Respiration Revisited Preview

Respiration, and how it impacts movement, is a topic of dear interest to me.

I scoured a bunch of resources to better understand how this process works, and I figured I’d record a talk on how I am applying these concepts.

Basically, I do the work, you reap the results #tistheseason

Here were some of the topics I discussed in this talk:

  • The anatomy of respiration
  • The physiology of respiration
  • Alterations in physiology and anatomy as respiratory demands increase
  • How to simply assess how movement is affected by respiration
  • Easy to implement treatments to favorably impact movement

If you want immediate access to the remainder of the nearly 90 minute talk, and a FREE 27 page PDF file of my talk notes, fill out the form below.

Without further adieu, here is the first 30 minutes of the talk.

Hypermobility, Pushups Over Quad Sets, and Lat Dominance – Movement Debrief Episode 28

Movement Debrief Episode 28 is in the books. Here is a copy of the video and audio for your listening pleasure.

Here is the set list:

  • How do testing considerations differ for people with joint hypermobility syndromes?
  • What does treatment look like for the hypermobile client?
  • Why I like pushups and other upper body exercises can be effective selections for lower body problems
  • What “pain science” courses do I recommend
  • What’s the deal with overbracing and cueing abdominal coordination?
  • How can you reduce lat overactivity
  • The clinical reasoning model that I am thinking of

If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST.

Enjoy. (sorry about the audio delay, still making some tweaks on my new computer)

Zac Cupples iTunes                

Here were the links I mentioned:

Here is the first way I assess coordinative variability

 

The next test assess coordination, power, and fatigability of joint variability:

Noi Group

Explain Pain Course Notes

Graded Motor Imagery Course Notes

Mobilisation of the Nervous System  Course Notes

Therapeutic Neuroscience Education Course Notes

International Spine and Pain Institute

“All Gain No Pain” by Bill Hartman

Enhancing Life

Method Strength

Andy Mccloy 

Trevor LaSarre

Here’s a signup for my newsletter to get a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:

 

Check out the mentor program

November 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 from this past August.

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.

Biggest Lesson of the Month

Don’t beat yourself up if you aren’t hitting perfection day in and day out. Consistent progress over time is the key.

There have been many days where I wasn’t motivated to stay on task, and faltered. The key to getting back on the proverbial horse the next day was to not beat myself up. Instead, acknowledge that these things happen, understand I’m human, and get after it the next day.

You’d be amazed at what this shift in perspective can do.

Quote of the Month

“Greatness is a lot of small things done daily” ~ MJ Demarco

MJ Demarco again takes the cake this month. This quote made me reflect a lot on just how many small, quality habits, can make an impact on life. What small things can you do to become great?

Hike of the Month

A late steal this month, but got a chance to check out Death Valley National Park.

Salt > snow. Equally as pretty, less slippery, and DEFINITELY warmer

I wasn’t really sure what to expect with this place since, ya know, it’s hot and things are kinda dead n’ stuff, but the variety in landscape was quite unbelievable. Landscape that I have never experienced before, whether salt lands or sand dunes. I’d definitely consider checking this awesome place out.

Rehabilitation

 

Here’s a little sneak preview of the free talk I’ll be putting up for you guys once I re-record it!

Blog: What Evidence Based Practice is Not

Doug Kechijian always telling it like it is. This time, my younger older brother discusses how to think about evidence based practice. How it is much more than a bomb of Pubmed citations. I also love how he touches on effective discussion on the internet.

Here is a little variation on differential tendon gliding you can try next time you see someone with a flexor tendon repair.

Blog: Should We Delay Range of Motion After a Rotator Cuff Repair Surgery?

Mike Reinold again coming on strong with this post. This time, Mike looks at a systematic review comparing early vs. delayed motion after a cuff repair, and I love his interpretation.

Training

Video: Kettlebell Swing Tutorial w/ Justice Williams (via Tony Gentilcore)

My kettlebell game is something I’m hoping to improve upon over the next year, and this was a great intro point to it. Here, Tony Gentilcore and Justice Williams provide an excellent coaching tutorial on the wonderful/brutal exercise known as the kettlebell swing.

