From the Ground Up Athletic Performance Podcast: Recent Episodes
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Examining a variety of topics related to athletic performance. Focusing on how to effectively build athletic performance through differing training methodologies. If you are looking to grow and continue to learn from a variety of viewpoints in relation to athletic development this podcast is for you!
On Episode 76 I sat down with Jarod Burton to discuss a variety of intriguing concepts tied to athletic development. The first topic discussed is the benefit of doing long duration isometrics within training. It's important when doing Iso's that we get the most out of the process by examining tone that is prevalent in a given set of musculature. A line of logic that Jarod advances through out the conversation is the importance of training both sides of the body. If you properly leverage position and tone in isometrics practitioners can harvest the power of reciprocal inhibition, which allows for a beneficial relationship between the agonist and antagonist musculature for a given movement.
I was interested to discuss how Jarod advances Isometric practices in training, like all good things it really depends. Isometrics are a powerful tool, but they can be redundant. Isometrics provide a great opportunity to layer different sensory stimulus. Jarod discusses how he utilizes different eye, vestibular, and proprioceptive activities to derive greater adaptations with athletes. Jarod shares his own personal experience of goal setting and crafting a new reality. The isometric provides a perfect stressor that can really force athletes to focus on what they want. Jarod shares that Isometrics drive failure , in our response we often show our personality and in those moments athletes have the opportunity to adjust their reality as well as response. Jarod shares how discovery of athlete preference can be an important driver for effective programming. Are athletes more kinesthetically, visually, or auditory in nature? How can we bias training choices and environments to leverage these preferences?
Buy in is another important element that Jarod shares, how athletes view programming will have a huge impact on overall implementation as well as results derived. Jarod shares that he allows for athletes to examine themselves for compensatory patterns, this helps build feel within the athletes and also builds self reliance. The last major consideration is on a somewhat controversial topic, I think Jarod has a really well supported rationale behind his take on fatigue. Jarod shares how by balancing out the body and giving it the inputs that are needed, athletes can actually benefit from a well thought out process that he refers to as high velocity high volume. This realization came from Jarod's own experiences within training and calls into questions drop offs and auto regulation. Jarod supports his rationale with one of the early concepts mentioned(reciprocal inhibition). If athletes balance their body, they have a greater capacity to relax and recover faster, meaning more work can be done in a high quality fashion.
Head over to from the Ground Up Athletic Performance. com and check out the write up for this weeks episode featuring more detailed notes on the concepts addressed above. While you're there you can sign up for Ground Level the monthly Podcast newsletter, which features key points from all featured episodes.
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On Episode 75, I sat down with Luis Mesquita to discuss many different interesting concepts relating to athletic development and performance. We start out by discussing the different zones of strength and how the training of this quality extends well beyond conventional lifts when preparing field or team sport athletes. Luis breaks the quality of strength into three distinct qualities, Max strength, Explosive strength, and strength endurance. Max Strength is what individuals commonly think of when they mention strength and is the maximal amount of force production irrespective of time domains. Many times in the conversation Luis extended the line of logic that athletes at higher levels reach a point of diminishing returns where any increases of these generalized qualities do not potentiate more dynamic expressions of strength. The second zone is explosive strength and this can be defined as the maximal amount of force that can be produced in a limited amount of time. After describing each of the zones Luis shared how he utilizes loads between 70-80% with great success to potentiate and drive neural adaptations in athletes whose sports occur outside the weight room. Maximal intent helps to mimic motor unit recruitment similar to lifts exceeding 90% while providing a stimulus that is less fatiguing over all.
Many of the concepts from the first portion of the conversation tie nicely to the concepts of intra and intermuscular coordination and this is again another area that displays the role of specialization within training means. This extends the line of rationale for bringing in larger portions of development directly related to skill for higher level athletes, as Luis shared the rationale that it is the effortless display of skill that separates those at the highest level.
The second portion of the conversation veers into the area of Injury and how to properly align elements in training and beyond that allow for athletes to remain healthy while building resilience. Injury is multifactorial but a good place to start the examination of risk for injury is by the usage of the analogy of extending the roof by lowering the floor. Luis shares how we as practitioners can extend the roof through proper training exposure, nutrition, education, and other recovery metrics. At the same time Luis shares how we can lower the floor firstly by following well thought out load management protocols. This line of logic was extended to our last major talking point where Luis shared how small sided games are very good for skill and decision making abilities directly correlated to the game. Luis shares how small sided games do not provide the context for athletes to gain exposure to high intensity sprints. Luis shares how micro dosing high intensity sprints in the warm up session allows for consistent, high quality exposure to this stimulus can be achieved in a chaotic in season setting.
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Head over to From the Ground Up . Com to check out the write up tied to this Episode, and while you're there sign up for Ground Level the monthly Podcast Recap.
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On Episode 74, I sat down with Steve Haggerty of Parkview Sports medicine in Fort Wayne, Indiana. Much of the conversation discusses building field sessions in a manner that allows for athletes to display the desired skill of the session. Its important to fully understand the different buckets or qualities that you want to fill to help expand on field abilities. One thing that is rationalized within the conversation, is the interplay that exist among multiple skills simultaneously when displaying max velocity, acceleration, change of direction, or other plyometric efforts. Steve shares how the building and interplay of three components really help to inform his programming decisions. The three qualities discussed in regards to on field abilities and speed development are strength, elasticity, and technique.
I can appreciate this line of rationale as it provides the bigger pieces to construct programming considerations around. In order to move we have to have an element of force projection, though the weight room is general to overall prep in most regards, it can help provide some elements that get force production and projection trending in the right direction. Steve also shares some of the sled based technical drills or exercises that can bring strength work to the field setting. The time domain is extremely important, as we don't have an unlimited amount of time to produce the necessary force to move at high velocities. This is where elasticity comes into play, this second quality shows how it is important to blend different metrics and to keep stimulus varied to build more complete athletes. The third component is the technical element, which serves several different functions within a training session. Steve discusses how he likes to bring in different technical components between high intensity work, this ensures that rest time remains productive. This is a great way to keep the overall flow of a session moving in the desired direction. In later portions of the discussion both Steve and I shared how we prefer a constraints based approach to being overly wordy with cues and corrections. I think well thought out technical work is a great way to bring in specific phases of the gait cycle. It gives a great reference point for athletes between high intensity stimulus. I also rationalize that under fatigue it pushes the athlete to learn the most efficient pattern to get the job done under stress. Overall this episode provides a road map that all coaches can follow for setting up field based work for team sport athletes.
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Check out the extended write up based on this weeks conversation over at from the ground up athletic performance. com. While you're there, sign up for the monthly podcast newsletter Ground level, which includes all the key points for featured episodes.
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On this episode I sat down to discuss my newly published article In Season Training Organization: American Football Available at From the Ground Up Athletic performance.com. The aim of the original article was to inform individuals on how I program a 15 week cycle in season, by utilizing block programming prescription to keep all qualities at a high level. The episode features talking points about the different zones that I utilize (Strength, Strength-speed, Speed-Strength, Peaking or speed) as well as the methods employed for each zone. I discuss the usage of a variety of workout styles such as French contrast, which is where heavy compound lifts are attached to more explosive jump or plyometric auxiliary pieces. Within the episode there is a 15 week skeleton provided in regards to the implementation of blocks based upon the concept of residual training effects.
Residual training effects help practitioners insure that they don't let qualities decay beyond repair in a pivotal time such as the in season. Within the episode I share the residual training effects for a variety of qualities and also help to provide rationale on when you would want to arrange training to avoid drop offs. It's a good idea to model training for specific populations, I believe there are certain general qualities that need to be developed in all populations. However, if you want to fully serve your athletes you need to do a needs assessment to understand the characteristics of the game. A need's assessment can take into account a variety of factors. Firstly, it can help inform you on the needs of the sport, such as the dominant energy system utilized within competition. A needs assessment can also help you understand the plyometric nature as well as movement characteristics prevalent within the sport. Within a contact sport such as football it's impossible to avoid all injuries, but understanding the major risk that are associated with each sport can help you leverage your training to account for the issues to the best of your ability.
Another important factor shared is the idea of taking into account the effect past training has on future performance. The episode features a flow model based upon the banister model, where individuals can access past training and how it positively or negatively influences a performance test or parameter. With this data in hand we can make better decisions on the needs of future training solutions and predict performance outcomes. All training sessions are going to have some level of positive or negative training effects associated with them the positive training effects tend to stick around longer and are more closely tied to residual effects, where negative effects are shorter and are associated with residual fatigue. It's important that we balance the positive and negative aspects especially in light of future performance. Will residual fatigue accumulated for sessions work itself out of the system to allow for optimal performance? At this point in the conversation I shared a portion of the high low model of Francis and I extend the rationale that it's important to provide windows as well as methods for recovery from high intensity prescriptions. Fatigue is an area that I didn't feature as much in the original write up and I wanted to make sure to share the considerations for fatigue and how to avoid unnecessary fatigue at a pivotal time.
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On Episode 72 I sat down with Wade Houchin of Kula Sports Performance Plano. Wade is freshly hired at Kula Performance and will be operating their Plano Branch which will open in March. Wade currently provides quality training to clients from his own set up over in the DFW area and I've been following his progression in the fitness world over the last few years. Wade utilizes a variety of techniques chief among them the ATG training system popularized by Ben Patrick. I've only mentioned this system in passing on previous episodes, so I wanted to take this opportunity to talk about different elements of the ATG system and how to blend them into training. We start with a description that I've seen Wade utilize on numerous occasions which is the quote " Over throw the status quo." Wade details how he utilizes this mindset to really guide how he views aspects of day to day life as well as his endeavors within fitness.
In order to fully understand the ATG system we start our discussion by detailing the main training philosophies of the ATG system. Wade describes ATG as a full body training system emphasizing full range of motion movements. ATG addresses a lot of low hanging fruit as it addresses different movement limitations that may exist due to our sedentary lifestyle in western culture. By exposing the body to greater ranges of motion you promote blood flow to areas that are typically neglected within training utilizing more traditional ranges of motion. One thing that I was particularly interested in is how we can progress to these deeper ranges over time by intelligently working towards desired end points. Wade shares the different check points one can utilize for the ATG split squat and discusses the role of other well know ATG variations. Wade discusses the advancement of movements from a load perspective as well as a range perspective and does a good job of informing the audience on how to intelligently develop proficient movement based around the ATG system.
Nordics are another exercise that I could not pass up discussing with Wade as they are often a hot button topic and I've noticed Wade utilized them on a frequent basis. Wade shares how he progresses Nordics intelligently in training. He also shares how he likes to utilize different variations within training such as biasing the eccentric or concentric portion of the movement. I was interested to hear how Wade builds a session around this movement and he shares the layout for a day that features a posterior chain circuit including Nordics. Our last talking points discuss how we can bring the brain into training. Wade highlights how he likes to prime clients by including RPR and spike balls to bring a tactile sensory elements into warm ups. Wade also discusses how he utilizes cross crawl patterning when implementing bilateral movements as an auxiliary to help tune up contralateral elements. Square 1 System is something that I've referenced on multiple occasions and Wade shares how he benefits as well as utilizes the tools provided within square 1 system.
Check out the detailed write up located at From the Ground up athletic performance. While you're there sign up for ground level the monthly podcast recap.
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On episode 71 I sat down with Holly Middleton of Flow Movement Therapy, to discuss a variety of topics from the movement philosophy presented by Gary Ward's system AiM. Holly starts by discussing the basic philosophy and rationale presented within Aim and our first talking point centers around the term movement spectrum. Movement like all things exist on a spectrum, Holly shares how we can utilize and analyze the spectrum that a client presents to see where deficiencies or issues may lie. By expanding access to both ends of the spectrum you increase an individuals movement vocabulary and profile. One of the other big tenets of Aim is the idea of finding the center of each joint (preferred center position). If an individual presents too far to one extreme, they limit different aspects of their locomotive capabilities.
The AiM system also examines all joint actions in the process of gait, on numerous podcast I've shared how important gait is in regards to survival. Holly discusses how gait analysis can give practitioners clear insight to the functional capability of the individual. Holly discusses the different mechanics of the foot and shares how a lack of supination, pronation, dorsiflexion, or plantar flexion can have cascading effects throughout the body and kinetic chain. The middle part of the conversation focuses heavily on concepts that would be associated with the term compensation. Holly discusses how we can intelligently reintroduce different actions and movement options intelligently to the human body.
Holly shares her assessment process and how she utilizes both static as well as dynamic assessment processes to get a clearer picture on a clients movement capabilities. We end the discussion by talking about simple daily activities that we can introduce to make ourselves more robust and complete movers. The introduction of novel stimuli is something that I can appreciate as repetitive movements and activities can lead to boredom and the biasing of certain positions. It's good to pursue different shapes, movement patterns, as well as experience to keep a balanced and healthy movement profile. Throughout the conversation I know the audience will enjoy the thoughtful approach that Holly presents on how to actively empower athletes or clients.
Head over to From the Ground Up Athletic Performance.com to check out the detailed write up featuring key points from this weeks episode.
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On this episode I sat down with Robert Scott of Robert Scott Fitness to discuss posture, sensory integration, involving the gait process in training, and building a free flowing and powerful torso. We start by talking about shapes and how posture can determine outputs. Posture is the product of the integration of multiple sensory input systems and is much more dynamic than the static model that is normally referenced or comes to mind when the term is mentioned. Robert shares how he brings vision into his training processes and how these practices can be utilized to drive parasympathetic responses as well as drive a more optimal postural position. The middle portion of the show focuses on the gait processes, we start by discussing how gait relates to the respiratory processes. Robert also discusses how to bring different phases of gait into the training processes to make clients more robust and adaptable individuals. The last major consideration for this episode centered around the core and how the rib cage and spinal elements influence the ability to move dynamically through the midsection. I really appreciated how Robert discussed rotational elements and how if we aren't able to disassociate the rib and pelvis region rotational capabilities will be compromised. The more that I have discussed human performance, the more I realize the power of rotational components. I've had several episodes that discuss the coiling or rotational component that is prevalent in locomotive processes. If you want to build dynamic and powerful athletes the core and the ability to move fluidly through the midsection is one of the most important factors.
If you want to see a longer format write up featuring the key points discussed above head over to From the Ground Up Athletic Performance.com
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On episode 69 I sat down with Rob Wilson to discuss how breathing influences athletic performance as well as our overall state of well being. This is a conversation full of explanations for implementing breathwork practices that help to build proper breathing mechanics. We start the discussion by defining the term breathwork and getting a better idea of the aim of a well developed breathwork regiment. Bringing breathing into training realms is definitely something that has trended upwards over the last few years, so I thought that we would be welled suited to understand what a well intentioned breath practice includes. I really enjoyed how Rob expressed that we have to have a goal or aiming point in mind, without this it's hard to validate if practices are having a meaningful impact on our athletes or clients. One of the benefits of breathwork that appeared on more than one occasion is the idea of conscious control, when implementing breathwork, you are consciously taking control of your breathing process.
