Dr. Chris Stires PT, DPT

Physical Therapist - @outlasthealth ⬇️ Interested in the Art & the Science of: 🏃‍♂️movement 🏋🏼‍♂️training 🍽nutrition 💡mindset 🧠mental health

[Alan Couzens @Alan_Couzens]

People are wildly inconsistent - far more than they think.

Over long time horizons, the athlete who shows up wins.

Not the most gifted. The most consistent.

[Alan Couzens @Alan_Couzens]

Perceived limiter: Time

Actual limiter: Consistency

Actual thing that leads to inconsistency 99.99% of the time:

Intensity.

[Eric Cressey @EricCressey]

On pitching injuries, I'll say this: start with rigorous adherence to basic protective guidelines before tackling advanced physics/sports medicine challenges. >100 IP/yr is associated with a 350% increased risk of injury in youth arms. If you can count, you can prevent injuries.

[Alan Couzens @Alan_Couzens]

Block Periodization is based on residual training effects, i.e. when you've already built a massive base, you can afford to "let it slide" for a little while, knowing that most of what you've built will hang around and, in a relatively short period of time, you can build it back...

It's like money 💰...

If you've got a few million in the bank, you can (I'm guessing 😊) let it slide for a while and live off the interest.

OTOH, when you've got a hundred bucks in your account, taking a break from depositing, and living off the interest is going to be a less successful strategy! 😊

#BuildThatBaseFirst

[Lenny Macrina, Sports Physical Therapist @LenMacPT]

This should be your go to interval throwing program for a baseball player. Our newest research is out! Open access so all can download https://t.co/eWwdNuADCc

[Dr. Chris Stires PT, DPT @ChrisStiresDPT]

“When you want to help people, you tell them the truth. When you want to help yourself, you tell them what they want to hear.” — Thomas Sowell

[Dr Paddy Barrett @Paddy_Barrett]

As a preventive cardiologist, one of the biggest mistakes I see people make

Is when they start to focus on their health just before retirement.

Because they want to have a long and healthy retirement.

Don't do that.

You need to start decades before.

[Alan Couzens @Alan_Couzens]

It's not that all types of workouts aren't beneficial, it's that you only have the energy for 3-4 key loading workouts in a week.

Make sure you spend that energy on what you need the most.

#Focus

[Don Layman @donlayman]

a few thoughts @drdairy50 This is a good study showing that in young adults (32 yr old), meal distribution is less important than total daily protein intake (90g/d). Meal distribution has ONLY been shown to be important in adults >50 yrs. Other points below:

[Brad Schoenfeld, PhD @BradSchoenfeld]

Such an important finding: Exercise is comparable to psychotherapy and pharmacology in treatment for depression 💪

https://t.co/ZEnRIIie9G

[Alan Couzens @Alan_Couzens]

Being able to *do* something and...
Being able to *adapt to* something...

Are two very separate things.

If you have the patience and the humility to stick to things that you know your body can *adapt to*, your ability to *do* will grow to impressive levels!

[Alan Couzens @Alan_Couzens]

Endurance adaptations are slow.

You need a long-term development plan.

So many athletes are caught in the cycle of...
- Take on aggressive short term plan.
- Finish, or more likely abandon, plan & take an excessively long break that erodes any fitness gained.
- Repeat ad infinitum to lower and lower fitness.

Be conservative.

Pick something that you know you can stick with for a very long time.

[Alan Couzens @Alan_Couzens]

"What might a progression like this look like?"

The blueprint...

1st 6 months - Level 1:
1 hour a day of easy movement (<AeT) with a focus on...
* Skill work (sport specific drills)
* Developing good movement quality & ROM in basic strength work.
* A metabolic base - long walks, easy bikes etc. & a focus on improving body comp if required.

2nd 6 months - Level 2:
An average of 1.5hrs/d still easy (<AeT) w/some 2 a days sprinkled in the week & a heavy emphasis on...
* Metabolic development (some longer hikes/bikes building to 4hrs)
* Development of a strength base
* Still a strong technical emphasis, but w/inclusion of basic speed work sprinkled through the week.

3rd 6 months - Level 3:
An average of 2hrs/d with regular 2-a-days & the progressive inclusion of more "steady" Zone 2 aerobic endurance work just above the first threshold.
* Continued metabolic development w/long sessions approaching Half Ironman duration.
* Sport specific muscular endurance work (paddles in the pool, "big gear" on the bike, hills on the run).

4th 6 months - Level 4:
An average of 2.5hrs/d of z1-2 work (just below to just above AeT), progressively increasing the amount/duration of the z2 work.
* A focus on "BIG days" with a good amount of long rides ~6hrs included in the lead up to the Ironman.
* Some long brick sessions to practice running longer on tired legs.
* Dialing in the strategic aspects of proper race pacing and race nutrition.

And... Bob's your uncle... You are an Ironman! 😊

[David Abbott @runliftrunlift]

2 year marathon training plan

6 months get comfortable at 5k
6 months get comfortable at 10k
6 months get comfortable at 13.1

With 18 months of quality training you’ll be ready to start preparing for the Final Boss

Going quickly from zero to marathon rarely ends well ❌

[Tim Ferriss @tferriss]

For all of the most important things, the timing always sucks. Waiting for a good time to quit your job? The stars will never align and the traffic lights of life will never all be green at the same time. The universe doesn’t conspire against you, but it doesn’t go out of its way to line up all the pins either. Conditions are never perfect. “Someday” is a disease that will take your dreams to the grave with you. Pro and con lists are just as bad. If it’s important to you and you want to do it “eventually,” just do it and correct course along the way.

[Dr. Chris Stires PT, DPT @ChrisStiresDPT]

David Goggins says it perfectly with this quote of his, “you are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential.”

[Dr. Chris Stires PT, DPT @ChrisStiresDPT]

Holiday Fasting

Currently in the middle of my pre-holiday fast, which has become a recent tradition for me. For the last 2-3 years I have gotten into the habit of doing a fast before Thanksgiving and Christmas.

More ⬇️

[Dr. Chris Stires PT, DPT @ChrisStiresDPT]

3️⃣It’s relatively ‘hard’ to do. It’s no super human feat to fast for 24 hrs. But it’s also not easy. There is value in exposing yourself to stresses that are uncomfortable. By getting through the fast, it’s one more deposit I can make in the bank of doing difficult shit.