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Dr. Greg Chaplin, PT, DPT, CSCS

@chaplinperformance

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Helping high-performing adults get back to confident lifting.
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A few months back, I had to do some continuing education. And I decided to do a neck course…. After all, I work with the neck a lot. Why not get some new perspectives? Well, as someone who also has neck issues, I regretted it. Not because there weren’t a few nuggets. But because I left feeling scared of my neck. Later that week, I almost had a panic attack in the gym because I was feeling my neck. When I mentioned this to my doctor at a check-up, he said the same thing happens to him after conferences. The term for fear after exposure to medical information is medicalization. And typically, the more you worry about your imaging and possible diagnoses, the more fearful you become. So all these years, I thought, “if I know more, I’ll be able to get myself better…” But in reality, it was the opposite. And when it comes to the neck, PT tends to be EXTRA cautious. That caution made me scared to feel the neck or work it to stand up to the gym or playing music (my two passions). 
And so I avoided loading it. I also believed that full function was possible without it… After all, if no one loads the neck, it must not need to be loaded, right? But this logic doesn’t stand up… We wouldn’t do that in any other area of the body. And so, this shouldn’t have been a surprise: I created and implemented my New Neck Protocol and resolved chronic issues by 95% within a few weeks. Then I released it to 100 others and their stories blew me away. The truth is that traditional PT isn’t enough for active folks. And if you want to build a neck that stands up to the thing you love, it’s time to take a new approach. Comment New Neck and I’ll shoot you the link. by @chaplinperformance
44
7 months ago
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I am going to work on getting my physique less mid and stop talking as much about biomechanics. Problem is… I’m a nerd. But seriously, knowledge is very rarely the key to unlocking progress. It’s understanding the right decision to make at the right time. It’s getting clarity about your behavior and how your body responds. It’s learning to trust your body and be confident in how you move so you can perform and show up in life. You aren’t going to do that by “figuring out” your body. You’ll do that by getting a guide to help you focus on the right things at the right time at the right speed. It’ll take longer than you want. It’ll be more expensive than you want. It’ll be totally worth it. Feeling like your best self doesn’t have a deadline or a price tag. So settle in, chill the fuck out, and start getting your life back. by @chaplinperformance
19
2 months ago
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It’s now normal for me to get DMs saying the NewNeck Protocol solved issues that YEARS of PT couldn’t. But honestly… I’m not surprised. That’s exactly why I made it — to fix my own symptoms after 15 years of failed approaches. Here’s the gap no one talks about: We progressively load every other body part… except the neck. Why? Fear. We change setups & positions for every other joint… except the neck. Why? Research bias. We tell people flare-ups are normal elsewhere… but not in the neck. Why? The symptoms are “weird,” so we avoid them — even though research says they don’t mean damage. The NewNeck Protocol fixes that gap with a simple, biomechanics-based progression: Phase 1: Isolate → Build load tolerance Phase 2: Intensify → Restore capacity Phase 3: Integrate → Posture, balance, eye + neck function, lifting It’s simple. It’s standards-based. And it just works — for a fraction of the cost of other “solutions” that go nowhere. I’m grateful this is helping so many people, because I never want anyone else to waste years like I did. If you’re ready to train your neck like the rest of your body — smart, progressive, evidence-based — pick up the NewNeck Protocol and join the results you see here. 👉 Comment Neck Type and I’ll DM you a free roadmap. You’ll find out your neck type, what to do first, and how to progress step by step. by @chaplinperformance
81
a year ago
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I’m going to talk a lot more in coming weeks about how I look at asymmetry. Asymmetry isn’t something you “fix” but it is something you “manage.” And by expanding options when needed with the right cues, constraints, and accessories, it can allow you to expand performance while managing discomfort. I find that small improvements in the ability of my chest wall to change shape against this bias yield a lot of performance improvements. One caveat: There is a right and a wrong way to go about this project. Wrong way = avoid training, make asymmetry a barrier. Right way = see asymmetry as a normal part of training, manage it as part of your decision making process. The goal is still comfortable, scalable, performance. by @chaplinperformance
2
5 hours ago
