1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,760 --> 00:00:17,600 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. All right, 3 00:00:17,640 --> 00:00:20,600 Speaker 1: A quick fit tip, a fun fit tip. End. I'm 4 00:00:20,600 --> 00:00:24,320 Speaker 1: pretty sure most of you haven't heard of this type 5 00:00:24,360 --> 00:00:31,000 Speaker 1: of training. This type of loading is another term for it. 6 00:00:31,400 --> 00:00:35,240 Speaker 1: What I'm talking about is offset training offset loading. I'm 7 00:00:35,280 --> 00:00:40,520 Speaker 1: currently working on this in a certain capacity and it's 8 00:00:40,560 --> 00:00:43,760 Speaker 1: really interesting in something that is perfect for Fitness Disrupted 9 00:00:43,800 --> 00:00:48,160 Speaker 1: because it's yet another tool in your toolbox based on 10 00:00:48,960 --> 00:00:53,280 Speaker 1: science and emerging science. But I think there's value. I 11 00:00:53,320 --> 00:00:56,959 Speaker 1: know there's value, and I'll tell you what it is. 12 00:00:57,240 --> 00:01:00,120 Speaker 1: But let's first quickly talk about the other things that 13 00:01:00,160 --> 00:01:03,480 Speaker 1: I have talked about here. When it comes to living 14 00:01:03,480 --> 00:01:08,839 Speaker 1: our best lives, prehab versus rehab and yes, bulletproofing our bodies. 15 00:01:09,280 --> 00:01:12,720 Speaker 1: What is the major issue with all of us is 16 00:01:12,760 --> 00:01:18,000 Speaker 1: that we have muscular weaknesses, muscular imbalances, and a lot 17 00:01:18,000 --> 00:01:21,959 Speaker 1: of that comes from our dominant side. But when we 18 00:01:22,040 --> 00:01:25,640 Speaker 1: have these imbalances, when we have these weaknesses, that leads 19 00:01:25,680 --> 00:01:28,720 Speaker 1: to issues. And so back when I was a personal trainer, 20 00:01:29,440 --> 00:01:33,200 Speaker 1: the big part of my job was to a determine 21 00:01:33,640 --> 00:01:39,959 Speaker 1: what the clients weaknesses and imbalances were and then fix them. 22 00:01:40,000 --> 00:01:44,360 Speaker 1: And so offset training is a not well enough known 23 00:01:44,760 --> 00:01:50,960 Speaker 1: method protocol technique to help do this. Okay, I've done 24 00:01:51,080 --> 00:01:54,520 Speaker 1: many podcasts and will continue to talk about unilateral training 25 00:01:54,640 --> 00:01:59,200 Speaker 1: because that has been a huge part of my success 26 00:01:59,800 --> 00:02:04,160 Speaker 1: in fixing imbalances and weaknesses. So again, when we do 27 00:02:04,200 --> 00:02:08,840 Speaker 1: a squat with two ft, generally speaking, one side will 28 00:02:08,840 --> 00:02:12,239 Speaker 1: be working more than the other. When we do a 29 00:02:12,240 --> 00:02:16,800 Speaker 1: bicep curl with a barbell, one side we'll be doing 30 00:02:16,880 --> 00:02:20,480 Speaker 1: more work than the other. No big deal, Well, it depends, 31 00:02:20,919 --> 00:02:24,320 Speaker 1: It depends. There's those two words again, And so I've 32 00:02:24,320 --> 00:02:27,440 Speaker 1: done the shows and talk about why one of the 33 00:02:27,480 --> 00:02:32,280 Speaker 1: myriad benefits of dumbbells would be that when you take 34 00:02:32,320 --> 00:02:36,960 Speaker 1: your hands off that fixed bar, well, now you're doing 35 00:02:37,520 --> 00:02:41,280 Speaker 1: one side at a time. And I also talked about like, 36 00:02:41,480 --> 00:02:44,080 Speaker 1: if you want to maximize your time, do both at 37 00:02:44,120 --> 00:02:46,520 Speaker 1: the same time. I understand and I will talk about 38 00:02:46,520 --> 00:02:49,880 Speaker 1: it actually plays into what I'm gonna exactly go into 39 00:02:49,960 --> 00:02:53,600 Speaker 1: with offset training offset loading. But if you're trying to 40 00:02:53,639 --> 00:02:56,480 Speaker 1: maximize your time and you're doing right side bodicep curl 41 00:02:56,480 --> 00:02:59,120 Speaker 1: with a dumbell left side and alternating back and forth, 42 00:03:00,160 --> 00:03:05,239 Speaker 1: