In addition, the BLOC App keeps track of your progress automatically and can be used to track various performance and progress metrics. We provide rapid feedback on every workout. Mar 7. Carry on. I have bad hips/ back/ knees/ elbow/ rotator cuff. The cost is $79 per month for 12 months, or $849 upfront for the entire year. I have my own, highly negative opinions on the man, but part of why I have such high regard for Jordan, Austin, Leah, and crew is that publicly, they have refrained from bashing him. An . Location. No. Our associate coaches are the top performers in our Coaching Academy programs and are supervised by our Senior Staff Coaches as part of our BLOC Coaching Academy Program. MOM & BARBELL LOGIC CLIENT. The Missing Key to Success, #298 Q&A #42: Remembering Peter Nathan, MED the Book, and All the Shoulder Pain Questions, #297 How Sorinex Is Helping The Community During COVID-19, #296 Principles #8: Reading Is An Ongoing Pursuit, #295 Training with Minimal Equipment with Michael Wolf, Athleticism for Strength Training Success, #293 Principles #7: The Value of Freedom with Eric Bandholz (Beard Brand), #292 What Makes A Coach? If this is your first visit, be sure to At your and your coachs discretion, you may choose to use other modes of communication, including email or VOIP services. Barbell Logic | Podcast on Podbay What are the equipment requirements for BLOC? #310 Q&A: Offseason Volume for Athletes, Overthinking, & More! #192 Saturday Q&A #9: The Mystery of the Extra H in FAHVE, Fixing Lumbar Rounding in the Deadlift, and More! Our coaches are certified Professional Barbell Coaches, and we are continually pushing to refine barbell coaching and education. Everybody's favorite topic to argue about on the internet -- PROGRAMMING.GET STARTED FOR FREE!Get your FIRST MONTH FREE on all strength and nutrition coachin. #324 The Problem with Percentage-Based Programs, #323 Principles #17: Setting Boundaries for Your Passion, #321 Even Coaches Need Coaches with Niki Sims and Andrew Jackson, #320 Principles #16: Ask Questions, Read Books, Grow Wiser. That was June 2019. #227 The TRUTH About Linear Progression (Rebroadcast), #226 The Professional Barbell Coach Certification with Bill Hannon. However, if you are a novice lifter and/or new to barbell training this information can be really invaluable. When you sign up for the Club level of service you will be assigned to a Senior Staff Coach in charge of the BLOC Associate Coaches. Starting Strength/Barbell Logic Over the past few weeks, we have received several private messages expressing confusion about the relationship between Barbell Logic Online Coaching (BLOC) and Starting Strength Online Coaching (SSOC). For all online coaching plans (including nutrition coaching) your first month is completely free. Bandholz: Your company produces a lot of content. Very simply, BLOC provides a combination of services that you wont find anywhere else: Upon registration, you will receive a detailed questionnaire regarding individual goals, training history, past injuries, etc. #304 Q&A: Bench Back Cramps, Behind the Neck Press, and More! Quite the contrary, in fact. He is best known for his barbell training program, the subject of his book Starting Strength: Basic Barbell Training. They are very entertaining and sometimes have interesting guests. Absolutely! Bad Coaching & How to Not Be Bad, Tactile Cues for Correct Lifting Technique, TKE Exercise with Heels Down: Gym Shorts (How To), Working Out in the Heat (Summer Training Benefits and Safety), Escape the Cooking Rut: How to Not Get Bored with Healthy Food, Coaching Kickstarter: Your Path to Coaching Others Starts Here, Strength Training to Brain Training: Learn New Skills for Long-Term Benefits, A Life of Strength: How Experiencing Strength Improves Your Quality of Life, Find Clients & Provide Value as a Coach in a Flooded Market, Online Coaching is Better Than In-Person Coaching, Old Time Strongman and the Home Gym (Strength History), Too Much, All the Time: SRA, FFM, and Tonnage, Find Your Coaching VIP (Values Identity Priorities), Kyphosis? From your My Workouts page, completed workouts will appear with a green border in calendar view, missed workouts will appear with a red border, and upcoming workouts will appear with a grey border. I was doing business under a self-titled entity until the Fall of 2013 when I purchased the domain www.barbellmedicine.com and filed paperwork, changing the name of my business to Barbell Medicine. When you complete a workout and have added your comments and videos click the Mark Complete bar at the bottom of the workout. As far as another company, I really enjoy the Barbell Logic podcast and the weekly videos they produce. (Dont Let It) Rust in Peace: How to Restore a Rusty