DreesPerformanceTraining Member

Suggesting to not do resistance training or only doing muscular endurance resistance training is dangerous advice. That is the reason over 50% of runners get overuse injuries each year. Strength training is important because it improves running economy and greatly reduces the likelihood of overuse injuries.

Chest Supported Rows are my favorite upper back exercises for people learning the movement.

But seriously, if you want to earn unlimited income, while working part-time from home, join my team. :D

^^^ Good advice from SezxyStef. Power/Strength training is the name of the game for distance athletes. You already get all your endurance training from your other training.

I have my concerns with a few.

Yes, but we aren't Crossfit, so the chalk stays in the bucket.

"Fit" is a pretty subjective word. If you're happy with how you look and feel, then you can probably maintain your weight. I think most charts would consider your bodyfat % as healthy. If you're looking to drop your bodyfat % more, you do not necessarily need to eat in a deficit.

There are some differences. The NSCA-CSCS is geared more towards working with team athletes. Others are geared towards personal training and group training. I would look into whatever certification fits best with the clients that you want to work with. You may also want to call gyms in your area and see which certification…

Dealing with addictive personalities are out of my wheelhouse, but I think clients getting bored is fairly common. 80% of my programs are set for 4+ weeks, but I'll make up around 20% on the spot to add variety to the workouts. For example, I might have "10 minutes of HIIT" written in the program and I'll just make up…

We are a training facility where all clients work 1-on-1 or in groups with a trainer, so we do not have any gym members. I would take thorsmom01's advice.

Sounds like a timing issue, but maybe you just need an oil change?

I think it would be a net positive. I wouldn't worry about the number on the scale, I would go by how you look and feel.

I would just stick with a proven training program and follow that. Crunches are ok if done correctly, most people don't though.

I wouldn't be too concerned with the rear delt. To oversimplify everything, you want to stretch muscles that internally rotate your arm, while strengthening muscles that externally rotate your arm and retract your scapula. A quick Google search will help you identify the muscles.

That would be out of my scope without knowing anything about you. I would continue with whatever exercises your doctor/PT have prescribed for you.

I'm not sure what you mean by a medial shoulder rotation, but it is usually best to think of the shoulder as a whole. I'm not a big fan of isolated rotator cuff work unless there is some sort of muscular weakness. I like things like bear crawls, turkish get-ups, and kettlebell press for rotator cuff health.

There's not much you can do to target your abs. Keep dropping the weight and things will tighten up.

I am Certified Strength and Conditioning Specialist. NSCA-CSCS

I would say about 9/10 people would see better results using a full body or a upper/lower body routine. A lot of people use a split routine because that's what bodybuilders use, but very few people actually need that much volume.

I like to keep clients in the 6-12 rep range when they are starting out. Regardless of the number, you should find a weight that is challenging to complete for the prescribe weight. There is no truth to the myth that heavy weights make you bulky and light weights give you a more tone look.

If you have the option of only 1, lifting is the better option for almost everyone and every goal. Both is best.

I would ditch the side raises. They aren't that great for you, especially if you have any shoulder issues. A clunky joint is caused from the humeral head not centering inside of the shoulder joint. You might be naturally "loose" in the shoulder or lack some rotator cuff function. Either way, I would stick with things like…

How far along are you? Crawling exercises are great to strengthen both. https://www.instagram.com/p/BDoQEFoquAf/?taken-by=jondrees

http://www.dreesperformance.com/articles/the-three-keys-to-creating-a-successful-at-home-workout

Thanks. I figured I better stand up or it wouldn't make for a very good video.

Heaviest (and slowest) squat I have on video. https://instagram.com/p/BED_qwBquD8/?taken-by=jondrees&hl=en

Doing them on separate days is probably ideal, but if you do them on the same day, the research I have read says that it is actually better to perform cardio first. Without getting too in-depth, doing cardio after lifting turns off the muscle building signal within the body. This is probably minor and for most people it…

I'm not sure what MFP policy is, but you can follow my links to my website/YouTube page.

I like to say rest as long as you need to, but no longer than you have to. If you are using light weight and working different muscle groups, I would keep your rest to a minimum.

Sounds like your anterior tibialis. Your calves might be tight. You could have instability issues in your ankle. New shoes might help, but maybe try rolling a softball/baseball on the muscles of your lower leg. If none of this works, you could give walking a break for a week and try some other form of exercise.