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Joe DeFranco, strength coach to blue-collar physique monsters and professional athletes alike, knew he had the near-perfect leg program to achieve the ultimate balance of esthetics and power. All it needed was some tweaking. In one of Joe Defranco's recent articles about the program, he was boastin about the set/rep/percentage scheme for the program. And a timed 1mile run after each workout, but these can easily be added to WS4SB(which as i said before was IMO a better program) or really any other program. Ws4sb is a better program. Im currently doing a.
For all the incredible, hard-as-nails workouts he's shared with his army of YouTube and blog followers over the years, trainer Joe DeFranco, founder and owner of world-famous DeFranco's Gym at the Onnit Academy in Austin, Texas, never expected one of his most popular routines would be a warm-up.Isn't the warm-up something most casual gym rats skip so they can get right to the meaty, ego-stroking lifts? DeFranco's online hits don't lie.
'A few years ago, I did a blog on what I called the 'Agile 8.' It was a quick eight-move warm-up/mobility routine you could do in 10 minutes or less, anywhere,' DeFranco recalls. 'The response was huge.
It helped tens of thousands of people around the world feel better and even improve lower-back pain. With so much positive feedback, I came back with an upgraded version in a video.' Joe DeFranco's 'Limber 11' (flexibility routine)Watch the video - 19:38.
1 IT-Band Foam RollThe 'IT' here refers to the iliotibial band, a thick band running from the outer pelvis over the hip and down to just below the knee, where it helps stabilize the knee joint. It tends to get tight, and can become inflamed in anyone who puts a lot of mileage and stress on their legs through running, sports, or lower-body lifting.This exercise applies pressure up and down the joint via the hard roller, while pausing on particularly painful areas can deliver additional treatment and help break up tight spots and loosen up the tissue. IT-Band Foam RollStart: Lie on your left side with your left hip on the roller. Cross the right leg over so your foot is on the floor in front of your left kneecap, balancing yourself with your left forearm and elbow on the floor.
Make a fist with your right hand and place it on the floor as well.Action: Roll slowly back and forth so the roller goes up and down your outer left thigh. 'Take long passes that run from the base of your hip all the way down to the outside of your knee,' DeFranco says. 'When you find a tender spot, stop there for a moment and add a movement. Flex and extend the knee a few times while the roller is positioned on that spot.' Reps: 10-15 passes per side.
2 Adductor Foam RollAfter rolling the outer thigh, you'll hit the inner thigh, where the adductor muscles reside. The adductors are multiple muscles collectively grouped under the title of 'the groin,' including the adductor brevis, adductor longus, adductor magnus, pectineus, and gracilis. They originate on the bones of the hip and attach on the femur (thigh bone). They also tend to get tight in athletes—hence, the ever-famous groin pull that's sidelined many a pro over the years. Adductor Foam RollStart: This involves a little awkwardness, because it's a hard area to reach with the roller.
Place the roller on the floor so that you can lie face down and have it on your left thigh. 'I like to place the roller at a 45-degree angle from my torso, since that seems to hit the fibers at the best angle,' DeFranco says. Splay your right leg out from your left for balance, with that toe and knee in contact with the floor. Both arms should be on the floor from your palm to your elbow.Action: Roll the foam slowly up and down your inner thigh from the midpoint of your adductor muscle to just above your knee. Your left elbow will lift up and down from the floor as you do so. As with the IT-band roll, stop at any tender points for a few seconds, flexing and extending the left knee. Make sure you're breathing normally throughout.Reps: 10-15 passes per side.
3 SMR Glute Ball RollThe gluteus maximus is a key muscle to keep limber because it tends to tighten in athletes, although this 'self-myofascial release' (SMR) exercise is also helpful for those with desk jobs who sit on their glutes all day.' I've positioned this third in the workout because the glutes are a foundational muscle for a lot of other lower-body actions. By opening up these muscles, you'll be able to move a lot more freely,' DeFranco says. 'Low-back tightness often comes from tight glutes, which pull down on the spine. I've had people tell me they've had anywhere from a 75 percent to 100 percent reduction in low-back tightness after doing this exercise.' SMR Glute Ball RollStart: Swap your foam roller for the lacrosse ball, which allows for more targeted pressure on trigger points. Sit on the floor and wedge the ball between your right glute and the floor.
Cross your right leg over the left thigh, with your left knee bent and foot planted on the floor. Place both hands on the floor behind you for balance.Action: Using your hands and planted foot to move, start rolling the ball up, down, and around your right glute.
