Strength

What can the Whoop do for someone who is training?  Is it worth the money?

WOOP: Uncover the Link Between Behavior and Training Outcomes!

I think the thing that WOOP does specifically better than any of the other wearables is link your behaviors to your physiological outcomes. I think that part of it is definitely worth the money. The data accuracy isn't fantastic on WOOP, but I do like the fact that it can lead to longer term behavioral change by showing you which of your actions lead to better HRV and better outcomes like sleep and the different physiological measures that it uses. So definitely use it for that. Make sure that you fill out the questionnaire every day and that will give you the best bang for your buck when it comes to training with WOOP.

WOOP does a good job of linking your behaviors to your physiological outcomes better than other wearables and it's worth the money for that purpose. Make sure to fill out the questionnaire every day for the best results.

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For someone who is training, the WOOP stands out in its ability to connect behaviors with physiological outcomes. This aspect alone makes it worth the investment. While the data accuracy may not be top-notch, the WOOP can still drive long-term behavioral changes by highlighting which actions positively impact metrics like HRV, sleep, and other physiological measures it tracks. It is recommended to consistently fill out the daily questionnaire to maximize the benefits of using WOOP for training purposes.

What would be the best gym exercises to improve in freestyle?

Boost your freestyle with this gym exercise!

To improve your freestyle, I really like pull-ups with a grip that's about shoulder-width apart. It hits all the same muscle groups that you're going to use in your upper body stroke. So give those a try.

Try pull-ups with a shoulder-width grip to improve freestyle.

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To enhance your freestyle technique, I recommend incorporating pull-ups into your gym routine. Opt for a grip that is approximately shoulder-width apart. This exercise targets the same muscle groups utilized during your upper body stroke. Give it a shot and see the improvement in your freestyle.

For someone who cannot do pushups, what strength and resistance exercises would you recommend?

Building Core Strength and Progressing to Push-ups

For people who struggle with push-ups, I really like to make sure that their core is very strong. So we start with front planks and side planks, ensuring that that part isn't a limiting factor. Then we work up with some dumbbell chest press, maybe alternating arms to build their upper body strength. And then we actually go to incline push-ups, working on an incline that they find challenging for 10 to 12 reps. Then we can progress them, gradually reducing the incline to the ground. They do as many as they can to a reasonable depth, like 90 degrees at the elbow. And then we'd start focusing on some eccentric push-ups down to the ground, assuming that their shoulders are able to do that. So give that a try.

To help someone who struggles with push-ups, focus on strengthening their core with planks and upper body strength with dumbbell chest presses. Then progress to incline push-ups and finally eccentric push-ups down to the ground.

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For individuals who struggle with push-ups, I recommend focusing on building core strength. Starting with front planks and side planks can help ensure that the core is not a limiting factor. From there, incorporating dumbbell chest presses, possibly with alternating arms, can help strengthen the upper body. Progressing to incline push-ups on a challenging incline for 10 to 12 reps is the next step. Gradually reducing the incline until they are able to do push-ups on the ground to a reasonable depth, around 90 degrees at the elbow, is the goal. If their shoulders allow, incorporating eccentric push-ups, gradually lowering down to the ground, can be beneficial. Give these exercises a try and see how they work for you.

What are the main take aways and differences from hypertrophy and strength in the weight room?

The Key Differences: Hypertrophy vs. Strength Training

The main differences between hypertrophy and strength as it pertains to your training is going to be the volume that you're putting in. The higher up towards the strength spectrum that you get, you're going to be doing lower reps, going to be having more rest in between your sets. Super important that you're fully recovered in between efforts for your strength training. It's going to drive a lot of neuromuscular adaptations here, so you don't necessarily see as much growth as you would in your hypertrophy, which is going to be really dependent on your time under tension. You're looking at higher volumes, slightly lower rest. You need to create a more hypoxic environment. It's okay to be a little fatigued during this. You're in that eight to 12 rep range. You're really pushing to fatigue in each rep. You're not having excessive rest in between, so you're creating that really anabolic environment for the muscles.

Strength training focuses on lower reps, longer rest periods and more neuromuscular adaptations. Hypertrophy training focuses on higher reps, shorter rest periods and more time under tension for muscle growth.

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The main differences between hypertrophy and strength training in the weight room lie in the volume and approach. When focusing on strength, you'll typically perform lower reps with more rest between sets. Full recovery between efforts is crucial for strength training as it drives neuromuscular adaptations. In contrast, hypertrophy training relies on higher volumes and slightly lower rest periods. Time under tension is important for muscle growth, creating a more hypoxic environment. It's acceptable to feel some fatigue during hypertrophy training, aiming for the eight to 12 rep range and pushing to fatigue with each repetition. By minimizing excessive rest, you create an anabolic environment that promotes muscle growth.

What led to your move to the United States? 

Seizing the Opportunity: From UK to US for Career Growth

You know, what led me to move to the States was opportunity, ultimately. Sports science, strength conditioning hadn't really evolved in the UK when I was finishing my undergraduate work in 2003. And so I came to the States to go to grad school, got a master's and PhD over here, but was immediately struck by the number of jobs in strength conditioning. So you know, all the way from Middle Tennessee State where I went, they had a great program with Rob Rogers who was running it at the time, unbelievable facilities and just like nothing I'd seen in the UK. So the opportunity to grow a career and really be mentored, ultimately to become a performance director was such a great opportunity for me that didn't exist in the UK.

I moved to the States because there were more opportunities in strength conditioning than in the UK. Graduate school gave me the opportunity to grow my career and be mentored by experts in the field.

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What led me to move to the United States was the opportunity it offered. When I was completing my undergraduate work in 2003, sports science and strength conditioning hadn't really advanced in the UK. Seeking better prospects, I decided to pursue my graduate studies in the US. I obtained a master's and PhD here and immediately noticed a plethora of job opportunities in strength conditioning. Middle Tennessee State, where I attended, had an exceptional program led by Rob Rogers, with outstanding facilities that surpassed anything I had seen in the UK. The chance to develop my career and receive mentorship that could lead me to become a performance director was an incredible opportunity that simply didn't exist back home.

Is it a good sign if you don't feel sore after a workout, although you worked hard and did different stuff than normal?

Feeling no soreness after a workout? Here's why.

I certainly don't think this is a bad sign. I think it shows that you're adapting really well to your training. You're not creating as much soreness through your workout. You can probably start to increase your frequency of workouts. You can start to increase the intensity in terms of percentage of your max weight lifted. Just start pushing those boundaries a little bit, and you're going to find other ways to challenge yourself throughout this movement, even though you're switching out with some different stuff to normal. I think it's really important that you start pushing the boundaries, really stretching yourself in your training, but it's a great sign that you're adapting and that you've been training hard.

It's a good sign that you're not getting as sore after workouts, and you can start increasing your frequency and intensity to challenge yourself further.

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I don't see it as a negative sign if you don't feel sore after a workout, even if you worked hard and incorporated different exercises than usual. It indicates that your body is adapting well to your training. With less soreness, you can consider increasing the frequency of your workouts and gradually raise the intensity by lifting a higher percentage of your maximum weight. This allows you to push yourself and explore new challenges within your movements, even when incorporating different exercises. It's important to stretch yourself and continue training hard while recognizing the positive sign of adaptation.

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Jeremy Bettle is a seasoned professional coach with 15+ years of leadership roles in sports. He holds a Ph.D. in Human Performance and is a Certified Life Coach, empowering individuals to reach their goals. He has held esteemed positions in the NCAA, NBA, NHL, and MLS, optimizing player performance and fostering excellence. His commitment to excellence has left a lasting legacy of achievement and success.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.