Rob outlines the positive aspects of implementing nasal breathing in our everyday lives as well as within training parameters. Rob does a great job of outlining some of the causes behind this phenomena and some of the things that can be done to bring a greater balance to the inhale/exhale cycle. One of my favorite parts of the conversation dealt with the neurology of the breathing process. Rob shares how breathing is an autonomic process controlled mostly at a subconscious level by the brain stem and lower portions of the brain. However, our ability to practice breathwork displays that at any time we can take conscious control of the breathing process and utilize it to shift or change our physical and mental state. I really wanted to discuss this aspect because of my familiarity of the limbic system and its interconnection to Carbon Dioxide sensitivity. Rob provides great insight to how the body regulates PH and CO2 sensitivity, this is a great area of the conversation, where Rob shares why and how over breathing can become the norm for an individual. Rob not only shares how over breathing can become a common occurrence, he discusses the power of harnessing nasal breathing to shift CO2 sensitivity as well as a mechanism to make individuals more aerobically efficient in the long run.
Rob shares how we can implement breathing practices in larger settings and avoid all the jargon that can stifle and dampen the power of breathwork practices. Rob shares how giving athletes a sense of feel or awareness in their breathing processes is the beginning. This allows for athletes to examine their limitations, once you label issues you can than actively seek to improve issues with individual breathing processes. The conversation ends by discussing resilience and adaptability, and rob shares how resilience is really a multifaceted trait. Rob also shares how breathing is one of the simplest manners that we can influence our own mindset and physiology and leverage it for change and greater adaptability to any number of circumstances.
Make sure to click the link below to check out the longer write up that references multiple points that were shared in this weeks episode. While there, you can also sign up for Ground Level the monthly Podcast Newsletter covering key points from each episode.
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On Episode 68, I sat down with legendary track and field coach Boo Schexnayder. Coach Schexnayder had an amazing career at Louisiana State University, where he coached 19 NCAA champions and over 70 All American's during his tenure. This episode examines arranging training on both a weekly or micro scale and over an extended period of time (meso). We start the conversation by examining how Coach Schexnayder typically arranges a training week, coach Schexnayder shares that he arranges early prep training based upon three themes. Based on a 5 day approach, the neuro day is typically hit twice(Monday/Wednesday). In between these neuro sessions Coach Schexnayder injects General/ restorative days(Tuesday/Thursday), the focus on this day is to provide training that makes athletes more resilient for future stresses as well as provide athletes with a hormonal response that aids recovery from higher stimulus's of prior sessions. The third theme is an extensive day (Friday) which is where Coach Schexnayder typically injects max velocity efforts as well as more high intensity plyometrics into training. One common thread that weaves its way through the conversation is the idea of providing targeted dosage of high stimulus inputs. This is a concept that Coach Schexnayder utilizes throughout all periods of prep, however it seems to become of increasing importance as he moves to more specialized and in season methodologies.
Coach Schexnayder shares how he categorizes and builds plyometrics into programming from early prep to more specialized blocks. Coach Schexnayder also shares how he audits the sport of the athletes that he is training to guide perspective on plyometric needs of sport. The concept of well timed micro dosed high intensity plyometric efforts within in season training is a concept I really enjoyed listening to Coach Schexnayder elaborate on. The last major talking point focuses on the concept of peaking, and how this term may be misunderstood, misconstrued or perhaps misapplied. Coach Schexnayder describes and shares his rationale for providing thoughtful and directed training to athletes through a competitive calendar year. There are many different concepts that are tied to each of these main talking points, if you would like to see them elaborated on further with greater detail check out the weekly write up at From the Ground Up Athletic Performance .com . While you're there you can also sign up for the monthly podcast newsletter Ground Level, sign up at the bottom of the article.
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On this weeks episode I sat down with Jordan Terry of adaptable polarity to discuss his amazing new series Movement, Muscles, and Meridians. Jordan describes the series as comparing and contrasting the myofascial meridians with the energetic meridians of Chinese medicine. Jordan takes you on a visual exploration through his dynamic artistic examination of the structure and flow of the human body from the foot to the cranium and all the good stuff in between. Much of what we discuss on this episode features many of these points, what Jordan expresses and explains in his time on this show is an integrated perspective of the body. The discussion really starts by examining how people often stick to their certain silo and only really examine, think, read, and use vocabulary that confirms a certain point of view. By examining the process of flow through these two differing models, one is forced to examine the human bodies integration, function, and flow, through multiple and often competing lines of logic.
Jordan shares the different myofascial meridians that exist within the body and discusses the categorization of the Chinese Meridians based off of them featuring yin or yang characteristics. Flow is examined throughout many of the different talking points and Jordan shares some of the different manners that flow can be disrupted from both a myofascial and energetic perspective. Jordan finishes the show by discussing the DFL and it's ties to different meridians throughout the body and literally takes the audience from foot to cranium on a wild, stunning and satisfying ride through the amazing structure that we call the human body. If you want to see a more detailed write up head over to from the ground up.com and look at the weekly write up link provided below , while there you can sign up for ground level the monthly podcast recap. Check the links below for Jordan's socials, website, and offerings.
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On this weeks episode, I sat down with Jacob Tober co founder and head of research for Metric VBT. Metric VBT is a velocity based training app that uses the power of your IOS device to capture velocity metrics and provide users with immediate feedback on performance and overall readiness. Jacob does an excellent job of providing excellent content focusing on how to implement VBT into training processes. We start our conversation by sharing how Jacob has simplified the traditional velocity zones to cut through the semantics and get directly to the point. Jacob shares the characteristics of each zone and shares how exercise selection can help increase the effectiveness of athletes working around a certain zone for a given session. Jacob shares how metrics are variable between exercises and athletes, therefore, gathering data to validate an athletes outputs is important for validating and guiding exercise prescription for each athlete.
Jacob shares how to gather data to create a load/ velocity profile as well as a load/power profile. Jacob discusses the differences between these two profiles and when it's beneficial to employ each of these profiles. Jacob also again shares how different exercises may be more adaptable for the velocity or power profile. This conversation is less about what you can do and more about what you should do to get the most out of your VBT metrics within training. Jacob shares how gathering a wide spectrum of power outputs can be beneficial because it builds a broader picture of the type of athlete you are dealing with. Are they more strength based or more elastic in nature? You can then use this to help guide programming options and this can be a powerful tool to help build in methods that will help keep athletes healthy, fresh, and less likely to get injured. Many athletes are in competition for the bulk of the year, therefore, finding manners to keep athletes at peak performance is of the upmost importance. Jacob shares how to keep athletes performing at a high level and how to keep power output high within in season training. Jacob also talks about how to properly utilize VBT to help assess athlete readiness and how cutoffs may vary between different times and sessions. Overall this is a really great dive into VBT and the potential that it provides to optimize training solutions for athletes of all sporting levels. Check the links below for my weekly write up, as well as Jacob's awesome resources where he provides even more detailed breakdowns of different topics closely related to VBT.
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Before starting this weeks episode I'd like to take time to thank our incredible sponsor over at the Amino Co. Amino Co provides targeted amino acid supplements that can help you optimize your body for a variety of task. My favorite blend is the perform blend, which I've referenced multiple times on the show. Perform allows for you to optimize your body for workouts and cognitive task that require strenuous attention to detail. Use code FTG at checkout to save 30% off the overall price.
On this weeks episode, I sat down with Brian Kula of Kula sport performance to discuss speed development and how to get the most out of sessions by streamlining processes to align to potentiate and cultivate certain targeted adaptations and skills. The starting point of the conversation is how coach Kula's diverse experience in the realm of athletic development have helped guide the principles that he utilizes to work with a diverse set of clientele ranging from youth athletes all the way to the upper echelon in multiple sporting populations. Coach Kula starts by discussing the fact that all athletes seek adaptation and in order to get desired adaptation they must have target stimulation. The only thing that really varies at a basic level is the intensity and volume a stimulus is implemented with. Coach Kula shares how there are definitely caveats and professional athletes are already well developed, so there is a natural shift in their process to optimizing and priming them for performance at a high level.
Coach Kula shares the three pillars that he utilizes to guide his programming choices and schedule Sprint fast, lift heavy, and rest often. As you listen to the conversation you can hear how these pillars are implemented to help build healthy, strong, fast, and dynamic athletes for a variety of sporting backgrounds. Coach Kula shares how they arrange training on a weekly training plan and how they utilize certain themes to help guide their programming choices. It really helps to keep training targeted and allows for athletes to chase the desired adaptation for a given session and perhaps larger cycle of training. Coach Kula shares how they arrange max velocity sessions from the warm up, drill/skill development processes, sprints, and weight room processes. As we advance the conversation the listener will hear how he varies program prescription and exercise selection between max velocity, change of direction, and acceleration sessions.
We end the conversation by discussing mass specific force and Coach Kula shares the logic behind the system as well as how he implements it as a part of his arsenal. He shares the population that he adopted the system for and how it could be beneficial to various athletic populations when employed at the appropriate time. This is a great episode to examine the logic of how you arrange your session to get the most out of a given skill set or stimulus. It's good on occasion to step back and think about your logic for the selections you make in programming and how they help to build or potentiate the desired adaptation in the immediate and at a later time.
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On Episode 64, I sat down with Danny Foley head strength coach at Virginia High Performance to discuss how to better balance the development of athletes by bringing in different elements to training. Danny has spoken at great length on how to integrate fascia into training and in this conversation Danny shares many of the inventive ways to provide athletes and clients with a more well rounded approach. Danny starts out by sharing how the unique clientele that he works with on a regular basis was a catalyst for a shift in his mental model for how to effectively train individuals.
Many times individuals are very entrenched and only follow one line of logic. Danny shares that bringing fascia into the picture doesn't mean that you completely abandon more common methods individuals may be familiar with. A focus on fascia focuses on the quality of interconnected omnidirectional formats of movement. Whereas, methods that only take into account muscular develop focus on the isolation of different aspects of movement and rely heavily on progressive overload as the main driver of adaptation and growth. Throughout the conversation you'll hear how you can easily integrate a fascia based approach into warmups, auxiliary methods and more.
Danny discusses the importance of building athletes in a proximal to distal manner and how to bring this concept into auxiliary and core movement selections. One of the big positives that can be derived from bringing the methods shared in this episode is that they bringing a great level of variability into training. This variability can keep cognitive engagement and strain at a desired level and also work to build a more dynamic well prepared individual. There are many methods to vary training Danny shares how stance, tempo, load and more can be varied to more heavily bias fascia for training selections.
If you are familiar with fascia than you have probably encountered the term sling. Danny shares the slings of the body and discusses the main activities that each sling is involved with. He also shares how to assess each of these sling patterns and shares many of the common deficiencies that he has seen with sling patterning in the populations that he works with. For a more detailed write up head over to From the Ground Up.com and check out the weekly companion article that accompanies each episode.
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On this episode I sat down with Coach Ryan Ojeda. Coach Ojeda is currently the strength and conditioning coach at West Feliciana high school. In this conversation we examine building fluid and dynamic movers and ensuring transfer from agilities and field work to the actual field of play. The first question that Coach Ojeda addresses is the role of agilities within preparatory methods. Coach Ojeda shares that he views agilities as multi directional speed and multidirectional speed exist on a continuum moving from change of direction to agilities. Agility training can bolster many different variables such as spatial and kinesthetic awareness, perception action coupling, force production, deceleration, and more. Change of direction allow for individuals to build proficiency within certain movement patterns and build familiarization of those patterns.
Coach Ojeda shares that he includes some manner of perception action coupling within each of his days. The manner in which this skill is interwoven depends upon the theme for the day. For instance, on a linear day they may perform a chase variation where an athlete has to deal with the time constraints presented by another athlete's movement choices. Perception action coupling on Lateral days may include different curvilinear elements to line up with the movement focus for the given session. By including activities in which athletes have to make real time decisions based upon variable outside stimuli athletes are given the affordances to become more robust and dynamic movers in open situations such as game play.
Deceleration is a major factor in the ability to be a dynamic mover and also to stay healthy. Coach Ojeda discusses how there is some layering and periodization of the forces that one deals with in regards to deceleration early on in the preparatory period. However, a common theme in this weeks episode is the affordances that open space and exploration can provide for finding optimal movement solutions. By allowing more exploration and open sided drills where athletes have to react, they have the opportunity to learn the different force applications that may be needed in a variety of circumstances.
One of the center pieces of the conversation focuses on transitions or rhythm changes, this is where the gallop entry is explained. Coach Ojeda shares how he began to notice the gallop as a pivotal skill. He explains how upon observing young kids move and avoid one another that the gallop seemed like a natural choice for young children to redirect and shift momentum and change direction. After this observation Coach Ojeda shares how he began to see this in a variety of sports settings. The gallop allows for a natural redistribution of weight to roll over the foot and increase impulse or force. Throughout the remainder of the conversation Coach Ojeda talks the audience through how he organizes and utilizes a variety of gallops to help increase athletes proficiency of movement. He shares how they utilize both short stride and long stride gallops and how they advance to gallop switches. With each talking point Ojeda shares how he blends activities and includes elements of open ended skill development to help allow athletes the opportunity organize to complete task optimally under a variety of circumstances.
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On this weeks episode I sat down with Homewood- Flossmoor's jumps Coach Rob Assise. Jumping can be a game changer when we employ it in an intelligent manner. Jumping can teach one how to have a positive relationship with the ground and if we make the ground our friend we can begin to interact with it in more intense and dynamic manners. Force production is the name of the game, we discuss Impulse and the different manners in which one can increase impulse. A natural flow begins to emerge that can be beneficial for teaching athletes how to produce force and build a positive relationship with the ground. One can increase impulse by a) spending more time on the ground b)producing higher peak force c) increase in RFD. Chaining together these three different variables can help build competency, intensity, and help build towards the display of force within the unique time constraints of a given athletic competition.
Coach Assise shares his intake process and how he examines a given athletes jump profile. I really like the rationale that he presents stating that he often likes to watch how athletes sprint. This makes a lot of sense as sprinting will force the athletes body to choose what it deems to be most desirable under shortened time constraints for force production. Some athletes may be more hinge based, while other athletes may be more squatty in their movements, coach Assise shares that he likes to build around what athletes bring to the table. A common thread throughout the conversation is the need for individualization, especially when dealing with higher intensity jumps. Coach Assise shares that in his experience jumps tend to be much more variable than sprint programming. It's important to find a level of proficiency where an athlete can exhibit the desired intensity. Coach Assise, states that by identifying an athletes capabilities at a given intensity he can build back to more rudimentary skills that will help build the athletes jump profile.
