#79 Personal Training Strategies w/ Stephane Cazeault
Personal Training Strategies w/ Stephane Cazeault (Kilo Strength Society)
I was introduced to Stephane by another guest I had on the podcast, Ben Brown. Stephane is a master at exercise programming and an extremely educated man in the fitness industry. He just opened a gym around the corner from my office in Huntington Beach CA. I asked him to share his experiences in types of training/exercise, strength training concepts, and some myths of training.
Stéphane has spent the last 24 years perfecting his work. He has a strong formal academic foundation, earning a bachelor’s degree in exercise science from the University of Montreal. Stéphane recently published his first book, 66 Strategies to Program Design. In his career Stéphane has personally trained professional athletes in football, baseball, and hockey. Here are some of the athletes he worked with from the NFL, MLB and NHL: Steven Jackson, James Butler and Mark Clayton (St. Louis Rams); David Freese, Chris Carpenter and Matt Holliday (St. Louis Cardinals); Dennis Wideman (Calgary Flames) and Mike Green (Washington Capitals). Stéphane’s passion is program design. His program design is carefully structured with every possible component taken into consideration to ensure the trainee reaches and exceeds their goals, making his work a combination of both science and art.
Some of the topics we go through are:
- Why is strength important?
- Goal setting for general population
- Machine lifting
- Exercise Programming and Load
- Reps/ Sets
- Will you lose your gains if you run after lifting?
- When you’re chronically stress, anything can stress your system… including your workout
- Cutting down on training may be a good thing for you when attempting to lose body fat
- With pro athletes, I rarely ever recommended snatches
- The problem is not the weight training exercise, it’s how you do the weight training exercise
- Programming is important but at the end of the day, if you’re a coach you need to coach
#79 Personal Training Strategies w/ Stephane Cazeault
This is Session #79 of the Performance Place Sportscare Podcast
What is your favorite city to visit?
Welcome to the Performance Place Sportscare Podcast where you can learn about sports injury theory, rehab, diagnosis, and how to understand the doctor lingo you didn’t understand at your appointment, and now your host, Dr. Sebastian Gonzales.
Hi everyone, welcome back! It’s Sebastian Gonzales, your host. I think my favorite city is … actually there’s a place that if you’re driving up the coast in central California, there’s a small little town called Cayucos. Most people have heard about Morro Bay, but Cayucos, you get in there, and it’s a nice, quiet, little town that has one main street really. The pier there, for years, actually closed down and they are remodeling it. I think that it’s … it’s not the Elks, it’s The Lions Club, I think that’s the best property I have ever seen in my life. They are right at the base of the pier. They have this area that looks like it’s just prime to spit-roast about four pigs and it’s right there by the beach, so it’s really cool.
I really like the surrounding area there. The people are really nice. Yeah, I like the central coast, and if you’ve heard me talking about it before, I just like the central coast, but I did have a really good experience in Nashville recently. I can’t believe the lack of bands that are in at least my area, or at least people that are willing to play within breweries and bars and stuff like that because that was killer. Every single bar in Nashville, or Broadway, had an awesome band, so I would definitely go back there again, but definitely two very different fields, but I would say they are two cities that I like for different reasons, so yeah.
Today, we’re going to have an interview and it is going to be on the topic of Personal Training Strategies. Now, personal training strategies, I think, is an interesting topic like training strategies because there are so many different types, so I thought I would bring on an expert, Stephane Cazeault, he’s from KILO Strength Society, which is right in Huntington Beach. It’s actually just a couple of blocks away from my office. I thought he would have a really good insight based upon all of the people who had said that he is an absolute badass when it comes to strength conditioning or at least exercise theory.
He has a really interesting story, as you will hear. He has trained professional level athletes. He worked with Paul Klein and he has a lot of really great knowledge, but he left the East Coast actually and then they started a gym over here on the West Coast, and I think it’s about a year or so, and he just picked up and thought, “You know I think Huntington Beach looks pretty good, let’s do it.” Then he changed his population set to people just like, I think, me. We’re considered general population, so I don’t need all the same kind of stuff as a professional athlete would; although, it would be cool to think that I would, but I don’t, so training the general population is a little bit different than training professional athletes.
He actually took a little step back from that, I’m not going to say from a clout level, but just knowing that you are training a different population set, it’s a whole new world, so he is going to bring some tips and tricks in today and some of the things that he is excited about.
Now the reason you should continue listening to this or share this by the way, because I do make these intended to share with people that I know that have this exact same topic they need to hear about, so if you have a friend, or a client, or a patient, who has been talking about, “Well, what type of personal training is the best for me?” This is going to be a great podcast for it, so it’s that conversation you really don’t have to have quite as much, or at least, it’s more in depth and they can listen to it anywhere.
If you’re already in the sports medicine practice, keep in mind that I want you to go online and look at the Modern Sports Medicine Education that I’m trying to put together here. This podcast is only one part, so we have visual, we have auditory, and we have kinesthetic. Kinesthetic, obviously, you have to do the work with them, but the eyes and ears have a play in this.
Educating patients is an important part of what we do to make sure that we are getting away from all the terrible information that is floating out there and bring to rise all the good stuff that is there. So if you want to see other parts of that informational packet that I have, go on to www.p2sportscare.com/shop, and you’ll see a bunch of posters there, which I personally use daily in my clinic and I think they will help you guys out as well.
By the way, if you have been trying to share these or if you are trying to go and review (I’m going to talk about the reviews in a little while here), so we’re doing a monthly drawing here. I have a really sick … sick, like sick in the way as good, soft shirt that I wear all the time. It’s a Performance Place shirt; it’s royal blue, just like my high school color, and it’s the softest thing you have ever had in the world.
So what I want you to do, to be in the drawing for this, just go onto iTunes, review it, give me hopefully a 4- or 5-star, but if you have to give me less, you’re going to be in it still. Email that screenshot to me and email@example.com and I will put you in the monthly drawing. So obviously, it ends in the month that the podcast airs. Like if this podcast airs in March, then obviously, it ends in March, yeah, so do it, do it! I am very appreciative of any of the reviews that you guys do.
Lastly, before I go into it, I want to express my gratitude again that you guys are actually spending an hour listening to me. Hopefully, I am giving some good advice and guidance out there because I mean, these are the things I want to share with my friends and family, and these are the topics they need to hear about, just like I probably need to hear about how to do my taxes as I have actually no idea how to do it.
So without any further ado, let’s have on Stephane Cazeault from KILO Strength Society.
Sebastian Gonzales: What’s going on?
Stephane Cazeault: I’m good. How are you Sebastian?
Sebastian Gonzales: Doing great. Thanks for coming to the studio. I don’t have a lot of people actually coming in here; we do a lot of Skype and phone.
