Thyroid Strong

98 / How to Train Intelligently for Superior Performance with Rocky Snyder

by | Sep 3, 2020 | Podcast

Most training programs focus on simply building strength. That’s an important part, but it ignores crucial parts of the human condition. We don’t naturally move the way we often train. But what if we trained based on how we move? That would lead to more balanced strength and reduce the likelihood of common injuries.

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Key Takeaways

Most workout regimes are based on bilateral action. But this is not how we normally move. By focusing on asymmetrical split-stance exercises, you will both improve strength and increase natural balance. This will allow you to move freely and avoid injury.

A comprehensive workout needs to be a combination of strength training with dynamic movements. To ignore one part of the picture is to create a potentially harmful imbalance.

About Rocky Snyder

With nearly thirty years of experience as a trainer, Rocky Snyder has a firm grasp on the connection between strength and mobility. Rocky is a Certified Strength & Conditioning Specialist, an NSCA-Certified Personal Trainer, Certified in Applied Functional Science, NASM-Corrective Exercise Specialist, a licensed US Soccer Coach, and a USA Weightlifting Coach.

Training for Dynamic Movement

In today’s episode, Rocky explains the need to think not just about how we train, but why we train the way we do. There is a danger in taking for granted the way we exercise. Most workouts don’t actually consider the way that you and the population as a whole actually move. Rocky advocates training based on how we move outside of the gym, rather than just on strength for strength’s sake.

The Role of Asymmetrical Movements

By taking the history of how we train into consideration, Rocky sees that we’ve been ignoring the elements of natural movement. This has led to an increase in injuries. When we train with asymmetrical natural movements in mind, we become more limber and less likely to get hurt. By utilizing unilateral and contralateral training, the spine and joints are unlocked so that we can freely move in all directions with strength.

How can you train to support your movements outside of the gym? Leave a message below!

In this episode

  • The need to consider why we train the way we do [2:10]
  • Focusing your training on balance [4:50]
  • Techniques for supporting supple movements in athletes [9:53]
  • Three principles to include when designing a training program [16:55]
  • Important considerations for training under load [27:30]
  • Building muscle as a protective organ to increase longevity [34:50]


“Training intelligently is actually stepping back and looking at the approach to training that we’re taking right now where an individual, as well as the population, is in regards to their ability to move and designing a program based on that information.” [4:02]

“The way in which we’re training our athletes is to be like a very strong tree; to be rooted into the ground and support tremendous weight up above instead of being a subtle tiger.” [9:18]

“There’s a place for kettlebells, barbells, and dumbbells. But there’s also a place for owning movement in your body that will regulate a greater amount of strength and performance.” [16:42]

“The purpose here is to try to unlock your potential by giving you movements that actually train the whole body to perform and not just one joint. And the effect is immediate!” [45:54]


Find Rocky Snyder online

Follow Rocky on Instagram | Facebook | Linkedin

Return to Center by Rocky Snyder

Anatomy in Motion

Gray Institute

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Podcast production & marketing support by the team at Counterweight Creative

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