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RX'D Radio Podcast

The Pre-Script team along with special guests bring you a unique blend of science, strength, and clinical experience on the RX'D Radio Podcast. View the latest episodes below.

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OPTIMIZING MOVEMENTS FOR HYPERTROPHY

Aug 12, 2022

By Abdurahmaan Saloojee

Abdurahmaan is a Pre-Script coach from Ottawa who loves reading, traveling, and training.
 

One consideration when executing movements, specifically externally stabilized movements for muscle hypertrophy, is where the origin and insertion start and end. You’d think that machines that are externally stabilized are hard to get wrong, but you’d be surprised – at almost every gym you can find someone who is trying to full stack the machine and doing themselves more harm than good.  

One way to get as much out of movements as possible is to consider your general positional awareness when executing a movement and maximizing that as much as possible. This starts with having a fundamental understanding of muscle anatomy. It is difficult to get the most out of a movement if you don’t know exactly where muscles originate and insert (let alone if you don’t know the muscles you are trying to work). This doesn’t need to as...
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DONT'T NETWORK, CONNECT

Jul 29, 2022

Don’t Network, Connect

By Nick Ridpath

Nick is a personal trainer and online coach based out of DMV Iron Gym in Alexandria, Virginia. First introduced to fitness through sports, Nick played division I football before entering the coaching scene. Nick has worked as head of strength and conditioning for a private sports performance gym, as a trainer in PT clinics, and now runs his own in person and remote business. Nick believes in a principles based approach to provide results for his clients. You can best contact him on Instagram @nickridpath_

Your network is your net worth, or something like that. 

This is parroted in many industries, but for the most part it is incredibly relevant to business. 

The word “networking” by definition carries no negative connotation; however, its implications can rub some the wrong way. 

In these cases, “networking” is conducted in a purely transactional manner and is hard to hide. If the forming of...

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A SYSTEMS WAY OF THINKING

Jul 15, 2022

Eric Bugera is a Pre-Script ™ Lab Facilitator. He holds a masters and bachelors degree in Kinesiology in addition to a bachelor of science in human nutritional science. His professional experience is heavily centered on personal training and more recently personal trainer education. Although Eric has a broad scope of knowledge, his graduate studies focused primarily on hypertrophy training.


A Systems Way Of Thinking


Education is meant to expose you to new information – shaping your perspectives and helping you grow. This can be by way of cold facts, personal experiences, case studies, or anything in between.

Education should also be a humbling experience – drawing you ever closer to the conclusion that the more you know, the more you realize you don’t know.

This is especially true of fitness. The nuts and bolts of exercise physiology, anatomy, and applied biomechanics can set the stage for sweeping progress – but you are always beholden to the human in...

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YOUR LANGUAGE MATTERS

Jul 01, 2022

By Jacob Larsen

Beginning with wrestling and soccer, Jake has been immersed in fitness nearly his whole life.  Personal training and studying exercise in college were the natural progression of that passion.  Competing locally in bodybuilding and powerlifting, Jake currently studies exercise at university and does online coaching at Jackalstrength.com. 
 

YOUR LANGUAGE MATTERS

 
Your ability as a coach or clinician is only as good as your ability to communicate.
 
Let’s try a quick test.  Reach up and touch your nose.  Now touch your ears.  Now touch your belly.  Now touch your hips.  You likely just touched the tip of your nose, your earlobe, a few inches above your navel, and the outside edge of your femur, somewhere near the top.  Hopefully no one stuck their finger up their nose, or in their ear, but they wouldn’t be wrong if they did. 
 
“Hips” as we refer to them...
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KNOW YOUR INTENSITIES

Jun 17, 2022

By Nick Ridpath

Nick is a personal trainer and online coach based out of DMV Iron Gym in Alexandria, Virginia. First introduced to fitness through sports, Nick played division I football before entering the coaching scene. Nick has worked as head of strength and conditioning for a private sports performance gym, as a trainer in PT clinics, and now runs his own in person and remote business. Nick believes in a principles based approach to provide results for his clients. You can best contact him on Instagram @nickridpath_

Know Your Intensities

Three of the foundational tenets of the  Pre-Script™ Level 1 are time, distance, and load.

We often view load as being synonymous with the word intensity. 

