Unity Gym Podcast

Inner Circle 14 - The Biggest Misunderstanding About Surgery 15.06.2026 8min

Most people think the hard part is deciding whether or not to have surgery.But after coaching injured lifters for more than twenty years, Rad and I have found that's often not the hard part at all.The hard part comes afterwards.When you've done the physical therapy.You've had the surgery.You've gone through the recovery.And yet your shoulder, knee, back, or hip still doesn't feel the way you hoped it would.This episode was inspired by a conversation I've been having with a 37-year-old woman from New Jersey who found one of our SLAP tear rehab videos on YouTube.Her story highlights one of the biggest misunderstandings we see around surgery, rehabilitation, and long-term recovery.It's a lesson that has also been reinforced by surgeons we've interviewed on our podcast, including a 22-year veteran orthopedic spine surgeon who eventually cancelled his own surgery after experiencing the benefits of our UMS training.If you're currently considering surgery, recovering from surgery, or wondering why an old injury still isn't behaving the way you'd like it to, I think you'll find this conversation valuable.Because the operation itself may not be the most important part of the recovery process.Click play and I'll explain what I mean.👉 Watch the SLAP Tear Rehab Video👉 Learn More About Working With Us

Fastest Way To Pain Free Lifting After A SLAP Tear 08.06.2026 38min

*** Get the program card, cheat sheet & coaching support (all) FREE ***👉 https://unitygym.com/slapSLAP tear rehab doesn’t fail because of your shoulder.It fails because of poor structure.Most shoulder rehab programs miss the real problem — weak scapular stabilisers, poor rotator cuff function, and bad exercise sequencing.In this video, I show you how to fix shoulder pain, rebuild strength, and return to training without surgery, rest, or generic physio protocols.This is a complete SLAP tear rehab workout based on elite sports physiotherapy principles — not general population rehab.You’ll learn:• The best SLAP tear exercises for fast pain relief• How to fix shoulder instability and joint “glide”• Why your shoulder still hurts months later• The correct rehab exercise order (most get this wrong)• How to rebuild strength without making your injury worse• The role of rotator cuff training and scapular control• How to manage load and avoid flare-ups• When surgery is NOT requiredThis program is designed for:✔ Labrum tear recovery✔ Shoulder pain from lifting✔ SLAP tear rehab without surgery✔ Rotator cuff weakness✔ Shoulder instability and clicking✔ Returning to gym training safelyIf you’ve tried physio, random YouTube rehab, or rest — and nothing worked — this will show you why.#slaptear #shoulderpain 0:00 Intro1:32 What a SLAP tear is4:15 Why your shoulder hurts months or years later6:45 Why most rehab programs fail8:04 The problem with YouTube13:47 The problem with surgery15:37 SLAP tear rehab workout structure16:41 SLAP tear rehab workout tutorials22:53 5 Key pillars of effective SLAP tear rehab23:37 Structural balance24:19 Technique optimisation24:44 Load management28:07 Progressive overload for a SLAP tear29:59 Program adaptability

Inner Circle 13 - What Grace's Recovery Teaches Us 01.06.2026 6min

On March 1st, 2025, one of our online coaching members suffered a SLAP tear in her shoulder.Seven months later, she was standing on the podium at the Central American Championships with three medals around her neck.Most people hear a story like that and assume it's about rehab.But it isn't.It's about something much bigger.In this episode, I break down why Gracie's recovery story resonated with so many people, the mistake most athletes make when recovering from injury, and why being pain-free is very different from being performance-ready.If you've ever wondered whether it's possible to keep training while recovering from an injury, this conversation is for you.If you want to know more about what it's like to work with us, 👉 click this link here.