Barbell, #309 How to Build a Better Coach with CJ Gotcher, #308 Principles #12: Knowing Thyself: Matt and Chris Discuss the Results of Their Personality Tests. Daniel Shell - Head Administrator - Barbell Logic | LinkedIn Matt Reynolds: I was a gym owner from 2008 to 2015. #215 A Brief History of Programming Theory: Zatsiorskys Two Factor Theory Pt. We want everyone to be able to try our services, so we make it as easy as possible to join with your first month free and a 10-day trial period. Professional Online Coaching | Barbell Logic But imagine if we need to close a large corporate or government contract and we cant because we dont have the coaches. Starting Strength/Barbell Logic Nutrition Coaching: Your Nutrition Coach will add slots in your calendar in the BLOC App to upload pictures of your food over 3-5 days that will include week and weekend days. How experienced and knowledgeable are the BLOC Associate Coaches? Weve also had some not-so-private arguments on programming as well. (Ordered by Judge Jane J. Boyle on 12/9/2019) (svc) Download PDF An Open Letter About Leaving Starting Strength - Barbell Medicine In late February, 2018 of this year, after a series of back and forth emails, I informed Rip et al that I was resigning from Starting Strength. Barbells and Back Again (Part 1): A Husband's Tale of Coaching His Wife's Return to Barbells. To really understand what happened we need a brief backstory about the beginnings of Barbell Medicine. There is a three-month minimum commitment with the Club online coaching option. Compassionate Coaching for Client Breakthroughs, #279 M.E.D. THE BARBELL LOGIC PROMISE With online coaching from Barbell Logic, you'll receive: CUSTOMIZED STRENGTH PROGRAMMING. There are a lot of features on the BLOC App, but it is intuitive and easy to use. Existing Club clients can email support@barbell-logic.com to add Nutrition Coaching. Bandholz: It seems like a ton of investment, the Academy. #313 Q&A: Testosterone and Body Fat, Hole Spacing, and More! We want to be the place to help folks learn how to squat or eat or exercise. Hes been coaching folks from all over the world for over a decade through Barbell Medicine. After you sign up and complete your questionnaire, we will assign you BLOC Coach that best aligns with your goals. What Do Phantom Limbs and Lifting Have in Common? The programming in the Club level of service is completely custom to the goals and needs of the client. He described the instructional process to me, stating, "Our clients video themselves doing weight lifts and movements. It is an easy-to-use web app that allows your coach to deliver programming, you to upload workout data, including videos and images, and you and your coach to communicate regularly. Confluence Distribution, Inc. Our mission is to help online merchants improve their businesses. Fill out the rest of the profile information. On any comment section, click the small up and down right arrows at the end of the field. Raising The Bar 2.0: Legal Issues in Strength Coaching I view Rip, Stef, et al as my friends and colleagues who I will always hold in high regard. There are a few must-have equipment requirements for online coaching from BLOC: You can find some specific recommendations here: Beginners Guide to Basic Strength Training Equipment. You may join BLOC on two conditions: We believe that strength fits every person and every lifestyle, whether you are an elite athlete or are trying to improve your quality of life. Our podcast, which is also called Barbell Logic, is approaching its 400th episode. 2020 has been very good for us. His deadlift advice. Barbell Logic Content | Barbell Logic Im terrified that the governments going to approach us and say, We have 2,500 soldiers we need you to train. And my response is, I cant do it because we dont have the people.. Now this was two years after Dr. Sullivans article. Add a header to begin generating the table of contents, I was doing business under a self-titled entity until the Fall of 2013 when I purchased the domain, and filed paperwork, changing the name of my business to Barbell Medicine. Rolling the Bar Back in the Deadlift When Is It Okay? trains untamed- Alan Thrall, which allows us to put out more content, reach a wider audience, and ultimately make a bigger difference. The Court GRANTS the motion as to Mr. Butland and Porter Wright, but DENIES the motion WITHOUT PREJUDICE as to Steimel. Yes you can. The company is Barbell Logic. Clearing up - Starting Strength - The Aasgaard Company | Facebook #223 Intensity & Volume for the Advanced Lifter: Cant We Just Be Friends? Thats for the Principles Course, which covers all the basics to be a coach. You can add the BLOC App website to your home screen for quick access: : From the website, tap the