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• Joe Gambino
• Joe LaVacca

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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.

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• Joe Gambino
• Joe LaVacca

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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.

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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 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.

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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, Joe LaVacca discusses the complexities of pain management, particularly focusing on the role of injections, especially corticosteroids.

He emphasizes the importance of understanding pain as a system that involves various interacting parts and the need for a holistic approach to treatment.

The conversation covers the potential benefits and risks of corticosteroid injections, the distinction between short-term relief and long-term solutions, and the significance of lifestyle factors in managing pain effectively.

Takeaways

• Injections may provide short-term relief but not long-term solutions.
• Understanding pain as a system is crucial for effective management.
• Corticosteroid injections can lead to degeneration of tissues.
• Lifestyle factors like weight management and sleep are vital in pain management.
• Consulting with healthcare providers is essential before opting for injections.
• Pain management should consider both physical and emotional aspects.
• Injections should be used sparingly and with caution.
• Not all pain is due to inflammation; proper diagnosis is key.
• Patient education is critical in making informed decisions about treatment.
• Holistic approaches often yield better long-term outcomes.

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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 relevance of the big three strength exercises: squat, deadlift, and bench press.

They explore whether these exercises are necessary for everyone, the importance of functional movements in daily life, and the need for movement variability.

The conversation emphasizes that while the big three can be beneficial, there are numerous alternatives that can achieve similar strength and functional outcomes.

The hosts encourage listeners to find what works best for their bodies and goals, highlighting the importance of personalization in fitness routines.

Takeaways

• You don't need to squat, deadlift, or bench press to be strong.
• Functional movements are essential for daily life activities.
• Strength training should focus on individual goals and needs.
• There are many alternatives to the big three exercises.
• Movement variability is crucial for overall fitness and injury prevention.
• Personalization in exercise is key to success.
• The back squat is not a natural movement for everyone.
• Powerlifting is a sport, not a requirement for fitness.
• Exploring different movement patterns can enhance performance.
• Finding comfort in movement is more important than perfect form.

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Send us a text

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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 complexities of muscle activation, particularly in the context of pain and rehabilitation.

They explore how pain can inhibit muscle function, the importance of understanding the underlying causes of activation issues, and the role of mobility and loading in recovery.

The conversation emphasizes the need for compassion and realistic expectations during the rehabilitation process, highlighting that changes in muscle activation may take time and patience.

Takeaways

• Muscle activation can be inhibited by pain.
• Pain serves as a protective mechanism, altering muscle output.
• Rehabilitation should focus on re-educating muscles and restoring function.
• Mobility and loading are crucial for effective muscle activation.
• Compassion and realistic expectations are essential in recovery.
• Activation issues are common in the acute phase of injury.
• Specific warm-ups can enhance confidence and performance.
• Longer duration isometrics can help build awareness in the brain.
• Understanding the body's movement patterns is key to recovery.
• Patience is necessary for lasting changes in muscle activation.

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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, Joe LaVacca discusses the common misconception that poor core stability is the primary cause of low back pain.

He emphasizes the need to shift the focus from merely strengthening the core to building confidence and flexibility in movement. Joe explores how traditional approaches to core stability may not effectively address pain management and highlights the importance of adapting movement strategies to promote recovery.

The conversation encourages listeners to rethink their understanding of core stability and its role in overall spine health and pain management.

Takeaways

• Poor core stability is often blamed for low back pain.
• Bracing the core may provide short-term relief but isn't a long-term solution.
• Building confidence in movement is crucial for recovery.
• The spine is adaptable and should not be viewed as fragile.
• Core strength does not directly correlate with pain reduction.
• Movement should be prioritized over static core exercises.
• Pain is not always indicative of tissue damage.
• Strengthening the core should be integrated with overall body movement.
• It's important to teach patients how to move safely without over-bracing.
• The ultimate goal is to enhance movement capacity and flexibility.

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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 importance of setting realistic expectations in physical therapy.

They explore how social media influences patient perceptions, the significance of long-term goals, and the need for clear communication between therapists and patients.

The conversation emphasizes that rehabilitation is a journey that requires time, consistency, and a collaborative approach to achieve successful outcomes.


Takeaways

• Setting realistic expectations is crucial for patient success.
• Social media can create unrealistic expectations for quick fixes.
• Pain management is a subjective experience that varies for each individual.
• Long-term goals are essential for sustained progress in rehabilitation.
• Clear communication between therapists and patients enhances the treatment process.
• Patients should not rely solely on pain as an outcome measure.
• Therapists need to educate patients about the rehabilitation timeline.
• A collaborative approach fosters better patient engagement and commitment.
• Understanding the journey of rehabilitation helps in managing expectations.
• Therapists should guide patients through the ups and downs of recovery.