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Chapter 1: What are the most underrated exercises in strength training?
But you don't have to train to failure in order to see results.
Danny.
Steph.
I'm so excited. I mean, personally, I'm also excited just to get to see you again for the second time this week. That's lucky.
I know. It's good, isn't it? Yeah, we don't see each other for... It feels like it's a long time between when we get to see each other lately. But yeah, twice in one week. How good?
I know. So good. But welcome back and thank you for being here. And for any new listeners or people new to, I suppose, our Kick Orbit, Dani is our head trainer.
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Chapter 2: How should I train to failure for optimal results?
You've been... Our head trainer since 2017, before the app even existed.
Crazy, huh? I was talking to someone about this the other day. They were asking me how long I'd been doing it for. And yeah, it was the first time in a while I'd actually thought about it. I was like, it's crazy.
Yeah, almost 10 years.
Yeah.
That's so cool.
Wild, isn't it?
Yeah. And they still love you because we put a question box out. You do. You really do.
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Chapter 3: What is the best modality for fitness and longevity?
But we put a question box out to the community and, I mean, questions came through, but there was also a bunch of, oh, I love Danny. Please tell me there's more masterclasses coming out with Danny. Love his strength training. Love his straightforward approach. I've learned so much. There were so many beautiful messages. I organized a group of people to send those. Did you? Yeah.
We would keep you on. We absolutely love working with you and love having you on the pod. You always come with such gorgeous little nuggets of wisdom. And we were just talking about before how like annually it's generally around that kind of new year that we've had you on around goals and stuff like that.
But we figured it's kind of been a while since we did a general Q&A and you're our head trainer, expert PT in the room. So everyone's questions is kind of...
Chapter 4: Should I strength train before or after running?
centred around training. Yep. But I actually do want to start with one that is more around kick, seeing as that's kind of where we've kicked off.
For sure.
Pun intended. Yeah, wow. What has been one, or even if you think of a few, but of your favourite memories? And now, guys, I have not prepped Danny with these questions, so feel free to take your time in this one. Favourite memory working with kick throughout the years? There's too many to choose from.
There are lots. There are lots. But I think like the first one that comes to mind is the year, multiple years, but the year where we did the tour. I think that was awesome. It was really cool.
Chapter 5: What are the common excuses for not exercising?
Obviously, you see through socials and just feedback online and stuff about how many people are impacted by the program, but to then go and go to all these cities and even like New Zealand too.
And then to see like how many people show up to these workouts and then how long they hang around after the workout and stuff and just to hear some of their stories and hear a lot of the people speaking to you girls about the impact that the programs had, like that was really cool. I absolutely loved that. It was just kind of cool to see it in person, I feel like. And it was just fun as well.
You know, like there was some very fun and funny times like ā on those trips in the lounges and Laura putting fruit in her handbag and all this weird stuff.
And you actually getting stuck in New Zealand.
Yeah, well, that wasn't one of the funniest times. Yes, that's right, because we had the workout back here in Melbourne that night. And I also remember we left the hotel at about 4.30 in the morning for our early flight, which then left at about 9pm. So yeah, it was fantastic.
That's definitely not one of the high highs.
No, but there's been so many. I think even just like the recording, like, as I said to you before, I was talking about like the journey of kick to someone the other day and just thinking about the progression of...
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Chapter 6: How can I make strength training a priority in my life?
where we've recorded the workouts and the different locations and like recently obviously shooting in the studio, which was the first time I'd seen it, which is so nice. It's crazy that that is what things are now compared to what they were when we started.
But as I say to you guys often too, like it's just so awesome to see not only the impact that the program's had, but just like the progression of both you and Laura as well. Always very inspiring.
Thank you. That means a lot. No, I do. I mean, I do love our filming weeks, but it is, we always have a lot of fun filming with you. I feel like what's been really special about working with you for so long is how comfortable we are. And anyone would know if they've done, you know, the workouts with us, with Danny, that there's a lot of big brother kind of banter energy that happens.
Yes, there's been some interesting workouts recorded, particularly at the back end of a filming week or a filming day, especially when Laura's in there as well. She's in her mood. Yeah, and pretty interesting conversations as well. But, yeah, it's always so fun. Yeah, nearly 10 years is pretty crazy, isn't it?
Chapter 7: What tips do you have for building strength effectively?
It's really crazy.
It's actually just nuts to think about. Yeah, very, very, very grateful to be part of it.
We are very grateful that you have been. All right, into the training questions. High weights and low reps versus low weights and high reps. When would you do one over the other?
I'm going to give a slightly annoying answer. There's a place for both. there's definitely a time and place for both. And I wouldn't say either or is like the magic bullet to any progression. But if you start to look at, I suppose, like energy systems too, you know, lower weights with higher rep ranges is obviously going to benefit your muscular endurance.
And so that can be a great place to start. And I think as well, like,
if you're starting kick and that's your introduction to training and that's one of the things, I probably should have said this before, that's one of the things I love about kick is the fact that I've been able to come in and I guess teach people how to train properly and really give good foundations because I think like for myself and many people listening who didn't have kick or something like that, I spent years of making all the mistakes and not knowing exactly what I should be doing.
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Chapter 8: How can strength training benefit my running performance?
And so... when you're starting out, you're not going to come in and then instantly start doing heavy weights and lower rep ranges. And so I think the lower weight, the higher rep range is quite good when you're learning the new skill of lifting. And again, just for muscular endurance.
But then as time progresses on, if we're talking about progression and progressive overload, which we talk about in the program a lot, you can achieve the outcome with either or. But
instead of doing a heap of reps with really, really low weight, you're probably much better off in terms of time and even just like obviously strength and stuff like that too and power, higher loads, lower rep ranges. So yeah, there's a time and place for both.
I do. Going back to your point of kind of being there for people from the very start of their journey, I think that's really awesome and it's a really great point and I think it's also why I think a lot of people gravitate towards a lot of your strength classes because... you educate them so much within every class.
Outside of obviously guiding the workout, we learn about the muscle groups we're targeting. We learn about all of the different cues to think about. I mean, some of your cues are still in my mind every time I move my body in a workout because it helps me kind of do it properly. And I think to the point of the tours that we did that year, I think one of the things that stood out for me
when we were working out with like 500 people was there was like very ā I don't think I ever saw anyone doing something incorrectly as in people's form was amazing.
It was really, really good. Yeah, and like to your point, obviously when I used to train a lot more people in person but even for myself, you'd have people who have trained for years and you'll give them one little cue and they're like, oh, I've never felt it that way before. And so again ā I'm sure people that do the workout sometimes are like, oh, I've heard him say this a million times.
You almost need like a soundboard. But even now, like when I do... a squat in my head. I'm thinking hips back, knees out, spread the floor, whatever it may be. So you can't hear them enough and it makes a world of difference. There's a big difference between just doing a workout and effectively doing a workout. And I think it's more enjoyable too.
If you're coming in and you've got something to think about and you feel like you're progressing and you know what you're doing and why you're doing it, you want to be there because you actually feel like you're a lot more integrated in the workout itself. And, yeah, if we're going to commit the time to doing it, we may as well do it properly.
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