 

Productivity

 

Article: Trick Yourself Into Writing Well by Telling Yourself to Write Badly

Lifehacker is an awesome website for many reasons, and this article is an example of that.

Many times, getting started writing is the hardest part, here, the peeps at Lifehacker give you a trick to getting started. Works wonders for those days I don’t want to write.

Making this one little tweak to how I plan email checking throughout my day has made a big difference.

Personal Development

Book: What to do When It’s Your Turn

A dear friend of mine got me this book, which has become my pre-bed reading and I love it. Seth Godin, marketer extraordinaire, writes in this book about handling fear of failure, getting the courage to start something up, and how timing is never right. These are a few of many great topics that I’ve come across, and I always fall asleep in a good mood after I read a few pages 🙂

Blog: These are the 8 Friends You Need to be Happy in Life

Social engagement is something we don’t discuss much when we are trying to reach our health and performance goals. Here, Eric Barker talks about the eight people you should have in your life. How many do you have?

Article: How Frequently Should You Take A Vacation?

This is probably the most comprehensive guide to vacationing that I have come across. It turns out, vacations are incredibly important to your health.

Don’t like vacations? Consider your increase for cardiovascular disease elevated. Read the guide to maximizing them.

Just need to make life a vacation #movesomewherewarm

Blog: How One Young Couple Repaid $87,000 of Student Loan Debt in 27 Months

If you have student loans. Read this. It’s hard work, gruesome, but paying off debt has been a rewarding experience for me. If you are lacking motivation, or can’t see the light at the end of the tunnel, here is some hope.

Blog: Struggling Against Good Decisions with Bad Results

This was just a phenomenal message that can be extrapolated not to just finances, but life. Here, Trent Hamm discusses the importance of sticking to sound principles, even if those principles don’t always result in a desirable outcome

Book: Discipline Equals Freedom Field Manual

If you need a swift kick in the ass to get back into gear, this is the book. Many of the pages are snippets from Jocko Willink’s podcast, but the message is not lost. Jocko will make you rethink everything your doing, and eliminate the excuses for you not doing. Change your life, and read this book.

Book: Unscripted

After you’ve been kicked down by Jocko, let MJ Demarco pull off the finisher. This guy is becoming one of my favorite authors because he is brutally honest and pulls no punches in explaining how we fall into business and work traps that not only hinder us, but minimize helping others. If you want to be an entrepreneur (and you all should, this book tells you why) then this is a must read.

My favorite part? “The goal isn’t to make money, but to provide value to others.”

Health and Wellness

 

Podcast: Dr. Ruscio – The Real Deal with Gut Microbiota

I’ve been binge listening to Robb Wolf’s podcast, and I’ve come across Dr. Ruscio a couple different times. I admire his brutal honesty and simple approach to dealing with the gut microbiome, and I hope you guys like it as well.

Want to know some of my big keys for starting my day off right? Check out this week’s quick hit.

Podcast: Dr. Richard Maurer – The Blood Code

Again, another simplified and stratified approach to functional medicine courtesy of the Robb Wolf podcast. Here, Dr. Maurer outlines his key blood markers and first-tier treatment to help individuals with their health and wellness goals.

Article: Do You Need to Refrain from Coffee to Get the Maximal Effect of Caffeine?

If you want to maximize performance, do you need to give up coffee for a bit to get the benefits? Researchers compared how caffeine affects performance in heavy, moderate, and low users.

The answer might surprise you!

The addiction is now #ebp #blessed

 

Which goodies did you find useful? Comment below and let me know what you think.

Photo Credits

Nick Kenrick

Julius Schorzman

Kyphosis, Post-Rehab Total Hips, and Coordinating Three Planes- Movement Debrief Episode 26

Movement Debrief Episode 26 is in the books. Here is a copy of the video and audio for your listening pleasure.