doubling your workout time. But there's a reason why you 43 00:03:05,320 --> 00:03:08,799 Speaker 1: might want to do it that way, and you might 44 00:03:08,840 --> 00:03:11,639 Speaker 1: want to play around with the dumbbells with the weight, 45 00:03:12,440 --> 00:03:16,920 Speaker 1: and so that goes to what offset training is. Okay, 46 00:03:17,000 --> 00:03:19,440 Speaker 1: offset training, offset loading. Why don't I just call it 47 00:03:19,480 --> 00:03:24,000 Speaker 1: offset training for now? Choose one. It's a technique, a 48 00:03:24,080 --> 00:03:27,520 Speaker 1: protocol where you take whatever you're using. That could be 49 00:03:27,520 --> 00:03:32,120 Speaker 1: a barbell, dumbbell, kettlebell. You can do it with body weight, 50 00:03:32,560 --> 00:03:36,840 Speaker 1: but what you are doing is intentionally loading one side 51 00:03:37,360 --> 00:03:41,320 Speaker 1: more than the other. One side is heavier, or one 52 00:03:41,360 --> 00:03:44,600 Speaker 1: side has more tension. You can use bands for this 53 00:03:44,680 --> 00:03:49,520 Speaker 1: as well. Now think back to if you've ever done this. 54 00:03:50,360 --> 00:03:53,120 Speaker 1: You go to let's say, do dumbbell bicep curls at 55 00:03:53,120 --> 00:03:55,880 Speaker 1: the gym, and you go up to that rack and 56 00:03:55,920 --> 00:03:59,200 Speaker 1: you pick up two dumbbells and you start doing your 57 00:03:59,240 --> 00:04:01,920 Speaker 1: bicep curls. Something feels a little weird, something a little different. 58 00:04:01,960 --> 00:04:03,720 Speaker 1: You look down and you have a ten and you 59 00:04:03,760 --> 00:04:10,760 Speaker 1: have a twelve. That's offset loading. You did it without thinking, 60 00:04:12,040 --> 00:04:14,480 Speaker 1: but that thinking part is a big part of what 61 00:04:14,600 --> 00:04:19,120 Speaker 1: they're saying that the benefits could be amongst others. Okay, 62 00:04:19,160 --> 00:04:23,600 Speaker 1: so when you were doing that, most likely you were 63 00:04:24,200 --> 00:04:29,400 Speaker 1: you felt something different both cognitively and physically, right, And 64 00:04:29,480 --> 00:04:31,440 Speaker 1: so that's what it goes to too. So there's a 65 00:04:31,480 --> 00:04:33,040 Speaker 1: fifth tip. So I'm not going to spend a lot 66 00:04:33,080 --> 00:04:35,039 Speaker 1: of time at all on it. This is an introduction 67 00:04:35,320 --> 00:04:38,599 Speaker 1: to offset training. I'm gonna do future podcast. It goes 68 00:04:38,720 --> 00:04:42,040 Speaker 1: way deeper into it talks about the science behind it, 69 00:04:42,720 --> 00:04:44,800 Speaker 1: but let's get into the BENEFITSY go, so a top like, 70 00:04:44,880 --> 00:04:47,440 Speaker 1: why are we doing this? Well, you probably surmised it 71 00:04:47,560 --> 00:04:52,440 Speaker 1: somewhat from when I talked about imbalances, right, So unilateral 72 00:04:52,480 --> 00:04:56,440 Speaker 1: training is a great way to start to fix those imbalances. 73 00:04:56,520 --> 00:04:59,920 Speaker 1: And this is another I want as many tools in 74 00:05:00,040 --> 00:05:03,719 Speaker 1: my toolbox as possible. One of the huge problems in 75 00:05:03,760 --> 00:05:07,000 Speaker 1: fitness and nutrition and everything else is that there's that 76 00:05:07,080 --> 00:05:09,520 Speaker 1: one way. Oh no, no, no, this is you can 77 00:05:09,560 --> 00:05:13,120 Speaker 1: only do unilateral training, or you can only use freeways. 78 00:05:13,160 --> 00:05:16,480 Speaker 1: Don't waste your time on machines. They're not functional garbage. 79 00:05:16,800 --> 00:05:18,719 Speaker 1: We want to use all of the tools. I want 80 00:05:18,720 --> 00:05:21,040 Speaker 1: my toolbox to be as full as possible, and I'm 81 00:05:21,080 --> 00:05:24,160 Speaker 1: gonna pull different tools at different times for different reasons. 82 00:05:25,520 --> 00:05:30,320 Speaker 1: One of the most important reasons is constantly challenging my 83 00:05:30,360 --> 00:05:33,640 Speaker 1: body in different ways and keep you from getting bored. 