Admittedly, this exercise can be rather uncomfortable, but continue rolling for at least 30 seconds up to two minutes, lingering on any particularly painful spots for a long moment. As the ball presses in, breathe deeply.
After you do the back of your glute, straighten the leg out and roll over slightly so you can search for more hotspots along the side of your hip.Reps: 30 seconds to 2 minutes per side. 4 Bent-Knee Iron CrossAfter loosening up the gluteal area, this exercise aims higher on the kinetic chain, focusing on lumbar and thoracic spine mobility. Like the SMR ball roll, the bent-knee iron cross can greatly reduce the tension and pressure that exacerbates low-back pain. Bent-Knee Iron CrossStart: Lie flat on your back, bending your knees 90 degrees and lifting your feet off the floor, as if you were about to do a knee-up crunch. Place your arms straight out to each side, palms turned so they're on the floor.Action: Slowly bring your knees all the way down to one side as you turn your head in the opposite direction.
Once they touch down, reverse the motion under control and bring them all the way to the other side while you again turn your head. Hold each down position for a two-count. If you'd like, you can carefully pick up the pace throughout the set.Reps: 5-10 reps per side. 5 Roll-over Into V-SitThis old track-and-field favorite marks the start of more dynamic movement patterns that, along with their mobility benefits, also help elevate heart rate and blood flow.
'I really like this one because we're taking a global approach, getting the low back, glutes, hamstrings and groin.' DeFranco says. Roll-over Into V-SitStart: Sit on the floor, knees straight and legs out in front of you in a 'V' position, with your torso upright and hands at the ready.Action: Begin by rolling backward. Think about trying to bring your toes to the floor behind you as you go all the way back, your butt and lower back coming off the floor. Once you touch down, reverse the motion, coming back forward to the start position while reaching out as far as you can with both hands as you lean your torso forward. Contact the floor with your palms and hold the stretch for a count, then repeat the sequence. 'Think about increasing the pace as you go, trying to reach out a little further forward at the end of each rep,' DeFranco adds.Reps: 10-15 reps.
6 Rocking Frog StretchYou've surely heard of the 'high-groin pull.' Grade-school snickers aside, it's a painful injury that can sideline any athlete for weeks. Not only that, once pulled, 'it's a pain in the ass to heal,' as DeFranco puts it.
The frog stretch is designed to improve the strength and mobility of that tender area. It can also be a game-changer for your squat depth. Rocking Frog StretchStart: Get on your hands and knees. Now, spread your legs out about 3-6 inches wider than your shoulders and turn your toes so they're pointed outward. Your big toe should remain in contact with the floor, as should the inside of your knee. At this point, you should already feel a bit of a stretch in your groin.
Bend your elbows and drop down so you're resting your torso on your forearms.Action: Rock backward under control, pushing your hips straight back as your forearms stay on the floor. Once you're back as far as you can go, hold for a two count, then release by coming back forward.
Each rep, try to push a little further. After your main reps, you can shift side to side for additional stretching.Reps: 10 reps. 7 Fire-Hydrant Hip Circle'Unfortunately, I'd say 99 percent of the people I see doing the fire-hydrant stretch perform it wrong,' DeFranco says. That's a shame, because this hip-mobility drill is extremely effective and relatively straightforward. Here's how to nail it. Fire-Hydrant Hip CircleStart: Get on your hands and knees with elbows straight, hands on the floor directly below your shoulders and knees just inside shoulder-width apart. Lift one knee off the floor and up to the side, keeping your knee bent so that your foot is near that same-side glute.Action: Make sure all movement is taking place at the hip joint, as if you're drawing a nice tight circle with your kneecap in the air.
After 5 forward reps, reverse and do 5 backward reps, all the while keeping that foot close to your butt.' One mistake people make is they bend their elbows, leaning forward and making it look as if they're stretching their hip higher, but it doesn't do jack for improving mobility,' DeFranco says. 'Instead, keep those elbows straight and core tight, and focus on those circles coming directly from the hip.' Reps: 10 circles per leg in each direction, forward and back. 8 Mountain ClimberThis boot-camp-style favorite isn't just good for breaking recruits down into a weeping pile of flesh and sweat.
It'll also help open up the hips, hamstrings, and groin while ramping up the cardiovascular system. Mountain ClimberStart: Begin in a narrow push-up position, which is similar to a plank except you'll be on your hands instead of your forearms. Your body should be straight and tight from your head to your heels.Action: In a continuous fashion, pull one knee forward toward your chest while the other leg goes backward, as if you're running in place with your hands always in contact with the floor.