Here were all the topics:

  • What treatment parameters should be considered when working with someone who is overly kyphotic
  • What to look at when assessing a total hip arthroplasty
  • What training pieces should be considered and focused on with a total hip arthroplasty
  • Should anything be avoided on the training floor with a total hip arthroplasty?
  • How do I restore shoulder flexion
  • How do I use cervical rotation to restore cervical lordosis
  • What exactly do I mean by restoring sagittal, frontal, and transverse planes?
  • How do I assess the three planes
  • How do I restore the three planes
  • Can the ribcage and t-spine act independently?

If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST.

Enjoy.

Zac Cupples iTunes                

Here were the links I mentioned tonight

Enhancing Life

Bill Hartman

An Anatomic Investigation of the Ober’s Test

The Ultimate Guide to Treating Ankle Sprains

Ipsilateral Hip Abductor Weakness after Inversion Ankle Sprain

Method Strength

Andy Mccloy 

Trevor LaSarre

Jeremy Hyatt

Here’s a signup for my newsletter to get a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:

 

Check out the mentor program

Genu Recurvatum, Geriatric Power Training , the Problem of PT School, and Professional Communication – Movement Debrief Episode 25

Movement Debrief Episode 25 is in the books. Here is a copy of the video and audio for your listening pleasure.

Here were all the topics:

  • How do I treat someone with genu recurvatum
  • What activities I select to improve power in geriatric clients, and where I’m thinking of going
  • Why PT school hasn’t been fixed
  • What the real problem is with bettering the physical therapy profession
  • How to effectively communicate with professionals who don’t speak the same language or have the same thought process as you

If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST.

Enjoy.

Zac Cupples iTunes                

Here were the links I mentioned tonight

Enhancing Life

Method Strength

Andy Mccloy 

Here’s a signup for my newsletter to get a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:

 

Check out the mentor program

My Feature on Mike Robertson’s Physical Preparation Podcast

I was recently featured on my boi Mike Robertson’s Physical Preparation Podcast.

It was quite surreal to be interviewed by a guy who I have tremendous respect for, and who has been a huge influence on me.

MR was one of the people who I was initially exposed to when I got into this field. After reading all the cool things he wrote on t-nation, I bought most of his products, became a huge reader of his blog, and applied many of his teachings to my own training.

Zac = fanboy.

Can you imagine what it was like the first time I met him and Bill at IFAST? Like meeting rockstars, fam. Then he we are, having a conversation as peers.

Point being with this story, if there was no Mike Robertson, we wouldn’t be having this conversation right now.

The Life of A Mercenary PT

All types of mercenary shit

Here were some of the things we discussed in this podcast:

  • How I got started in the world of physical prep.
  • What life is really like in the NBA/D-League, and what it’s like to transition from therapy to performance at the highest level.
  • What skills I was comfortable with, and how he grew and evolved to take his coaching skills to the next level.
  • My biggest struggles in pro sports.
  • Movement Variability: What it is, and why you probably need more of it.
  • What it’s like to transition from the biggest stages in sport, to working in a smaller setting with a more general population.
  • How I get it all done – from working as a mercenary PT, to writing, to public speaking, etc.
  • The BIG Question.
  • A really fun lightning round where we discuss pops Daddy-o Bill Hartman, his favorite hip hop groups, why I started the Movement Debrief, and what’s up next for me.

Click here to listen to the podcast.

ZAC CUPPLES ON THE LIFE OF A MERCENARY PT

 

October 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 from this past August.

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.

Biggest Lesson of the Month

Life ought to focus on creating value, for the people you work with, for others, for the world, for yourself. When you create value, rewards will come.

Quote of the Month

“Common 99% thinking won’t get you uncommon 100% results” ~ MJ Demarco

MJ Demarco is becoming one of my favorite authors, and he inspired the biggest lesson above.

Hike of the Month

A great park in the land of China

I didn’t get much hiking in this past month, namely because I was prepping for my talks in the land of China. However, while in China, my hotel was right next to this really cool park that I walked through frequently. Amazing amalgamation of architecture, flora, and people.

Training

The Trick to a Perfect Rear Foot Elevated Split Squat

My son, Trevor Rappa, gave us a great cue on nailing the rear foot elevated split squat. Perfect for those people who sag into the back leg.