Stephane Cazeault: Man, it’s like a pleasure. My gym is not even 5 minutes away, so …
Sebastian Gonzales: Yeah, right.
Stephane Cazeault: So, easy enough.
Sebastian Gonzales: You guys started that less than a year ago, right?
Stephane Cazeault: Yep, exactly. So January 9, 2017, is when we opened the facility in Huntington Beach.
Sebastian Gonzales: So tell everyone about actually, because I know you guys just picked up and left from Rhode Island, just came out here and wanted to start a gym, and that’s interesting all in itself.
Stephane Cazeault: Yeah, so we’re three partners, and we’ve all met at a Poliquin Group, which is a company that they do education for personal trainers and strength coaches as well supplements, and after working there for 4 years, I was a director of education there. We just thought it was time to do our own thing and growing up in Montreal, like I moved to the US in 2005, lived in St. Louis, Missouri, moved to Rhode Island. At that point, for the first time in my life, I could actually decide exactly where I wanted to go. I have always wanted to live in California, so we were like, “Let’s do it,” and so we moved here, booked at Airbnb for a month to kind of like scope the area, because none of us are from here, and we didn’t know anything to be honest. After a month of driving around and scoping the area, we kind of fell in love with Huntington Beach, and I’m like, “Okay, let’s do it here,” and that’s how it started.
Sebastian Gonzales: I mean, it’s a good spot. You’re right up there by the freeway and everything.
Stephane Cazeault: Yeah, like right by 405 and 2 minutes away. It has a decent amount of population, so I mean, it was perfect.
Sebastian Gonzales: Yeah, I always said if you can’t make it here, and you can’t find people here to work with you, then you won’t find them anywhere.
Stephane Cazeault: Yeah, I would agree.
Sebastian Gonzales: Today, I wanted to have you on because I like to create these podcasts as a good reference point for either other docs, as well as trainers to use as a tool to educate their clients. I know that with training, there is a lot of misunderstanding from first-time clients, or even people who are not professional athletes; they just don’t understand the reason we’re doing what we’re doing, or what you’re programming.
I see you’re setup at KILO is definitely different than most gyms or a lot of gyms. Can you explain …Because you work with the general population now, right?
Stephane Cazeault: Yep.
Sebastian Gonzales: Can you explain why you guys had it set up like that and what are your overall goals for the general population people?
Stephane Cazeault: I mean I have been a coach now for 20 years, so I started like most of us, I started in a commercial gym with general population, and then it evolved, like I mostly trained professional athletes and I fell into NHL.
After 10 years of doing this, now what I realized is that I wanted to take that concept of training that I used with athletes in trying to create a system for the general population that would integrate some of these more athletic training modalities into a natural pure-based program, but the thing is, I really wanted to move away from one-on-one and I wanted to focus on group training for many different reasons. It was more time efficient for me, but I also find that nowadays, like the camaraderie that you see in a group is very attractive for a lot of people, and it’s also more affordable, but the thing is, most of the group training facilities you see, not just here, but all over the world actually, it’s mostly like boot camp based. It’s kind of like not a lot of equipment, higher rep, short rest period, quick reps, just like sweat and all that kind of stuff, which is fine, but it’s not very specific.
The way I see training is first and foremost, I believe in strength. One of my favorite exercise physiologists is DeMarsh McBleeker from Germany, and one of his quotes that I really like is, “Strength is the mother of all quality.” So if you improve strength, then it will dramatically improve all other qualities, so that’s the focus with our group training, it’s called PRIMEIGHT. It is strength based in a group setup. It is structured, periodized, and there’s a specific set rep-scheme tempo, prescription rest period, and we have built two years’ worth of progressions for the general pop.
Sebastian Gonzales: So when you say periodized, what does that mean?
Stephane Cazeault: The goal of training is always to progress. So there’s different types of progression or periodization. Periodization basically means planning, but you can go linear, which is the more you train, the more weight you put on the bar, the lower the reps, so it’s very linear, as you’re progressing towards higher intensities, but the problem with that is the closer you get to the higher intensities, now it’s been awhile that you have not touched the lower intensities, so what’s happens is you’re de-training some of the qualities you built with higher reps because you have not done them in a while.
The periodization that we use is undulating, which means that you do a blocker of higher reps, lower intensities, and then we move into a block of lower rep, higher intensities, and then we move back to higher rep, lower intensities. So by undulating the intensities like that, not only is it better because you’re deloading the joint after a heavy phase, but it allows you to not lose qualities you’ve trained before as you are moving toward your end goal.
Sebastian Gonzales: Okay, so when it comes to … I know I heard you talking on the Unknown Strength podcast earlier where you were talking about how loading a punch would make an athlete actually slower with punching, or at least maybe the other guy was, but you guys were discussing it. So when you’re talking about the qualities you have at higher reps versus higher weight, then how does this equate with … I understand the punching then, but how about with a normal soccer mom?
Stephane Cazeault: The thing is, it just depends. If you are just training for health, to be honest, as far as velocities or speed of movement concerned for training, you’re better off going with a controlled speed of movement, which we refer to as tempo. For example, let’s say you’re doing a curl. You might lower the weight in 4 seconds and come back up in 1 second, so each rep takes 5 seconds. This is probably the safest and most bang for your buck way of training in terms of you’re getting a strength response, you’re avoiding any types of injuries that could be caused by ballistic or quick training, but the thing is, doing high load or lighter load with high velocities or low velocities, as you’re moving away from athletic training, it doesn’t have as much impact. So with that population, I would favor just more controlled movement.
Sebastian Gonzales: Okay. I always think like with people in here, we have some people whose joints sound like they’re grinding because they have arthritic conditions, and whether that is their pain generator is a whole different story, but they’re always concerned about, “Well, am I going to wear this joint out?” I’m like, “Well, why don’t we just do high time and attention, slow rep, do it 5 times. When you only do 5 reps, how much could you wear this joint out?”
I watched a video you done earlier on Contrast Training, and it looked like that was the same mentality you are talking about, right?
Stephane Cazeault: Yeah. I mean I think you’re completely right. You know if you have people complaining about distress of weight training on their joints, but then again, they go and weight like 230 pounds and their overweight, and go jog 2 miles, 5 hours, at 5 times a week, well that’s a lot more stress on your joints than doing two upper-body workouts a week of 5 sets of 8 let’s say. It’s interesting in that way, but I will say though aside from conditions like arthritis and things like that, one thing I have noticed with people who tend to have like joint issues, as you’re training, you try to be a little bit stiffer. By stiffer what I mean is you know how a lot of people will hold the weight like kind of softly?
Sebastian Gonzales: Mm-hmm.
Stephane Cazeault: But if you grasp the weight hard and you use all of your strength to stabilize the weight and create more joint centration because there is no energy leak, well you will gain stability as you’re doing the movement and in some cases, you know we might not feel as much in the elbow, for example, when you’re doing your movement. There’s little things like that as a coach you can cue the general population client with their training.