'You can also bring your knees outside your elbows on each rep to stretch the groin more dynamically,' DeFranco says.Reps: 10 per leg. 9 Cossack SquatAnother stretch aimed straight at the groin, the Cossack squat will do wonders for the long adductors inside the thigh. Both legs get worked in their own special way, so pay special attention to your form. Cossack SquatStart: Assume a wide stance with your toes pointed out about 45 degrees, or essentially a sumo-squat position. Now lower your hips to get into a deep stretch position and bend your elbows, which should be hovering right around knee level.Action: Deliberately slide your hips from one side to another as far as you can go while keeping the same-side heel down to the floor, your torso more or less upright, and chest proud. Your outstretched, trailing leg will go straight with the heel down and toes pointed up.'
As I come across, I like to push my elbow into the side of that bent knee for an extra stretch on the inner thigh,' DeFranco explains. 'If you have any trouble keeping your heel down as you slide your hips toward that leg, you can place a box or platform in front of you and put your hands on it as you do the exercise.' Reps: 5-10 reps per side.
10 Seated Piriformis Stretch'Piriformis' literally means 'pear-shaped' in Latin, and here refers to a muscle located behind the gluteus maximus. Irritation of this muscle can affect the sciatic nerve, causing pain and tingling down through the leg into the foot, so it pays to keep it limber. Seated Piriformis StretchStart: Sit down on a bench or chair and cross one leg so that ankle is on the opposite thigh.Action: Just lean forward! 'For a lot of exercises, I like to cue our athletes to keep a neutral spine, but for this one I really don't have a problem with rounding the low back to lean forward a little further,' DeFranco says.You might also put your hand or elbow on the elevated knee and apply some pressure for an additional stretch, or grasp the shin of the leg planted on the floor to pull yourself down a few extra clicks. 'I like to finish this stretch by grabbing the knee with both hands and pulling it up toward my chest.
At this point, you want a neutral spine, sitting upright, with a solid core,' DeFranco adds.Reps: 20-30 seconds per side. 11 Rear-Foot-Elevated Hip-Flexor StretchThe Limber 11 ends with a deep leg stretch that hits the hip flexors, glutes, and thighs as a whole, including the quadriceps. It's perfect if you're about to engage in some heavy-duty squats or any sporting event that involves stop-start sprinting. Rear-Foot-Elevated Hip-Flexor StretchStart: Stand facing away from a flat bench or chair, and elevate your right leg behind you. Lower yourself so your right knee is bent and touching the floor, while your left leg is in a lunge position, foot flat on the floor, and knee at a 90-degree angle.Action: Lean forward and place your right hand on the floor alongside your left foot, then contract your right glute for 2-3 seconds. Next, return your torso to an upright (not hyperextended) position, contracting that right glute to assist in the motion, and bring both arms straight overhead, holding that position for 2-3 seconds.
Tilt slightly in the opposite direction of the right leg while your arms are overhead.Reps: 6-10 per side.
Joe DeFranco's Industrial Strength ShowWorld-renowned strength & conditioning coach Joe DeFranco shares his thoughts on training for peak performance, mindset, and living your passion. As the founder and owner of DeFranco’s Gym, he also provides the business knowledge that helped him turn a 500-square-foot storage closet into a global brand.Each week, Joe will educate, motivate and entertain his audience by answering their questions and/or conducting interviews with top athletes, fitness professionals, entrepreneurs, and other highly successful people. On today's show, Joe sits down with Dr.
Doerr to discuss the following topics: What Dr. Doerr learned in Chiropractic College vs What he's learned 'in the trenches'; What do Joe's treatments with Dr. Doerr consist of?; Is the term 'release' an appropriate term or can it be misleading?; What's REALLY happening when therapists claim they're 'releasing the psoas'?; The difference between a 'stable injury' vs 'unstable injury'; When are 'pro-inflammatory' treatments beneficial and when should they be avoided?; What Kinesio Tape DOES & DOESN'T do; The primary cause(s) of most people's low back pain/tightness; The TRUTH about cracking your knuckles.and Much MORE! This week Joe covers 2 main topics.
During the first half of the show, he critiques a female listener's program (who hasn't been happy with her results). Joe discovers the ONE minor problem in her program that he feels has had a MAJOR (negative) snowball-like effect. He explains exactly how to fix the problem and guarantees she'll see/feel a difference!