Weight Position During the Squat

Want to more effectively load the legs when you are squatting? Here is one of the most impactful changes I’ve made when coaching squats.

Rehab

Blog: Should We Delay Range of Motion After a Total Shoulder Replacement?

Mike Reinold is a guy who I look to on a lot to influence my post-operative care. In this post, he makes a salient point regarding the early range of motion controversy. The devil is in the details.

Blog: All Gain, No Pain Knee Pain Solution for Lunges and Split Squats

Daddy-O Pops Bill Hartman just killing it with the content, fam. This time around, he discusses how he approaches individuals who get knee pain during split stance activities; a common problem I’ve struggled with in the past. Thank you for helping a son out, pops.

Infographic: Early versus Delayed Rehabilitation After Acute Muscle Injury: No Time to Waste

Yann again killing it with these graphics. Here this time he brings us a study which shows how drastic an impact recovery from an injury can be the sooner you start moving.

Health & Wellness

App: Insight Timer

Want to get into mediation but don’t want to spend the buck on Headspace or Calm? Then Insight Timer is your answer. There are several different styles of meditation available in this completely free app.

I will admit, you have to sift through a lot of crap to find the particular meditations that work for you, but once you find one’s that work, you are golden.

My favorites so far are “The Warrior” by Michelle DuVal and Franko Heke 5 Min Guided Meditation

Let me meditate, set it straight

Blog: New Neuroscience Reveals 2 Rituals That Will Make You More Mindful

Eric Barker’s “Barking Up the Wrong Tree” blog is hands down one of my favorite blogs on the internet. He spends a great deal of time researching multitudes of topics, getting quotes from others, and writing about damn interesting material. This time, he discusses meditation, multiple “yous,” and so much more.

Podcast: Dr. Brandon Alleman on Direct Primary Healthcare (The Paleo Solution)

I’ve been binge listening to Robb Wolf’s podcast as of late (a great thing about vacations), and I found this one to be particularly fascinating. Here Dr. Alleman discusses how he is saving healthcare by using a subscription-based system for his patients. It’s quite fascinating how this system is saving his clients, including small businesses, money. I’d definitely check this one out.

Blog: Decrease Rumination and Stress with Movement

I’m a big time ruminator on things. Something I’ve been trying to work on. Here, my boi Seth Oberst discusses how movement can help reduce the urge to ruminate, and how it’s a much better alternative than being on your phone.

Personal Development

Blog: Imposter Syndrome and the Fitness Industry

Man this hit home for me on many levels. My man Dean Somerset wrote an awesome post on what it feels like to experience imposter syndrome, and how all of us have to start from the bottom. It’s about the process, and continuing to grow the process.

Blog: Decision Making, After the Fact

Read this when you think about being critical of someone, your favorite athlete, you spouse, your friend, making a poor decision.

Productivity Tip

I made one simple change to the way I schedule things that has led to drastic improvements in my productivity. What is that change? Check out the quick hit to find out, fam.

Blog: Definining Authenticity

Seth Godin keeps his blogs simple, concise, yet effective. Here he gives us what authenticity is not, and his example for what it is really hit home for me.

Blog: How Answering One Simple Question Can Keep You on Track for Success

Daddy-O Pops Bill Hartman provides us with a great technique at helping you stay on task with your goals. I definitely plan on using this one.

Routines and Measuring 

Routines are a great way to reduce stress, as less decisions have to be made. In order to be successful at reaching a goal, it helps to track progress. Here is how I combine the two.

Book: The Millionaire Fastlane

This book has really hit me hard and made me think about the way I am approaching finances, making money, and many other things. This book will challenge all your preconceived notions about what to do with your money.

Miscellaneous

Book: Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong

Eric Barker is one of my favorite bloggers and I am enjoying his book quite a bit. Do you want to find out if nice guys finish last? Or maybe you want to learn from prison inmates how important trust is. He has so many great nuggets in this book that I’m certain you won’t be disappointed.

Music

Every Noise at Once

This is probably one of the coolest things I have ever seen. Want to hear every music genre that has ever existed, then get a Spotify playlist having music within that genre? Because That is exactly what this site does. Un…be…lievable.