Sebastian Gonzales: Now that you’re working with more general population, and I know that before we started we spoke about your past history of working with higher level professionals, how many people or what percentage of people do you think that actually come in that move really well, enough to where you want to load them on a bar, like a back squat, immediately on the first day? Does that happen a lot or is it less common?
Stephane Cazeault: Well, I would say it is half and half. As far as the general population goes and marketed to where we are catering to, we have a lot of active, like late 20s and younger 30s, that have a training background, so for them, it’s not as much of an issue, but at the same time, we do have some people that honestly they can barely squat with just their body weight. For these people, I think to load too early is a mistake.
Let’s say you cannot do the movement pattern, but you have to make sure you understand how to do the movement. With coaching, you can also find cues and ways to help them get through a movement, so like for example, a squat in my industry, a lot of coaches they want all of their clients to do a full squat, like a full range-of-motion squat, right away. Then if they can’t, they get disappointed and they move away from it.
What I say, if your goal is to have your client squat, that’s great, because it’s a primary movement pattern, but why not so it’s so your client can only squat like half with proper form? Why not? What’s the problem with that? Having them squat halfway, at least he’s doing something, and he’s sort of rehearsing somewhat of a pattern, and then after that, then you can regress the movement and do more like simpler stuff like split squat and stuff like that.
There’s nothing wrong with not doing a full range-of-motion squat if you can’t do it, the goal is they will work towards that goal with that client.
Sebastian Gonzales: I totally agree. I have people that come in here and they can only do a portion of the squat well, but I always tell them, “It’s not the depth, it’s the path. I care about your path.” I don’t always want the load because if the form degrades, we don’t want the load.
There was a guy who came in recently who was talking about his knee and he squatted down fully and he’s like, “This is how I check a tire. I want to be able to check a tire.” I’m like, “Perhaps your body doesn’t like squatting that depth. Can you lunge?” He’s like, “Well I want to squat.” I’m like, “Why? Maybe that’s the wrong choice for you to do that task.”
The reason I bring it up is because I think you’re right because with some of the industry standards, we need to squat below parallel, but not everyone is capable, so why force them to do it?
Stephane Cazeault: Right, exactly. But I still feel like at the end of the day if there is not any type of crazy restriction … like at one point, everybody can get there, but it’s a process. It’s trying to not skip steps towards the end. A lot of times, it’s technique; it’s people not understanding their own anatomy. Some people want to squat super narrow, as that’s how they always did it, and they think that’s the way to do it, but then realize because of their hips, they are better off going wider and then you tell them to go wider, and then all of a sudden, they can increase their range of motion like 4 or 5 inches without any issues and they’re surprised about it.
Sebastian Gonzales: Let’s go down that path because I think that’s something a lot of people do understand. Tell me about the squat position and how you find proper foot position and what people typically have questions on with that through that process.
Stephane Cazeault: The whole squat thing–In the world of training, there’s kind of always that debate between the powerlifting-style squat, which is the low bar squat, which is more of a hip hinge, and make sure the knees don’t go past the toes. Then on the flip side, you have the Olympic-style squat, which is high bar, which is a torso more upright, the elbows under the barbell, the knees going past the toes, and there is always that debate.
From a functionality standpoint for performance, you have a lot more bang for your buck with the Olympic-style squat simply because it forces more mobility. That’s the thing. Genetically, you can have a long femur/short femur, so a long femur by default, mechanically speaking, you won’t be able to and it’s going to be really, really hard to squat with a very upright torso. Because at the end of the day when you’re squatting beneath the barbell throughout the bar path, that’s right above the middle of your foot. If you have a long femur, you’re going to have to lean forward more in order to have the barbell over the foot.
One way that you can sort of counteract that a little bit is by using a wider stance, but then on top of the length of the femur, you also have the anatomy of the hip, so if you have a shallow hip structure, well then it might just mean that you need to open up the femur a little bit wider to clear your space to squat properly. Unlike other people that can squat narrow and there is no restriction of the hip.
There is a test that I learned from Stuart McGill with clients is the Hip Scour Test. You lie your client on their back and you bend his knee 90 degrees on one leg and you just push the femur around the hip socket to try and determine which femur position in relation to the hip offers the most range of motion without too much pelvis rotation. That is kind of like a good easy guide, but then once the person stands up and starts squatting, you still have to address the length of the femur situation to see how you can readjust the body to improve the bar path, but it’s mostly cueing and coaching.
Sebastian Gonzales: You probably take them through like a 10-minute process or 30-minute process to figure that out, right?
Stephane Cazeault: Yeah, something like that. It’s fairly quick because once you know about their hip anatomy, then it’s just some little fine tuning.
Sebastian Gonzales: With that being said, since you’re kind of catering the stance to each individual person, how do you feel about anterior or front-sided hip pain with squatting? Does that minimize that? Is there still some? Are there cues to take that away?
Stephane Cazeault: In my experience for the most part, when that happens, it’s just because it’s bad stance; it’s a bad choice of stance. There are just too many restrictions because of the femur pushing on the pelvis, which makes it rotate. I just feel that by adjusting them to a wider stance usually it goes away for the most part for me.
Sebastian Gonzales: So you said something earlier when we were talking about boot camps a little bit. I’m just thinking about when a person fits into this like, “Well, I’ve been doing boot camp. What’s wrong with boot camp?” or they will say, “Well, why should I build strength?” Is there a certain type of person who would fair better on one or another, or should they do both, or how do they choose if they are undecided?
Stephane Cazeault: Well, I don’t think boot camp is a good idea period and here’s why I’m saying that. Most boot camps, even though they might use weight training exercises, they’re almost aerobic in nature because they use lighter weights, they do a ton of fast reps, and what happens is … and there’s nothing wrong with that, but the problem with this type of training is the adaptations are very quick to happen. Because it’s huge, large groups and there is usually a ratio of 1:30 or 1:40 of instructor to patients, is there is such a lack of coaching that you as a trainee, you end up spending months and months, or weeks and weeks, training at the same weight, same intensity, and then you adapt to it, so now the only way you can keep on progressing is by adding more and more of these boot camp sessions to your week, but the problem is now you are just compounding more and more stress, more damage to the joints, without necessarily improving your condition.
Now if you do more of a strength training approach, where each movement is more controlled, it’s more dedicated to like improving central nervous system efficiency, improving the activation of more motor units, and your benefits will last for a long time because the trainability of strength is much higher than the aerobic system.
That’s one thing that a lot of the general population clients don’t understand. If you’re a beginner, especially women in general, because they tend to have a slightly less efficient nervous system in terms of recruiting motor units, which are the muscle fibers, the problem is when you start training, you only recruit about 7% to 12% of these motor units. So that’s not a lot of muscle mass that is activated during your training.