Inner Circle 12: Training In The Presence Of Injury 25.05.2026 4min

Here's what that looks like ...The very first Monday of January, I started the year about as badly as you can.I’d finished the previous year pressing 75kg for 5×5 behind the neck.I’d had a couple of weeks away from heavy training.I came back thinking I’d be sensible and regress to 65kg.But I rushed.I was impatient.Hungover from New Year’s Eve.I ignored how my shoulder was feeling.And I paid for it.A couple of weeks later I got the MRI.👉 Click here to learn more about working with us

Inner Circle 11 - Why MRI Results Can Mislead Lifters 18.05.2026 2min

The Difference Between Damage And DysfunctionA viewer commented on our SLAP tear rehab video asking whether the program would also work for other shoulder injuries besides a SLAP tear.And honestly, that question gets right to the heart of how we approach rehabilitation.Because in many cases…yes.The principles still apply.Most people assume that if a shoulder has structural damage, the only real solution is to surgically “fix” the damaged tissue.But over the years, we’ve seen many people regain full shoulder function without surgically repairing the labrum itself.That’s a really important distinction.The MRI may still show the tear years later.💌Join our email list to get these delivered to your inbox.👉 See what it's like to work with us: Watch this short video👉 ⁠Learn more about the UMS system⁠ that has empowered 1,800+ adults to fix their injuries, break through plateaus, and achieve a level of physical performance beyond their years.

Inner Circle 10 - This Might Upset Some Physios 13.05.2026 3min

Watch the video everyone's talking about here:▶️ Fastest Way To Pain Free Lifting After A SLAP TearRad and I make a pretty strong distinction between two very different rehabilitation models.The first is general population physiotherapy.The second is sports physiotherapy.That’s a really important distinction.Most lifters don’t realize these are often completely different approaches.General population rehab is usually designed around helping people return to basic daily function.Can you get dressed without pain?Can you lift your arm overhead?Can you get through the day comfortably?And to be clear…There’s absolutely a place for that.But the problem is that serious lifters often get treated using the same framework designed for people who don’t train very hard, don’t place high physical demands on their body, and often don’t fully follow through with rehab anyway.That’s where things start to break down.👉 See What It’s Like to Work With UsWe've helped 1800+ adults train through injuries, chronic pain, and frustrating plateaus to transform their bodies. This Youtube channel video shows the exact system we use.👉 Apply for UMS Online CoachingWe're about to open up limited spots. We weclome 8 new members each month. Apply now to kickstart your UMS training journey!

Inner Circle: SLAP Tear Rehab Video 11.05.2026 5min

👉 Watch: Fastest Way To Pain Free Lifting After A SLAP TearSLAP tear rehab doesn’t fail because of your shoulder.It fails because of poor structure.Most shoulder rehab programs miss the real problem — weak scapular stabilisers, poor rotator cuff function, and bad exercise sequencing.In this video, I show you how to fix shoulder pain, rebuild strength, and return to training without surgery, rest, or generic physio protocols.This is a complete SLAP tear rehab workout based on elite sports physiotherapy principles — not general population rehab.You’ll learn:The best SLAP tear exercises for fast pain reliefHow to fix shoulder instability and joint “glide”Why your shoulder still hurts months laterThe correct rehab exercise order (most get this wrong)How to rebuild strength without making your injury worseThe role of rotator cuff training and scapular controlHow to manage load and avoid flare-upsWhen surgery is NOT requiredThis program is designed for:✔ Labrum tear recovery✔ Shoulder pain from lifting✔ SLAP tear rehab without surgery✔ Rotator cuff weakness✔ Shoulder instability and clicking✔ Returning to gym training safelyIf you’ve tried physio, random YouTube rehab, or rest — and nothing worked — this will show you why.👉 See What It’s Like to Work With Us We've helped 1800+ adults train through injuries, chronic pain, and frustrating plateaus to transform their bodies. This Youtube channel video shows the exact system we use.👉 Apply for UMS Online Coaching We're about to open up limited spots. We welcome 8 new members each month. Click the link and watch the short presentation video to learn more about joining.

Inner Circle: Are Dips & BTH Press Too Risky? 04.05.2026 5min

Although important, mobility isn't always the first priority inside UMS.Stability is often the first step towards a healthy joint, or a successful injury rehab. Especially when rehabbing the shoulder joint after something like a rotator cuff, labrum, or SLAP tear.Here's an example of where this can be a big issue that heavily impacts how Rad and I prescribe exercises for our clients.Last week a client asked when dips and behind-the-head shoulder presses would be introduced to his program.He’s been working through a shoulder rehab phase after a SLAP tear, and those two movements hadn’t appeared yet.That’s a pretty common question. Because many of our clients have a high achieving strength training, or athletic background.Most assume those exercises have been avoided because we think they’re “risky.”But that’s not really the issue.👉 See What It’s Like to Work With Us We've helped 1800+ adults train through injuries, chronic pain, and frustrating plateaus to transform their bodies. This video shows the exact system we use.👉Apply for UMS Online Coaching We're about to open up limited spots. We welcome 8 new members each month. Apply now to kickstart your UMS training journey!

