Author: Zac Cupples

Why Are You Spending Time On A Warm-Up?

Note from Zac: Do you gloss over the warm-up? Do you think a warm-up simply serves to get the heart rate going before you get to the meat and potatoes? If you are simply swinging around your arms while holding plates before you bench press, then you and your clients are sadly missing out on an opportunity to learn important movement concepts and prepare the body in a manner that will maximize the session at hand. There is no one better to speak about making the warm-up one of the most important components of a training session than Michelle Boland aka Coach Bo. In this post, Michelle serves up major knowledge on the three components of a warm-up, and provides an insane amount of practical application. Prepare to build warm-ups like never before. Enjoy.

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A Four Step Process to Becoming a Teacher in the Industry

Note from Zac Teaching can be an integral process towards demonstrating mastery of a concept, but what does it take to teach? How does one demonstrate expertise? Trial and error is one key component of that process. A teacher in our field must know what works and does not work. This process is something Lucy Hendricks has practiced in spades, and what makes her a great teacher. Having attended her and Michelle aka “Coach Bo” Boland’s course, I can testify to her skills at making complex topics simple. In today’s post, Lucy outlines some critical steps that must be taken to become an effective teacher in the fitness industry, and how to know who you should trust when it comes to applying information. Enjoy! The Industry Bullshit Meter I was catching up with a friend after not seeing her for over a year. I gave her a quick update on the hardest year of my life where almost every aspect of my life seemed to fall apart, but It ended with “however, It turns out I’m really good at teaching coaches how to coach, that’s going really well, so I have that going for me.” I feel like it’s the one thing I’m good at, and not in a self-deprecating kind of way, more in a proud way. I take coaching movement so seriously the rest of my life just gets ignored. I sometimes don’t eat or clean because I’m busy honing my craft. I’ll even forget to pay my

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Super Flat T-Spines, Strokes, and Running Form – Movement Debrief Episode 91

Movement Debrief Episode 91 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: First, an addendum on the big toe.  What needs to happen for posterior thorax expansion? What activities and techniques should one use for someone who really struggles getting air in the posterior thorax? How does my model apply to someone with a stroke? Any particular activities useful for someone with a stroke? Are there any particular cues or recommendation I have for running form?

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Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance

Chris, a high level mountain biker, at first didn’t believe someone could help him move better over the internet. He had back issues for a hot minute, what the heck was an online consult going to do? A couple consults later with me, and Chris is pain-free, back to doing all the wild and crazy things he was doing before without issues. Chris was so juiced up about his results that he wanted to learn more about my thought process and what I do that he had me on his podcast. Chris Kelly is the owner of Nourish Balance Thrive, a really cool site that brings several great practitioners together to help clients remotely with whatever their goals are. Despite Chris technically not being in the field, he’s one of the best interviewers I’ve had the pleasure of podcasting with. He asked some great, unique questions, and we got into a wide variety of topics. Here are some of topics we discussed on the podcast: Ben House and Flō Retreat Center in Costa Rica How I got into physical therapy. The influence of Bill Hartman. Working with NBA basketball players. The influence of Dr. Bryan Walsh. Sleep and performance How to treat pain Assessing movement Movement variability The online assessment process Pain vs. tissue damage How we improved the host’s chronic lower back pain The importance of the pelvic floor What is considered normal breathing How to promote behavior change in our clients Applying the principle of minimal effective dose

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Wrist Pain, Dry Needling & Taping, and Should I Become a PT? – Movement Debrief Episode 90

Movement Debrief Episode 90 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: Why does wrist discomfort occur with weight bearing? What limitations could contribute to wrist discomfort? What modifications can I make to improve wrist discomfort? What regressions are useful for wrist discomfort? Do I use dry needling or taping? If and when do I find these modalities useful? Is it worthwhile becoming a physical therapist? What is it really like being a PT?

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You Probably Aren’t Really Squatting

Can improving your movement options and all this breathing stuff help with muscle growth?This is the fundamental question that myself, Ben House, and Ryan L’Ecuyer sought to answer on his most recent Bro Research Radio. In this podcast, we discuss all types of wild and crazy things. Some of my favorite topics were: Why you likely hinge when you squat The relationship between hypertrophy and movement variability Is it worthwhile modifying your main lifts How ego can negatively impact muscle gains Why it’s ok to break professional lanes and so much more Ben and Ryan are some of the foremost experts on hypertrophy, nutrition, and strength that I know. They are my go-to guys for improving body composition, and our peeps I readily seek advice from in this realm. You do not want to miss out on the conversation between the three of us. Click the link below to give it a listen. Bro Research Radio Episode 9 with Dr. Zac Cupples – You Probably Aren’t Really Squatting Where are your hypertrophy struggles? Comment below and let the fam know!

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Is it Pain or Discomfort?

Perhaps one of the biggest struggles we can run into in working with people in pain is getting our clients feeling safe when returning to movement. The reality of the matter is that the chances of a person in pain experiencing some symptoms as he or she returns to activity is real and part of the process. How can we get our people to trust the process? To be comfortable being uncomfortable? I think Aline Thompson, a physical therapist I trust out of Denver, has the answer. In today’s post, she outlines how changing the belief frame someone approaches pain with can have profound impacts on returning to life. Without further adieu, here is what she has to say: Is there a Difference Between Pain and Discomfort? There’s a difference and it matters. More often than not the question goes more like this: “Tell me about your pain…” After which you get a pause, with a look of contemplation. When this happens I wonder; what are they thinking? Should that silence be filled with a follow up question? “…. Or is it discomfort?” When I ask folks whether there is a difference between pain and discomfort everyone says yes. When I ask how they differ these are the answers: “Pain is discouraging, Discomfort is just frustrating” – “Discomfort is annoying but you can ignore it. Pain interferes with your brain and thought processes. You can’t do a complex math problem easily when you’re in pain” – “Pain can hinder progress

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June 2019 Links and Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets. Here were the goodies that my peeps got their learn on in June. If you want to get a copy of my weekend learning goodies every Friday, fill out the form below.  That way you can brag to all your friends about the cool things you’ve learned over the weekend. [yikes-mailchimp form=”1″ submit=”Hell yes I want weekend learning goodies every Friday!”]

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Toe Touch, Big Toe Extension, and Snoring – Movement Debrief Episode 89

Movement Debrief Episode 89 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: Do I use a toe touch? What information does the toe touch tell me? Is being able to palm the floor desirable? How do I improve someone’s toe touch? How can big toe extension become limited? How does the first ray influence big toe extension? How does calcaneal position influence the big toe? How do I go about improving big toe extension? Are there any modifications to consider for hallux rigidus? What course of action should someone take who both snores and does not feel rested upon waking? What are some key hygiene measures to consider? What are key exercises to focus on? When should referral occur and who should you go to?

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Breathing for Beginners, Manual Therapy, and Tongue Posture – Movement Debrief Episode 88

Movement Debrief Episode 88 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: How would you teach someone to coach breathing if the infrasternal angle cannot be measured? How could a manual therapist apply the principles that I teach? What areas should a manual therapist prioritize based on assessment? How is tongue posture affected by spinal/pelvic posture?

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Infrasternal Angle Development, Quads are Overrated, and Are You Really a Complex Patient? Movement Debrief Episode 86

Movement Debrief Episode 86 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: What is likely causing someone to be predisposed to having a particular infrasternal angle? Why do you value the hamstrings over quads early in an ACL repair? When do you target quads and knee extension? Mick Hughes says he’d incorporate knee extension as early as 4 weeks post-op and constantly emphasise the importance of the quads. What’s your take on that? How many people are truly complex cases? Zebras?

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