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Here’s a longer clip from my conversation with a client who just completed our 90-Day Rebuild program. He went from feeling lost in the gym and lifting cautiously to understanding how to work with his body. He’s now back to confident lifting, doing all the heavy compounds he wants, and feeling great. He still has tension or off days from time to time… that’s realistic. But it no longer controls him, and the severity and duration are way less. Now if he does have a flare, it might be a day when it used to be a whole week. And more importantly, it’s not limiting him and he has the lifelong skills to continue improving how he feels and performs. The part of the conversation that excited me the most had nothing to do with lifting though… He told me about going on a date, something he wouldn’t have done before because he was too focused on managing symptoms. The confidence he gained as a lifter is having big impacts outside of the gym. He’s got his edge back and I can’t wait to see how he takes that forward into the rest of his life. He absolutely crushed it and put it the work. So if you’re reading this man, thanks again for all your effort!!! by @chaplinperformance
0
4 days ago
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Did I miss any? by @chaplinperformance
1
4 days ago
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It’s easy to blame a neck hump on “tight neck muscles.” But usually, it’s that the muscles of the neck are being used differently. When the upper ribs stay static, the front neck muscles get really good at pulling the head and neck down and forward. This contributes to the posture that associates with neck hump. Learning to position the head over the rib cage and then use those same muscles to lift the ribs is a great way to restore the lost options. In my New Neck protocol we work up to this variation. We also include 5 other key neck movements in 3 phases that restore movement, posture, and resolve tension. Comment New Neck to get the protocol. by @chaplinperformance
42
5 days ago
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When trying to hit a fitness goal, the frame work I use is: Define - A milestone and limiter Design - A simple program to address the limiter Decide - The weekly decisions that keep training moving forward For the half marathon, my milestone is task completion. My limiter is aerobic base. My plan is lots of easy running, some long running, and some tempo work. Frequency is my primary lever. Week to week, I’m using auto regulation and relative volumes/intensities to keep my deadlift alive while also keeping recovery available for my running. Goal is to do my first half and then deadlift 480 for an all time PR two months later. I’ve found that when you stop trying to optimize and start focusing on prioritizing, everything else comes together so much easier. The vast majority of people I’ve met who get stuck, especially as busy adults, are focused on the wrong thing . If you don’t have a milestone or a limiter, or a simple plan to address it, progress is difficult. Don’t do more… do more of the right things at the right time. by @chaplinperformance
0
5 days ago
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Just because you don’t bend your knee, doesn’t mean the back leg simply disappears. Forces are forces. And they must all be considered! Happy growth! by @chaplinperformance
8
6 days ago
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I recently helped a client sense what it was like to get his heel to raise straight up away from the ground. He immediately went from feeling sketchy tendon pain to relief and a strong calf contraction. And this type of reaction is common, both in this case and in general. When pain or injury occurs, the body shifts demands away from the working muscles in the region. Good rehab and training reeducates the individual to use their muscles. In this case, keeping the heel directly under the tibia and translating the body vertically will give you the calf engagement you need to solve a myriad of painful problems at the foot and ankle. Most people I meet who think they are a special case just need to learn to concentrate the right amount of load into the right areas. And while this is simple in theory, applying it in practice can be tricky. Don’t get caught up in a special exercise wild goose chase just because you didn’t execute the basics properly. If you need help with that, that’s why you get a coach! by @chaplinperformance
0
7 days ago
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Okay hear me out… We’re all familiar with zone training for running. And you can use a formula or app to estimate yours. Each zone biases a certain intensity, lends itself to corresponding amounts of training volume, and associates with certain adaptations. But before we had heart rate monitors, people paced by running easy, moderate, or hard. That’s why people will say zone 2 is a conversational pace. So it begs the question… if your heart rate monitor says your zone 2 is 135-148 but you can have a full on conversation at 160, what’s your actual zone 2? My contention is that is likely makes more sense to pace yourself subjectively and then look to see what the heart rates are as a point of data. Runners? by @chaplinperformance
10
8 days ago
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Easier to blame deadlifts than unmanaged stress, emotional turmoil, and low step count. But I know better. Do you? by @chaplinperformance
8
9 days ago
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