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• Joe Gambino
• Joe LaVacca

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Watch on YouTube here.

Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss the intricacies of programming for performance and rehabilitation. They explore how to tailor training based on individual goals, available time, and intensity levels. The conversation also delves into the importance of aerobic training and VO2 max, emphasizing the need for high-intensity work to improve overall fitness. The hosts provide insights on structuring workouts, managing training volume, and the significance of setting realistic goals for clients.

Takeaways

• How many days a week realistically are you going to be able to be successful?
• Two days a week is kind of like minimum.
• It doesn't matter if it's two sets or four sets or eight sets.
• You have to elevate the heart rate response.
• If you're looking to be able to have a better VO2 max, you need to work hard.
• You can't be like, hey, I'm gonna like one ORMs and really work on strength and then really work on high level cardio.
• I want the wins. I want that positive momentum.
• I want to make sure that those programs are kind of neat and clean.
• You have to do your zone threes and your fours and your high intensity stuff.
• If you're on a time crunch, like go hit your zone threes, your zone fours.

Send us a text

DM Us! We love chatting with our audience, please feel free to do so on Instagram and say what's up!

• Joe Gambino
• Joe LaVacca

Want to work with us? Apply here!

Watch on YouTube here.

Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss the ongoing debate between using machines and free weights in fitness and rehabilitation.

They reflect on the importance of functional training and how it relates to individual goals. The conversation emphasizes the safety and programming aspects of both modalities, highlighting the benefits of blending them for optimal results.

Additionally, they explore the often-overlooked role of resistance bands in training, advocating for a more inclusive approach to exercise that accommodates various needs and preferences.

Takeaways

• The fitness industry has swung too far towards free weights, neglecting the benefits of machines.
• Functional training should be tied to individual goals and needs.
• Safety is a crucial consideration when programming workouts, especially for those training alone.
• Machines can provide a stable environment for those with chronic pain or injury.
• Resistance bands can be an effective tool for rehabilitation and strength training.
• A blend of machines, free weights, and bands can optimize training outcomes.
• Specificity in training is important for achieving desired results.
• Clients should feel empowered to use the tools that work best for them.
• Training should be sustainable for the long term, not just for short-term gains.
• The conversation around training modalities should be more nuanced and less polarized.

Send us a text

Send us a text

DM Us! We love chatting with our audience, please feel free to do so on Instagram and say what's up!

• Joe Gambino
• Joe LaVacca

Want to work with us? Apply here!

Watch on YouTube here.

Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss various categories of exercises, the importance of understanding training hierarchies, and how to adapt exercises for individuals experiencing pain.

They emphasize the significance of movement patterns and the need for flexibility in programming, highlighting the role of carries and power work in fitness.

The conversation also touches on the psychological aspects of training and the importance of making exercises accessible and enjoyable for clients.

Takeaways

• The holiday season brings excitement for children.
• Exercise categories simplify programming and training.
• Hierarchical systems in training can create unnecessary constraints.
• Pain and training experience should guide exercise selection.
• Movement variability is essential for effective training.
• Weight is not the only factor; movement quality matters.
• Adapting exercises can help clients overcome pain.
• Incorporating carries enhances core and shoulder strength.
• Power training is crucial for all ages.
• Tempo can be both slow and explosive in nature.