84 00:05:34,360 --> 00:05:38,240 Speaker 1: But offset loading offset training loading one side more than 85 00:05:38,279 --> 00:05:43,520 Speaker 1: the other or putting more tension or both. Here's a 86 00:05:43,560 --> 00:05:48,320 Speaker 1: couple of the proposed benefits. First of all, it's going 87 00:05:48,360 --> 00:05:52,200 Speaker 1: to actually improve your form. Sounds crazy, right, you go, oh, no, 88 00:05:52,400 --> 00:05:56,679 Speaker 1: that's gonna hurt me. Well, no, And in future shows 89 00:05:56,680 --> 00:05:59,440 Speaker 1: I'll talk about the amount of weight you would utilize, 90 00:05:59,440 --> 00:06:01,960 Speaker 1: in the different reasons why, and all of that stuff. 91 00:06:02,560 --> 00:06:05,960 Speaker 1: But when you do this, as I said from my example, 92 00:06:06,120 --> 00:06:09,320 Speaker 1: you actually have to think more. Right, So if I 93 00:06:09,360 --> 00:06:12,200 Speaker 1: have two of the same, I can just start swinging 94 00:06:13,360 --> 00:06:17,359 Speaker 1: as many people do use momentum. And so one of 95 00:06:17,400 --> 00:06:20,600 Speaker 1: the ways this improves your form is you have to 96 00:06:20,640 --> 00:06:24,360 Speaker 1: go slower. You have to think about it more. That's 97 00:06:24,400 --> 00:06:28,120 Speaker 1: a good thing. And when you go slower, you do 98 00:06:28,200 --> 00:06:32,440 Speaker 1: what time under tension. So this actually goes to one 99 00:06:32,480 --> 00:06:37,080 Speaker 1: of my favorite types of training protocols, eccentric training, focusing 100 00:06:37,120 --> 00:06:40,440 Speaker 1: on the negative the down phase. Because most people do 101 00:06:40,440 --> 00:06:42,400 Speaker 1: the opposite. They throw the weight up and then they 102 00:06:42,440 --> 00:06:46,560 Speaker 1: throw the weight down. You're actually doing it backwards. As 103 00:06:46,600 --> 00:06:50,320 Speaker 1: I said prior podcasts as well, we want that eccentric 104 00:06:50,839 --> 00:06:54,160 Speaker 1: to really be a little bit slower than the concentric. 105 00:06:54,279 --> 00:06:57,400 Speaker 1: The up phase. If I'm raising my dumbbells towards my 106 00:06:57,600 --> 00:07:00,520 Speaker 1: shoulders in a bicep curl, the up is the centric. 107 00:07:01,240 --> 00:07:04,279 Speaker 1: Let's do one to two seconds, generally speaking, again, and 108 00:07:04,320 --> 00:07:07,920 Speaker 1: then a little slower on the down, maybe three four seconds. 109 00:07:09,240 --> 00:07:13,800 Speaker 1: When you go slower, greater time under tension, greater muscle recruitment, 110 00:07:14,600 --> 00:07:20,720 Speaker 1: greater results, and less likelihood of injury. Okay, so we're 111 00:07:20,720 --> 00:07:23,640 Speaker 1: improving our form by loading one side a little bit 112 00:07:23,680 --> 00:07:27,360 Speaker 1: more than the other because we have to slow it down, 113 00:07:27,640 --> 00:07:32,240 Speaker 1: because we have to think about it more, getting rid 114 00:07:32,240 --> 00:07:37,280 Speaker 1: of momentum. All right. Another benefit is what I've said 115 00:07:37,280 --> 00:07:42,240 Speaker 1: several times is there's a whole neural component that this 116 00:07:42,440 --> 00:07:46,160 Speaker 1: is getting into, and again emerging science, I'm gonna go 117 00:07:46,200 --> 00:07:49,680 Speaker 1: into that, but it stands to common sense and reason 118 00:07:49,880 --> 00:07:51,840 Speaker 1: that if I'm slowing it down, if I'm thinking about 119 00:07:51,920 --> 00:07:58,080 Speaker 1: it more, then there's something going on that neuromuscular connection 120 00:07:58,320 --> 00:08:02,640 Speaker 1: when we get stronger. When first start a strength training program, 121 00:08:02,680 --> 00:08:04,800 Speaker 1: the reason you get stronger isn't because your muscles are 122 00:08:04,800 --> 00:08:08,160 Speaker 1: getting bigger. It's not the hypertrophy that doesn't happen for weeks, 123 00:08:08,600 --> 00:08:11,320 Speaker 1: and