Why Strength & Flexibility Integration Works Better 27.04.2026 4min

Rad and I were looking at a program from one of our Inner Circle subscribers — Dan, 36, from South Wales, UK.To be honest, this was one of the best programs we’ve reviewed in a long time.For the first time, we saw a clear focus on structural balance. That’s extremely rare at this stage.But there was one problem.He was trying to fit too much into a 60–70-minute session.And the biggest inefficiency?He was leaving all his stretching until the end.Most lifters assume that’s the right way to do it.Lift first. Stretch after.But there are two big problems with that approach. Allow me to explain ...👉 If you would like to submit your program subscribe to our email list here.👉 If you'd like to know what it's like to work with us inside UMS Online Coaching watch this 6-minute video.

Why Structural Balance Becomes Critical 22.04.2026 4min

In my last episode, I shared why I felt let down by the new ACSM Position Stand on Resistance Training (2026).Not because it was wrong.But because it didn’t really help people like you (and me).Today, I want to show you what it completely missed.And why this matters far more than the program you follow.

Inner Circle: The Biggest Research Drop In Decades 20.04.2026 9min

I was excited about this research… until I read itA new position stand. Over 30,000 participants. Something that promised to update everything we thought we knew about strength training.I even planned to make a YouTube video breaking it down.But after a long chat with Rad, we scrapped the idea.These types of videos just don’t perform well on our channel.They’re too deep. Too nuanced. Too “inside baseball.”But our inner circle is different.You’re the type of person who actually cares about this stuff.So, I wanted to share my honest take.If you'd like to know what it's like to work with us:👉 Watch this 6 minute videoIf you'd like to apply for the next UMS Online Coaching intake 👉 Click here to access the invite

Why The Exercise Isn't The Problem 15.04.2026 3min

Something interesting came up in a coaching conversation this week.One of our online coaching members messaged Rad about shoulder pain during dumbbell floor press.He’d previously been told to always depress and retract his scapula when pressing — a cue most lifters are very familiar with.But the strange thing was this:The pain was still there… even with almost no weight.He dropped the dumbbells all the way down to 10–15 pounds and could still feel discomfort in the front of the shoulder.Most lifters assume the exercise itself is the problem in situations like this.They think the press is “bad for their shoulders.”But the real issue is usually something deeper.

How To Train Pull-Ups and Dips When You Have Shoulder Pain [Subscribers Program Review] 06.04.2026 51min

Join our email list for a chance to have your program reviewed: https://unitygym.com/email-listThis video is for one of our subscribers who submitted their program for review.If you want to lose weigth and build muscle, this is for you.After more than 25 years of coaching, this is one of the most common mistakes I see in training programs.In this video, we’re going to break down this subscriber’s program and show exactly how to adjust for faster weight loss whilst still building muscle.#shoulderpainrelief #shoulderpain #musclebuliding

Daily Unit: The System That Ties It Together 26.03.2026 2min

By now, you should know your stage.Flexibility bottleneck. Balanced. Or strength priority.Most people stop there.They understand the theory.But they still guess the application.That’s where progress stalls.Because regardless of phase, one thing never changes.Structural balance.This week, I want you to watch the full 4-part playlist. Because it shows the exact rule we use in UMS to fix this.Strength and flexibility in the same workout.No extra sessions. No extra time.▶️ ⁠Watch the playlist: The Strength–Flexibility Pairing Series⁠And, if you want to know what it's like to work with us, → ⁠Click here

Daily Unit: When Strength Takes Over 25.03.2026 3min

Eventually, something changes.You can sit comfortably in a deep squat. You can press a barbell behind your head at the bottom without strain. Your hips and shoulders move freely.At that point, flexibility is no longer the limiter.Strength is.This is where a lot of people make a costly mistake.They keep chasing more range.Deeper pancakes. Flatter splits. More impressive shapes.But high-level flexibility creates fatigue.And fatigue interferes with force production.I learned this the hard way.This week, I want you to watch the full 4-part playlist. Because it shows the exact rule we use in UMS to fix this.Strength and flexibility in the same workout.No extra sessions. No extra time.▶️ ⁠Watch the playlist: The Strength–Flexibility Pairing Series⁠And, if you want to know what it's like to work with us, → ⁠Click here

