shoulders, arms) * Lunges (legs) * Leg press (legs) * Shoulder press (shoulders) * Bicep and tricep curls (arms) *3. Select your equipment*: You can use: * Free weights (dumbbells, barbells) * Resistance bands * Machines at the gym *4. Determine your routine*: * Aim for 3-4 sets of 8-12 reps for each exercise * Start with lighter weights and gradually increase the load * Rest for 60-90 seconds between sets *5. Warm up and cool down*: * 5-10 minutes of cardio (jogging, jumping jacks, etc.) * Stretch before and after your workout *6. Progress and consistency*: * Increase weight or reps as you get stronger * Aim to strength train 2-3 times per week * Stick to your routine and make adjustments as needed Remember to listen to your body, rest when needed, and consult a professional if you're new to strength training or have concerns. Happy lifting!

I am not a runner and I am not ‘great’ at it. But I have set a goal and I will see it through. A goal beyond the number on the scales. Something to give training the bite that keep’s us pushing on. I don’t rely on motivation. If I did, then training wouldn’t happen as often. I am ticking off each session. Getting fitter, faster and potentially, ‘good’ at running. Fitness is not a physical challenge, it’s a mental one. Physically, your body can get in shape. That’s what it ultimately wants anyway. It is what it’s made for. Getting fit is just a decision each day. To take the small daily steps and actions. It is the voice in your head telling you ‘I can’t be bothered’ that is keeping you out of shape. I tell my client’s all of the time - this is all a zero skill task. We are getting in shape and in turn becoming in control of the little voice inside our head’s, telling us to take the easy route. Easy things, hard life. Hard things, easy life. 🔥

Runners: Is Strength Training Missing From Your Routine? If you’re a marathoner or 3K, 5K, or 10K runner, you already know endurance is king. But have you considered the strength behind your stride? Here’s why strength training is a game-changer for runners: 1️⃣ Injury Prevention: Building stronger muscles, tendons, and ligaments helps absorb the impact of every step, reducing overuse injuries like shin splints and runner’s knee. 2️⃣ Improved Efficiency: A strong core and legs make each stride more powerful and efficient. Strength training helps you run faster and farther with less effort. 3️⃣ Stronger Finishes: Ever hit the wall during a race? Strength training helps build the muscular endurance to push through fatigue and finish strong. Strength training doesn’t mean bulking up. It’s about functional movements that enhance your running, like squats, lunges, deadlifts, and core work. Just 1-2 sessions a week can elevate your performance on race day. 💪 Want to see how strength training can transform your running? Whether you’re looking for a personalized program or 1:1 coaching, I can help you get stronger, faster, and more resilient. DM me “BUILD” and let’s work together to crush your goals!

Ladies Over 40, It's Time to Fall In Love With Strength Training! Are you ready to unlock the fountain of youth? It’s Strength training Here's why: 1️⃣ Bye-Bye Osteoporosis Worries: 💥 Building your muscles pull on your bones 💥 By pulling on your bones, it will strength the bone 💥 Say goodbye to fractures and hello to a stronger you! 2️⃣ Sculpted Confidence: 🌟 Muscle tone = Less flab! 🌟 Don’t know who needs to hear this, but muscle doesn’t turn to fat, it’s the loss of muscle that causes the flab🫣 🌟 Picture a beach ball transforming into a baseball! 3️⃣ Sugar-Busting Superheroes: 💪Your muscles are sugar's kryptonite! 💪They'll use excess sugar as FUEL for your workouts! 4️⃣ Sweet Dreams: 😴🌙 🌟 Get ready for quality ZZZs! 🌟 Exercise boosts happy hormones! 🌟 Promotes growth hormone for that youthful glow! 5️⃣ Age Gracefully: 🌼👵 🚶♀️ Maintain better balance! 🚀 Say goodbye to slips! 🌌 Sharpen spatial awareness! So, ladies, are you currently strength training? If yes how many days/week?