He promises this advice will help ALL female listeners! During the second half of the show, Joe shares his thoughts on the season premiere of The Biggest Loser.
(Full Disclosure: Joe only watched the final 25 minutes of the show.) He explains what he liked about the show, what he didn't like, and how he'd make it better. This episode ends with Joe announcing the re-release of the documentary STRONG - available at! Joe starts this week's show by sharing some personal info regarding the rough week his wife, kids (and even dogs) are having as they battle the flu and a horrible stomach virus. This prompts Joe to speculate how he's been able to remain healthy - even though he's been sleep-deprived and surrounded by sick people. After sharing his thoughts on his 'alligator-like immune system', Joe answers the following four questions: #1)How to flip a heavy tire without injuring your back or biceps #2)Is it possible to build new muscle after the age of 40?
#3)Should athletes squat with a narrow or wide stance? #4)Plyo recommendations for 'plus-sized' athletes! This week Joe follows up on all the questions and comments he received after posting video footage of his 8-year-old daughters first strength training session. Topics include: The #1 secret to making your kids first workout experience a positive/impactful one; Specific strength training & conditioning guidelines for kids; The danger(s) involved in 'over-conditioning' young kids; The truth about early sport specialization; Can strength training stunt a child's growth?; The misconceptions surrounding the definition of 'strength training'; Joe talks about the unique cast of characters that had the biggest influence on him as a kid.and More!For Show Notes & Timestamps goto.
This week begins Part 1 of a 2-Part Instagram Q&A where Joe will be answering 20 total questions from his audience. Today's topics include: 1) The steps involved in designing an effective training program 2) Biggest mistakes people make that prevents them from reaching their goals 3) Determining your 'Power Index' 4) Advice for training multi-sport youth athletes that are always 'in-season' 5) Is it possible to accomplish your fitness goals while helping others?
6) Advice for college students looking to get into the S&C industry 7) Has Joe's 'WHY' or his Core Values ever changed? 8) Best way to improve your ability to recover after the age of 50 9) Best strength training movements for swimmers 10) Recommended percentages & modalities when training to improve velocity. This week Joe is answering emails & Instagram questions from his audience. Specific topics of discussion include: Joe's opinion on training when sick; Unusual (but smart) rep recommendations for beginners; The problems associated with having flat feet (and how to fix them); Joe's favorite Christmas movie; Deadlift grip recommendations; Post-workout stretching vs box breathing; Joe's thoughts on TRT; The one piece of equipment every home gym needs; Should athletes focus more on strengthening neck extension over flexion; One thing strength coaches should worry LESS about when training athletes.Plus a quick recap from last weekend's STRONG NY event! Chris Duffin returns to the Industrial Strength Show.and there's a lot to talk about since his last appearance 2.5 years ago! Highlights from this conversation include: Chris's grand goal of becoming the 1st person to squat AND deadlift 1000lbs; Using velocity as an objective way to autoregulate your training; How Chris designs his warm-ups; Chris's post-workout routine & favorite recovery methods; Why Chris doesn't spend much time on spinal decompression; Joe thanks Chris for creating the Kadillac barbell; Chris talks about growing up homeless, killing rattlesnakes as a child, being around murderers (and other incredible stories from his best-selling book, 'The Eagle and The Dragon').plus much, Much MORE!
George DeFranco returns to the Industrial Strength Show to answer YOUR questions! Topics discussed during this week's Q&A include: George's biggest pet peeves (as a gym owner); Worst excuses used by people looking to get out of tickets; How Joe pisses off his dad; George's advice to his 45-year-old self; Memorable fatherhood moments and stories about 'little Joe D.' ; Discipline in the DeFranco household; George's thoughts on 'participation trophies'; The key(s) to a successful marriage; The true 'meaning of life' (w/ Lucy DeFranco).and much, Much MORE! This week Joe answers 5 new questions from his listeners. Topics include: Can it be beneficial to lift the DAY OF a fight or competition; Why do so many athletes get diarrhea (or puke) after eating a pre-game meal.and what can they do about it; When is training to failure most beneficial; Joe provides a condensed conjugate/Westside programming template for athletes who can only strength train 2X a week; How to prevent your lower back from rounding (and looking like a cat taking a sh.t) during the initial pull when deadlifting.plus More!