Share button, then tap Add to Home Screen. The icon appears only on the device where you add it. That mission skews to an older demographic from the late 30s to about 60. Masterclass #8: Accessory Lifts and Q&A, #281 Principles #3: Get More Done with the Pomodoro Technique. What do I do? Quite the contrary, in fact. #255 Thursday Q&A #31 with Blake & Katie (Dominion Belts)! Email support@barbell-logic.com to learn more. And they arent pure advertisements for our company. Fractional plates in 1/2lb-1.25lb increments. Again, there is a difference between optimal and realistic. Click the link: From the login screen, click on the Forgot Password? link and enter the email address you signed up with to receive instructions on how to reset your password. Ultimately, Starting Strength and Barbell Medicine want the same things, i.e. Your nutrition coach will have access to this calendar to assign and collect your daily nutritional information. Data is not saved beyond what is necessary to provide our services to you, and your personal information will not be shared with any third parties for any reason. Please use your real name, as it helps us keep track of your membership and lets your coach know who you are. Rippetoe is known for his brash teaching style and humor, prompting several online compilations of his attributed quotations. You can upload images using the attachment button. I have almost no experience there, and don't really care to look into it. I've only watched a few of his instructional videos, which were fine, but I don't know about the rest. formId: "148fdd92-72f2-4761-9e51-640bc4c6dbf6" #216 Saturday Q&A #15: Socializing Your Child, Wall-Mounted Squat Racks, and More! #197 SRA Revisited: Exploring the Fitness Fatigue Model, #196 The Secret to a Bigger Bench? Your coach can always ask for different angles or points of focus for filming. Once the trial period is up, your membership continues as normal with a three-month commitment beginning from the date you signed up. I enjoy the topic, barbs and drama included. But once we got through it, there was this tremendous relief. Strength Matters. Any smartphone with internet access and a working video camera will allow you to take full advantage of BLOC services. #242 Getting Started #1: Whats The Big Deal About Strength? more people training intelligently with barbells, and I believe were both making the world a better place in our own separate ways. Usually you can put the phone/camera in a door way and capture everything we need to see. Beginners Guide to Basic Strength Training Equipment, https://en.wikipedia.org/wiki/Tanner_scale. This letter aims to address both topics. Rippetoe on lawsuits Given that the BBL/SSOC thing ended with the threat of litigation, I thought it'd be interesting to hear from Glenn Pendlay on Rip's use of litigation to get Kilgore off his books. 2019) Court Description: Memorandum Opinion and Order 19 Sealed Motion, filed by ReynoldsStrong LLC. I am a Nutrition Coaching Client: what features of the BLOC App are specific to nutrition coaching? The web address is https://www.barbelllogic.app/. Frequently Asked Questions | Barbell Logic You can return to the profile page to update these settings at any time. Fast forward to 2020, and Barbell Logic has 1,000 clients and a burgeoning Academy program, which trains future coaches. Get premium strength, conditioning, nutrition, and programming content written by expert strength coaches, exclusive deals & discounts, and behind-the-scenes access to Barbell Logic! Can I keep one of the Associate Coaches as my permanent coach? If you have further questions, please dont hesitate to ask by emailing us at support@barbell-logic.com. Hindsight is 20/20 in this regard and ultimately, I think that the SSOC business is a good thing and there is plenty of business to go around, but I do not think there should be one entity representing Starting Strengths online coaching presence when there are many individual professionals within the Starting Strength organization. #266 Thursday Q&A #35: Bench for Injured Shoulders, Hemorrhoids, Training With Bruised Sacrum, & More! #307 Q&A: Hamstring Cramps, Protein Timing, and More! #285 MED Masterclass: The Prequel Problem Solving with the MED Toolbox, #284 Principles #4: Cultivating Empathy & Compassion. Choose what email notifications you want to receive and whether you want to remain anonymous on the Leaderboard. It's just not how I personally do it. It was not good for us financially. Sitting back in the deadlift? Watch the video below for a complete overview of its use and features. We will continue to allow reasonable discussion, and we welcome constructive input and feedback. -and- Volume tends to go up over the stress period in intermediate programming