Perform Ep 33: How to Train Without Pain (Back, Shoulders, Mobility & Strength) | Dr. John Rusin

In this episode, my guest is Dr. John Rusin, a physical therapist and strength coach who bridges rehabilitation and human performance. We discuss his approach to persistent back, shoulder, and knee pain and how to build a body that can handle demanding training for the long term. John walks through his six-phase warm-up, a 10–12-minute sequence that combines foam rolling, stretching, corrective exercises, activation, movement practice, and explosive drills. He explains why breathing matters during soft tissue work, how mobility differs from flexibility, and why feeling tight doesn't necessarily mean you just need more stretching. We cover simple movement breaks for desk workers, detailed cues for hip and shoulder stability, face-pull technique, bracing, lifting belts, and how to adapt exercise form to your body and goals. We also discuss progressing back to heavier training, maintaining strength, muscle, and power as you age, and using loaded carries to build and assess full-body capacity. This episode is for anyone who wants to move more comfortably, train consistently, and keep getting stronger.

Books

• Pain-Free Performance by John Rusin and Glen Cordoza: features the six-phase warm-up, movement progressions, and training programs

Articles

• Core Strength and Functionality with Loaded Carries — Scott J. Butcher & John Rusin, NSCA Coach; the loaded-carry article discussed in the episode (member access)

People Mentioned

• Dr. Charlie Weingroff: physical therapist and strength coach, discussed as an early example of blending rehabilitation and performance
• John Meadows: bodybuilder and coach known as the Mountain Dog, whose emphasis on training around pain influenced John’s career

Other Resources

• Pain-Free Performance Certification: John’s education program for coaches
• The Perfect 10 Minute Warm Up: a companion resource from John’s website explaining his warm-up approach