Quick & Dirty Archives - Beyond the Kill

EP 435: Quick and Dirty with Wardo – Tackling the Body Joint By Joint

Wardo kicks off the New Year by with an overview of how he looks at the body when trying to address pain or an injury and how this approach helps find the true root cause

EP 433: Quick and Dirty with Wardo – Naughty or Nice? Taking Time Off Your Training Program During the Holidays…

Wardo covers how he looks at slacking off on your training and nutrition routine during the holiday season. Hint, his stance won’t be what you expect from a health/fitness nut.

EP 431: Quick and Dirty with Wardo – Neck Strengthening for Chronic Headaches and Whiplash Recovery (Part 3)

In Part 3 of his neck strengthening series, Wardo elaborates on some tips he’s used to help his patients ensure they’re covering all their bases with their neck strengthening program or rehab.

EP 429: Quick and Dirty with Wardo – Neck Strengthening for Chronic Headaches and Whiplash Recovery (Part 2)

Carrying on from last week, Wardo covers his baseline protocol for addressing neck related issues, as well as some tips on navigating the challenges you may encounter with neck strengthening exercises and rehab.

EP 427: Quick and Dirty with Wardo – Neck Strengthening for Chronic Headaches and Whiplash Recovery (Part 1)

This will be a multi-part series on how and why to strengthen your neck, whether the Iron Neck actually works, and how you can incorporate basic neck strengthening exercises into your own home treatment plan.

EP 425: Quick and Dirty with Wardo – Focus On A Strong Back for Healthy Shoulders

Wardo points out the most common technical flaw in the way people train their back when doing horizontal pulling exercises. These simple tips will greatly increase strength, improve posture, especially when it comes to carrying

EP 424: Training for 2023 – Setting Goals & Priorities

On this episode, Adam, Wardo, and the mastermind behind the BTK training program, Jer, discuss planning for next year and why priority-based, intentional training is critical for the dedicated mountain or backcountry hunter.

EP 423: Quick and Dirty with Wardo – Blood Flow Restriction for Chronic Injuries

It’s the time of year when those chronic or repetitive injuries and problem areas of the body that have stacked up over the season should be addressed. In this episode, Wardo discusses some new research

EP 421: Quick and Dirty with Wardo – Your Hamstrings Aren’t Worth a Stretch

Wardo builds on the last two podcasts regarding the low-back but now gives you some tools to figure out if your hamstrings are actually tight and part of the problem. Spoiler alert they probably aren’t.

EP 420: Quick and Dirty with Wardo – Your Hips: When to Stretch & When to Strengthe

Carrying on from last week’s episode focused on pesky low-back pain, Wardo covers how your hips relate to low-back problems, as well as other commonly sore/injured body parts. Do you need to stretch more or