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On Episode 61, I sat down with Dr. Samuel Lauman. We begin our discussion by sharing some of the important ideas and terms that are heavily associated with the term posture. Posture can relate to a given position while standing, sitting, or laying down. One of the early distinctions that Dr. Lauman shares is that posture in most instances is simply a snap shot. Static posture assessment and positions are snap shots in time and positions and shapes may vary under the dynamic requirements of more fluid and chaotic situations. Gravity is unavoidable and an important factor that needs consideration when focusing on posture. Our body is naturally influenced by gravity and more dynamic means will make this interaction with gravity an even more important consideration. When looking at a given posture, it can either make a person larger or smaller, when thinking about this we can see the clear tie to psychological ramifications of certain postural choices. Early in the conversation we also talk about how more upright postures verses hunched or smaller postures will have different ramifications for bodily systems such as the respiratory, circulatory, or digestive systems.
The two postural issues that much of the conversation centers on are FHP and RSP. We discuss how Scapular issues may be tied into downstream areas such as the pelvis. As Dr. Lauman shares some of the different discrepancies that are created in reference to cervical pressure due to forward head positions, one can begin to make connections to inhibited or weakened areas of the body due to excessive differences in load bearing requirements. For example at 0 degrees of forward protrusion one can expect 10-12 lbs of pressure on the cervical spine. This varies wildly from 60 degrees of forward protrusion, which places around 60 lbs of pressure on the cervical region of an individual.
Semantics and word choice can be sticky and many times we see the terms over or under "active" or tight or slack utilized when describing the actions of different muscles or muscle groups. We discuss some of the commonalities that may fit with these expressions, research does appear to support many different tensional patterns for the above referenced head postures. Therefore, there is some format of tensional patterning that is associated with different postural positions. There are psychological and emotional components that are closely linked to posture, if our normal posture is less than optimal how will our posture hold up during times of stress and fatigue? What do you communicate with your posture? You can see many of these nonverbal cues during games, think about when a team is on 10-0 run look at their bench compared to the team that just gave up 10 unanswered points. The environment and player involvement is completely different. We go on to discuss how posture can help inform training selections, Distal to proximal and proximal to distal actions and more to end out the conversation. Posture is important shapes determine expression. I like to think of locomotion as a puzzle, our posture can take on many different shapes under fluid and dynamic circumstances. Posture can be a big determinant of if we have the right pieces to solve the movement puzzle.
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On this episode, I sat down with Dr. Jacob Weiss of Handeyebody to discuss many great topics. The conversation starts by featuring the idea of approaching things with a beginners mindset. A beginner expects to encounter difficulties along the way, this may mean encountering failure or results that differ from our expectations. The most important thing is making sure that you are open to new experiences and willing to try different methods and avenues to arrive at a given skill set. This blends nicely to one of the main tenets of the conversation the role of creativity and how creativity is an important part of building dynamic skill sets and rich experiences. As you become more accustom to inhabiting the beginners mindset you can begin to apply the beginners mindset to larger or more important skills and begin to try and experiment with different possibilities.
Weighing the role of variance and predictability within skill development is an important consideration, how we layer these concepts into training may be a major determinant of learning and skill acquisition. I like to look at all possible options and think about when each may be plausible or optimal to utilize. We discuss the idea of linear skill development where drills can provide a certain level of mastery before building onto other levels of dynamic display or difficulty. We also discuss options that may allow for exploration and variance and the stacking or multi sensory experience to better challenge the athlete. An important consideration that we may benefit from pondering is the idea of chasing mastery and how this may actually paint a person into a corner. If you only have two sides of the coin, right or wrong, you’re most likely missing out on a lot of the experience. If we frame everything as either inherently bad or less than optimal or inherently good and sought after, we may try to protect and be unwilling to take risk, explore, and be creative. If you never deviate from what we deem to be the right solution, how will you respond when in a chaotic, dynamic, or fluid environment?
Dr. Weiss shares how we can naturally stack and take away different elements to lead to higher levels of cognitive strain or make things more strenuous from a coordinative perspective. We can add in different physical elements, cognitive elements, visual elements, or rhythm based elements. We could potentially build and stack all of these things to help provide more strain or we could lessen the noise to make a focal point concise and easily discernable. Novelty is very important to keep the brain engaged, all of the options discussed above can provide countless options for variance of a simple drill. Many of the things that I latch onto within life and in training center heavily around contrast and one of our last talking points providing tempo ties well to the idea of contrast, rhythm and coordination. Most preparatory tempos are accelerated and concentrically biased only focusing on the fast and missing the full sensory experience. Dr. Weiss shares how slowing down may allow for you to feel and also take the time to learn in between experiences. I don't know if this episode discussed training or life, I think perhaps a little of both!
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On this weeks episode I sat down with Tyler Anzmann of TA performance. Tyler focuses on athletic development and performance, but is definitely focused on developing the throwing capabilities of the athletes that he works with. Tyler was able to increase his own Velo as he references early in the podcast to help give him a chance to extend his playing prospects after college.
Perspectives on LTAD flowed throughout many different portions of our discussion, and early on Tyler shares something that I whole heartedly agree with. If we can have athletes run fast, jump high, and throw in their early development, than we are on pace for a well rounded athlete. Tyler also shares that he likes to see the athletes compete and he discussed gamifying some portions of training as a natural facilitator to help drive up the competitive nature of training sessions.
Tyler shares how he balances neurological and physiological considerations within training and how these piece amplify the affects of one another. Orchestrating the intensification process is extremely important so we discuss how to use extensive to intensive means to build the physiological resilience into structures for later intensive means. Tyler shares some of the pitfalls that athletes can fall into in regards to recovery. The high/low model was discussed within many of the perspectives presented on this episode. Tyler shares that many athletes struggle to have a true low day and often fall into the trap of making a low day more of a moderate day with moderate intensity and volume.
The balancing act of stress accumulation is discussed throughout much of the conversation and we see that the off season is a time where High velocity can be developed at a premium. This is the time to chase those high outputs, it's not that we don't touch those qualities in season but the sport is where those qualities will be accessed most frequently at that time. Coaches can be more generous with drop offs in the offseason with the understanding that they still have to be careful with max output days. Off season is quality development time and individuals can carry a bit more fatigue or stress from sessions. Drop offs for in season are extremely low 1-2% as we don’t expect increases in max v at that time and we don’t want to carry fatigue into later sessions.
The training stimulus can encourage power and speed development or can inhibit. Tyler shares the research and idea behind fiber shifts. one of the reasons that coaches may choose to closely monitor fatigue and drop offs is to ensure that we are working in a manner that will not shift tissue quality towards a slower/ less explosive format. Understanding the preferences of athletes can go a long way in building a program that will productively build the strengths of athletes. Force velocity and load velocity assessments can help to inform coaches on whether athletes are force dominant or elastic in nature, By examining these qualities coaches can more naturally build potentiation into their training processes for athletes.
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On this weeks episode I sat down with Author James Earls to discuss many of the talking points presented within his new text Understanding the Human Foot. James does an incredible job in his book of painting how the foot has evolved overtime to a certain form that fits its function. We discuss some of the basic concepts that help influence the foots function, James defines the terms stress and strain. As we move throughout the conversation we begin to see how different stresses place certain strains on the surrounding tissues based upon the ability of given joint actions and the integrity of certain structures. Our repeated patterns or differing experiences of stress and strain helps to design our bone structure and shape.
When discussing different modes of locomotion, intensity and thus energy expenditure appear to be a few of the main factors which differentiate the modes of walking verses jogging and sprinting. I believe to some extent we aim for proficiency in our modes of expression of these differing movement patterns; however, proficiency in our daily modes means lower energy consumption. High output modes of jogging and sprinting the chief concern is power production, this leads towards a model where we are driving in a many where power production as now become the chief concern, with this realization we can begin to see how the tissues have to deal with vastly different stresses and strains within the different modes of locomotion. Over time our body conforms to the repeated stresses/ strains that it becomes accustomed to, the tissues will optimize their form to control for more optimal and efficient movement options.
The gait process and the foots as well as other units functions throughout the gait cycle are in the center of this conversation as we move along. We begin by discussing the concept of the tripod foot and James raises a great point, its not that the tripod concept is faulty, but rather that it is a static model. James shares that the concept of a static phase of control transitioning to more dynamic means of locomotion is troubling. We don’t have stability because we have three points of contact, we have stability as the result of a dynamic and intelligent foot. As we move into the later portions of the conversation James shares the arrangement of the half dome and how it seems to be a more visual/ functional representation of the foot structure. James also discusses some of the common issues that one may encounter while working in some capacity as a movement professional. James shares some of the methods to access the foot for different compensations/ issues. Check the links below for James's socials, book, webpage.
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On episode 57, I sat down with Wendy Posillico Founder of Live your June. Wendy has a background in competitive sports and has been involved with the LPGA, Wendy currently focuses on helping individuals and groups find a high performance mindset. How we frame and rationalize things really paints our understanding of a given situation and our capacity to truly perform. The starting point as the conversation gets underway focuses on firstly identifying the things that in Wendy's experience often keep individuals from achieving great things or having a productive mindset. Wendy states that one of the biggest challenges to an optimal, healthy, or high performance mindset is the inability to know self and celebrate self. People often bring in old patterns of beliefs that will shield them from their potential or new more beneficial habits or beliefs. Language is one of our most powerful tools of expression. Language is important , Wendy states that we all have two voices in our head and how we choose to speak to ourselves and to others really frames and gives context to the situation and our capabilities.
Wendy believes that its very important to celebrate the things that make each of us unique. Models and frameworks are important, however, Wendy shares some of the dangers of projecting models onto every situation. We have to facilitate and help people realize their own vision, potential, and modes of expression. Wendy's starting point for developing a high performance mindset is firstly establishing your own ethos. This word really stood out to me as I have often discussed this term with many of my students and ethos most often equates to ones morals or credibility. For Wendy knowing self allows for us to identify and fortify our strengths in hopes that they may be projected towards a grander vision.
After establishing a sense of self and projecting ourselves towards a vision its important to reflect on the gap that exist between ones current situation and where their vision leads them. Why does this discrepancy or gap exist? We discuss the importance of short term focus and long term focus. In my own experience individuals tend to be either process and detail orientated only focusing on those things that are near, Or completely on the other end always looking towards the horizon for land all the while hitting the iceberg that's in plain sight. Wendy shares that its not natural for most to think big and by thinking big she doesn't mean ridiculous. Wendy is more or less referencing the power of disruption here, a push, a shift, a stretch that will make you do things that are out of the ordinary for you typically. Wendy also shares that its important to not miss the trees for the forest, make sure the foundation is right. what moves your needle most? You may be surprised how some of the smaller or more basic habits and choices such as sleep and am/pm bookends which is referenced later in the conversation will lead to a better mindset and greater productivity.
Mindfulness is very important, it calls attention to processes, but it can also completely freeze and inhibit the ability to perform in some instances. Wendy shares how mindfulness can be empowering and how to balance mindfulness or consciousness with detachment and seeking external feedback. As we discuss high performance in the second half of the conversation being open and curious are two different characteristics that seem to foster and build high performance cultures.
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On episode 56, I sat down with Coach Matt Tometz of TCBoost Training. Coach Tometz has wrote several awesome articles for simplifaster detailing many of the talking points referenced in todays episode. This episode focused on speed training and how to get the most that you can out of speed training by utilizing objective data to validate when athletes are primed to perform max effort sprint sessions. The first portion of the conversation centered heavily on data and how to integrate data into the decision making process for a coach. One of the first things that Matt offered that I really enjoyed is that data is not a standalone variable. Data is part of a 3 part equation, 1) the data, 2) the coaches eye 3) The athlete and their current feeling. Before talking about speed training, its good to define the topic to give reference to the main talking points. Matt does just that and one can see the different traits that need to be arranged to effectively build and model towards speed and power development.
We next discuss Charlie Francis and his 95% rule and how practitioners can utilize this metric to help inform program choices and examine overall athlete readiness. Again Numbers are only valid if we can calculate them under valid conditions, Matt discusses how he calculates Athletes 95% capacity and how it helps him to give meaning and an aiming point for the session. I really like how in this section Matt discusses how it is unrealistic to expect a PR on each sprint attempt, such an environment and attitude can be detrimental to development. Matt shares how the 95% rule allows for him to complete high quality speed and combat unrealistic expectations and PRitis. Data is a great metric that allows for coaches to keep their finger on the pulse of a given session, however, Matt shares how one anomaly isn't cause for an alarm. Matt shares another great rationale that moving directly from data to decision can be a mistake. The appropriate order to insure optimal training would be data, discussion, decision, this involves athletes in the training process and also allows for coaches to appear less Draconian.
Much of the second part of the conversation discusses resisted sprinting and Matt and I share the observation that much of the resisted patterns of the weight room are not in the horizontal vector. This naturally shows why I believe Resisted sprinting to be extremely valuable for the building of plane specific force in athletes. Matt offers up a guiding question that he ask himself to guide his why in programming and decisions, What is the best use of my hour that I have with an athlete? Matt rationalizes and rightfully so that he firstly will provide a high quality speed stimulus to his athletes. This is really invaluable because most of the athletes that he is dealing with do not consistently encounter a potent speed stimulus, Prep and games more often fall into the 85% zone that Francis warned about. The last part of our conversation focuses on Velocity Decrements in sprinting and Matt does a great job explaining the process and stimulus of each zone. Matt also discusses how to use sprint profiling to develop programming on an individualized scale. Make sure to check the links below for access to Matt's socials and show.
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On episode 55 I sat down with Angelo Gingerelli of Seton Hall University. Angelo shares some of his personal experiences early on and shares how an early S & C coach was formative in his introduction to the field. Angelo also shares what it means to him to be a coach at Seton Hall, its like family to him he grew up right around the corner and always followed the university closely. I really like one of the first things that Angelo shares, he voices how beneficial it is for young athletes to get involved in track and field or the pursuit of linear speed early on. Its a great start and a great place to build some of the finer elements of an efficient running model at an early age. Angelo also shares that technical works and sport specific movements or starts are important, however linear speed really is the tide that lifts all boats, you have to have a good base line of speed for anything else to be of consequence.
Angelo shared an interesting perspective on how he often finds in shape individuals struggle with more rudimentary patterns of movement. He includes the movements that individuals are lacking in to some degree in every warm up session, this provides variance with the given movement pattern. The inclusion of these movements also allow for him to access the limiting factor to proficient movement models. Angelo shares a common sticking point for most in S & C, group size and being able to tailor programming needs to subsets within the group. The rationale he presents with building an adequate expression of strength is well founded. We must master the movement and scaffold through variations that allow for the proper expression of the quality of strength. To rush intensification through adding of load at both a youth and higher level is a mistake that will only limit future potential and perhaps end with injury. One of the biggest indicators for success of a given prep program is consistency of high level work. Angelo shares that its important for athletes and clients to find value in the exercises and joy as well.
