Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

Ep 46: Workout Routine Development

Total Body Vs Body Part Splits
What are they
Total Body
Hitting multiple muscle groups in a single session
Body Part
Hitting 1-2 muscle groups in a single session
Pros
Total Body
Working the body as a whole
Fewer times needed to hit the gym
Typically more multi-joint movements
Allows for emphasis on cardio 
Body Part
Targeting specific body parts
Are you actually though?
Quicker change in body comp due to sheer volume of exercises for body parts
Feel the pump
Cons
Total Body
Longer time needed to look sexy, in general, due to overall lower volume for body parts
Can be tough to complete all movements in a busy gym
Body Part
Increased need to visit the gym more often
Takes time away from cardio
Can build excessive muscle mass
Chasing the pump
Overall, I suggest going with the total body splits to allow for more time to get the necessary cardio in. Once people switch from body part splits to total body splits in the program, 99% of them enjoy the change and enjoy the freedom to not be tied to a gym 4-6 days/wk.
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 45: Plyos For Pelvic Health

If you’re new to the newsletter/podcast, you’ll want to check out episode 41 to get a little more detail of what plyometrics are.
The pelvic floor is comprised of ~30% type II muscle fibers.
What does this mean?
These are the fast twitch, quick response fibers.
These fibers are quicker to adapt and grow.
To stimulate these fibers, men and women need to be heavy lifting and perform quick reaction type drills to stress these fibers, and have them adapt.
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 44: Live Q&A

Last weekend, I did a live podcast to answer questions on Instagram for anyone who tuned in.
One question that came up was continuing to train with a recent injury.
I talked about a few modifications this fella could make.
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 43: Feet First: Foot Care For The Mountains

Your feet are the only point of intended contact with the ground.
Ensuring your feet are solid and able to handle the demands the mountain places on them, is priceless.
Topics:
1) What the foot is
2) How to keep them healthy
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 42: Increasing Bow Poundage Do's and Don'ts

Archers who don’t workout, plan to get stronger and bump up their poundage by simply shooting their bow.
While this is very specific to your desired goals, you may be creating some imbalances. You're likely missing out on addressing deficits in your strength, and mobility, that could really bump up your draw weight so you can shoot further, or a heavier arrow.
Wilderness Readiness Quiz
Wilderness Fitness Institute
 

Ep 41: Footwork Drills For Runners

Speed work in your workouts as a runner is crucial for longevity of your career, and performance.
I touched on sprinting to enhance endurance on an earlier episode.
Plyometrics and footwork drills won’t just extend your career, but it’ll get you that half step ahead of the competition.
Whether that competition is during a race, or in the elk woods.
Being quicker, more fit, and more capable of getting around the mountain puts you a step ahead of most of the crowd so you’re ready to get after it.
Tune in for the “why” and “how to” for speed work.
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 40: How Long Does Postpartum Depression Last?

Postpartum depression. 
Not something to take lightly since 10-20% of women experience this. 
As a women, you are not alone in this time of your life, as isolated as you may feel at times.
As a spouse, you will experience this second hand and need to provide the type of support your spouse needs in order to progress through this stage of her life.
Exercise and sleep have a huge role in the onset of, and progression through, postpartum depression.
Edinburgh Postnatal Depression Scale
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 39: Does Squat Depth Matter?

Squat depth is something that isn’t necessarily a skill God gave us, especially when we load ourselves with weight. 
It’s a skill I find myself coaching quite often in the clinic, and with my online clients.
Our brain’s desire to get the job done, not necessarily caring about technique..
Not just with squatting, but with all functional activity. 
Being human, we have imbalances.
Usually, this isn’t an issue.
However, when we aren’t aware of our imbalances, we can’t correct them, leading to greater imbalances, which then can lead to symptoms of some kind.
In this podcast, I cover 
The goal depth to get to
Why squat depth is important
Modifications to help you get to the desired depth if needed
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 38: Solo Adventure Safety

Communication. Planning. Safety Nets.
Communicate with your family/friends from home about your location and dates...
But also, communicate with Fish & Game and/or Forest Service in the area you plan to go.
Plan for the weather. Plan for poor circumstances. Plan for the worst, so when it happens, you're not up Shit's Creek without a paddle. 
Fitness. The single largest safety net a mountain hunter can give themselves. The highest quality gear doesn't make your two legs, heart, and lungs function any better. If you can't physically go, you're stuck in the situation. At that point, hopefully you've invested in solid gear to get your through the sticky situation. 
Imagine if you'd invested in your health/fitness prior to the hunt though? 
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 37: Squatting Knees Over Toes

If you've developed knee pain, and have googled what to do, you've likely come across the Knees Over Toes guy.
You've tried it, and your knee pain didn't get better.
You've also likely tried physical therapy, didn't feel challenged, and stopped going because you weren't shown the value physical therapy can have in bettering your condition. They coached you up to say knees over toes was bad, and you shouldn't do it.
In this episode, I talk about the blend of both.
Wilderness Readiness Quiz
Wilderness Fitness Institute