Cam Josse returns to the podcast to share some NEW programming ideas and progressions he's been implementing at DeFranco's private gym in East Rutherford, NJ! Specific topics of conversation include: ACL injury prevention guidelines; Why Cameron now STARTS his training cycles with an emphasis on unilateral movements and then progresses to bilateral movements (as opposed to the other way around); How to classify, program & progress GAMES into your athlete's training; Efficiency vs Effectiveness; Can Mental Toughness be developed in the weightroom.and much, Much MORE! Joe continues his information-packed Q&A from last week! This week's new topics include: Loading parameters and set/rep recommendations for your accessory lifts (when myofibrillar hypertrophy is the main goal); Best accessory exercises for increasing deadlift strength; How to put on size without losing athleticism; Best exercises to fix 'uneven shoulders'; Have the DeFranco Core Values changed at all in the past 10-15 years; Would Joe ever consider speaking in Russia; How do you train a fighter (or any athlete) that doesn't have a specific fight/competition booked; Why most speed drills don't get kids faster (and what to do about it).
On this week's episode Joe answers 17 different questions covering a wide variety of topics. Highlights include: How to organize a lower body power workout; Best lower body exercises for tall athletes; Why Joe switched from coffee to caffeine tablets; How to train and build hard/dense muscles (as opposed to looking 'soft & puffy'); How to distinguish if your tight ankles are a flexibility issue or a mobility issue; Joe's favorite Italian meal; Preparing a 16-year-old for a future in the WWE; Joe's Top 3 relationship-building tips;What to look for in a business partner.and much, Much MORE! This week Dr. Johanan Rand makes his 3rd appearance on the Industrial Strength Show. He uses this appearance to share new research regarding 'NAD' (nicotinamide adenine dinucleotide) - an exciting new anti-aging breakthrough!
During this episode you will learn: What exactly is 'NAD'; What does NAD do inside our body; How long has NAD supplementation been around; Can you test your NAD levels; The amazing benefits of boosting your NAD levels; Using NAD to overcome alcoholism and opiate addiction; What's the best way to supplement NAD; Can we naturally boost our NAD levels (via lifestyle, eating specific foods, etc); Is NAD legitimately an 'anti-aging miracle'.and Much MORE! This week Joe is joined by his good friend & business partner - Jim 'Smitty' Smith. The show begins with some back and forth banter regarding Joe's new sleep schedule, parenting dilemmas, and more. After about 20 minutes of 'life talk' they get down to business and start this week's Q&A! Specific topics include: How do Joe & Smitty come up with such innovative exercises; One of the most overlooked and underrated ways to vary/progress an exercise; Do they Like, Love or Hate the Kettlebell Swing for clients and athletes; Joe and Smitty's contrasting views on the Turkish Get-Up; The best way to program the Farmer's Walk into your training; What does it take to tear 2 decks of cards; How to build a client base when you're a Personal Trainer just getting started; HUGE ANNOUNCEMENT regarding the CPPS certification.and Lots MORE!
This week Joe continues the Q&A he started last week, answering 5 new questions on the following topics: The many benefits of sprinting/training in sand (Follow-up from last week's featured topic); How often should trainers program field/skill-based work for their athletes; Can doing pull-ups & push-ups every morning and evening negatively affect posture; What muscles/movements are essential for keeping the knees stable after ACL reconstruction; How can coaches differentiate strength-speed & speed-strength if they don't have access to a tendo unit.and More! On this week's episode Joe answers the following questions: 1) Where do you see the fitness industry going in 10 years? 2) How to look cool in the gym?
3) Mark Rippetoe or Louie Simmons vs Joe D. Who's training style is the best? 4) Workout recommendations for busy dads 5) Any new thoughts on food sensitivity tests? 6) What's the most underrated trait of a great coach?
7) How do you navigate through the mental aspects of dealing w/ your personal injuries? 8) What form of marketing helped put you over the top when you first started out? 9) Should trainers have a set assessment for new clients? If so, what exercises?
10) Why do new clients need to master bodyweight squats before adding weight? 11) What's your opinion on sprinting in the sand? 12) Day after football game routine for recovery 13) Any tips for a S&C coach starting a podcast on sports & fitness?
This week Joe is joined by the owner of GameChanger Strength & Performance in Springfield, NJ - Joe Meglio. Highlights from their conversation include: Joe's back story (how/why did he get into the gym/training business); The biggest mistakes Joe made during his first year in business; How Joe 'worked on himself' to become a better leader; The 5 Core Values at GameChanger Strength & Performance; Joe's Top Principles of running a successful gym/business; What makes GameChanger unique compared to all the other gyms in NJ? What specific strategies enable them to STAND OUT in a very crowded market?; How did Joe come up with the idea for.and Much MORE!
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