Angelo shares the 6 foundational movements that he attempts to make athletes proficient in these are the squat, hinge, lunge, hip bridge, upper push, upper pull. Angelo feels that if individuals can show proficiency in these movements they have a great starting point to advance strength and resilience of structures. If individuals struggle to express these movements under light or body weight load, the regression and starting point is simple, firstly we must become more efficient movers. The end of the conversation shines a light on many of the topics featured in Angelo's book that is out currently. Angelo shares how resistance training can be used to help runners run more efficiently, avoid injury, and finish the race in a stronger state. Angelo shares that many in the running community completely leave resistance training out of their regiment. Those that choose to include resistance measures can start small and build upwards from there. Angelo believes that not only means a higher likelihood of success for those that are competitive but also a greater longevity as well, which is truly the end game of most forms of exercise.
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On Episode 54 I sat down with Dominique Stasulli of Zeal Endurance Coaching located in Boulder, Colorado. I familiarized myself with Dominique and her work by reading a great article on skill acquisition called The Neuroscience of skill acquisition. Much of the first portion of our conversation centers around many of the theoretical models you see referenced in that article, as I have grown as a prep coach I've increasingly become more interested in how preparatory methods translate in regards to retention for specific purposes. To do more and actually achieve less is not only a waste of time, it leaves you with an athlete or person who did not reach their optimal state due to the arrangement of practice or other preparatory methods.
Dominique shares according to Fitts and Posner that skill development follows a three step model. The Cognitive stage is what we associate with novice learners and is where thought and introspection are very involved in the process. At this stage, motor skills and the display of skills are rough and more exposure is needed to reach the next level. The associative level is where you begin to see a refinement of skills and association with other movement options, more efficient models are constructed in this portion. Lastly is the autonomous stage where motor skills are subconscious, this is the level of mastery and there appears to be an uninterrupted flow to the display of skills. We begin to talk about exposure and one of the big conundrums you discover in the building of skills is that myelination determines the motor pathways which we choose to activate to display a certain set of skills. Myelination occurs through repetition, the only problem with mind numbing repetition is that it lacks the variance of many of the dynamic settings that skills will have to displayed within. Dominique shares the difference between random order and blocked practices and how random order practices provide greater variance and opportunity for the growth and retention of a given set of skills.
Throughout the conversation Dominique shares multiple examples of different categories of constraints and you can see how it is easy to wisely construct constraints to tailor training to the needs of a given athletic or certain subset of athletes. Dominique shares how she likes to utilize variance in the task specific constraints to arrange meaningful and efficient sessions with her runners. She discusses how she switches up warmups, changes paces, changes energy system work, etc. to keep athletes on their toes. She also rationalizes why she includes sprinting with her distance runners, she states that it shows intent and also has a promotes feel for the runner to a greater degree. She shares how she utilizes hills to help build more efficient runners.
The last portion of the conversation deals with the 3 most common lower body deficits that she encounters among the athletes that she works with. They are 1) Poor Proprioception, 2) Core stability/Pelvic stability 3) Poor hip extension. Dominique shares how she helps to bring up these deficits and make her athletes less prone to injury and more resilient in the process.
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On episode 53, I sat down with the founder of square 1 system Shawn Sherman, this is the second occasion that I’ve had Shawn on the show. On this episode Shawn reiterated the basis of square 1 systems and shared some of the major additions that he has made over the last year. Shawn also shared many of the exciting materials and concepts that he is currently preparing for release in the near future. Shawn begins by discussing the PCS, which is the postural control system which includes our visual apparatus, vestibular system, and proprioceptive system. Our sensory experience paints our experience with our surroundings and how we respond to certain stimuli. Shawn shares how movement and posture are intricately tied to the PCS, when sensory information is dysregulated one cannot hope for optimization of movement. We discuss some of the terms that are utilized to explain structural elements of the body( hardware) and the nervous system(software). Shawn shares the reciprocal nature in which hardware and software components interact, while also discussing how software interventions are different from hardware(tissue) interventions. Vision occupies a ton of neurological real estate and is at the peak of the neural hierarchy. We discuss how when software interventions clear up inhibitions within the PCS neurological resources can be allocated to other systems throughout the PCS. For instance, if we clear threat or inhibition in the visual apparatus, it may also have beneficial effects on the vestibular or proprioceptive. Shawn shares some of his own anecdotal experiences in the last year, in which he has expanded the peripheral vision of many of his clients as he has cleared intolerances and threats from his clients. Shawn discusses how this could be beneficial for athletes as it will allow for them to start with a more optimized visual field, that even under fatigue will be expanded in comparison to their counterparts. Shawn also shares interesting information on Nasal breathing and how he has been able to utilize different head positions in combination with nasal breathes to provide quick and easy interventions that optimize sensory integration. The things that Shawn currently has out are game changers and the things which he is referencing will be groundbreaking and allow for professionals working with large groups even more dynamic tools for building robust and optimized movers. Check the links below for access to Shawn’s materials, as well as my newly launched website for From the Ground Up Athletic Performance. Instagram Square 1 Systems Webpage From The Ground Up Webpage
On this episode I sat down with Coach Travis Mash to discuss his fatigue monitoring process that he utilizes with his weightlifting team at Lenoir Rhyne University. Coach Mash has founded an exceptional weightlifting team at Lenoir Rhyne University and I routinely see insane numbers posted from his team. Coach Travis begins by sharing his realization that accounting for stresses within his system and from the outside were a major determinant of overall readiness to perform at peak levels. Coach Mash shared the unique challenges that adolescents and young adults deal with in regards to stress exposure and blue light exposure and how those factors may be affecting performance more than we realize. Coach Mash discusses how he utilizes the Velocity of the first days movement, which he typically likes to use a hang clean pull for various reasons. Velocity measures overall speed, Stress is defined by fatigue, which is a loss of ones ability to produce force. When employing this rationale it is easy to see how by having a baseline number for velocity measurements allow for us to keep a pulse on the moving target that is athlete readiness. Coach Mash also utilizes RSI measurement to validate athlete readiness, he shares how he gets a meaningful and useful RSI score. The third piece of the puzzle is a subjective questionnaire that athletes complete upon entering into training for the day. One of the metrics that stood out for me was how Coach Mash calculated the impact of a given workout he took the RPE of the athlete and multiplied it times the duration of the workout to give an impact score. In this first piece of the conversation it was great to see how Coach mash is able to bring together multiple measures to give a detailed view of an athletes overall readiness's and abilities for a given session. This is a major tool for overall athletic development and safe progression of training, athletes abilities ebb and flow based upon an almost immeasurable amount of daily stressors. The more Coaches take into account where an athlete is in the present, the more suitable to days training session will be.
As we discuss Velocity measures and Coach Mash's protocols based upon RSI or velocity measures being lower than normal we are able to see how training can easily be adjusted to salvage a days session and give athletes the appropriate dose. At 5% drop in RSI measurement or Velocity measurement both volume and intensity planned for the day are adjusted between 10-20%. If they measure 10% or greater they do low eccentric bodybuilding and go home for the day at that point the risk exceeds anything you will get out of the training session. The subjective questionnaire discussed earlier tells Coach Mash the why for the anomaly or drop in RSI or Velocity of first movement. We discuss the different ranged of velocity loss that would be employed for the development of strength, power, and hypertrophy. Coach mash shares that he seeks high quality hypertrophy due to weightlifting being a weight class competition. This definitely made me think about he individualized needs in team sport settings where lineman and those in the box may need on zone and skills and more speed based positions may need to stay away from areas that don't recruit the higher twitch fibers. We end the conversation talking about where to begin when implementing the clean with youth populations, how to find the proper set up based upon anthropometrics, and how to vary the clean for the needs of given athletic populations. Check the links below for access to my newly published website as well as Coach Travis Mash's offerings.
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On episode 51 I sat down with Brandon Holder of FASST sports performance training. Brandon works with a wide variety of clientele, however, as you can see early on in the conversation he has a passion for working with youth clients and developing them through a sensible long term approach. Brandon shares his starting point for young clients and how isometrics provide a great starting point to provide postural references and sensible methods to advance TUT. Brandon shares that with " the population that he currently works with Load is the last progression." Brandon shares how he likes to isolate to integrate, we discuss how he utilizes different exercises such as wall lateral load and lift. By doing exercises such as this, Brandon gives young athletes a great reference point that is stable and allows for athletes to build proficient modes of movement before entering more dynamic and chaotic agilities or competitions.
Most of the conversation centers around sleds and how they are an extremely useful and versatile tool. All training exist on a spectrum, sleds are no different. The sled spectrum places sled training on a spectrum with strength on one end and power on the other. Load and position influence Ground contacts and ground contacts are the most telling for if an exercise is more strength or power based. Sleds can be utilized for PAP effects as well as a method to contrast training. Sleds allow for users to produce force in vectors that traditional barbell based movements do not. Sleds allow for us to move in a horizontal vector, where as force production in traditional barbell based movements are more vertically based. Sleds can be utilized to build energy systems and used for lower intensity methods as well, they provide a good format for variance and a break from more traditional barbell based movements in training. Brandon shares how to utilize periodization for sled based movements and shares some of the rationales about why sled training is a timely, safe, and powerful method for in season strength development.
We end the conversation by talking about speed development and Brandon shares some of the concepts that he utilizes to gamify and involve clients in everyday processes. Brandon shares how varied starts are good to provide a robust base of movement for younger clientele. Different variations may be more applicable to team based settings and allow for athletes to interact with a variety of angles for more effective displays of speed and power. Brandon shares how showing different athletes that he understands the need of their sport helps to garner buy in to the process. Overall this is a great conversation on the rationale for including sled work, whether you chose to integrate sled training for all the methods mentioned today or you only utilize some of the options, sleds are a valuable tool that athletes can easily benefit from. Make sure to check the links below for access to my new website as well as Brandon's social's and some of the things referenced in todays conversation.
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This week's episode marks my 50th episode and is my one year anniversary for the podcast. On this episode, I sat down with Dr. Pat Davidson author of A coaches guide to optimizing movement: Rethinking the Big Patterns. Pat also runs a great seminar series where he discusses many of the ideas mentioned on this episode. We start the conversation by talking about what inspired him to develop his own categorical system. Pat shares many of his early inspirations and how they drove him to think critically and also inspired him to synthesize the systems he encountered into an approachable and useable framework. Throughout the entire conversation Pat jumped around the 7 Pillars of movement, which is one of the foundational aspects of the approaches shared in RTBP. The 7 pillars of movement are as listed 1) Movement Quality 2) Movement Quantity 3) Movement Standardization 4) Movement Progression 5) Movement Strategy 6) Muscular Orientation 7) Muscular Action.
Within each of the pillars listed above Dr. Pat has organized a framework to help identify, adapt, and advance movement in light of the given focus or ability of an individual. We spend a good bit of time discussing Pillar 1 Quality, Pat shares the exercise taxonomy which lives under the quality pillar as 13 different motor patterns. These 13 motor patterns can be arranged under the umbrella of Control Patterns, Athletic Patterns, or Resistance patterns. Control patterns really tell us what an individual's potential is to correctly perform a given movement pattern. If individuals can't display it on the table they certainly can't display it under time constraints or in dynamic environments. Dr. Pat shares a good bit on pillar 3 which is movement standardization , which is where sensorimotor competency comes into play, what does the individual feel? What individuals feel may be a more telling example of a persons given proficiency than the coaches eye. Pillar 4 is described as an algorithm that can be used to build the desired motor patterns that are necessary and required to move. This pillar includes the 10 principles of progression, which may also be used to regress exercises to the specific requirements of a given individual. Pillar 4 also includes the propulsion arc, which we spend the last portion of the conversation devoted to. The propulsion arc encompasses three zones of movement, which are denoted as either expansion or compression dominant and are also incorporated into the gait cycle process. This pillar doesn't tell you why someone struggles with a given movement; however, it tells you how you can fix their inadequate forms of movement.
Pillar 5,6,7 allow for you to explain how pillar 4 was able to guide individuals towards more proficient models of movement. Pillar 5 is movement strategies (Compression/Expansion) ,Pillar 6 Muscular orientation (Eccentric/Concentric) ,Pillar 7 Muscular action (Yielding/Overcoming). We spend the last part of the conversation talking about the importance of managing forces, muscular orientation, and how the last three pillars can explain why someone is able to perform in a dynamic, elastic, and explosive manner. The last portion of the conversation is food for thought and something that has really guided my programming rationale and choices in recent times. Dr. Pat did a great job of breaking this dense topic down into something that is manageable and digestible. Check out his offerings listed below for an even more in depth dive.
Webpage
Coaches Guide to Optimizing Movement
On this episode I sat down with David Jackson better known as Jacko to discuss all things breathing. I’ve referenced breathe practices on numerous podcast, but this is the deepest dive I’ve had on the potential benefits and necessity of proper breathe work practices within athletic programs. We start by talking about the very act of breathing, an inhale, pause, and exhale, as with athletic development we are often concerned with the output or concentric, many only focus on the inhale with breathwork. Jacko discusses how the respiratory center is in the oldest part of the brain the brain stem, meaning it is hardwired and reflexive in nature. Jacko discusses how all but one sport to his knowledge (free diving) includes breathing, therefore, we should be taking note of suboptimal or improper forms of breathing.
Breathing has a globalized effect on the human body; it influences the nervous system, blood pressure, heart rate, thoughts, emotions, sleep, and more. Jacko discusses how the bohr effect influences breathing and shares how the primary influence for breathing is not oxygen, but CO2.
Carbon dioxide is tied to release of hemoglobin that is tied to red blood cells. Jacko Discusses how to get your Bolt Score, which is a baseline of a person breathing capabilities. He discusses what a good bolt score is and what we should all be aiming for as we increase our breath work practices. A higher bolt score means a calmer nervous system, more mental focus, and that you use less energy for breathing.
Jacko shares different breathwork methodologies and how one can bias the inhale/exhale to elicit a parasympathetic or sympathetic response. Jacko shares how one can use breathwork to calm or excite and how teams can use breathholds to increase bolt scores, overall athletic preparedness and RSA. We close the conversation by talking about some of the callisthenic methods that Jacko employs in his training. He discusses how it frees the body and mind and causes one to be more creative than traditional barbell based movements. Jacko provides a ton of quality content in this episode and I really enjoyed this one. Make sure to check the links below for Jacko’s social, School of Calisthenics webpage, the movement, strength, and play podcast referenced in the episode. As well as the oxygen advantage program which Jacko is a master coach within.