as compared to that of the novice program, even if you are driving . He and I recently spoke about the business, attracting coaches, and acquiring clients, among other topics. Model-Informed Coaching: Investigating the Drop and Pop Deadlift, Training Gear: Clothes, Shoes, Lifting Belts, and More, Strength Training for BJJ: More Mat Time, Fewer Injuries, Deadlift Muscles Worked: Grip Function and Training, What Does Creatine Do? Additionally, any disagreement between Barbell Medicine and SSOC now an extension of the Starting Strength brand, represents a disagreement with Starting Strength proper. The lawsuit ended in June of this year. Strength Training Recovery: Dont Get Stuck, Injury Prevention in Young Athletes: Stop the ACL Tear Epidemic, Barbell Basics Physics of Lifting Weights, Strength History: Eugen Sandows System of Physical Training, In-Season vs Off-Season Strength Training for Sports, Starting Sports: General vs Specific Strength, Lifting with Da Vinci: Anthropometry and Art, How to Set SMART Goals for Strength Training, Novice Linear Progression: An Individualized Program, Physiology of Strength Training: Stress, Recovery, Adaptation, Stronger is Better: Nicks Recovery from Heart Attack, Novice LP: Why We Love It and You Should Too, Mental Health Benefits of Strength Training in Adults, The Importance of Form and Consistency in Setting PRs. #250 Getting Started #5: How to Crush Your First Workout with Confidence, #249 Q&A with Guest Mike Reed from Microgainz, #248 Getting Started #4: The Equipment You Need for Your First Home Gym. Our YouTube channel has short, high-impact videos. ASGAARD FUNDING LLC v. RE | 426 F.Supp.3d 292 (2019) - Leagle I probably shouldve argued harder that using the name Starting Strength Online Coaching to represent a business that did not include all Starting Strength coaches who had online coaching practices was unfair and potentially harmful to other coachs businesses. Online Strength Coaching | Barbell Logic In the past year Barbell Medicine team has grown to include Dr. Austin Baraki, Leah Lutz, Vanessa Burman, Jessica Griffith and the bearded wonder who. In the fall of 2016, Starting Strength Online Coaching (SSOC) was formed by another Starting Strength coach, Matt Reynolds. Each hasalready proven that they are a very good coach and are on their way to becoming a full BLOC Staff Coach. Rethinking the Exercise Selection Criteria, Deadlift Form Fixes: Becoming a Deadlift Machine, When to Step Back: Ramping Up Progress with More Recovery, Lesser Dragons of Disease: Self-Efficacy and Strength Training, #344 Adding Olympic Lifting to Your Program, #343 How You May Be Sabotaging Your Training, Elbow Pain While Lifting Weights: Tendinitis and the Squat, Professional Transitions: How to Finance Your Freedom, Proper Precautions for Strength Training Safety, RDL vs Stiff Leg Deadlift: Details, Cues, and Programming, Professional Transitions: Expand Your Options, #341 When MED Isnt Effective: Confronting the Human Element, Back to Basics: The Fundamentals of Technique, Transformational Leadership: Parallels with Strength Training, Professional Transitions: Reject the Default and Choose Your Future, How Training for Strength is Training for Health. Signed December 9, 2019. They put effort into matching you with a coach based on your goals, and I interact with my coach almost daily. Rippetoe on lawsuits : r/Barbell_Logic - Reddit Can I still sign up for BLOC? This page was generated at 05:35 PM. We have coaches who specialize in working with traveling executives (or people with really strange schedules like fire-fighters or doctors who might work 72 hours on shift, followed by 96 hours off-shift). Its all via an app. My email address is there. If necessary, your coach can resend your email invitation to join the BLOC App. This barbell logic podcast YouTube says early intermediates should drop the volume and increase intensity after LP. This page was generated at 05:35 PM. Forum topics and other links I've found useful, If this is your first visit, be sure to Come join us and start applying client-centered, model-informed strength training that can help people improve their lives for good . Many of our strength coaches specialize in training people with physical limitations and some of them even come from a medical or physical therapy background. #241 Q&A: Favorite Barbells, Getting Strong for Boxing, & More! Hopefully this difference is also clear! Masterclass #2: The Ultimate Guide to Programming After LP. Don't really know what Thrall or Rippetoe say about that, but my guess is they meant not. Sorry if my post above came across harsh or aggressive anyway. However, things have changed over the last year and it would be fair to say that the relationship has become more complicated or perhaps, more nuanced. I lift in a very tiny room and have concerns that I wont be able to get my full body in the video for form checks. I wonder if the non-compete explains why so many SSCs went with Barbell Logic after the split. The BLOC App is proprietary software customized for Barbell Logic Online Coaching. If this is considered a weak beard game then I either need to wear a bag over my head or start taking minoxidil. Feels very weak compared to keeping the torso moderately upright. 