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Zeren PT & Performance

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Zeren PT & Performance

Chris Johnson is a world-renowned physical therapist and performance coach who is based in Seattle, Washington.

Chris Johnson is a world-renowned physical therapist, performance coach, and international speaker, who provides world-class care and coaching to avid runners ands triathletes in Seattle. He is the founder and director of Zeren PT LLC whose mission is to provided unparalleled physical therapy and performance coaching to runners and triathletes. He is also the CEO of the RunCadence App which is an IOS devices that helps runners apply the science of step rate or cadence to their training. He is a sought after international public speaker with a focus on managing runners and triathletes with dealing with lower extremity complaints particularly related to bones stress injuries and tendon disorders. He has written several texts and contributed chapters to various publications.

06/09/2022

Runners presenting with Achilles tendinopathy (AT) can be all over the map in terms of their irritability & tolerance to exercise.

Sometimes, they only get pushback w/ hills, brisk running, or when “shoeing down.”

In other cases, the tendon is a hot mess, and walking more than a hundred yards is a chore, or one adopts a hitch in their giddyup. I speak from experience 😉

As much as the goal may be to work 🏃🏼‍♂️🏃🏽‍♀️ up to exercises involving high contraction intensity (> 90% of a max voluntary effort), not to mention plyometric work, we often need a few in-between steps. Imagine that?! 🧐

Enter SHOULDER EXTENSIONS COMBINED W/ SINGLE LEG CALF ISOMETRICS

These are a staple in my programming for runners presenting w/ a more sensitized or reactive AT to get some meaningful load through the region.

The primary reasons to consider this exercise as part of a progressive loading program for 🏃🏼‍♂️🏃🏽‍♀️ w/ AT are as follows:

NO PLACE TO HIDE | Isolated single-joint tasks seem important for tendon rehab because, in this case, there is no place for the CMC & Achilles tendon to hide.

UPRIGHT TORSO | Common denominator among the best runners in the world.

FATIGUE RESISTANCE | Builds fatigue resistance in the posterior shoulder musculature, rotator cuff, and spinal extensors—excellent, esp for triathletes considering the overhead demands of swimming.

"DO IT!" | You gotta do this exercise to appreciate how it promotes moving purely vertically, which is important because people often shortchange the exercise by leaning forward.

Reminders:
🔹Don't treat isometrics as a right of passage; their value is missed if only viewed for pain amelioration.
🔹Aim to keep the foot straight so the big toe is pointed towards high noon, except for hip versions.
🔹The non-balancing leg shouldn't be doing s**t aside from augmenting your balance so you can focus on loading the stance leg.
🔹Draw the arms parallel to your torso w/ elbows straight, wrists neutral, & palms facing forward.

While the dosage will be dictated by the context, goals, & desired adaptations, I often find myself using 10s holds on 10-15s rest. Beyond that, it's up to you to plug and play.

05/29/2022

Neglecting to challenge runners from an overhead standpoint is a common pitfall among many strength & conditioning programs.

While running is a lower-body dominant activity, there are benefits to having runners work overhead.

In this video, I'm highlighting a simple overhead marching progression I routinely use in working w/ runners, especially triathletes, given the performance demands of swimming.

Why are these important?
📌Challenges trunk control & breathing
📌Demands single leg balance since the arms can't contribute
📌Challenges the performed to get tall…a common denominator among the best runners in the world

So how should they be worked into the program?

I routinely incorporate one of these variations at the beginning of a strength session before getting into the "meat & potatoes" of the workout. Feel free to also put em' at the end, especially if that's the athlete's preference.

Sample strength session for an adult competitive runner...

🔹10-min walking warm-up at 3.2-3.5mph

🔹March w/ Bulgarian bag: 3x1-min passes. Work to rest 1:1

🔹Farmer's March: 3, 60-90 sec passes holding 24kg KBs in each hand. Rest 2x work duration.

