Think goblet squats are wimpy exercises? Follow this program for five weeks, and you’ll change your mind. You’ll likely improve your squat mechanics, too.
When I refer back to what worked best for me in college, I always seem to glean some “new” information by reviewing old material. This time around, I decided to use less variance in my programming by repeating the same special exercises 3 weeks at a time.
Is Dave still following Dr. Rusin’s protocol? What are Dr. Rusin’s top-two training takeaways working with Dave? In this Q&A, Dave Tate and Dr. John Rusin share their overall experiences from video series “Fixing Dave Tate” and “Breaking John Rusin,” and more.
When Dr. John pulls his shoulder blades in while keeping his elbows out, there is a clear depression between his shoulder blades. What I want to see in a powerlifter is more like a hump.
Intelligent training does NOT need to be pussyfooting around HARD training. It also doesn’t need to be pushing you to a point where you have to “deserve” a rest day. Attending SWIS 2018 and listening to Dr. John Rusin and Christian Thibedeau, I thought it would be great to revisit this topic.
In this video clip, Tate and Rusin compile these learnings to develop a comprehensive training program. Together, they discuss how to adjust the workouts to best suit Rusin’s development of the “big three” lifts, planning around his traveling schedule as needed.
Dave sits down to answer key questions that he received over the course of the Fixing Date Tate Series. Dave discusses everything from his biggest takeaways, to lessons learned, overall project goals, lifestyle changes, and the importance of effectively auto-regulating your own training program.
At some point Dave will make it to his destination, but until then, he’s got a few more questions to answer.
Putting Dr. Rusin’s new plan to the test, this video shows a full session of Dave’s revised upper body training days.
Dr. Rusin already explained the alterations to Dave’s program after the first two phases. Now it’s time to see them in action.
Now that Dr. Rusin and Dave checked in and reviewed the previous progress, it’s time to make some changes to both the max effort and dynamic effort lower body training days.
Dr. Rusin has covered the purpose of the six-phase dynamic warm-up sequence. Now it’s time to dig into the specific movements in each sequence and learn proper execution.
The goal is to rebuild Dave’s foundational movement patterns, and the first step is to begin each training session with one of two 15-minute sequences. Here’s the method behind the madness.
To gain a greater understanding of Dave’s current capabilities, Dr. Rusin watches a full training session of six movements.
With the discovery phase nearly complete, Dr. Rusin has identified three key areas that will be imperative for Dave moving forward — hip stability, posterior chain upper quadrant stability/thoracic spine cage mobility, and program formation.
Whereas the previous screen was intended to identify red flags, this assessment will consist of clinically-based testing to produce both a medical diagnosis and a functional movement capacity diagnosis.
The initial assessment is complete and it’s time for some hands-on evaluation of Dave’s movement, using these seven key movements. The compensation patterns and pain indicators observed in this step will be used in the next phase of the process.
Years of pushing his body to the limit has left Dave with two hip replacements, numerous shoulder surgeries, more injuries than he can recall, constant daily pain, and restricted movement. It’s time for a change.
Your numbers will be subject to so many external variables, but your character is forged by intentionality.