What happens is you are doing your set, you’re tired, you finish your set 20 seconds after you feel ready to go, you’re good, you’re normal, and everything is fine, that’s because there are so few motor units or muscle fibers engaged that it doesn’t take time to recuperate, but the problem is then your ceiling in terms of strength or conditioning is very low.
But if on the flip side you do more traditional strength training with compound multi-joint movements and you have a rest period, and you have a deliberate tempo, what’s going to happen is you are now going to teach your nervous system to recruit more of these motor units, so at one point, you are able to recruit 50% of all of your muscle potential. At that point, a workout that seemed very easy at first will become very challenging just because you’re using more of your potential. Like it’s really hard to get to that point where high rep, fast pace, cardio-based type boot camp.
Sebastian Gonzales: I think you hit on something there. I know that we did talk about periodization earlier. There is a rest period that’s required, right? I was thinking like NBA Jam. Like are you like 35?
Stephane Cazeault: I’m 40.
Sebastian Gonzales: 40?
Stephane Cazeault: I’ve played NBA Jam.
Sebastian Gonzales: Yeah, I remember they said you always hit the turbo button and always had to wait before it powered up again. My thing with just a lot of … I don’t want to say “just selling boot camp,” but a lot of activity with it, is just keep going, going, and going. There is no recharge of the turbo button, which then you can’t recruit all the fibers you want, and that you have the possibility of form degrade, at least it comes a little bit quicker. I would rather them just have the rest period.
I will get back to my original question … So how much a week do you actually feel like you need to lift to get strong and how many days do you need some rest?
Stephane Cazeault: That’s a good question. These are general rules but for somebody who is starting out, that’s never trained before, you will get some strength gains at 2 sessions per week, but the problem is, at one point, that is going to plateau and that varies. It’s usually anywhere from 3 to 6 or 9 months.
Then 3 times a week, most people will get a lot of gains for a long period of time, like anywhere from 1 to 2 or 3 years. Here’s the interesting thing–going from 3 sessions a week to 4, so just adding that one more session per week, you will improve results by close to 50%.
Sebastian Gonzales: Wow.
Stephane Cazeault: So, for the most part, I always tell people to try to do 4 times a week if their schedule allows, just because you have the most benefit from it. A lot of research has shown that … and there is such a thing as too much exercise as well. Like people that exercise more than 7 times a week don’t necessarily fair better than people who exercise 5 hours a week. It seems to be like 5 hours of exercising per week is a pretty good threshold for most people. So that’s what we’re striving for–so something like 4 weight training sessions of like 50 minutes, and maybe 1 or 2 more like energy system cardiovascular sessions per week, assuming lifestyle is good, stress is managed, nutrition is good; that’s probably where you’re going to get the most benefits.
Sebastian Gonzales: So when you said stress management, what are some common things I guess when people come in like they won’t fair as well because they’re stressed? So are there certain things that you recommend they modify in life to improve their physical gains?
Stephane Cazeault: Yeah, the problem with stress is … when you’re chronically stressed, like anything becomes a stressor to your body, so you know like work becomes a stressor pollution, but your training can become a stressor as well. So if you’re chronically stressed, like the most important thing obviously is sleep. If you can get over 7 hours of sleep a night, that’s a good go-to, but in terms of lifestyle, you know some people … well, that’s very personal. Some people do well with meditation and for some it’s reading a book. For me personally, when I’m really stressed and I just need to clear my mind is I watch like a TV show or something like that. That’s the one thing for me that just calms me down, so whatever it might be.
Obviously, nutrition is important as well. If you’re chronically stressed and you eat one or two meals a day, and the food choices aren’t great, and it’s sugar based and coffee, like all you’re doing is increasing the load on your body to cope with all these stressors. So, at that point in time, like maybe 6 training sessions per week is too much.
Sebastian Gonzales: Yeah. Well, do you ever have to sit down and like just have an intervention with people? Like, “Just whatever you’re doing, off the side, it’s not working out here,” kind of a thing like that? Like they’re not making the goals, but it’s for that reason. Is there a time you have to have that conversation with them?
Stephane Cazeault: Yeah, all the time. As an example, we had a client who came into our gym on our earlier days and she wanted to train at our gym 3 times a week; she was jogging 4 times a week, and on top of it, she was doing a boot camp class 4 times a week. So a lot of like pounding and high rep type of stuff, but she was broken; her entire body was broken: her knees, shoulder, but it’s interesting because she would come into our class and we would do 3 sets of 10 of a shoulder exercise and she felt her shoulder now for the first time. She actually felt muscles or something because see in her mind, she wanted to stop the weight training because she thought that was the cause of her shoulder pain.
Sebastian Gonzales: Yeah, yeah.
Stephane Cazeault: She didn’t realize it was the 400 reps of snatch jerks that she did in the boot camp that day that might have caused instability of the shoulder. So it’s just the question of sitting them down, educating them, which sometimes it’s hard because you have so many myths in the fitness industry.
Sebastian Gonzales: Oh yeah.
Stephane Cazeault: I mean you’ll read in a magazine something, and you read something else somewhere else on TV or ads, so it’s very hard sometimes to convince or to explain to someone to cut down on training might be a good thing for them, especially when they want to lose body fat. That’s always the thing. They lose body fat, so they want to eat 600 calories a day, and train 2 hours a day, even though they’re still 38% body fat. They think that’s how they’re going to get leaner.
Sebastian Gonzales: Well, you can use this podcast now, so the next time you want to have an intervention, just send them this one. Yeah, you already told them the story exactly. That is kind of funny though. They will blame, I think, weight training really quickly for their things. I’m sure you’ve heard a lot of, “Yeah, I got hurt in high school squatting a football and I’ll never do it again.” It’s like, “Well, perhaps it was the terrible posture you were sitting in at school too. Perhaps it was all the football you did.” It could have been a ton of things. Why did it have to be the squatting?
For shoulder stuff, I have a good friend recently and we’ve been talking about his shoulder for I don’t know how long, and finally, I just sat him down and said, “Look I don’t want to hear about it anymore unless you’re going to do something about it.” You just made a quick sleeping suggestion and we anti-shrugged, the Stuart McGill style, and he said, “Holy shit! That helps a lot.” I’m like, “Okay, good. Let’s do that and then we can load it later because you can’t even hold position while you can’t even hold posture.” But … he would blame it on snatching. So, I don’t know if he should be snatching anyway.