🔹Rearfoot-elevated split squat 3 sets alternating b/w sides holding a 30lb DB in the opposite arm relative to the stance leg. Work up to an 8/10 RPE on a 2-0-2 tempo.

🔹Band-Resisted Hip Flexor Training: 2 rounds working up to an 8/10. Rest 2x work duration.

🔹Single leg calf raises w/ the non-working leg on a platform. Alternate b/w sides. Complete 3 sets holding a dumbbell (30% of BW) and complete reps to a metronome at 30bpms til reaching an 8/10.

Note: I particularly like the march w/ dowel rod for youth & novice runners. It's also great to weave into your daily routine as a "movement snack."

Happy Memorial Day.

05/27/2022

Breaking down the MetaRacer.

05/19/2022

I typically don’t use a foam roller or do wall squats but when I do this is what they look like.

Apologies if I haven’t been posting as frequently as I’m working on a monster project with my buddy Mike.

This wall squat variation is a simple progression that serves to challenge the pretibial muscles and calf muscle complex.

Naturally it will also serve to challenge that muscle group that can never get enough love… the quadriceps.

As you go down slowly raise onto your toes.

As you return to the top of the movement pull the front half of your foot off the ground towards your nose.

I like doing this exercises using a 3-0-3 tempo…3sec on the way down and 3sec on the way up.

Don’t forget to get a solid quad set at the top of the movement because that’s what’s up.

I like using this drill early in the post-op rehab process following certain surgical procedures though it can be used far and wide.

Given all the regions and tissues involved there’s really no place any muscle group can hide.

So give it a go and circle back with any questions.

Thanks for taking the time to tune into this lesson.

05/04/2022

The Zercher March is a drill I routinely use in working with runners and triathletes that will help keep you running “toight.” 😜

Once you have a practice, you'll quickly appreciate it challenges you to keep your torso upright.

This is a common denominator of the best distance runners in the world when you look at the research on this topic.

And I hope you don't subscribe to some mystical, magical angle of lean for runners, as that'd be myopic.

As I always teach, we find our angle of lean dynamically, and it's influenced by factors such as but not limited to wind, speed, incline, context, and intent.

Hope this doesn't ruffle too many feathers but just wanted to offer up my two cents.

When performing a pass, strive to do it in a smooth, fluid manner.

And please don't ever hold it against me if I don't use perfect grammar or for my candor.

With race season upon us, I wish you the best over the next several months.

And if you are rebounding from injury or in a training funk...

Stay patient and persistent as greener pastures await on the other side of the hump.

So carry on and consider trying the Zercher March as you go.

I hope you find it helps with your running flow.

04/21/2022

Kettlebell Pull to High Knee March

This is a drill combo I often do when I need to be efficient with my time.

I hope you find it helpful and perhaps even sublime.

Start by securing a set of heavy dumbbells or kettlebells.

While everyone is likely to approach this with a different lifting background, holding weights that are ~70-80% of your bodyweight as a target is rather swell.

Grab the weights and pull them off the floor until you are standing tall.

And while we're on the topic, please don't call them a kettleBALL.

Now that you're upright and standing tall towards the ceiling or sky, march in place and make that s**t look fly.

I generally aim for the following...

1 deadlift | 1 march per side
2 deadlifts | 2 marches per side
3 deadlifts | 3 marches per side
4 deadlifts | 4 marches per side
5 deadlifts | 5 marches per side

I bet you'll be ready to put the weights down by the end of this drill combo.

And if you live in a place like Seattle, you may need to consider wearing a rain poncho.

I generally aim to do these 3-4x over the course of a day.

Okay...gotta hop and get back to my crochet.

Happy Thursday!

03/17/2022

📣 Course Announcement 📣

LINK IN BIO

On behalf of and myself, we're excited to announce course dates for BONES, TENDONS, WEIGHTS, & WHISTLES.

The Spring 2022 edition will be taking place on APRIL 9th, MAY 5th, & JUNE 4th, and oh, it's going to be blissful.