that's why a lot of people quit. Your brain 124 00:08:11,480 --> 00:08:14,640 Speaker 1: is connecting to those muscles. You are learning to recruit 125 00:08:14,680 --> 00:08:17,640 Speaker 1: more muscle fibers. So one of the proposed benefits of 126 00:08:17,640 --> 00:08:24,040 Speaker 1: offset training is it is a differently effective, choosing my 127 00:08:24,080 --> 00:08:28,160 Speaker 1: words carefully way of doing that because you don't throw 128 00:08:28,160 --> 00:08:33,080 Speaker 1: the weights around the same way you might improperly with 129 00:08:33,160 --> 00:08:37,880 Speaker 1: traditional strength training. All right, so there's a neural component. 130 00:08:38,240 --> 00:08:42,280 Speaker 1: You have to concentrate. It's going to increase your concentration. 131 00:08:42,320 --> 00:08:46,720 Speaker 1: You're gonna think about it, and then your motor control. Okay, 132 00:08:47,000 --> 00:08:49,880 Speaker 1: so we're thinking the brain, we're thinking the muscles, the 133 00:08:49,960 --> 00:08:55,760 Speaker 1: muscle fibers, the recruitment patterns. Increasing the neural drive is 134 00:08:55,800 --> 00:08:59,000 Speaker 1: a term that is used, and that's a good thing. 135 00:09:00,040 --> 00:09:05,760 Speaker 1: And finally, they talk about increased muscular tension because you're 136 00:09:05,760 --> 00:09:08,480 Speaker 1: staying tight and so now we're getting into the core. 137 00:09:09,000 --> 00:09:12,040 Speaker 1: So not only are you tightening up more muscles because 138 00:09:12,040 --> 00:09:16,400 Speaker 1: you're somewhat imbalanced, right, and that uniquely challenges your muscles, 139 00:09:16,440 --> 00:09:20,400 Speaker 1: but it uniquely challenges the core, your core stabilizers. You know, 140 00:09:20,440 --> 00:09:24,120 Speaker 1: if you pick up things that are different weights, you 141 00:09:24,160 --> 00:09:26,679 Speaker 1: have to balance that in a unique way. So your 142 00:09:26,760 --> 00:09:30,199 Speaker 1: muscles stay tighter full body depending on the movement you're 143 00:09:30,200 --> 00:09:33,679 Speaker 1: doing and the way you're loading your body, and a 144 00:09:33,960 --> 00:09:39,880 Speaker 1: really potentially good way of challenging your core. Okay, I'm 145 00:09:39,880 --> 00:09:41,720 Speaker 1: gonna leave it at that. It's just an introduction. But 146 00:09:41,760 --> 00:09:44,840 Speaker 1: isn't that exciting? Like something different for most of you? 147 00:09:45,679 --> 00:09:47,719 Speaker 1: Most of you, I'm sure I've never heard of this, 148 00:09:48,880 --> 00:09:52,120 Speaker 1: and we only have so much time with our workouts. 149 00:09:52,240 --> 00:09:55,640 Speaker 1: So in podcast to calm, I will talk about how 150 00:09:55,720 --> 00:09:59,680 Speaker 1: I would personally work this into your routine because I 151 00:09:59,679 --> 00:10:01,560 Speaker 1: want you to be injury free and I want you 152 00:10:01,600 --> 00:10:03,440 Speaker 1: to do the best at your sports, whatever they may 153 00:10:03,480 --> 00:10:07,000 Speaker 1: be recreational or competitive, but I want you to be 154 00:10:07,040 --> 00:10:10,440 Speaker 1: injury free. So we need to get a base of strength. 155 00:10:10,520 --> 00:10:13,120 Speaker 1: I'll leave you with this. It's threefold. For the most 156 00:10:13,160 --> 00:10:17,160 Speaker 1: part at the top level, want to build strength, that's 157 00:10:17,240 --> 00:10:20,120 Speaker 1: just the basics. Then we want to start doing things 158 00:10:20,160 --> 00:10:23,479 Speaker 1: like unilateral training. Now we're getting a little more specific. 