Stephane Cazeault: Yeah, I mean like here’s the thing … that is such an advanced lift. So if you don’t have the stability for it and the technique for it, yeah I don’t think … Like me, even with pro athletes, I rarely ever did snatches because it’s like Olympic weightlifting is a sport. Like Dmitry Klokov now is really popular. He started lifting when he was 5 years old. His entire life he’s done it. So the technique is like nailed. He has the stability for it, but most people don’t, so it’s a very stressful exercise if you’re unstable.
I mean your example, you’re right, like when people say they blame weight training, but the problem is it’s not weight training per se, the problem is how you do the weight training exercise. A lot of people, especially guys, with our ego, we think we know how to lift and we don’t need any coaching, nothing like that, but the problem is you take an exercise that’s as simple as bench press. It’s very simplistic when you look at it. You lie on a bench, grab a barbell, bring it down to your chest, push it away from your chest. Simple … but, the problem is if you don’t understand that you need to activate the lats to stabilize the glenohumeral joint, you need to not flare the elbows out too much. You need to squeeze the barbell and you need to drive with your feet into the ground to create even more stability. You need to brace the abdominal wall so that your spine, hips, and shoulders are stable. If you don’t get that and don’t train that, then yes, over time if you overload the bench it can be an issue, but is it the bench or is it just the bad execution of the bench?
Sebastian Gonzales: Yeah, I agree. I know I’ve told people with deadlifting … I don’t teach bench a lot, so I don’t have a mentality going up to it, but I would say just have steps in your head, you know whatever cues work for them. You know, like draw your feet into the ground, lighten up with the bar, whatever the heck it is, I feel like they should have a strategy, not just like talking to their friend and just blow the weight out, but I feel like a lot of people don’t have that. They don’t set their tension properly and then they disrespect the weight.
Stephane Cazeault: And that’s how they get injured too. So a lot of people they shy away from these more complex-compound exercises and they might just get a membership at the local gym and just start doing a bunch of machines because it’s the perception of safer equipment, which is true, because you’re just doing supported one-joint fixed machines, so it’s very simplistic, so you’re loading your muscle through a fixed joint. The problem I have with that is when real life happens and you play with your kid or whatever it might be, now you’re not in a fixed machine in a fixed position with a fixed movement pattern, you have to learn to integrate all the muscles together in order to pick up your kid or something like that.
So a lot of people will injure themselves because they lose the ability to add intermuscular coordination, and I think that movements like the deadlift, or squats, or even bench press, they’re important for that specific reason, outside of athletic performance, just to keep your mind active. They’re important lifts.
Sebastian Gonzales: I saw you guys have sleds there too, right?
Stephane Cazeault: Yes.
Sebastian Gonzales: So I know that we were talking about bench a little bit. Do you use more bench there or do you use more pushing as in sleds or actually they have wheels don’t they?
Stephane Cazeault: Well, we have two types of sleds. We have like one regular sled and then we have one with wheels that has a magnetic resistance engine on it, so it’s pretty clever because the more force and velocity you put into the machine, the more those wheels resist. So it’s a pretty clever tool.
Sebastian Gonzales: Yeah, right? I’ve never seen anything like that.
Stephane Cazeault: Yeah. I mean we do use bench a lot. Like the premise of PRIMEIGHT, our group training class, is based off the 8 primary lifts that I use mostly with my athletes which are the overhead press, the incline press, the bench press, the dip, the squat, the front squat, and the deadlift, and also the chin-up, but the common denominator with most of these lifts is they are all extensors, aside from the chin-up, they are all extensors.
In performance, most sports’ performances are dictated by your extensors. They are by nature, more fast, much more powerful, so they are very important. When you do a team sport, like let’s say hockey or American football or anything like that, the thing is you have to be, when it comes to upper body extensors, you have to be strong amongst every angle.
If all you do is horizontal press all the time, the thing is that angle will become very strong, but the other angle won’t. For example, I was training a lineman for the Cleveland Browns years ago and when I evaluated him, he had a bench press of 435 pounds, but believe or not, his overhead press was only 90 pounds.
Sebastian Gonzales: Really?
Stephane Cazeault: That’s a crazy discrepancy of strength, but see, his shoulder was always injured, it was always hurt. So to me, it’s important to be strong, but throughout the entire range of angles. It’s like 180 degrees you have to train, so that’s why we do a lot of presses, but we make sure we avoid pattern overload syndrome because we have this clever rotation of angles through a period of time. So you are never going to see one of our athletes or clients have a ratio of like 85% flat bench after a year of training–it just won’t happen.
Sebastian Gonzales: So when you go through goals with people then, when they come in are they like, “Well I want to be able to bench 200 pounds,” or do you say, “Well, we’re not going to do that. You have to bench 200 pounds plus overhead press XY and Z, and here’s how a well-rounded person should be or do you just kind of trick them into it?
Stephane Cazeault: Well, (laughs) I kind of trick them into it in the sense that it is group training, right? So it’s one product, it’s not the end of July’s training program, so when they come, they know that it’s you come here to gain strength, gain muscle mass, lose some body fat, but it’s a strength-based program. We want our guys to be strong overall, but the thing is and what’s interesting is we use strength ratio. For example, for upper body extensors, the bench press is the mother lift. So let’s say you bench 100 pounds, that’s your 1-rep max or your predicted 1-rep max, whatever it might be, (100 pounds) so then we know that in order to have proper muscular balance, your overhead press should be 72% of your bench press. So if you bench 100, your overhead press should be 72.
Now if I test you and the majority of the clients that I work with, when they start they have about 62% overhead press strength, well okay that then we might favor a little bit more of the overhead pattern, assuming they don’t have any restriction, because they’re the weakest link.
For us, like for me, when it comes to performance or health, you’re only as strong as your weakest link. That’s why we look at these strength ratios and try to focus on what’s the weakest.
Sebastian Gonzales: I like that approach a lot actually and I kind of like you just kind of check them into it a little bit. I’m sure later on you guys get into the overall reason why because they’re going to wonder why they’re training differently.
I remember what I was going to ask earlier was that you said the primal lifts that you guys use, and I know you have had past experience working with professionals, how many professionals do the style you’re talking about now and how many professionals only do like bicep curls, like single joint, or only machines?
Stephane Cazeault: I think it’s changing slowly towards more like very specialized, smarter strength and conditioning, but I would still say the majority of them are still all over the place.
I was explaining in another podcast that one problem that I see in the western world mostly, like I’m from Canada, but I find in the US, it’s kind of like the same way is that there are so many philosophies and the kids, like athletes, they might start in high school with weightlifting (let’s say for football) but for some reason their weightlifting coach is a fan of functional training, so the kid, all he does is pulley on Bosu Balls and stability and coordination. Then, he goes on to college and then whatever college he’s at, the strength coach is a fan of bodybuilding, and their football team do like machines and bodybuilding training, which is still seen. Then, he moves on to let’s say the NFL and now their strength coach is into Olympic weightlifting, so now they’re doing snatches and cleans, but the problem is, that kid who has been through 10 years of training to become a pro athlete, there has never been any continuity; it’s all over the place, so yes, they become great at playing football–this in spite of their training.
