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Rishi Suvarna

@coachrishisuvarna

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I-Y-Ts, light external rotations, front raises, Y raises, stick dislocations — they all have a place.

But they’re often treated as the destination rather than a means to an end.

For me, shoulder health is about progressively building the capacity to move, control and eventually load the shoulder through a large available range of motion.

That’s why my warm-up might include stick dislocations and circles, and some targeted cable rotations.

But my actual training also includes things like behind-the-neck presses, upright rows, pull-ups, deep deficit push-ups and dips.

Not because everyone needs to do these exact exercises.

But because the shoulder needs exposure to different positions, different ranges and eventually load in those ranges.

Move → Control → Strengthen → Load.

The goal isn’t to keep the shoulder permanently protected from challenging positions.

The goal is to make those positions less challenging.

Shoutout to @adammeakins for the inspiration for this reel…

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Chris Williamson speaks about something he calls The Lonely Chapter.

It’s that phase where you’ve changed enough that your old environment no longer feels aligned, but you haven’t yet become the person who naturally attracts your new one.

It isn’t a value judgement on anyone.

Your old friends aren’t wrong.
Neither are you.

Sometimes your priorities simply begin to diverge.

I think over the past year I’ve slowly found my way into that next chapter.

For the longest time, I believed becoming a better coach meant acquiring more knowledge.

More books.
More knowledge.
More kilometres.
More clients.
More experience.

What I failed to appreciate was that knowledge alone rarely creates impact.

Communication does.

Lately, I’ve been fortunate enough to be surrounded by friends and colleagues who have been quietly mentoring me in ways I didn’t even realise I needed.

They’ve encouraged me to smile more instead of always trying to look serious on camera.

To stop waiting for people to approach me and instead walk up to complete strangers and start conversations.

To see social media not as a place to collect followers, but as a tool to educate people I may never get the opportunity to meet in person.

To think bigger than coaching the handful of people standing in front of me.

None of the above came naturally.

Every one of them felt uncomfortable.(still do)

Which probably means they’re skills I should have been developing all along.

So if you’re in your own lonely chapter right now, don’t rush back to what’s familiar just because it’s comfortable.

Sometimes that uncomfortable middle is exactly where you’ll meet the people who’ll shape the next version of you.

And to the people helping shape mine…

I, Thank you & I appreciate you.

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Concentric overload is one of the very energy efficient ways to train the legs during high running volume phases.

By using both legs on the lowering phase and one leg on the lifting phase, I can expose the working leg to loads that would otherwise be difficult to handle while keeping fatigue under control.

Not magic.
Not better than traditional training.
Just another tool when the goal is to build strength without accumulating unnecessary fatigue.

I get to challenge my quads sufficiently without battering my joints as much because of which I don’t feel flat the next morning on my run.

#StrengthTraining #HybridTraining #Running #Sufferwell ConcentricOverloa

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ECCENTRIC OVERLOAD TRAINING

One of my favourite ways to train the hamstrings.

Use both legs to curl the weight up and one leg to slowly lower it down.

The hamstrings are capable of handling more load eccentrically (during the lowering phase) than concentrically (during the lifting phase), making this a simple way to create an eccentric overload.

Great for building strength, improving tissue resilience, and enhancing the ability to absorb force.

Sometimes the simplest methods are the most effective.

#hybridtraining #strengthtraining #runners #fitness #health

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Spine health drills are not useless.

The McGill Big 3, dead bugs, bird dogs and similar drills can be very useful when someone is starting out.

They teach you awareness.

They teach you how your rib cage and pelvis relate to each other.

They teach you how to create tension without randomly over-bracing.

But the problem starts when these drills become the entire plan.

At some point, the goal should be to carry that control into loaded movement.

Squats.
Deadlifts.
Carries.
Rows.
Presses.
Running.
Changing direction.
Real world positions.

Because your spine doesn’t just need control on the floor.