159 00:10:24,000 --> 00:10:31,200 Speaker 1: And then possibly potentially and effectively, we want to do 160 00:10:31,559 --> 00:10:38,240 Speaker 1: and utilize protocols like offset loading. All right, so just 161 00:10:38,320 --> 00:10:42,880 Speaker 1: something to think about getting excited about. I will have 162 00:10:42,960 --> 00:10:47,200 Speaker 1: much more on this to come because we want as 163 00:10:47,360 --> 00:10:54,360 Speaker 1: many ways as possible. Two bulletproof our bodies so that 164 00:10:54,559 --> 00:10:58,080 Speaker 1: we can not only live our longest lives, but have 165 00:10:58,240 --> 00:11:06,800 Speaker 1: those years be quality. And again, this is not something 166 00:11:06,840 --> 00:11:10,640 Speaker 1: to take the place of. This is an adjunct too. 167 00:11:12,760 --> 00:11:16,840 Speaker 1: I am injury free in my early fifties because I 168 00:11:16,880 --> 00:11:20,560 Speaker 1: do all of these things. Because I haven't chosen one thing. 169 00:11:20,800 --> 00:11:25,599 Speaker 1: I've been throwing all my eggs in one basket. That's problematic. 170 00:11:25,600 --> 00:11:28,800 Speaker 1: I don't care how healthy the modality is. You just 171 00:11:28,920 --> 00:11:31,880 Speaker 1: do strength, if you just do some specific form of strength. 172 00:11:32,200 --> 00:11:36,239 Speaker 1: There are a bunch of others aspects of fitness components 173 00:11:36,240 --> 00:11:39,080 Speaker 1: as I've talked about, and we'll continue to alright, so 174 00:11:39,280 --> 00:11:43,280 Speaker 1: get excited. More to come on this offset training, offset loading. 175 00:11:43,800 --> 00:11:47,600 Speaker 1: You're going, how do we do this? More to come? 176 00:11:48,160 --> 00:11:50,160 Speaker 1: All right, Thank you for listening. I'm Tom Holland. If 177 00:11:50,200 --> 00:11:53,080 Speaker 1: you want to reach out, Tom h fit is Instagram 178 00:11:53,120 --> 00:11:55,480 Speaker 1: and Twitter. Love how many of you are reaching out 179 00:11:55,480 --> 00:11:58,360 Speaker 1: with questions and comments. Uh just I love it. This 180 00:11:58,400 --> 00:12:02,719 Speaker 1: show is growing, so please follow the show, comment or 181 00:12:03,200 --> 00:12:05,640 Speaker 1: whatever you can to support the show. Greatly appreciated and 182 00:12:05,679 --> 00:12:08,600 Speaker 1: we're moving up the ranks thanks to you. I have 183 00:12:08,640 --> 00:12:11,480 Speaker 1: a great team behind this show. I have so many 184 00:12:11,480 --> 00:12:15,280 Speaker 1: great guests coming up. Uh. I was gonna tell you something, 185 00:12:15,320 --> 00:12:19,880 Speaker 1: but I'll save it. You can go to Fitness disrupted 186 00:12:19,920 --> 00:12:22,599 Speaker 1: dot com as well email me through the site. That 187 00:12:22,720 --> 00:12:25,280 Speaker 1: site will be changing soon. It is so old and outdated. 188 00:12:25,320 --> 00:12:28,520 Speaker 1: I apologize, but I do it all myself. Uh that 189 00:12:28,520 --> 00:12:31,319 Speaker 1: that should change. I've tried to do it. That's a 190 00:12:31,360 --> 00:12:34,800 Speaker 1: topic for another day. Again. It's all about giving you 191 00:12:34,840 --> 00:12:37,600 Speaker 1: all of these different tools, based in science, based in 192 00:12:37,679 --> 00:12:42,800 Speaker 1: common sense, so that you can of your best life. 193 00:12:43,400 --> 00:12:46,240 Speaker 1: That's it. That's my goal for you, all right. And 194 00:12:46,280 --> 00:12:48,720 Speaker 1: I'm not gonna bring you anything that doesn't put you 195 00:12:48,880 --> 00:12:53,400 Speaker 1: on the right path to achieve that, because the wrong information, 196 00:12:54,240 --> 00:12:57,320 Speaker 1: the wrong advice, the wrong people, the wrong products, the 197 00:12:57,440 --> 00:13:02,520 Speaker 1: wrong programs, wasting your time than your money for your 198 00:13:02,600 --> 00:13:07,960 Speaker 1: most valuable commodity, your health. All right, thank you for listening. 199 00:13:08,000 --> 00:13:11,440 Speaker 1: I'm Tom Holland. This is Fitness Disrupted, Believe in yourself. 200 00:13:15,360 --> 00:13:18,720 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 201 00:13:18,800 --> 00:13:21,600 Speaker 1: more podcasts from my Heart Radio, visit the I heart 202 00:13:21,679 --> 00:13:25,079 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 203 00:13:25,120 --> 00:13:25,959 Speaker 1: favorite shows.