The days will run from 8am - 1pm Pacific Standard Time.

For everyone who's taken BTWW, you’ll be happy to know they found it quite divine.

While Nathan and I do a good job (if we may say so) covering bone stress injuries and tendon disorders, we always found it tough to give the nutrition and energy component the due diligence it deserves.

Fortunately, when we asked Becca if she wanted to teach this part of the course, she said yes with no reserve.

If you've enjoyed learning from Nathan and me over the past several years…

Wait til you hear Becca speak...we're confident you'll be all ears.

I should also mention that this will be the last time we offer 2 for 1 pricing, meaning that 1 registration fee gets you 2 spots.

So snag a colleague or find a partner willing to split the cost.

Should you have any questions, please visit the link in my bio or send any of us a DM.

Otherwise, we wish you well, my friends.

03/04/2022

Single leg decline squat to high knee march is an excellent drill to challenge the quad and single-leg coordination.

When I first started playing with this drill, I found out 24 hours later not to screw around when introducing it after experiencing gnarly muscle damage (DOMS). My quads were a hot mess!

I still can't get over how much soreness I experienced, considering that I routinely perform various squats as part of my usual lifting routine.

Keys to Success
*Set the slant board at 30 degree decline
*Perform in a slow, fluid manner
*Keep your torso upright to bias the load to the quads
*Get tall at the top of the range

Reminder: Be conservative when introducing this and stick with bodyweight even if you've been training squats unless you're ready to be out of commission for the next 5-7 days.

Have a great weekend!

03/03/2022

⏳Discount Pricing Ends Tonite @ Midnight (PST). Follow the link in my bio to learn more and save $60 💵

First off, I want to extend a massive 🙏🏻 to everyone who purchased and/or supported me w/ this resource suite. I poured my 💙 & soul into it & it's been incredible to get such glowing feedback about how it's helping coaches & clinicians reclaim precious ⌚️ by streamlining their workflows while elevating the experience for their patients & clients.

FREQUENTLY ASKED QUESTIONS 🙋🏼‍♂️🙋🏽‍♀️🙋

Do I get lifetime access when I purchase the resource suite?
YES | You'll have all the files accompanying this resource for the rest of your life, including updates if you purchase by midnite tonite (PST)

How long are the webinars?
~45-60 min | Every month, I'll be taking you through a LIVE Zoom call to discuss the exercises & how I incorporate them into rehab as well as performance coaching programs.

What happens if I can't attend the live webinars?
No Problem | You'll be provided w/ a private video 🔗 for your viewing.

Can I put my company logo on the PDFs for co-branding purposes?
Yes | The Chris Johnson PT name & logo cannot be removed, though.

Can the resource suite be used throughout a plan of care and coaching purposes?
YES | This is the entire reason I created this resource suite so you can help runners irrespective of where they are on the injury to performance spectrum.

Why would I buy this resource suite instead of using other exercise platforms on the market?
Nothing compares to it | If you want to serve runners, no other apps or products rival it. Otherwise, I wouldn't have gone through the trouble of creating it 😎

Can I apply the LIVE webinars toward my professional CEU requirements?
Though not formally approved for CEUs, I'll provide a description, timeline, & list of objectives that may be eligible via a petitioning process per your state requirements & regulations.

02/28/2022

A pic from my favorite run on the planet. Shoot me a pic of yours and include the location hashtag

Kauai

02/17/2022

Was really fun to team up w/ a fellow friend and to share some actionable information for people looking to take up

Journalist Julie Compton did a great job with this piece.

To check it out click the link in my BIO.

Address

648 Fir Street
Edmonds, WA
98020

Opening Hours

Monday	9am - 12pm
	4pm - 6pm
Tuesday	9am - 12pm
	4pm - 6pm
Wednesday	9am - 12pm
	4pm - 6pm
Thursday	2pm - 5pm

Website

https://www.zerenpt.com/

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