Higher load = higher intensity

Lower load = lower intensity 

However, we can further break down intensity into two different subcategories – absolute intensity and relative intensity. These two subdivisions will give us more specific definitions for broader...

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RECIPROCAL AND AUTOGENIC INHIBITION

Jun 03, 2022

By Abdurahmaan Saloojee

Abdurahmaan is a Pre-Script coach from Ottawa who loves reading, traveling, and training.

Reciprocal and Autogenic Inhibition

This concept is an interesting one and quite a rabbit hole to dive into. It has many applications, but I have distilled it down to basically being a more efficient way to warm up the body for exercise, specifically resistance training and even more so at higher intensities and loads. 

To understand this concept, first we need to understand that muscles work in pairs that perform opposing actions: the hamstrings flex the knee and the quads extend it; the adductors adduct the hip (wow) and the glute max/med/min abduct it; the triceps extend the elbow and the biceps flex it, and so on. These muscles when paired are agonists and antagonists: the agonist is performing the contraction and the antagonist is the opposing muscle group. When the quads extend the knee, the antagonists are the hamstrings. Bear in mind that muscles can...

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APPLICATION IS LEARNING

May 22, 2022

APPLICATION IS LEARNING

"The great aim of education is not knowledge, but action"

This impressionable line caught my attention recently and I find myself referencing it over and over again.

As a subscriber to this newsletter you’re likely someone who is passionate about continuing their education. Higher education, continued education courses, books, podcasts, and articles can all hold a tremendous amount of value when it comes to learning and improving our skill set as coaches. Understanding basic principles and having a general knowledge about how the human body works is essential to being a valuable coach. The issue arises when we are drowned in information but we don’t know what to do with it – we must learn to filter what really matters. 

Knowledge too often stays in the classroom. In this day and age all it takes is a few clicks on Instagram or YouTube to find an array of opinions from overly-confident but unactionable content providers. Their chief...

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OVERTRAINING - PART 3

May 13, 2022

By Jake Larsen

Beginning with wrestling and soccer, Jake has been immersed in fitness nearly his whole life.  Personal training and studying exercise in college were the natural progression of that passion.  Competing locally in bodybuilding and powerlifting, Jake currently studies exercise at university and does online coaching at Jackalstrength.com.

Overtraining

Part 3

Recovery

            Ask TikTok what recovery means, and you’ll likely get something about foam rolling, massages, and ice baths.  Or blue-light glasses.  I enjoy a good massage as much as the next person, but unfortunately that is what some call “majoring in the minors”.  These things can (possibly) improve recovery, but they certainly play a minor role at best.

            Recovery from exercise means first and foremost: rest.  As much as we want to expedite...

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OVERTRAINING - PART 2

May 06, 2022

By Jake Larsen

Beginning with wrestling and soccer, Jake has been immersed in fitness nearly his whole life.  Personal training and studying exercise in college were the natural progression of that passion.  Competing locally in bodybuilding and powerlifting, Jake currently studies exercise at university and does online coaching at Jackalstrength.com.

Overtraining

Part 2

Training

            First off, nothing in this article gives you an excuse to not work hard.  If you’re training intelligently, you can work hard and avoid overtraining.  If you’re looking for an excuse to take things easy, don’t waste your time.

            A principle to begin: every activity that you do requires some level of recovery before you can do it again.  If you deadlift your max in a powerlifting contest, don’t expect to do it again for a...

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OVERTRAINING - PART 1

Apr 29, 2022

By Jake Larsen

Beginning with wrestling and soccer, Jake has been immersed in fitness nearly his whole life.  Personal training and studying exercise in college were the natural progression of that passion.  Competing locally in bodybuilding and powerlifting, Jake currently studies exercise at university and does online coaching at Jackalstrength.com.

Overtraining

Overtraining is a term that gets thrown around the gym like cryptocurrency; everyone uses it, but no one understands it.  Ask anyone what overtraining is and you’ll get answers ranging from “Your nerves get fried” to “You’re just working too hard”.  You’ll find a lot of people who use overtraining as an excuse to never actually work hard.  Occasionally you’ll find people who “don’t believe in it”. (I wouldn’t believe in it either if I just did yoga for 30 minutes a day and then returned to my sedentary lifestyle).

Let’s...

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