It needs control under load, under fatigue and under challenge.

Use drills to learn.

Then graduate from them.

The drill is not the destination.

The transfer is.

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“Functional training” has become a buzzword.

For many, it just means:
• Unstable surfaces
• Random movements
• Getting tired as fast as possible

But here’s the truth — fatigue is not a goal.

If your training:
– Has no progression
– Can’t be scaled
– Doesn’t build towards anything

…it’s not functional.

Same goes for plyometrics.

The moment you say it, people think:
Box jumps. Explosive. Advanced.

Reality?
Most people would benefit more from basic, low-level plyometric drills done consistently and correctly.

Functional ≠ complicated
Functional ≠ flashy
Functional = purpose-driven + progressive

Stop chasing sweat.
Start chasing adaptation.

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Deep ≠ Quad.

A lot of people are obsessed with depth but have no idea what they’re actually loading.

If your knees don’t travel, your quads don’t do all the work. The weight and a lot of weight can be moved but it’s not necessarily always your quads.

Train with intent.

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Heel elevation isn’t the problem. Misusing it is.

Somewhere along the way, it became a “hack” instead of a tool—and now people are stacking random fixes without understanding the basics.

If the setup and the movement pattern don’t match, you’re just making the squat worse.

Better coaching always wins.

I hope this helps, if it did then please share it with a friend who you think can use this information.

Thank you

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This wasn’t just a workout. This is training.
For a goal, done with intent.

3×3K going from 5:19 > 5:10 > 5:00
Then a 5K @ 5:34… on tired legs.
Because pace only matters if you can hold it when fatigue hits.

Took that same mindset into the strength session—
Assorted plyos and deep tier work to keep the body firing and ensure the hard days remain hard.
Equipment focused Strength work to build/maintain muscle mass in the upper body.
Axial loading to stay tall when gravity is trying to weigh me down.

I’m just trying to build a physique that can stand the test in the long game, because that’s what I’m here for.

The Game of Endurance !!!

Train your body to respond under pressure by building up fatigue and then letting it recover from it.

Obsess over the process.

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Your set up does not decide how much you lift but it decides how you feel while performing a certain load.

Practice the following to feel your best:-

1. Be Intentional with your grip, you should know how wide and where on the barbell is your spot.
2. Weld your palm onto the barbell.
3. Clench your jaws & broaden your eyes, this will get you in the zone.
4. Get under the bar and place the bar on the meaty part of your trapezius.
5. Before you un-rack the barbell make sure you are right underneath the bar i.e mid foot or heel directly under the bar, stand up like you are performing a squat.
6. Walk back while maintaining a braced core.
7. Take a minimum number of steps back to get to your start position.

All of the above might feel like a lot but if you practice it and make it a ritual it will become second nature.

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This information is not sponsored by “BIG CREATINE CORPORATIONS”

I have been using creatine monohydrate as an integral part of my supplement stack for many years and I can clearly say that it has proven to be one of the wisest informed decisions I have made and stood by.

Apart from all the studies in recent times I have anecdotal evidence that it has worked positively for me on doeses way higher than the standard 5 grams per day.

Do not consider this as a guideline and feel free to consult your doctor before starting or upping your dose but make sure whoever you consult has first hand experience of supplementing creatine monohydrate and is not adding to your list of misnomers about this widely researched molecule.

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It’s not just about run more bro.

It’s about building tissue tolerance and capacity patiently over months and years.

As important as running volume is to get better at running what most people I’ve come across conveniently undermine is the importance of sports nutrition and strength training.

Neither sports nutrition nor strength training will guarantee you a injury free running career but both these facets go a long way in building a strong skeletal system that will build a resilient body which in turn is better prepared to handle the high demands that running puts on the human body.

Pair all of the above with good sleep hygiene and a sleep routine and you have a potent combination that will help you get to your goals.

Just know that you can not speed run this process, it will take the time it takes.

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