There are 330 million in the US and you know you’re going to find a guy that’s good at football. Some have good genetics and some that will respond well to training, but unlike countries where their training is like standardized through kind of like a government body, where they have been kind of doing the same mentality or philosophy for that 10-year period, well in terms of strength and conditioning, they’re going to reach a much higher ceiling because it’s been a dedicated, unified training system instead of a bunch of everything, but back to your questions, that’s the problem in the pros. Because I’ve met a few strength coaches for certain teams and it’s all over the place; there is no unity amongst professional strength coaches.
Sebastian Gonzales: That’s so interesting because I feel like at this point, we should be pretty unified at least on some ideas you know? So what do you suggest then with say someone has a 10-year-old kid who the kid wants to play in the MLB or something like that, what do you think they should be learning now that would actually have application no matter what coach they encounter? Because it’s going to happen anyway, right?
Stephane Cazeault: Yep. I mean one of the best guys for childhood development in terms of performance is his name is Istvan Balyi. He’s originally from Hungary, but now he’s the head of the Canadian Olympic training system. His speciality is childhood development.
One thing that is very important is until you hit puberty … So at 10 most people didn’t hit puberty yet, you don’t want training, like you want to play. The best thing for a 10-year-old is to do a bunch of different sports, like individual sports, team sports, sports that uses their feet like soccer, sports that uses their hands like basketball; you just want to create the widest, the broadest range of stimulus with that person. That’s when they actually get to learn coordination, stability, and stuff like that.
Once you hit puberty, after that, then you can start introducing weight training.
When I was growing up, Olympic weightlifting didn’t really exist in Montreal. It was kind of like … nobody did that, you know, but looking back, because I started lifting at 11, I wished that at that time, I would have started with Olympic weightlifting. The reason is because of the technical component of it and the mobility that you get from it.
Like I started training reading Arnold Schwarzenegger Encyclopedia of Bodybuilding, so it was not necessarily the best in terms of functionality–
Sebastian Gonzales: It was motivating though wasn’t it? (laughs)
Stephane Cazeault: Oh yeah, it was. Like you know you would do the workout in the book, it was like a 3-hour workout, but yeah, so it’s funny too because once you pass puberty, the coordination and stability, the trainability is only 5% to 7%, so it’s always funny to me when I see coaches train a bunch of 18-year-old kids doing the speed ladder and stability drills and all that stuff and they spend hours doing that within the training week, when the trainability is nothing.
I mean unless you get injured or a traumatic injury and want to get back, you’re not going to get much with this type of training.
Sebastian Gonzales: Yeah, I think part of the issue too is … I spoke with another guy about this in a podcast, is that the early specialization of these kids and I think some people consider their kids as like a commodity who is going to get free college or go play in the pros and they have them join these clubs all the time and shit I remember when I was playing high school ball or even earlier than that, the summer was optional. It wasn’t like you had to keep going with the option to play soccer, or baseball, or just mess around and play at the beach. I don’t think the kids get that as much anymore.
Stephane Cazeault: You’re right. I trained when I was in St. Louis. I trained a kid who was 17 years old who just had a “tommy” job because he was a pitcher, like what? 17 years old?
Sebastian Gonzales: I’m curious, how did he feel about that? Because I’ve seen some that are proud at that age.
Stephane Cazeault: Well, I mean now we’re talking about 2008, now he plays for the Minnesota Twins, so I think he’s happy about it, because it ended up working out, but I think it’s like you said, the parents and the scholarship; that’s the one big difference I would say or like hear in the US compared to … because I have clients all over the world … But you know countries like Canada, Australia, the United Kingdom, school is basically free. I did my bachelor’s degree in like where one semester of school was like $800.
Sebastian Gonzales: Like that is so great.
Stephane Cazeault: Yeah, right? So for us, like the government don’t put much money into sports; it’s not, you know, really important, and it’s not important to go to school to be good at sports, so there is not that incentive, but here, and you know that, my kid if he can go to Yale and get a scholarship because he’s good at lacrosse, well I’m going to hire a lacrosse coach over the weekend, and he’s going to play lacrosse during the off season, and he’s going to be the best lacrosse blah-blah-blah, because they see it as their hope to get to college. It’s a very different mentality, but like you said, the problem you get now is that you get kids that are not even 20 and they’re not going to make it because they’re too broken down.
Sebastian Gonzales: Yeah.
Stephane Cazeault: Some are lucky. For example, that pitcher that I was telling you about, he’s 6 foot 9. You know, he had the whip to throw a ball and all that stuff, but what if that kid was 5 foot 9? The parent would have pushed him, like he wouldn’t be a pro.
Sebastian Gonzales: Yeah, I agree. I don’t know what your experience was growing up, but mine was like we had kids get injured, but it was because of trauma. It wasn’t just out of nowhere.
Stephane Cazeault: Yeah, yeah, yeah.
Sebastian Gonzales: You guys didn’t have that either?
Stephane Cazeault: Like I never got injured. Like I played running back in college and the only injury I had was like a sprained ankle once.
Sebastian Gonzales: Yeah, and that’s totally trauma. Just in case people are wondering on the other end, like there is traumatic and non-traumatic. Non-traumatic is I’d say a strong majority of what people complain about and probably the ones you see and I see. I mean there’s a rare instance like I was walking the dog and I fell and landed on my arm; that would be trauma.
Since we are on the topic of injuries, do people get injured from (I guess we hit on this a little bit) but in your experience are there ways to decrease potential of injury while lifting weights? Because I know that’s probably a big fear for people like, “I don’t want to get hurt. Why should I start?”
Stephane Cazeault: I mean the first thing is programming and I am a little biased because that’s what I’m known for, that’s my speciality, so you have to make sure the training program makes sense; that the training program is well balanced. The big problem with a lot of trainers or coaches is they write a workout, but they’re never just writing a workout, you’re writing a training program so how the entire training week, how does every exercise sets and reps and tempo and rest period in that training week work together to make sure that everything works in harmony to avoid injuries? Then, there is technique and that’s extremely important.
That’s the one thing I always tell coaches because now with the Internet age, everybody wants to be an Internet coach or Instagram Star selling programs for $5 to a billion people. That’s great, but at the end of the day, a coach (if you’re a coach) is how can I … if you can’t move right now, you can’t do a squat, how can I help you get there quickly, but that’s all coaching. It has nothing to do with the paper.
Also, something that I think is starting to get peoples’ attention, but it is often under the radar when it comes to these non-trauma type injuries, I think nutrition plays a big role too.