School of Calisthenics Webpage
Jacko Insta
The movement, strength, and play podcast
Oxygen Advantage
On this weeks episode I sat down with Nick Moss of Functional Neuro Health. We start our conversation by talking about how we are only aware of a limited amount of information, while the vast majority of information lies below the subconscious level. We start by discussing the performance iceberg, the only things that lie at surface level are behavior and results. Below the surface lie many subconscious mechanisms (Thoughts, emotions, feelings, physiology) that reflect the behaviors and movement choices that we often see in subjects. The nervous system is constantly scanning the environment and labeling different inputs as threat, no threat, nick shares how some of the more primitive structures examine our surroundings for threat.
We discuss the bodies response to stress, stress is neither good nor bad, in fact it's an unavoidable and essential part of life. The problem with stress is more to do with thresholds, too little you find boredom , too much and you find chronic adaptations to stress. Nick discusses how we can utilize the breathe to help build certain buffers and increase our threshold to stress. We then get into how the nervous system is a conglomeration of signals, the system perceives something to be a threat when a signal reaches too high of a threshold. If signals consistently register as high this often manifest in patterns of weakness in the nervous system, this creates a compounding effect that we would often deem to be a symptom or perhaps a perceived injury. Nick discusses the function of noise and how the function of noise can go a long way to show where individuals may be having issues.
Muscle inhibition is a product of one of three or a combination of structural, emotional, physiological. Nick shares that the more threatened someone is based upon their prior history the more likely he would be to take a top down approach. We end the conversation by talking about the role of primitive reflexes and Nick shares that primitive reflexes are the base. If we aren't addressing retained primitive reflexes there's a great chance that the other neurological means we are attempting are not being optimized. Nick discusses some of the more common of primitive reflexes, why reflexes may be retained and some of the manners in which we can work to integrate primitive reflexes. Make sure to check out the links below for access to Nick's socials as well as website
Functional neuro health
youtube
Website
On this episode I was blessed to sit down with David Bidler and Lex Clark of Physiology First, to discuss a variety of interesting topics pertaining to the educational system. We discuss the goal of physiology first and they define their overarching goal as redefining how we approach mental health, and we spend the next hour discussing many of the methods in which we can more effectively build robust capable individuals through educational means. They partner with schools to provide a curriculum that delivers many of the different topics discussed. They also utilize a decentralized approach and we spend the first half of the conversation dedicated to talking about the power of intergenerational learning and a sense of community. In any good conversation more questions often come about than answers in the short term. David and Lex provide several thought provoking questions through out the conversation, one really stuck with me, What would it be like to learn about us before we try to learn about every other thing in the world?
We discuss the role of the education system in the present and how many of the education systems responses may be because it is stuck in an abject state of survival. The shutdowns were an opportunity to take a step back and see if we are traveling in the right direction, instead there has been a push to get back to business as usual at a break neck speed. The power of harnessing ones own physiology is discussed in length and David and Lex share how they are able to bring holistic movement patterns and breathing into their everyday practices to encourage a more health centered approach than we commonly see in the modern educational structure. Stress and Anxiety are often terms that may be used out of context and David discusses the cultural connotations surrounding stress and anxiety and how true stress resilience is built through encountering appropriate stressors.
We end the conversation by talking about learning and how we can better leverage protocols and practices that will promote an authentic atmosphere of learning. We discuss neuroplasticity and many of the mechanisms behind neuroplasticity and how we can leverage these to learn in an efficient manner. Lex shares how she utilizes the non sleep deep rest protocol popularized by Dr. Andrew Huberman to help better retain information. We also discuss how the body functions in a cyclic nature and how these cycles can be taken into account to promote alertness and more effective structures for learning. Make sure to check out the links below for links to Physiology first and all their offerings, its refreshing to see a group of people that are pushing for science based methods of learning that focus on the human firstly and appreciate each person for their individuality.
Physiology First Webpage
Physiology First youtube
Physiology First Instagram
The Distance Project
On this episode, I sat down with Jason Feairheller to discuss how to develop dynamic movers and how to properly integrate agilities into training. Jason shares how agilities and Change of Direction training differ and how one involves a cognitive component. In order to have a well developed profile of movement options and stability in movement both need to be present in programming. Jason shares something that really informs his program selection and overall progress, his main consideration is how he can help athletes as much as possible in their competitive stages. Training all patterns of movement will allow for individuals to have a more robust profile of movement to pull from when required. Jason shares the common patterns we will see in mostly every sport, lateral shuffle, plyo step, hip retraction, etc.
It's easy to get hung up and specialize on one thing especially when you examine athletes deficiencies in light of certain movement constraints. Jason shares when you observe in adequate forms of movement doing more agilities isn't simply the answer, you have to think about what is the missing link stopping athletes from reaching their highest level of skill? Jason shares how he preaches towards a model while also building dynamic movers through constraint led approaches and self organization. Another major focus of our discussion focused on how individuals are able to interact with the ground, force and how individuals manipulate force flowed throughout the conversation. Jason shares that he considers Single leg plyometric means to be extremely important as all changes of directions in sporting movements will occur off of a single leg. I also like how Jason shared that all agilities are able to inform his exercise selection for athletes.
We discuss the development of habits and skills, habits are a position of stability (attractors) the more we dig the well of habit the more we find ourselves sinking into them and they may be harder to get out of. Jason shares how he does little work that is completely rehearsed skills work can be layered at varying degrees of perception and also the required skill of a movement can be layered over time. Jason shares his considerations for programming plyometrics and he discusses how he builds his workouts through the progression of a certain skill such as max V, Power, Accel, etc. these themes inform many different aspects of programming choices for a given session. We end out conversation by talking about his considerations for the weight room, he shares that he utilizes Olympic weightlifting means in many of his settings. We discuss how one can blend specificity in their programming choices and the rationale for doing so, Jason shares how many of the methods featured in many of Frans Bosch's work can be useful for variability and coordinative exploration.
Jason Feairheller Instagram
Speed and Power Podcast
Multidirectionalpower.com
On episode 45 I sat down with Dr. Emily Splichal to discuss a variety of considerations around the foot, ankle, and deep core. Dr. Emily starts by explaining her main aims of foot training which she refers to as the 3 pillars of foot training. The pillars she's references are mobility, strength, and sensory stimulation. Mobility has to do with releasing the feet to help optimize their natural Range of Motion. Strength focuses on the intrinsic muscles of the foot and their coordination of stabilization and contraction of the muscles. The foot is also packed with sensory nerves and we often blunt the sensory stimulus going into our feet by walking around in padded shoes.
Dr. Emily shares how she views the foot as an integrated structure and this is where she begins to discuss the foot and it's connection to the DFL and pelvic floor. The pelvic floor like the foot is a sensory rich area that is tension based and dynamic due to it being in rhythm with the diaphragm. We discuss the different foot postures and movement strategies that may be prevalent with each. Over pronation may be a mobility issue or a structural issue, this can only really be determined once you have accessed a client. Can view the overpronated ankle in many instances as the body taking the path of least resistance going around and avoiding the ankle rather than going through the ankle which leads to overpronation.
Dr. Emily shares what short foot is and the intensity that individuals want to shoot for to adequately perform the exercise. Short foot is a great way to activate the intrinsic foot muscles that are referenced in earlier portions of the podcast. While performing short foot want to connect foot, pelvic floor, and diaphragm and then release. Doing activities on a single leg is huge for the development of adequate balance, there are a variety of means and progression that can be utilized such as sl squats, hinges, lunge, side lunge, etc. Single leg exercises also recruit more glute than bilateral methods, this allows for us to rationalize that sl exercise can adequately encourage deeper more dynamic fascial connections that may be more beneficial than bilateral options.
Throughout the podcast Dr. Splichal referenced on many occasions the importance of balancing tension and relaxation within movement strategies. She shares the methods that she suggest to mobilize the foot and the rationale for mobilizing the foot. She offers a 5 point release and suggest mobilizing the feet for 5 minutes daily. We end the conversation by discussing considerations for different foot positions within training methodologies. Dr. Emily shares how to safely progress through different foot contact means and she shares that she like to challenge all facets of pressure, force, push off, etc. Providing a more variable experience in training than the traditional heels down approach is a worthwhile consideration and can lead to stronger more durable feet and movement strategies. The last talking point that we share is based around sensory stimulation, Dr. Emily shares how KT tape can be used to guide motor paths and provide sensory stimulation for a joint. She also discusses how vibration is a natural stimulation for the feet as we experience Ground reaction forces with every step we take. She also discusses texture and how her products at Naboso feature 2 point discrimination which keeps the brain stimulated and engaged.
Dr. Emily Splichal Webpage
Naboso Webpage * features several of the products referenced in todays episode and more.
Dr. Emily Splichal Instagram
Naboso Instagram
EBFA Global Barefoot Science
On this episode I sat down with the founders of Integrated Kinetic Neurology Ryan Foley and Kyle Paxton. We began the discussion by talking about the body being an integrated learning system, Ryan also shares that we must view movement within a given context in order to make worthwhile reductions about movement strategies. Proximal and distal movement strategies are discussed in multiple formats throughout the conversation and Ryan shares that we develop movement proficiencies in a proximal nature before begin to distribute movements distally. As we develop we become more driven by distal drivers except for in certain situations. The anatomy of the body is taken into consideration to support the distal distribution of forces and Ryan and Kyle share about limb tapering and why we are arranged in a strategic manner morphologically to allow for distal distribution of forces.
Intensity is discussed in multiple facets throughout the discussion and the differences of movement strategies in a low intensity setting differ substantially from the choices available under time constraints. Often times in lower intensity situations individuals may exhibit movement strategies that would be more appropriate for high intensity situations. One can make inferences that this would be a dangerous and expensive movement strategy. Attractors and Fluctuations are ways to offer meaningful opportunities for individuals to learn. Ryan shares that sometimes its not about learning new strategies sometimes its about destroying certain strategies. One of the main attractors that should be given major consideration within rehab and training is the capacity of tissue to buffer and dampen forces and load tissue appropriately.
Muscle tone is discussed and there are two perspectives that this can be viewed from the protective mechanism or the performance mechanism. We discuss feedforward verses feedback strategies and discuss the role of vestibular and visual system in providing appropriate models of internal estimation. Feed forward strategies are strategies that allow the expression of certain amounts of activity before the foot hits the ground and allows for a better overall distribution of forces. One strategy is not superior proper preparation seems to really push for a better overall integration of the two strategies. We end the conversation by talking about the concept of neuromechanical control gradients and how that may allow for us to make more meaningful choices in isometrics and joint angles for given movements. There are 4 lens in which we can view control gradients, 1) Muscular 2) Neural 3) Joint 4) Tension. From a muscular perspective Distal tissues need to work more in an isometric fashion, From a neural lens there is variability in the "highways" that move to proximal and distal portions of the body. As far as joints are concerned skeletal organization acts as a constraint to make it easier for the nervous system to distribute forces. The body's structure often flows from complex to simple to complex, there must be some form of simplicity for a complex system to be be controllable. Tension is the last lens we discuss and that could most closely be tied to muscular orientation within the context of a movement.
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IKN Webpage
Ryan Foley Insta
Kyle Paxton Insta
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On this episode I sat down with Neal Hallinan, I was intrigued with Neal's content available on his Youtube channel and wanted to get him on to talk about movement through a PRI perspective. We start out by examining what some of the characteristics of proficient movement are, this is a general question. However, time and again I am reminded that what we see visually often does not detail the internal workings of the body in a valid manner. Neal states that proficiency is the format that someone is able to repeatedly with the least amount or no compensatory strategies. We discuss the root of compensation and how it is an unavoidable human condition, Neal shares the cautionary tale that if if compensatory strategies become too great or last too long the body will reach a tipping point. Sensory input = Motor outputs, Neal discusses how all meaningful changes will occur through the proper sensory inputs while lessening less than optimal sensory inputs.
We discuss what propulsion is and how one can derive different cycles of the gait and examine individuals for the left AIC patterning and how they will inhibit proper rotational strategies of the gait pattern. As humans we must be able to rotate to properly propel ourselves through the gait cycle Neal shares how bilateral training methods will have negative effects on the rotational and movement options available to individuals. As we begin to discuss the left AIC pattern and what it is, we have to discuss a major tenant of PRI, which is that the body is fashioned in an asymmetrical pattern. Based on this asymmetrical pattern we are more likely to have a pelvis that is turned towards the right, if we continue to become more right dominant the left will eventually reach a serious drop off point in which compensatory strategies will become severe. Neal shares how important the diaphragm is in the body's overall movement strategy and shares how bilateral training will inhibit proper diaphragmatic processes.
We discuss the 90/90 hip shift because it is a great starting point to reference right side dominance and to give a client the proper feel of the other areas of the posterior and pelvis/ hamstring if done correctly. If the exercise is done incorrectly you miss many of the benefits, so we discuss some the finer points of set up and what to look for as you complete the exercise. We finish the conversation by talking about the ventilation process and how air moves throughout the body and how the pelvic floor acts as the trampoline. We discuss how orientation or compression/ decompression may influence movement strategies. Overall this is a very intriguing episode full of great take away that many may find helpful in assessing and correcting compensatory movement strategies as well as strategies for proper exercise selection in programming. Check the links below for Neal's socials, channel, and VSPC link and code.
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Youtube PRI Trainer Neal Hallinan
Neal Insta
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PRI Webpage
On this episode I sat down with Jeff Moyer of DC Sports Training. I've always loved the material that Jeff shares on his socials and his areas of focus so I really looked forward to this conversation. We begin by discussing the basics of the 1 x 20 system and his rationale in beginning to implement the system. Jeff shares that the 1 x 20 is simply a loading scheme and it can be a really easy manner to arrange training for the GPP portion of training. Jeff shares how he can also tailor training to the specific needs of the athletes he serves by utilizing a biomechanical model to inform his exercise selection for a given individual. Motor learning and skill acquisition are discussed in greater detail in the latter part of the conversation. However, Jeff presents the rationale that 1 x 20 is great because it allows for motor learning. Due to 1 x 20System being relatively lower in intensity, technique can be included as a prominent feature of early phases of training.
Jeff discusses the idea of the 20 scheme as being variable and athletes may do a bit more or less depending on self regulation. 1 x 20 is useful for the team setting because its extremely time efficient and time is often one of the main things that strength coaches often fight against. Overall the 1 x 20 system is a safe and sensible manner to build work capacity and resiliency in athletes. This transitions nicely to the next talking point, which is a sensible progression of training means. This translates to some crowds as don't burn the steak. This is pivotal not only in the short term but in the long term progression of athletes. Jeff Shares how he likes to have somewhere to take his athletes. if you start too high, too fast, where can you sensibly go? Jeff presents that by selecting meaningful and optimal doses one can keep the nervous system pliable and plastic, which means it is responsive to a wide variety of stimulus. Jeff provides other training considerations and points to the faulty notion of someone being a pro equating to them having a high training age. Jeff shares how important training age is in informing program choices.