Daily Unit: The Fastest Way to Unlock Range 24.03.2026 2min

If flexibility is your bottleneck, there is a faster way.But it isn’t passive.And it isn’t comfortable.The fastest method follows a simple sequence:Contract. Stretch. Convert.First, you contract the muscle at end range.Hard.For middle splits, that means driving the legs apart using your glutes.For hamstrings, it might mean lifting the leg against resistance before lowering into the stretch.That contraction does two things.This week, I want you to watch the full 4-part playlist. Because it shows the exact rule we use in UMS to fix this.Strength and flexibility in the same workout.No extra sessions. No extra time.▶️ ⁠Watch the playlist: The Strength–Flexibility Pairing Series⁠And, if you want to know what it's like to work with us, → ⁠Click here

Daily Unit: It’s Not Your Hamstrings 23.03.2026 1min

Most people think tight muscles are the problem.They’re not.Your nervous system is.When you move into a deep stretch, your body doesn’t ask, “Do you want more range?”It asks, “Is this safe?”If the answer is uncertain, it contracts.That protective response is automatic.It’s called the stretch reflex.And it acts like a brake.This is why you can stretch for months and still feel blocked.This week, I want you to watch the full 4-part playlist. Because it shows the exact rule we use in UMS to fix this.Strength and flexibility in the same workout.No extra sessions. No extra time.▶️ ⁠Watch the playlist: The Strength–Flexibility Pairing Series⁠And, if you want to know what it's like to work with us, → ⁠Click here

Daily Unit: STOP ... No More Stretching! 22.03.2026 2min

When strong people realise they’re stiff, they usually do one thing.They add more stretching.Another session. Another class. Another 20 minutes at the end of a workout.It feels productive.It’s usually a mistake.Real flexibility training isn’t gentle.It applies load. It demands muscular effort. It creates fatigue.If you add that fatigue without adjusting recovery, something gives.Strength stalls. Energy drops. Or injuries creep in.We learned this the hard way.This week, I want you to watch the full 4-part playlist. Because it shows the exact rule we use in UMS to fix this.Strength and flexibility in the same workout.No extra sessions. No extra time.▶️ ⁠Watch the playlist: The Strength–Flexibility Pairing Series⁠And, if you want to know what it's like to work with us, → ⁠Click here

Daily Unit: The 2 UMS Benchmarks 19.03.2026 3min

I believe that before you chase advanced flexibility… you need to clear two key benchmarks.Not Instagram range. Not circus tricks.Foundational positions.First:✓ A comfortable, relaxed arse-to-grass squat.Not falling over. Not heels lifting. Not shaking.You should be able to sit there and breathe for two or three minutes.That position tells us your ankles, hips, and spine can access deep range without compensation.Second:✓ A behind-the-head press while sitting in that same deep squat.That requires shoulder mobility. Thoracic extension. Hip stability. Core control.If you own those two positions, you have enough mobility for almost any strength sport, or athletic pursuit.Most adults over 35 don’t.This week, I want you to watch the full 4-part playlist. Because it shows the exact rule we use in UMS to fix this.Strength and flexibility in the same workout.No extra sessions. No extra time.▶️ ⁠Watch the playlist: The Strength–Flexibility Pairing Series⁠And, if you want to know what it's like to work with us, → ⁠Click here

Daily Unit: The 80–90% Rule 18.03.2026 2min

Most people think they need 100%.100% strength focus. Or 100% flexibility focus.That mindset is what keeps them stuck.If you trained pure maximal strength, you would bench, then sit for 3–7 minutes doing nothing.That gives you the highest possible force output.But it gives you zero flexibility progress.On the other side, if you trained pure flexibility with maximal intensity, you’d fatigue the tissues so much your strength work would suffer.So we tested something different.What happens if you accept 80–90% of each?This week, I want you to watch the full 4-part playlist. Because it shows the exact rule we use in UMS to fix this.Strength and flexibility in the same workout.No extra sessions. No extra time.▶️ ⁠Watch the playlist: The Strength–Flexibility Pairing Series⁠And, if you want to know what it's like to work with us, → ⁠Click here