2, Heavy Light Medium (HLM): A Common-Sense Framework, #237 The Barbell Coaching Academy with Bill Hannon & Reed Smith. Copyright 2005 - 2023. You can meet our full staff of coaches here. BARBELL LOGIC ARTICLES. #201 Saturday Q&A #12: Gaining Weight, Lifting Your Head on the Bench, A Personal Finance Clarification, & More! BLOC Associate Coaches are the top performers of a rigorous academic program. Matt & Scott Answer Your Questions. We do this with expert guides, articles, webinars, and podcasts. What Do Phantom Limbs and Lifting Have in Common? Barbell Logic Rides Shift to Online Fitness, Banned by Google Ads, SpyGuy.com Ponders Alternative Channels. Until very recently, Barbell Medicine and Starting Strength operated symbiotically. Can I upload images to a workout or just videos? How does the Club option compare to other online coaching groups or simply buying a template? Since its inception in 2016, Barbell Logic, Inc. has grown to be one of the largest online coaching companies on the planet with a staff of nearly 60 coaches and having served nearly 5000 clients over the past 5 years. #225 Saturday Q&A #18: Training During Pregnancy, Programming the Prowler, Scotts Platform Design, & More! We actually get this question quite often. Leg Drive. Email support@barbell-logic.com at any time to request an upgrade. Any changes to your membership that affect your billing, such as cancellations or changes in membership tier, must be requested in email to support@barbell-logic.com at least 7 days before your next bill date. It wasnt called Barbell Logic at the time. #316 Q&A: Unstick Your Press, Getting Parents to Train, & More! Coaching Plans. He is part of Barbell Medicine, which IMO knows their shit and have great programming, although he may have made some videos before he was part of the team. hbspt.forms.create({ Theyre financially stable and can pay for a premium product. 100 Starting Strength gyms in 5 years - Page 128 - Exodus Strength It provides one-on-one strength and conditioning training, entirely web-based. Alan Thrall is Wrong About Almost Everything - Sherdog 3:2019cv01823 - Document 31 (N.D. Tex. You're all set! We are an independent publishing company, unaffiliated with any e-commerce platform or provider. Starting Strength is very important to me and I think that it is a great resource for lifters, coaches, and the community. Coaching: The Novice StageLearn to Execute, #271 M.E.D. Our coaches are excellent teachers and very patient, so we know it will take some time to get used to the movements. Please note that the first month free offer applies only to people who have not had an active membership with BLOC for at least six months. Take Barbell Logic, for example. Squat Depth: A Repeatable Range of Motion, #193 Anatomy of a Deload: How & When to Take a Break. They have their own forum. Barbell Logic is part of the Fitness & Dance Facilities industry, and located in Georgia, United States. Of course! Were on most social media, including Instagram. We provide individualized programming constantly updated to meet your needs. For other information used and stored by TrueCoach, read the TrueCoach Privacy Policy. What information does the BLOC App collect and how is it used? Barbell Logic or Starting Strength? : r/StartingStrength - Reddit #239 Q&A: Adductor Tendonitis, Deceptive Clients, and More! We understand the difference between optimal and realistic. Some people cannot perform low bar barbell squats because of old injuries. We have relationships with prominent folks in the space, such as Brett McKay from The Art of Manliness, who send clients our way. Is there a contract with a minimum time commitment with the Club option? I probably shouldve argued harder that using the name Starting Strength Online Coaching to represent a business that did not include all Starting Strength coaches who had online coaching practices was unfair and potentially harmful to other coachs businesses. Matt Reynolds | Barbell Logic I have tried to listen or watch the last 3 Starting Strength interviews with Rippetoe. From your medical history and lifestyle to your work schedule and personal goals, your program is custom-built for maximized results. This site is protected by reCAPTCHA and the Google, Northern District of Texas US Federal District Court, Asgaard Funding LLC et al v. ReynoldsStrong LLC. Maybe the occasional head shaking For my part, I'd love it if people would just stop talking about him in these forums. 