DC Sports motto is "we build better athletes", so Jeff shares how skill acquisition is at the forefront of his skill development paradigm. In order to discuss how he stacks and builds skills we discuss the placement and development of hard and soft skills. By starting in the format of the ideal environment one is able to push towards proficiency and push towards more dynamic and chaos filled environments that soft skills are typically developed within. Within the process of developing a hard skill Jeff mentioned something I find to be extremely important in the development of efficient movement and that's feel. Sensory information is very important for the development of a skill, many of my prior episodes have dealt with what happens at the neurological level when sensory information is less than optimal. We discuss the concept of key movements and end our conversation by talking about the gait pattern and sprinting, as well as considerations for training the foot in an effective manner.
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DC Sports Instagram
DC Sports Twitter
DC Sports Website
On this Episode I sat down with Ryan Thompson of Last Resort Restoration, Ryan utilizes square 1 system to help provide quality preparatory methods to his clients. We start with the most important consideration in prep, how do we rationalize advancement and the concept of progression and development within our programming choices? I've seen Ryan post this ? to Strength coaches," How do we know its safe or optimal to advance? Does anyone else use the nervous system as a reference or guide?" Ryan paints a really beautiful picture on how he builds his athletes neural acceptance and utilizes the square 1 methodology to help ensure meaningful development is occurring. Ryan makes a good point in the false sense of security one can derive from seeing properly executed compound movements. If things aren't optimal at a basic level the larger patterns are built on faulty motor control/ patterning and are only engraining larger compensatory patterns.
Ryan talks about how Motor control advances to motor patterning and then to motor learning, this allows for Ryan to begin to discuss the rationale behind utilizing the square 1 system to build strong foundational motor control patterns. This naturally leads to the discussion of threat and it's inhibitory nature, threat is a pivotal metric to gauge athlete readiness and proficiency. Input and the integration of sensory inputs determine the outputs that we see displayed within movement patterning. Therefore, ensuring that the body is in the optimal state to synthesize the sensory information that it encounters allows for safer, optimal, and more dynamic outputs. Ryan references growing in the "green" that means allowing for athletes to grow in a manner that they sense to be safe or are at the time competent in . We discuss the times in which one may want to overreach or experience what Ryan would characterize as red. It was refreshing for Ryan to state that he's actually looking for the negative test and trying to find those limiting factors, we can't have subjective ideals in mind if we truly wish to provide objective, test driven methods of advancement.
There is so much territory covered in this episode and I feel like the perspective presented is something that is applicable and accessible to all. Many times the neurological approach is something that may be misunderstood or misinterpreted. Ryan presents thoughtful and easy ways for strength coaches to adequately and authentically development their athletes. Make sure to check out the links below for access to the VSPC as well as the code to save you $15 at checkout.
VSPC Code FTGUPOD15
Virtual Speed and Performance Clinic
Last_Resort_Restoration
R_Thompson_LRR
Square 1 Systems
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On this episode I sat down with Ben Yanes to discuss all kinds of interesting and relevant topics. We start the conversation by examining the value of following and teaching towards a model while also taking into considerations the apparent negative consequences of doing so. This is a really generalized point but It brings up a lot of great talking points that are discussed in detail later on. We probably all need a model along the way, but if you aren't changing along the way than you aren't really learning. Ben talks about how he has naturally progressed as he has continued to study the body and movement. We start the discussion by talking about ventilation and its role in movement, Ben details many PRI related concepts on the Inhale and the exhale and discusses the characteristics of both states. Ben shares the joint actions that tend to associated with said states. Most individuals tend to be on the inhaled end of the spectrum in regards to the two ventilation strategies. With that being said it's important to understand that all individuals will naturally need access to both ends of the spectrum.
Ben discusses the relationship of the Pelvis and Thorax and some of the common issues we may see in novice movers. Often times individuals aren't able to take advantage of the stack position, which is the position where the thorax and pelvis are aligned or stacked in beneficially in relation to one another. Ben states that many have limited movement opportunities from the start just based upon the relationship of their stack, they bias the flexion or extension, thus limiting the range of movement options in a given situation. We discuss what make an individual better or more proficient in an output based scenario where eccentric loading or yielding does not precede the motion.
Ben offers many practical explanations for why individuals may be great at one exercise that may be output or expansion driven and struggle to repeat the same results in a movement that is proceeded with a yielding phase. This discussion has a powerlifting tilt and can be useful to that sport, but the logic stated in the examples can be applied across the board to any methodologies of strength and conditioning. We discuss how field based athletes or athletes have different needs than those involved in barbell based sports such as powerlifting. We discuss how to best apply the concepts of yielding and compression to an event that is so fluid and dynamic in nature. Ben discusses the need to switch and deal with what I have familiarized my self with as (eccentric, isometric, concentric) but also the yielding and compression output properties. Ben Shares how yielding methods and dynamic means can be paired to benefit athletes in their overall development. Throughout the conversation Ben offers a well informed and thoughtful approach that is super applicable to multiple situations. I've noted how great Ben is to tailoring towards the needs of his clients, make sure to check out the links below for access to VSPC clinic with code to save $15, as well as links to Ben's Insta and awesome new platform!
VSPC link Use code FTGUPOD15
Ben Instagram
Unlimited Education (Ben's new platform)
Links for Virtual Speed and Performance as well as Personal code for $15 off located at the bottom
On this episode I sat down with Chris Cervantes and Jevon Bowman of the University of Tulsa. This episode was truly a treat, these guys were able to share valuable information about how they are able to make meaningful and quick interventions in their athletes development, preparation, and overall well being through taking into account the brain and its role in training. We start the conversation by discussing their top considerations going into offseason prep and Chris and Jevon share a variety of considerations such as taking into account things that have been lost or diminished while in season.
Our main consideration throughout this talk is how these guys are implementing functional neurology in a team setting over at the University of Tulsa, so we spent the bulk of the conversation covering how these guys are able to achieve that. They discuss how RPR was kind of their entry point into the neurological process. They discus how their warmups save time and truly prepare athletes for what the body is required to do in dynamic movements. The tone system of the muscles is largely responsive to vestibular/ VOR, posture , which everyone knows shapes determine the manners in which we move is largely reflexive. The guys discuss how they stack and layer a variety of neurological series ranging from piezoelectric means, ocular motor, Vestibular means, and visual considerations. Another system which I will link in the notes that they guys couldn't speak highly enough is Square 1 Systems.
Chris and Jevon share some of their own experiences and experimentation that they have used to validate different neurological methods such as testing different force outputs on exercises based upon eye movements. They also utilized GPS units to look at how Jevon responded to trauma on a certain side where he had previously been hit by a car. If we are constantly dealing with a threat response we aren't in a natural state to skill acquire and learn we're stuck in feed forward mechanics. We also discuss how to avoid monotony and utilize variability to provide novelty and keep an atmosphere that avoids monotony and is conducive to learning. We shift to more programming considerations towards the end of the conversation and discuss main considerations for in season prep and how they account for properly stimulating the nervous system during times of competition. Chris and Jevon also share how they rationalize certain measurables within an in season setting that help to examine likelihood of injury as well as validation of programming choices. At the end I asked the guys to share the manners in which they felt those that wish to begin implementing neurological means into their programs might best start. They share many of the intriguing systems that they use and an important consideration, which is don't overwhelm yourself or your athletes at first, get good at one area and then layer it together. Overall this was a great conversation and I loved listening to the perspective presented by these guys in this weeks episode!
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Cervantes Twitter
Cervantes Instagram
Bowman Instagram
Square 1 Systems
On Episode 38 I sat down with Pat Byrne, Sleep and stress management specialist. Make sure to check below for links to purchase the VSPC sponsored by Simplifaster as well as my personalized code that will save you $15 off. Pat has been involved in the stress management for sometime and has worked with many notable sports franchises in the Pacific Northwest as well as around the world. High School and Collegiate athletes have to deal with a variety of stressors, especially when athletic and training means are combined with academic workloads. Many times those that work with athletes may fail to view the athlete as an integrated systems where stress from all sources collect.
A common theme that runs throughout the conversation is how biologically we are cyclic and systems within our body run on a 24 hour clock, meaning that we have optimal time periods to learn, react, strain, rest, relax, sleep, etc. In light of our topic there are several instances where Pat and I mentioned references to chronobiology which is an examination of the cyclic nature of the biological systems of the body, which have a major impact on how optimized we are to perform certain actions throughout a 24 hour period. As mentioned earlier each individual has biological patterns, most aren't simply lazy in the morning, their chronobiology seems to drive them to stay up later and sleep later, where others tire early in the night and wake before the sun. Temperature is a manner in which we can actually map circadian rhythms of our athletes and examine the vast diversity that is present on our sporting teams.
Pat shares an interesting perspective on how he was able to directly monitor the effect that sleep deprivation had on players in the NHL and was able to predict with a high degree of fairness when they would win and lose based upon fatigue or sleep deprived induced drops in reaction time. Pat shares how the wearables on the market don't really do what they claim and really measure other data points and then utilize algorithms to make fairly accurate predictions on amounts of sleep. The thing is that sleep is truly a brain based activity and the wearables really aren't measuring brain waves or important factors that are the true indicators of total sleep/ quality. Pat shares the different stages of sleep, as sleep disruptions from a variety of means may cause individuals to suffer from less then optimal patterns of sleep.
Pat discusses the steps that individuals can take to increase their sleep hygiene and optimize the sleep that athletes are able to achieve. Light, noise, and temperature are all important factors that must be taken into consideration. We end our conversation by talking about how we can start the day off on the right foot by optimizing early sunlight exposure as well as elevating body temperature, which can be accomplished in more than one manner, I prefer early movement based practices. Crawls, holds, hangs, ground based movement practices. If you're really looking to optimize athletic performance you have to take into account the recovery process and proper stress management. Make sure to check out the links for Pat and Suzanne Byrne's text as well as Fatigue Consult below.
Virtual Speed and Performance Clinic Make sure to use my personalized code FTGUPOD15 for 15 off the price!($75)
Inconvenient Sleep: Why teams win and lose link
Pat Byrne Twitter
Byrne Fatigue Consulting Linkedin
Virtual speed link @ bottom with Code
In this episode I sat down with fast bowling and motor learning specialist Steffan Jones. Steffan has a brilliant mind and many unique concepts that are extremely applicable for building motor skills from the ground up. We begin our conversation by discussing Steffan's Pacelab limited Skill stability paradigm, which is a methodology that applies the stages of learning to building motor skills and ultimately helps to move athletes towards desired elements of motor output or performance. Steffan utilizes certain FAPs ( functional Anchor points) which are key points in fast bowling delivery to help inform and progress athletes. The paradigm begins static before moving to dynamic means and eventually ballistic elements, this sets athletes up for success because it helps athletes develop feel and understanding of the given shapes and positions that are highly relevant for their sporting event. Steffan discusses how isometrics are a cornerstone of his programming methodology, and he discusses how he utilizes them to best advance athletes through both yielding and overcoming methodologies.
How do we validate training? If your training is not verified and validated how can we truly say that what we are doing is working? Steffan shares his main KPI is Ball velocity, which makes a ton of sense, as they are training to throw as hard as possible in sports such as cricket and baseball. We discuss the best time to begin focusing on more specific methods for youth athletes. There are certain times within human development where the body is primed to get faster and learn new skills. Steffan shares how that philosophy leads him to drive for speed before strength always. Fatigue can be quote a polarizing topic, many of the things I have seen from Pacelab speak against mindless. Steffan discusses how to properly monitor fatigue and how he uses it to inform his programming choices for a given weekly arrangement of training. Steffan shares the characteristics of the three types of bowling sessions ( Pinnacle, Prime, and subprime) he shares the drops he follows and the rationale for programming choices of each.
We end the conversation by talking about the importance of variance and this is where Steffan is able to share how dynamic systems theory and ecological dynamics influence his training preferences. The drills should provide constraints that will allow for the self organization of athletes to occur. This allows for more natural formats of movement to occur where individual forms of style are afforded, the last thing you want is overly technical robots that can't respond to the demands of competition.
Virtual Speed and Performance Clinic Make sure to use FTGUPOD15 at check out to get 15$ off the price!
https://docs.google.com/forms/d/e/1FAIpQLSfrtd630XgNmxIU8sU_7v8Bj0mxUsgJv997eMYLlJ7UZF5L-g/viewform
Pacelab
https://pacelabglobal.com/
Instagram SteffanJones105
World Pitching Congress
https://www.worldpitchingcongress.com/
On this episode I was lucky enough to sit down with David Weck creator of the Weck method and many innovative and awesome inventions and methods. We start by discussing what traditional strength methods miss in preparation. David shares that it is important to have a base line of strength, especially within the context of contact sports. One of the areas that is often overlooked is how to effectively transfer strength, Mr. Weck begins to discuss the importance of being able to coil or use the end ranges of movement to produce dynamic and powerful movement. We also discuss how the natural evolution of the human brain has led to many subconscious systems that may not be optimized in more traditional preparatory settings. There are many different factors that may led to less then optimal brain states, that govern or drive us away from optimal movement solutions and overall health and happiness.
As we discussed the brains involvement in training, Mr. Weck shares how increasing neural drive and coordinative means will lend to a greater understanding and confidence in a given movement or situation. This leads to me asking about the role of variability, David discusses how all modalities eventually reach a point of diminishing returns. By keeping it fresh athletes are more likely to stay engaged and also creative which is what will be required in many sporting situations. Weck rationalizes the 80/20 rationale, that by attaining 80 % of one given area and leaving the 20 % for a later time will drive more optimal adaptations. Weck shares how he utilizes non dominant side training to help contextualize and bring the non dominant side to a more proficient state, and again takes into account whole body concepts or both sides utilized (BOSU).
I couldn't pass up the opportunity to discuss the role of the core and coiling as that is one of the major considerations of the Weck Method. Weck discusses the concept of coiling and figure 8's, this leads to discussion on rope flow training and also how Weck utilizes Isometrics to help effectively prepare the body for rotational considerations and coiling. Weck also discusses the concepts of uphill and down hill training and shares instances in which both formats would be useful. The Sole steps are a great tool and the easiest way to facilitate proper foot mechanics within training. Weck also shares how his product the propulse is a natural tool to increase efficient locomotion and to teach coiling. We end out the show discussing all the great offerings that David has over that the Weck method, make sure to check out David's socials and website listed below.
thedavidweck Instagram https://www.instagram.com/thedavidweck/?hl=en
Theweckmethod Instagram https://www.instagram.com/weckmethod/?hl=en
WeckMethod Website https://www.weckmethod.com/
On episode 35 I sat down with Chris Korfist, Co founder of track football consortium and RPR. Chris is well known for speed training and sprints and that's exactly what a good portion of todays conversation centers around. We begin the conversation by discussing how Coach Korfist can best identify drivers in his athletes and how he utilizes that to examine and justify the implementation of training. Chris first discusses how he can utilize RPR to help inform him about movement competencies and potential compensatory patterns. We also discuss how video analysis can help to inform about the drivers and movement preferences of athletes. Coach Korfist discusses some of the more common movement flaws that he encounters with athletes and the negative ramifications for less than optimal movement choices. Coach korfist shares that many times he encounters runners that are pushers or quad dominant. He shares how stiff legged runs or prime times are a good option to teach athletes how to properly utilize their hamstrings and find proper foot placement. We also discuss the proper posture for stiff legged runs and why we may encounter athletes with excessive lean.