The big difference in today’s world and me growing up … growing up I barely ever ate in a restaurant. Now almost everyone eats all their meals out. Either it’s a whole food salad bar, or it’s always takeout, but the problem is, you’re not always eating the healthiest food. They never really use super healthy fats, so the problem is your body is chronically inflamed. There’s like this chronic inflammation and if you that compounded with bad movement patterns, the chronic stress and everything, that’s why you see peoples’ knees give out, because there is so much cortisol, so much stress, their ligaments have no more. Everything is frail; everything is fragile. I think it’s multi-layered.
Sebastian Gonzales: Yeah, I agree. I mean I don’t think we can assume that our tissues are going to rebuild themselves if we give them crap to rebuild with.
Stephane Cazeault: Exactly.
Sebastian Gonzales: So when you have a conversation with people at the gym then, how do you get them to cook for themselves or do you just new plan them?
Stephane Cazeault: You can’t try to educate that because the lifestyle … I’ve learned, when I first started in my 20s, that I wanted to do everything and I had the most precise nutrition plan, training plan, blah-blah, do this at home, but at the end of the day, I can only control the 4 hours a week that I see them, so that’s why I put more emphasis now with general population on the Peri-Workout Nutrition so a lot of people, especially women, they have a hard time getting an adequate amount of protein in.
So okay, well we have this supplement called Complete Essentials by BSO that we use intra-workout, which there is no artificial sweetener, coloring, or anything like that. It’s electrolytes, like a good form of magnesium chelate, potassium citrate, there’s citrulline malate, there’s acetyl L-carnitine for the brain for the mitochondria, there’s essential amino acids, and there’s branched chain amino acid, so it’s kind of like this broad-spectrum product, so it keeps you hydrated and gives you electrolytes, and the essential amino acids trigger protein synthesis, so at least for that 1 hour, I am giving them some form of nutrition, so I control that.
You try to educate them, but it’s really hard to change the lifestyle of a 52-year-old who has been doing the same thing for 40 years.
Sebastian Gonzales: I agree. I think there’s probably a point in their life too where they’re a little bit more malleable. You know I always think the pillar age is like 29 to 30, and 39-40, like you might get them to change for the better, but if they’re in the middle and they’re just semi-comfortable in life, they’re a little bit harder.
Stephane Cazeault: Yeah, it’s not easy.
Sebastian Gonzales: Well, so if you do the Peri-Workout Nutrition and they come in 4 days a week, you’re technically affecting like probably 25% of the day, at least with a meal, I want to say snack but that’s a little bit harder … I’ll retract that.
Stephane Cazeault: Yeah, but at least you know when you’re training if you’re training hard, like you’re breaking down your body right? So you’re creating some form of stress. With these, we’re kind of mitigating and putting your body from a catabolic through a metabolic state at that point, so we’re building, we’re not breaking down at least.
Sebastian Gonzales: Yeah, that’s good. I have a couple of questions in regards to when we were talking about fitness myths or common thoughts and so I wrote a couple down. One is I remember people saying this when I was growing up, “If you run after you lift, you lose all your gains.” How do you like that one?
Stephane Cazeault: Hhmm … You lose all? That’s a little far-fetched, but I will say though that … Again, I come from a performance background, so it’s a little diff., but on the performance perspective there are two things that are going to happen. The brain just has a very finite amount of stuff that can adapt to within a training unit. So let’s say you’re doing strength work and you’re doing squats for 5 reps with a very controlled movement pattern, and so it’s very anaerobic chelatic, it’s fast, it’s low reps, the duration of the set is slow and short, but then you go right after and you go run for a distance for like 30 minutes, then you’re submitting your body to two different signals, two different systems, so it makes it very hard to know what to adapt to.
So like the progress in the weight room will diminish the progress, your running would be diminished, and also, there is the fact that about the 45- or 50-minute mark, then there’s a shift of cortisol and DHEA ratio, so now you become a little bit more catabolic. If you’re not fueling your body while you’re training with some form of supplement, like amino acids or carbohydrates and stuff like that, then you’re going to reach a point like if you go above 90 minutes where you are actually getting pretty catabolic, so from a performance perspective, I would say yes it affects, but if you’re general population and you’re training for general health purposes and you have only a select amount of times per week you can dedicate to training, and you want to run for cardiovascular health, then I would say go ahead, just make sure you supplement yourself. Because you’re still going to have gain, there just won’t be … That’s a problem with the mix with science sometimes.
For example, there was this research that came out two years ago, and know a lot of coaches are freaking out about it. It says that the consumption of coffee post-workout increases cortisol. So now a lot of people are like, “I’m never going to drink coffee post-workout now,” but the problem is if you look at this study, we’re talking about minute increase in cortisol.
Sebastian Gonzales: Just totally negligible? Or significant, but not important?
Stephane Cazeault: It’s significant on the study perspective, but on a big picture, it’s almost nothing. So what I tell people is, “Listen. You’re training and you’re taking your Peri-Workout Nutrition to blunt anabolism, now you’re becoming anabolic, so what’s the big deal if you get a coffee 20 minutes after?” I mean like on the big picture, it’s really irrelevant, so I would say that it’s kind of like if we’re talking about the elite and every millisecond count, okay, but if it’s general health and you can only afford 3 blocks per week to get your training …
Sebastian Gonzales: Just do it.
Stephane Cazeault: Do it.
Sebastian Gonzales: You said a couple of things that I will just clarify for everybody. So anabolic is build up, and catabolic is break down, just in case, because we threw that around a little bit there.
But I think you’re right though. I feel like a lot of people, and this just doesn’t go for fitness, it goes for a lot of things, is they want to squeeze the last little bits out of their performance when their performance really doesn’t matter that much, like it’s more of an end goal that’s years and years away. I mean I see people do this with cycling a lot. You know, they’re like 20 pounds overweight, but they’ll spend a grand to like drop a couple ounces off their bike. This ounce thing doesn’t matter. It’s a process just to be overall healthy and what’s your end-all goal. Are you getting paid to do this? No.
Stephane Cazeault: You’re right, and then there’s perspective too. Just this morning, I had a consult with a client and she was doing this kind of new style. It’s kind of a like a cross with yoga and martial arts. The reason why she has decided to do that is because she thought the teacher giving the class had the greatest physique.
Sebastian Gonzales: Oh sure.
Stephane Cazeault: She had the physique that she wanted, but the thing is, I looked her up and the instructor used to be a high-level ballet dancer, and she has been training in this for hours and hours, we’re talking 20+ hours per week; that’s all she does. So now people are under the perception because all she did was 2 sessions a week, and she’s like, “I’m doing these two sessions a week because I want to look like her.”
Well, first of all, there is a genetic component, but second of all, like her physique is a result of 20 hours a week of that, not just 2.
