How To Adapt Your Workout If You Have A Labor Intensive Job

question is from PJ cliff I have a fairly labor-intensive job that involves a lot of bending and lifting in front of me how should I adapt my workout to fit my activity should I focus on pressing movements to counter the polling I do at work or should I just stick to a balanced to routine map strong will be great for this person good upper back strength in that program and there's a lot of there's rounded back lifting that's in that program like that you have to Train yeah yeah it should be a good idea for you to train them your best bet with repetitive chronic movements where you're doing the same kind of movement over and over again you run the risk of having of encountering these overuse injuries so like you know if you're doing this kind of a job where you're bending over a lot and lifting in front of you you run the risk of having probably lower back problems so I would say work on hip hinging exercises and then work on a lot of mobility you know core strength yeah because when you do code when you do mobility movements your imbalances kind of reveal themselves so you'd be doing core exercises and mobility movements for the spine mobility movements for the hips and ankles and then that should help prevent you from you know having some of these kind of overuse injuries that can occur from doing something over no it is a factor too and it's good it's a good question cuz like sometimes people do have really rigorous jobs where they'll realize like all that stress and then adding in like a really heavy workout on top of that may you know be overreaching at that point yeah or just being like beneficial to you yeah I had a client that did a lot of work like this where he was she was bent over a lot and we had to be careful with heavy deadlifts because then he couldn't do his job like if we did really really heavy deadlifts and he got sore and his glutes in his back especially his low back if I could the muscles got sore you know he would come back to you know a few days later and be like man it was really hard for me to do my job and it was really sore and you know because the muscle function or your function reduces a little bit because of the soreness his risk of injury went up so we were very careful when we did those types of exercises because I think your your tendency or what you naturally what you think may be natural is to work the muscles you're working a lot right like yeah okay since I'm swinging a hammer law you exercise my forearms a lot but sometimes it's not that that's not a good idea because you're just you're over overcoming your body's ability to to to recovery I like to be also address that right away that maybe like should I be doing counter movements should I be doing things like pressing more when I'm not doing that in my job and I totally think that's that's a smart idea alongside that having rotational movements and things that you know you could strengthen the patterns of you know your support system so that way you know it'll your body will function overall better which will then make your job easier more manageable yeah I was gonna say there's some value to if just because if you're if it's that labor-intensive that your your your back is getting sore I would also be thinking about okay how am i moving throughout the day to like that's this is the hard part about answering these questions virtually and like not seeing how somebody moves because you know part of somebody being having chronic low back pain or being bothered from their their labor intense job could be like a movement thing and then my routine is really kind of around like a Maps prime pro or I'm looking at you know your imbalances or I'm looking at how you hinge and how you do but how you do pick things up and I'm actually just trying to get you to learn how to move better which then will carry over into your work now if your movement is all great and you don't and you you know I don't need to correct anything then I would want to strengthen the exercises or the types of movements that you do throughout your day so I may not stretch you like like where I'm not I may not push you like what Sal is saying on deadlifts I don't want to get you sore to where you're but I definitely want to strength train you in in in like deadlifts and movements like that because the stronger you get at movements that you're gonna have to perform throughout your day the easier your your light day work is going you know what's funny about this is that do you guys remember the first time you got a client whose job was very labor physical intensive yeah at a FedEx loading guy the first guy that came to mind when I was listening to this yeah and the reason why this was weird was because the vast majority of my clients were super interactive just because the after that's the average job now especially in Silicon Valley yeah so it was like it was I remember first time I had so I was like oh this is gonna be very different like for you I'm gonna have you stretch and get massaged and relax and we're gonna do recuperative movements whereas when I had the other people who were you know working on computers all day long I was like yeah we just increase your activity constantly very very different different different approach so to me when I when I think of like how I would with what we have right because we're dealing with this all virtually I don't have this person in front of me to me I see a lot of value with this person owning like a map strong and owning a prime Pro yeah and I would weave in and out map strong I think there's a lot of like upper back strength and a lot of hinging front rounded stuff where you be carrying loading so that program as far as the training great it's strengthening and supporting somebody who's doing jealous now where you have to be able to come in as your own coach and know that if you had a crazy loaded week of work and your your low back is killing you and fried I wouldn't be following what maybe map strong says for that day maybe that day I'm working out of maps prime Pro and I'm addressing my hips and opening up my shoulders and I'm doing things like that to support what I just did so you know that's where even even as great as we've done as far as creating all these great programs where you have to learn to customize things for each individual and one of they're doing somebody like this you know some days maybe he can get after it in the weight room and and to really strength train hard but other days maybe it was a really labor intense day and he's fried and that day he might be living more in prime Pro you know what else those good for these people is deep tissue massage but if that's too expensive or difficult foam roll this would be a case where I'd say foam roll at the end of the day every single day I did that for my dad my dad you know he worked hard labor and he doesn't do it anymore but when he did I got him a foam roller I taught him how to use the foam roller and it made a huge difference for him he felt because you know after working all day long like that things get really really tight and the foam roller does a good job of kind of loosening things up so you can get good sleep and then go back to work the next day

Channel: Mind Pump Show

Views: 37,175

Keywords: Mind Pump Podcast, Mind Pump Media, Quah 1121, Labor job, Intensity, How to adapt your workout, Strength training, Strength, mobility, Functional Strength, Weight Training, Active Lifestyle, Fitness, Muscle, Muscle Building, Health, Health & Fitness, Personal Training, Low back pain, labor intensive jobs, ADAPT YOUR WORKOUT

Id: pRqO8DLupmQ

Length: 6min 26sec (386 seconds)

Published: Wed Sep 18 2019