Coach Korfist shares programming considerations based on profile are they muscle bound or are they more elastic in nature. If athletes are more muscle bound one of the things that stands out immediately is that they will need training that helps provide stiffness in order to get the system primed and ready to go. Indicators such as vertical jump, ankle rocker capabilities or ankle rocker hops help to inform programming needs for elastic athletes. We turn our conversation to weight room practices and discuss the best manner to progress athletes to keep speed the primary consideration. Coach Korfist shares some of his general strength methods and his rationale with Triphasic. He also shares how to keep athletes reflexive and springy when training strength movements. Coach Korfist shares a good point that athletic movement do not fit the generally profile of powerlifting or oly lifting. Greasing the groove is to the detriment of athletic development for those that wish to move in an athletic and dynamic manner.
We turn our attention to the 1080 and coach Korfist shares how he starts his athletes on overspeed training. He discusses some of his rationale for starting athletes on overspeed early, it helps examine how they respond to moving fast, is there fear? Can they turn over properly. Coach Korfist also likes to use mini hurdles to encourage certain turn over patterns. Coach Korfist utilizes a variety of methods depending on the desired adaptation. Coach Korfist discusses how he utilizes the power of competition and has a leader board to help gamify and push athletes when doing resisted sprints. We also discuss some of the possible benefits of utilizing the 1080 for agilities as well as sporting practices.
We end the conversation by discussing the ideas behind his article Too many notes that coach Korfist published a while back on Simplifaster. This article stood out in stark contrast to how I typically view Coach Korfist. I see coach Korfist as being an experimenter as well as a trainer that is able to provide individualized training means. Coach Korfist is all of the things mentioned earlier, however, he also likes to keep it simple and realizes like his article states" sometimes its what you don't play. We discuss the absolute stacked line up for TFC 2021 as well as the new RPR courses that are being offered both virtually and in person. Make sure to check out the links for TFC 2021, RPR, and Coach Korfist social media accounts.
TFC 2021 https://trackfootballconsortium.com/
RPR Website https://www.reflexiveperformance.com/
Korfist Twitter
On this weeks episode, I sat down with Clayton Thompson of RS3 ( Redefining Sports Specific Strength). The conversation begins with the examination of the how inefficient throwers appear typically (4:00). We are all bound to many of the same constraints gravity and other environmental factors, however, there is also a great amount of individualization that occurs within sporting actions. There are many movement patterns that can be utilized to elicit the same coordinative efforts or movement outcome. Clayton states that regardless of strategies individuals are attempting to move as optimally as possible, can they be made better? The answer is yes, but in order to do so we must identify methods they can integrate seamlessly and that seem reliable and reasonable quickly.
Previous ideas about mind numbing repetition may be misguided, we need to identify and steer athletes towards more optimal means in a more natural manner. Clayton discuses levers and how they do matter, and why the coordination of levers from short ( acceleratory) to long( force application) is extremely important in being able to throw hard. Clayton identifies trunk angular velocity as one of the biggest indicators needed to throw hard. We discuss the different characteristics that may lend themselves to more efficient mechanics and we begin to talk about fascial driven athletes(9:00). Clayton discusses arm slot and how it matches the plane of trunk rotation if individuals really want to throw hard and efficiently. Rotation along the same plane (trunk and arm) allow for the creation of a geodesic path which is the shortest pathway between two points.
We discuss how they take into account contralateral considerations and sling within training(15:00). Clayton begins to discuss his love of sprinting, sprinting is the most taxing of the oblique slings and really makes the body work in an effective manner contralaterally if one wants to move rapidly. Clayton also shares how they bias ipsilateral and contralateral loads and how that can lead to more specific joint angles and actions(16:00).We discuss the importance of proper breathing mechanics and how it could influence throwing mechanics and our overall health. Clayton discusses the breathing mechanic of wide verses narrow infrasternal angles. Clayton discusses how they utilize different breathing drills to increase aerobic capacity and also get athletes breathing in a proper manner to help balance their Co2 levels.
We discuss some of the most common misconceptions how to properly prepare for the sport of baseball(26:00). Clayton adds that he feels most people feel they train maximally, but they have a misunderstanding about what maximal training is, or it is misapplied to methods that do not correlate to the sport. Clayton also shares that the weight room is great, but everyone is focused on concentric means, very few deal with isometric requirements or eccentric needs for a given population. We discuss the role of specificity in properly preparing athletes (31:00), Clayton shares how they got their start at RS3 and also how his idea of specificity has changed over time. A major shift or realization that Clayton has had is that specificity doesn't mean all actions have to mimic the sport.
We end out conversation by discussing considerations for volume of throws over a weeks time, though this is a highly variable thing clayton shares how to best arrange the weeks training following a high,low and moderate template. Clayton also shares the guiding principles for arm care and upkeep during competition. Movement is at the center, follow by increased intensity(ROM, load,etc,), followed by ability to absorb large amounts of force similar to profile of the sport.
https://www.instagram.com/rs3_sports/?hl=en
https://rs3sports.org/
On Episode 33 I Sat down with Andrew Bolter of Vital Pursuit athletics. Andrew's preferred training methodologies tend to be heavily focused on movement competency and building effective movers. Throughout the conversation we make several stops to talk about different manners, in which Andrew attempts to build effective movers ranging from foot considerations to other Isometric means or perhaps building different areas of a given sprint profile ( accel, max V, Decel). Andrew starts by discussing why he prefers a more holistic approach to movement rather than exercises that target isolated areas of the body. Andrew also discusses how Gait informs much of his decision making as walking and running are central tenets of life and our survival. We discuss some of his baseline metrics and Andrew shares how breathing, resting posture, and myofascial efficiency are things that he prizes. Andrew shares how he would go about regressing someone with major limitations or compensations and how he would attempt to advance them overtime. A major talking point that we discussed multiple times throughout the conversation is how Andrew attempts to avoid an overreliance on Cues. Self organization and allowing the constraints of given activities seem to be a guiding principle in Andrew's training philosophy.
We Discuss Isometrics and how Andrew attempts to build and potentiate movements based upon a given sessions or cycle's goal. We discuss the different variations of Isometrics and the different benefits that can be derived from utilizing Isometrics in training. Andrew shares how he analyzes running patterns for any issues or compensations. Andrew likes to use the support of slow motion video and Kinegrams to help with his video analysis. He discusses some of the things he is looking for in each phase of the run. We discuss how over cuing really simply leads to the over loading of athletes and drives them further away from natural solutions. We discuss some of the methods that can be utilized to build more effective movers and sprinters. We discuss the importance of understanding intent and intensity for a given exercise, which I believe to be of pivotal importance in completing proper repetitions for a given activity.
I've noted that Andrew utilizes the Arion Insoles and couldn't pass up the opportunity to ask about the different metrics he is able to get from utilizing them. We discuss how they have the potential to display foot strike patterns as well as many other metrics and how these may very well inform programming considerations. I've noted that Andrew programs a lot of decelerations and wanted to make sure that I took the time to discuss the importance of building the breaks in athletes and clients. Reflexive training is another thing that I have noted while following Vital pursuit athletics, he employs a lot of creative means for weight room exercises, plyometrics, and agilities. We discuss the switch based movements I've seen him utilize often and his rationale for including them. Variance is key to drive adaptations and build a greater movement profile in clients, it makes athletes or clients solve different problems and keeps the brain engaged. We end the show by discussing when to keep things general and what are some of the tell tell signs that its time to get more specific with individuals. I really enjoyed this weeks show please check out the links below for Andrew's Instagram as well as website!
Vital Pursuit Webpage
https://www.vitalpursuit.co/
Vital Pursuit Instagram
https://www.instagram.com/vital_pursuit_athletics/
On Episode 30 I Sat down with Tom Broback, Tom is a PT in Twin cities, Minnesota as well as a fellow podcaster. Tom begins by discussing some of the most common issues that he encounters in his practice. We discuss how taping and bracing may not have the desired effect hoped for and perhaps some of the negative consequences of repeated taping and bracing. Tom offers some other methods that may work in unison if a brace or taping is required or may be able to take the place of repeated taping and bracing. The Ankle is an area that is often taped or braced so our discussion jumps to that area of the body and some of the things that can be done to help return players that experience an ankle sprain or ankle issues. The hamstrings are another area that can often be strained or pulled, Tom discusses some of the other areas of the body that may drive compensation leading to hamstring issues and how to perhaps correct these issues. We discuss some of the common issues that are seen in adolescent populations in the hips and what may be driving mobility issues that are detrimental to sport and an overall healthy lifestyle. We end our conversation by discussing the role of breathing and how it can have a global effect on the body. We also discuss the danger of sharp decreases in activity especially following an injury and how it is important to facilitate a timely return by finding ways to keep those with limitations involved in a safe and meaningful manner. Make sure to check out the links below for Tom's social media as well as podcast, writings, and course offerings.
@TomBroback https://twitter.com/TomBroback
The Tom Broback Podcast https://podcasts.apple.com/us/podcast/the-tom-broback-podcast/id1464471041
CoachTube Offerings https://coachtube.com/users/tombroback
Simplifaster Writings https://simplifaster.com/articles/author/tombroback/
On this Episode I sit down with Elisabeth Oehler to discuss long term athletic development. We cover a lot of territory in our hour discussion and we start with the idea of early specialization. Early on in the conversation Elisabeth discusses the importance of context and taking into account all the factors of a given situation. Elisabeth does a great job outlining the youth sports environment in Germany and talking about how they attempt to develop well rounded athletes, while specializing in a given focus. The countries population is small in comparison to that of the United States, so this naturally leads to a shrunken talent pool, thus necessitating specialization. Elisabeth does a great job explaining how within many different sports they help to build a well rounded holistic approach in early formative years. For instance, in weight lifting competitions up until mid adolescence, they give more credit for the technical aspects of the lift and do not go for 1 RM. They also include sprints, change of direction activities, jumps, and pull ups to help encourage sports prep coaches to build a more well rounded and sustainable model for LTAD. Elisabeth discusses how loading naturally shifts later in the training cycle and some of the differing measures that are utilized to ensure that stimuluses are being stacked appropriately. Elisabeth discusses some of the technical issues often found in teens when cleaning and how she attempts to simplify cues and means to facilitate proper form. Our last talking point is on talent Identification and she provides a really good analysis of how Germany does an outstanding job of the collection of data to facilitate and offer a profile that can be studied for future athletes. Make sure to check out Elisabeth's Social Media and Website linked underneath!
@eo_performance https://twitter.com/eo_performance
EOperformance.com https://www.eo-performance.com/
Link to Weightlifting course https://www.eo-performance.com/courses
Youth Strength and Conditioning Concepts with Elisabeth Oehler
https://simplifaster.com/articles/youth-strength-and-conditioning-concepts-with-elisabeth-oehler/
Can Lifting Weights Actually Be Fun for Kids?
https://simplifaster.com/articles/kids-lifting-weights-fun-ltad/
On Episode 28 I sat down with Coach Kyle Edwards Defensive Backs and Sprints coach at Mishawaka High School. Coach Edwards has a course on Coach tube with Coach Tony Holler, where Kyle details different variations of X factor workouts. A lot of the conversation today centers on how to facilitate X factor workouts. Coach Edwards shares that he has three criteria for all his X Factor work 1) force absorption 2) Force Output 3) Sprint Technique. Coach Edwards shares how he likes to facilitate these three criteria simultaneously in a training session by setting up different stations that address the differing criteria. Variance from both a daily perspective and an extended block is one of the major points that Coach Edwards shared on his views about drill work within a given time. He seeks to provide many different stimuluses to keep things fresh and to build dynamic movers that are problem solvers. Coach Edwards shares that he likes to utilize X factor work two days out of meets to properly stimulate sprinters in an effective manner. Coach Edwards shares how he stacks his training week in season for track and field and discusses his rationale behind distances and volume. We talk about the ratio between bilateral and unilateral plyometrics within his training regimen and Coach Edwards provides good logic for the inclusion of more single leg work then double. Coach Edwards alluded to Sprinting as being a series of single leg jumps and that makes a lot of sense when you look at the biomechanical factors of sprinting. Coach Edwards shares how he facilitates warm ups or what he refers to as the wake up. He includes a lot of the plyometric and technical means from previous X factor sessions in his warm up series. Coach Edwards is also involved with speed development at his highschool, so we spend sometime going through how he attempts to develop speed, power, and explosion in his field sport athletes. Overall, A great episode shedding light on a major consideration in the Feed the Cats system the X Factor day. Make sure to check out the links below for access to Coach Edwards Coachtube offering as well as his social media accounts.
Feed the Cats:Rocketfuel for Sprinters https://coachtube.com/course/track-and-field/feed-the-cats-rocket-fuel-for-sprinters-ft-coach-kyle-edwards/12671226
@Kyle_Edwards32 https://twitter.com/kyle_edwards32
Coachkyle_Edwards https://www.instagram.com/coachkyle_edwards/?hl=en
On episode 27 I sat down with Tyler Germain, the head of track and field at Kalamazoo Central High School. Tyler is only 35 years old but he's already got 17 years of experience on the track. Tyler talks about some of the various roles that he has held at different times as well as some of the different locations where he's coached. This naturally turns the conversation to how his perspective has shifted as he has spent more time on the track. This last year was Tyler's first year as the head track and field coach at his school, Tyler implemented the Feed the Cats system popularized by coach Tony Holler. Tyler shares that this varied from the approach in previous years. With Feed the cats naturally the focus of prep is to develop max velocity sprint metrics in a sensible manner. Tyler discusses how he stacks his week with max speed Mondays, followed by a more technical/ plyometric Tuesday, Followed by short accelerations on Wednesdays, Thursdays tend to be on the lower end of volume and the end of the week is where volume will be slightly higher and perhaps lactate work will occur. Tyler talks the distances and volumes that he typically facilitates on each day and why he likes particular distances for certain metrics and adaptations. At Kalamazoo Tyler is attempting to develop what he refers to as a culture of speed, we spend some time talking about how he is growing that very concept through his Summer speed camps. Tyler hopes to not only develop a love of sprinting and speed in his program but in all programs. We discuss some of the metrics that he utilizes to keep check on development and Tyler discusses his first years data and his average increase in speed. The numbers are pretty impressive especially considering all of the obstacles that he encountered during this Covid year. We talk some of his considerations for hurdles and the first rationale that he has for hurdlers regardless of distance, is that Hurdlers are sprinters first. Slow hurdlers no matter how good their form will not win; therefore, Coach Germain trains his hurdlers like sprinters first and foremost. Coach Germain also shares that he much prefers more dynamic methods to work on the rigors and technical aspects of hurdling. We end our conversation by discussing one of his articles that he published with simplifaster discussing how to facilitate a natural love for athletic process in child hood. We discuss how to naturally facilitate a love for jumping, running, skipping, throwing, hurdling, and being what coach Germain referred to as a "chaos Muppet". Overall this is a great conversation, I loved listening to Coach Germain's rationale and vision for the future, and I can't wait to see how he continues to implement many of the things we talked about today under more ideal circumstances. Check out links below to Coach Germain's twitter as well as previously published simplifaster articles.