 Royce Da 5’9″ – “The Bar Exam 4” 

[WARNING, EXPLICIT CONTENT] Good…Lord…Listen to this. Royce is by far one of my favorite rappers. Like, in my top 10, pushing to get into my top 5. Here is a dope mixtape he put together where he just expresses his lyricism; many on some of your favorite beats.

So…freakin’…underrated

Some of my favorite include “C Dolores,” “Still Waiting,” “Gov Ball,” and “Chopping Block”

Side note: got to meet Royce at a concert with like 10 people. He really is 5’9″. And he’s a cool cat.

Freddie Gibbs – You Only Live 2wice

[WARNING, EXPLICIT CONTENT] Some call him the modern day 2pac, Gangsta Gibbs himself takes street rap to a whole new level. This joint gets him talking about his time he was in jail overseas. It’s a great mix of some serious stuff with his typical gangsta fare. Freddie is currently one of my favorite modern rappers, so please give him a listen. Crushed Glass and Homesick are my favorite two.

Which goodies did you find useful? Comment below and let me know what you think.

Photo Credits

Aashishji

Dominik Lippe (Lipstar) und Yannic Lippe

Iliotibial Band Bullshit, Deciding What to Learn, Hip Internal Rotation, and Structure, function, and pathology – Movement Debrief Episode 23

Movement Debrief Episode 23 is in the books. Here is a copy of the video and audio for your listening pleasure.

Here were all the topics (credit Jand80 for the awesome question):

  • Thoughts on the Ober’s test and structures involved
  • Can you stretch the IT band?
  • How to build a thought process
  • The hierarchy of restoring hip motion and where internal rotation fits
  • Do PT’s address structure or function?
  • Are we really testing and seeing pathology?

If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST.

Enjoy.

 

Zac Cupples iTunes                

Here were the links I mentioned tonight

IFAST University

An Anatomic Investigation of the Ober’s Test

Three-Dimensional Mathematical Model for Deformation of Human Fascia 

Enhancing Life

Darkside Strength

Here’s a signup for my newsletter to get a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:

 

Check out the mentor program

Help Any Client Achieve Their Goals

I recently did a little spot on IFAST University regarding how I approach, assess, and progress people along the physical activity continuum. Read the little intro  below, and if you want to watch the video, click on the picture or the link.

As a bonus, I put together a little PDF outlining how I improve the movement variability side of physical activity. If you sign up for IFAST University, you’ll get access to it.

Without further adieu, here is the post.

The Four Step Process to Address Movement Limitations

I’m in the business of creating change, but — as you know — that stuff is HARD TO DO.

How do you simplify the process?

I like to outline things. When thoughts have a directional flow, it’s easier to keep everything straight. So I have to ask myself questions about each and every situation.

What kind of person is in front of me? And what am I going to do with him or her?

In this post, I’ll outline my process of helping people achieve their health and performance goals. We’ll discuss:The 4 areas where we can start creating change

    • My main area of focus: physical activity
    • The 4 steps physical activity
    • Each step from my physical therapy view
    • Each step from my performance coach view
    • My progression for mobility
    • The 3 active mobility tests I use
    • Testing for arm motion with lower body tests
    • Runners who get pain after they run 5 miles
    • Patients who get back pain after they sit for 4 hours
    • Athletes who can’t play the whole game without pain
    • …and a bunch of other short examples to relate this system to your own clients

Click below to watch the video.


Help Any Client Achieve Their Goals

Continuing Education – The Complete Guide to Mastery Guest Post

Hey all,

Won’t be a debrief this week, as I will be in the land of China giving some talks.

But I wanted to make you aware of a guest post I did on On Target Publications, one of my favorite resources for all things rehab and training.

This site, run by the incredible Laree Draper, simply puts out a ton of awesome material from many of the big names in the industry. Some of my favorites on this site include the great Stu McGill and Gray Cook debate, and the Lorimer Moseley pain video. 

The post was a print of my continuing education guide, so go ahead, check it out, and support all the great things Laree is doing for the industry.

Continuing Education – The Complete Guide to Mastery