Have you ever wondered if your workout is as effective and efficient as it needs to be for you to get

great results? And not just great results in building muscle or getting stronger, but improving

your mobility, increasing your cardiovascular heart health, and a variety of other metrics that will

make us leaner, help us build our longevity, and make us just generally harder to kill.

Well, that's what we're going to be talking about in this episode.

I dive in with a longtime friend John Russon, who is a doctor of physical therapy and has

been coaching people for 20 years, including really high-level professional athletes.

He is a super, super sharp dude.

And today we dive into programming, how to set up great workouts. What are the six pillars of fitness that we need to be focusing on? What are the six basic movement patterns we need to be training? If you're training two times a week, three times a week, four times a week, how should those workouts get set up? And so we just go all in on this stuff. So if you have ever wondered about how to set up a workout schedule, then you need to be checking this episode out because it is like I learned a ton and I have been programming workouts for 17 years. So it's been excellent. John Russon is a wealth of knowledge. I think you're going to like this one. You're listening to Get Leener and Live Longer with Nate Palmer. Show up for busy people who want to maximize their energy, burn fat, and build a body that feels as good as it looks. I'm your host, Nate Palmer. I'm going to coach since 2008. I believe that looking great and feeling unstoppable doesn't require hours out in the gym or giving up all the foods that you love. This show is where I share real strategies to help you get lean or live longer and unlock your million dollar body,

one habit, meal, and workout at a time. So if you're ready to cut through the noise, take control of your health, and finally feel like a high performer again, let's do this. Dr. John Rosen, dude, it's good to see you. Thanks for being here. Appreciate you. So for those of us who maybe mispronounce your last name or are not aware of who you or what you do. Could you just give a little bit background?

Yeah, I'm the owner and CEO of Painfree Performance Specialist Certification. We've certified over 20,000 coaches, physical therapists, and physicians

over the last nine years. And it's the fastest growing and it's the biggest privately owned

certification company in the fitness

industry and alongside that i've been coaching for 19 years uh i'm a physical therapist

strength conditioning coach personal trainer and my focus now is in health performance and longevity

and i have a client list of a lot of diversity from athletes all the way to people that are incoming

their later years of life and everyone in between. But running personal training, running team

training, the education, and then we have a couple other different tech offerings that are coming

through as well. That's amazing. So what came first,

physical therapy or the training side? Training side. So I started my career off as a training

conditioning coach. 19 years ago, I trained my first athlete who was a high school football

player. And then from there, I spent the next like 12 or 13 years, really 99% of what I did was

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