2) You must have entered Tanner Stage 4 on the puberty scale: https://en.wikipedia.org/wiki/Tanner_scale If both of those qualifications apply to you, then you may join BLOC. My experience has been great. I view Rip, Stef, et al as my friends and colleagues who I will always hold in high regard. Ultimately, Starting Strength and Barbell Medicine want the same things, i.e. Download the App! (You must log in or sign up to reply here. Reynolds: I did online coaching for the first year after selling the gym. #236 Q&A: Tight Shoulders, Abdominal Surgery, and More! Discussion in 'Strength & Conditioning Discussion' started by deadshot138, Dec 11, 2019. This is Barbell Logic. SS vs BBM are completely separate entities and follow totally different training modalities. You already receive all suggested Justia Opinion Summary Newsletters. We wont throw a heavy barbell on your back on day one. Please note that the first month free offer applies only to people who have not had an active membership with BLOC for at least six months. Please note that the 10-day trial offer applies only to people who have not had an active membership with BLOC for at least six months. You may find that using a computer (desktop or laptop) or a tablet (like an iPad) will add to your overall enjoyment of the service, though these are not necessary. #283 Q&A: Training with Vertigo, Supplement Lifts, and More! CONNECT WITH MATT: Your goals, your schedule. We use the following platforms for coaching and services: The BLOC App is proprietary software customized for Barbell Logic Online Coaching. Maybe Not! 41 min; SEP 27, 2022; Masculine Style Q&A with Tanner Guzy Masculine Style Q&A with Tanner Guzy. Like many folks, I was introduced to Rip and Starting Strength through CrossFit around 2010 and had been using the methods described in The Book to coach myself and others. Absolutely. What can I do? Now that Jordan F, Austin Baraki, mark's son Matt Reynolds plus his best wife Niki Sims are ejected out of Starting Strength, it seems that Nick Delgadillo has been promoted to mark rippetoe's right-hand man, after seeing how he is doing a lot of the day-to-day work in WFAC based on what I am been following at Starting Strength forums. Sherdog.com is a property of Mandatory Media, LLC, monitoring_string = "5200e30beed193e5fe31f8bccc2bdcbf". Please click the button below for a Free Confidential Case Evaluation or call us toll-free 24 hrs/day by dialing (866) 588-0600. Get personalized online strength coaching from a professional strength coach. The Many Faces of the PR: Programming for Data and Feedback, Football Bar Bench Press: Gym Shorts (How To), Strength Training with Autoimmune Disease, Coaching Athletes for the Private Strength and Conditioning Coach, Midfoot Balance Squat & Deadlift PLUS Push the Floor Away Cue, Coaching and Programming Adjustments for Seniors, How to Get Stronger: Elements of Using Strength, Bad Strength Coach? (Ordered by Judge Jane J. Boyle on 12/9/2019) (svc). The Red Flags of Dating with Dr. David Puder, Pt. We also publish a lot of ebooks. In List View, missed workouts have a red Missed notification, and completed workouts show a green Completed notification. Weve got roughly 1,000 clients. They may be able to help you resolve the issue quickly. Bandholz: Every coach is presumably a bit different. For the barbell lifts, follow the advice in this video as best you can. Clients in the Club level of service may elect to keep a specific Associate Coach-turned-Staff Coach if they upgrade to the Standard or Premium level of service. Hindsight is 20/20 in this regard and ultimately, I think that the SSOC business is a good thing and there is plenty of business to go around, but I do not think there should be one entity representing Starting Strengths online coaching presence when there are many individual professionals within the Starting Strength organization. #243 Q&A: Misloading Weights, Body Recomposition, and More! This will open the text editor. #220 Will Lifting Weights Make You Bulky? Read the full Barbell Logic Privacy Policy here. The Ultimate Guide to Leggings (Part 3): Men's Leggings. ReynoldsStrong LLC, No. We try to provide genuinely helpful info. If the problem persists, you can report issues though Barbell Logics Discord Server (BLOC_App_Questions). It looks like it was updated recently, but I can't read legalese and don't really know what it all means. We stick with the basic lifts, like the squat, the deadlift, and the bench press also basic conditioning like rowing or riding an Echo Bike or things like that.