Sebastian Gonzales: I totally agree. It’s funny … I had this lady come in one time too, and before I start this story, I have nothing against running, but this is just how the story went … So I was like, “What’s your goal?” Because she kept saying all the things she wanted to do for fitness and so on, and she had an injury so that’s why she was there. So she looked around the room and I had pictures on my walls from a patient, and she was like, “I want to look like her.” I’m like, “Like her? You want to look like her okay?” So she was pointing at a picture of a runner and I said, “Do you know what she does? Do you know what workload she does?” She was like, “No.” I’m like, “She runs 100+ miles a week. She does about 2 or 3 days of strength training and yeah, are you going to do any of that?”
Stephane Cazeault: And she probably eats 4000 calories a day or something too.
Sebastian Gonzales: I don’t know about her eating habits (laughs) but either just the overall work and dedication, I’m like, “Realistically, are you going to do that? Because I think you better set some realistic goals. Sure, you can look like that too, but you probably go to do some calorie cutting and everything like that.” Because she was light years’ thinner than she was.
Okay, as we wrap up, I want to see if there is anything that you’re really excited about within exercise or fitness currently that we didn’t talk about? What’s new that you’re personally interested in?
Stephane Cazeault: That I’m personally interested in? Well, I don’t know if it’s going to be interesting to your listeners, but I’m not a huge technology guy. I think that’s our generation, but I haven’t used a lot in my field because I always needed to use field tests when evaluating people, but there’s more and more technology that looks at force and velocities when you’re training. For example, you can do something like a squat and know exactly how much force you’re putting into your squat, and at what velocity you’re actually doing a concentric rep, which are things I didn’t really have access to, like you have to develop an eye for. But because I love numbers, not amount of data so much, but that’s something that excites me and I am feeling quite interested in; to play with training protocols and say “Okay well, this training protocol leads to that type of force output and that type of velocity that one know … stuff like that.
Sebastian Gonzales: Is that a metric on the bar or is it like a plate?
Stephane Cazeault: Yeah, there is both. So there is a force plate, which calculates force output. Then there’s a metric on the barbell that calculates the velocity of the barbell. Pretty cool gadgets and I think there’s more and more coming out now, so that the price points are becoming more interesting as well.
Sebastian Gonzales: Yeah, I saw actually recently my friend, (he buys bulk like baseball gloves, bats, stuff like that) so he showed me this bat and on the end there was a little cutout area, I’m like, “What the hell’s this?” He’s like, “Well, you can put a meter in there to show how fast your bat speed is.” I’m like, “I don’t care. I just want the ball to go somewhere you know.”
Stephane Cazeault: Yeah, yeah.
Sebastian Gonzales: But that was really cool. I think that stuff is cool. I had seen one reference, I don’t remember where it was, but it was something to the effect that it was an ACL injury on a girl who was about 1-year postop, so they had a bunch of strength coaches gather around, and I’m sure there were therapists and stuff there too, so they all watched her, and they said, “Okay, who believes she is shifting weight to the non-injured side?” The majority of the people said, “She looks fine.” Then they put force plates under her and they saw that she was about … I think and don’t quote me on this, but I want to say it was like 75% loading single side. They just visually couldn’t see. So I think the force plates are really interesting because I mean that kind of stuff is important you know.
Stephane Cazeault: Yeah, and it’s cool because like the eye can lie sometimes with these things and it just standardizes everything, so I think it’s pretty cool, but yeah, even like your example with the bat. For most people, it’s a little useless, but if you’re training baseball players, because performance is about quality, so and the way the nervous system creates a certain speed, it’s a rate coding of an order of motor units you’re recruiting. The thing is if you’re batting, let’s say you’re doing 30 swings, and you’re 30 swings are at velocity XYZ, but then all of a sudden, it starts dropping, then you might be like as a coach, “Okay, we’re done for now, enough swings,” instead of keep on going and now teaching is slower, bat velocity is slower, motor pattern, that display is like so specific.
Sebastian Gonzales: Yeah, I think it has to be like people either that they love the numbers or there is a reason why they are trying to perform so high.
Stephane Cazeault: Exactly.
Sebastian Gonzales: I know for me, I mean that would be cool to see on the bat, but I don’t know if it’s going to change anything.
Stephane Cazeault: Yeah, I can barely hit the ball anyway, so …
Sebastian Gonzales: How can everyone reach you? I know you mentioned online training, as well as you have the gym here in Huntington.
Stephane Cazeault: Yeah, so we have our Facebook page and Instagram page, which is www.kilostrengthsociety.com, and you can reach me personally at Stephane@KILOstrengthsociety.com.
Sebastian Gonzales: Cool. So you don’t have other social media other than Instagram or anything like that?
Stephane Cazeault: We pretty much have all of them, except Twitter.
Sebastian Gonzales: Twitter is a pain (laughs).
Stephane Cazeault: Like I don’t have enough things to say all day like write 20 times a day.
Sebastian Gonzales: Yeah, I think on Twitter you got to be pretty frequent on there. I don’t have it either, so I’m going to bash it.
Stephane Cazeault: I think Facebook and Instagram is all we have.
Sebastian Gonzales: That’s probably enough. If they can’t find you there, they’re not looking hard enough.
Stephane Cazeault: (Laughs) Yeah, you should find us.
Sebastian Gonzales: Awesome! So thanks for coming on. Anything you’d like to recap at the very end here?
Stephane Cazeault: No, it’s good. It was a great talk. It was fun.
Sebastian Gonzales: Yeah, cool. Yeah, thanks for coming on.
Stephane Cazeault: Yeah, no problem.
Sebastian Gonzales: Wasn’t that a really good interview right there? I think he was the main feature.
So everyone I want you to go on and reach out to Stephane. You can find their website; again, it’s www.kilostrengthsociety.com. Facebook: You can also find KILO Strength Society. Instagram is the same thing. YouTube is the same thing as well.
I did include all these links on the show notes that you can find at www.p2sportscare.com/podcasts#79 because this is episode 79, so pretty easy right there. We’re going to include a link to the bench press video that we’re speaking about.
If you haven’t reviewed already, do so, get in the drawing, do the screenshot, email it, and you can get into the drawing for that T-shirt right there. Don’t forget to check out those at www.p2sportscare.com/shop in the Modern Patient Graphics and Posters, because I make them for you guys to share. I know there’s a lot of young docs out there and if you’re anything like me, you had a room with nothing on the walls when you first started, or if you were lucky, you had another doc lend you like a spine or something because you’re just scrapping to make ends meet. Those posters are really affordable and shoot, talk about return on investment; you get one person to refer one person and you’ve paid for all them posters right there.
Lastly, just like I say every week, be good to each other and leave people better than what you found them. It’s not what you take, it’s what you leave.
I hope these podcasts are here for years after I’m gone. Talk to you guys next week. See ya.