@TrackCoachTG https://twitter.com/TrackCoachTG
Simplifaster Articles by Coach Germain https://simplifaster.com/articles/author/tylergermain/
On episode 26 I sat down with Brad Dixon, Head coach of football at Camp Point Central High school in Illinois. Coach Dixon first shares what led him down the pathway to sprint based football, in this portion of the conversation Coach Dixon shares some of the ideas from his article They Just Want the damn Recipe. He talks about conversations that he had with coach Tony Holler and how that facilitated his realization that in order to build anything useable and substantial you must first learn how to cook for yourself. Coach Dixon highlights how through trial and error he was able to build a regimen that works best for him. This is a concept that Coach Dixon alludes to multiple times, there is not a one size fits all approach. Sprint based football takes a different approach to more traditional methods, Coach Dixon discusses how his paradigm shifted from trying to throw as much as you can in practice, to trying to facilitate and grow through the week and letting the real performance happen on Friday's beneath the lights. Coach Dixon highlights how a typical sprint based week looks at his high school, that all starts by giving the kids the weekend off to recover. Mondays start with the focus which is sprinting, with some film and board work to prep for the week. Tuesday is what Coach Dixon refers to as a fundamental day, where athletes will be in helmets going over fundamentals and game situations. Wednesday is the only day of the week where athletes will go full gear in their preparation. Thursday is a more traditional walk through as they finalize their prep for the week. Friday is game day and in Coach Dixon's lens it is a sprint day. Coach Dixon really speaks to not wasting time in practice and getting what needs to be done accomplished while leaving the needless volume and fluff on the table. The sprint based model mirrors that of feed the cats; therefore, we discuss the minimum effective dose and how he justifies the correct dosage for his team to be competitive. We discuss some of the common misconceptions based around sprint based football. Coach Dixon throws out a wonderful line of logic that toughness is task specific and that he wants athletes that are precise. We end our conversation by discussing how he facilitates speed work away from the competitive season. Coach Dixon discusses how he likes to utilize variance in his speed drill work to show athletes different mechanical issues that they need to work on. A lot of this work is built into the warm up section of a work out and can be facilitated year around to work on important running mechanics. Coach Dixon shares how his athletic enhancement PE allows for him to make the weight room a constant for not only his athletes in football but all athletes at his school. Check out the links below for some of Coach Dixon's writings at Track Football Consortium based on many of the topics discussed today.
http://trackfootballconsortium.com/they-just-want-the-damn-recipe/
https://trackfootballconsortium.com/how-to-cook/
https://tfc.coachesclinic.com/speakers/brad-dixon/
On Episode 27 I sat down with JT Ayers Head Track and Field Coach at Trabuco Hills High School. We start our conversation by talking about the importance of growth and how mentors and networking naturally facilitate growth. Coach Ayers is a big believer in talking with individuals and giving and learning from one another. Our first major talking point highlights one of the systems that coach Ayers utilizes known as Mass Specific Force. It is a lifting system where athletes will only lift %'s 85 and up for low repetitions while excluding the eccentric loading portion of the lift. The hex bar deadlift is a staple of the system and makes it easy to facilitate the desired workout for a large group of athletes. The rationale is that it increases force production into the ground while also keeping the athletes body weight low due to the exclusion of hypertrophic means within the system. Coach Ayers shares why rest is important between sets and how he also stacks plyometrics to get the optimum adaptation. One of the main things that has always stood out to me about JT Ayers and his program at Trabuco Hills is the culture that his track and field teams exude. Coach Ayers shares how he records, ranks, and publishes 40s for not only his track team but for all competitive teams on campus and anyone that wishes to attempt. This is a great way to gain support and peak interest in the program. Coach Ayers shares some of his considerations for preparation for competition and he really drives home the importance of developing an understanding of the event that individuals athletes participate in. Coach Ayers also shares why he feels Dual meets are a perfect speed training day while also getting in important competition time. Coach Ayers discussed earlier how he records, ranks and publishes 40s so we spend some time looking at some of the metrics particularly in off season that he will use to assess athlete readiness's and development. Coach Ayers shares his philosophy on off season development and if I had to boil it down it would be steady incremental development, don't over shoot, leave some for tomorrow. We close out by talking about how we as coaches and preparatory professionals can keep and foster a love of sprinting and athletic pursuits. Overall this is a great episode, packed with useful information on preparation and the facilitation of a sustainable culture within in a program. Check out the links below for links to JT Ayers Twitter, Website, and Podcast. @CoachJTAyers Coach Ayers Performance https://www.coachayers.com/ Coach Tube Mass Specific Force Course https://coachtube.com/course/track-and-field/lifting-for-speed/12762446 Simplifaster Mass Specific Force Article https://simplifaster.com/articles/mass-specific-force-lifting-sprinters/ The On Track and Field Podcast! https://podcasts.apple.com/no/podcast/the-on-track-field-podcast/id1566553650
On Episode 24, I sat down with Ankoor Bhattacharjee of Fractal Biomechanics. Much of our conversation is centered around locomotion, so naturally we begin our discussion by talking about positioning and how joint angles encourage or hinder movement. Ankoor also discusses how breathing can impact the ability to effectively find differing ROM. Ankoor spends much of his time picking through the area of the body between the pelvis and sternum, and examining how these different areas interlock and impact each other. Ankoor discusses the role of the sternum in proper posture and how perhaps on occasion prep coaches drive the incorrect sternum angle, which in turn puts the lumbar spine in a compromised position. The abdominals are another area of focus, we mainly focus on bracing and the impacts that it can have on various portions of the body as well as methods of locomotion. Ankoor discusses a more natural method to train the abdominals through more functional training. Most abdominal preparation is done in a compressive manner and in isolation, Ankoor's view centers on training the abdominals through a gait perspective. Utilizing a more gait centric method will allow for the natural occurrences of compression and expansion simultaneously throughout the abdominals. Many of the concepts on todays show are based around the PRI system, so Ankoor discusses the natural asymmetries that are present throughout the body and how to properly facilitate training that will allow for the body to organize in a dynamic manner similar to those found in sport. Ankoor discusses Hamstrings and the impact pelvic positioning can play in the role of hamstring recruitment. Akoor offers up several PRI influenced exercises that again consider the differing phases of gait and how they impact certain areas of musculature such as the hamstrings. The idea of driving competency in all planes for a given region is also another area of rationale in properly preparing dynamic movers. We end this episode by talking about thoracic mobility and how the idea behind many training concepts does not truly train the compression and expansion of proper areas. This naturally brings us to close by taking into consideration some of the differing demands on overhead sports participants.
Ankoor Social media Fractal.Biomechanics
Listen.Learn.Leverage Podcast https://open.spotify.com/show/4Qi4zwm3hL1CXMqYuiv7SF
On episode 23 I continue my conversation with Coach Banta by talking about the role of tempo training within his system and how he uses it to facilitate proper dosage of training especially after his day 1 high CNS session. Coach Banta discusses his rationale on including a high CNS day to start the week, and how tempos help to facilitate and builds towards desired adaptations for later periods of competition. Tempos help to build the buffering capacity and requirements for given competitions. They also allow recovery and help build resilient structures that are more likely to hold up to the demands of meets such as many different state track meets. Coach Banta talks about how he strategically adjust tempos to facilitate pace in his peaking phase for competition, he slowly slides the tempo out and brings in a second high CNS day later in training. He is able to accomplish this through the earlier use of tempos and their preparation of athletes for more rigorous demands in peaking phases for competition. I've really enjoyed Coach Banta's rationale on the role of recovery and keeping athletes active while facilitating means for them to work through minor issues. He shares some of the sources and inspirations for his recovery stations. He refers to the track side recovery like a F1 pitstop, race cars much like sprinters need tune ups and check ups and he shares how he facilitates that naturally. The role of the weight room in prep is also discussed and how he utilizes it to varying degrees throughout the year. Coach Banta shares that he believes it to be the second most important preparatory factor in track and field. He talks about how it is a major emphasis in the winter off season months to build resiliency in tendons and ligaments that will be required in track and field activities. We end our conversation by allowing coach Banta to discuss what he feels like are major areas of misconception within track and field. Coach Banta shares a great point, most people don't participate in track and field because they feel they aren't fast. That's a misconception, track has such a diverse offering of events that there is almost something for everyone. That also ties into another area that is often misconstrued in track and field, that there is only one profile or perhaps group that is successful in track and field. Speed can be trained and increased, and as coach Banta states you can get people much faster if you attack training properly. Coach Banta also discusses the areas that he feels track and field has grown in over the last few decades. He believes there are more reliable resources out there for people to follow and model. There is also much more sharing of information amongst coaches and this is facilitating growth and interest in the sport. Check out the links below for Coach Banta's social media, Book, and podcast.
Coach Banta Social media https://twitter.com/SprintersCompen
Sprinters Compendium Book https://www.amazon.com/Sprinters-Compendium-Ryan-J-Banta/dp/1946208566
Companions of the Compendium Podcast https://podcasts.apple.com/us/podcast/companions-of-the-compendium/id1551585024
On Episode 22 I sit down with Coach Ryan Banta, Head Track and field coach, author, and podcaster. Coach Banta starts out by sharing his experiences in coaching , especially early ones and how they helped to set him up for growth down the road and ultimately becoming a better coach. Part I of my conversation really focuses on the Critical Mass system that coach Banta uses to prepare his athletes. Coach Banta provides the rationale behind the system and discusses how he divides workouts in what I would equate to a 2 week undulating microcycle. Coach Banta discusses the five different types of workouts or zones that would be present during that two week cycle and how he alternates between the two weeks to build a really balanced approach. Coach Banta takes us through a sample two week cycle and discusses how max velocity, acceleration, speed endurance, special endurance, and tempo workouts would be implemented. The Weight room, plyometrics, and prehab activities are all taken into account and how they fit within the context of the given stimulus desired. One thing that I was struck with as coach Banta and I recorded is how important variance is to him and how he really believes that proper variance of stimulus is a major driver of adaptations. A cornerstone of his system is that intensities of the activities remain close to the event that the person will be participating in always being slightly below or above the race distance they will face in competition. As Coach Banta discusses the different points it makes sense the variance of stimulus on distances, exertion, and other variables help to build the proper gears, speed, and staying power for a given race. One of the things that really stood out to me as Coach Banta closed out how he preps the sprint athletes are that he said he wants a global athlete, that is well rounded, and he justifies that by sharing that they are less likely to become injured and also to be more prepared for the rigors of multiple events in track and field. We end part I of our conversation by talking about the 800 and how it truly is a unique event 50/50 anaerobic to aerobic. Make sure to come back next week for part II of our conversation based around Tempos, how he varies them and utilizes them to build resiliency in athletes, The importance of the weight room for track and field athletes, and some other great topics. Check out the links below for links to coach Banta's social media, His book the Sprinters compendium, and his podcast Companions of the Compendium.
Coach Banta Twitter @Sprinterscompen
Sprinters Compendium Link https://www.amazon.com/Sprinters-Compendium-Ryan-J-Banta/dp/1946208566
Companions of the Compendium Podcast https://podcasts.apple.com/us/podcast/companions-of-the-compendium/id1551585024
On this episode I sat down with Cal Dietz, strength and conditioning coach at the University of Minnesota as well as author of Triphasic Training. I've mentioned many different aspects of Triphasic training on this podcast with other guest on the podcast and on today's episode Cal provides rationale for certain points within his preparatory methods. We start by discussing one of Cal's emphasis the floating heel and his rationale for utilizing different foot positions throughout prep. We discuss how foot placement may different between GPP and specific phases, as well as the idea behind the spring ankle model. Cal discusses the different levels of spring ankle and how to implement them into training, and why it is extremely important that athletes have strong feet and lower legs. Cal discusses the difference between implementing Triphasic in a bilateral and unilateral manner and how he deals with the negative feedback derived from bilateral movements. I was totally blown away a few months ago when Cal posted his video on performance cycling and I've referenced it on multiple occasions on the show. Cal discusses how he found the issue that can be created through facilitating workouts in a more traditional manner and the negative impact that can occur due to this. Triphasic is based around Block periodization, so naturally Cal discusses how block methods differ from mixed methods and presents reasoning for programming in a block system. I was interested to see what Cal's suggestions would be for speed and agility prep during the concentrated eccentric and isometric blocks within Triphasic, so Cal discusses a sensible manner to progress speed work during those concentrated strength blocks. We end the discussion by talking about the Goat Drill and how Cal stacks this agility as a natural mechanism for rest between sprints and to optimize skill uptake and learning processes. I have links below to several of the talking points, Cal's website, Manuals, Triphasic text, and social media accounts make sure to check the out if you've never seen them before.
Triphasic Training Book Link - https://www.amazon.com/Triphasic-Training-systematic-explosive-performance/dp/0985174315
Coachtube Manuals- https://coachtube.com/search?q=cal+dietz
XLathlete webpage- https://www.xlathlete.com/
Safety Bar split squat presentation- https://www.youtube.com/watch?v=lhXg9XgHTv
Goat Performance Drill- https://www.youtube.com/watch?v=RuEtPi-jwqU
Performance Cycling- https://www.youtube.com/watch?v=UaBrvTJwHnE&t=2s
Cont. https://www.youtube.com/watch?v=9O6xb355Qyo
Cont. https://www.youtube.com/watch?v=7FAJgWPQjMU
Instagram- https://www.instagram.com/cal.dietz/?hl=en
Twitter- https://twitter.com/xlathlete?lang=en
On Episode 21 I sit down with Troy Mchugh of TMAthleticDevelopment to discuss a variety of topics mostly centered around the neurological approach to training, speed development, and Triphasic Methodologies. We start our conversation with one of the guiding Principles of Troy's development system Neurological considerations. This naturally steers the conversation to how he effectively utilizes RPR to help prepare athletes for the rigors of training and their sport. One of the things that stuck out to me early on is how Troy elaborated the two variables that he is constantly monitoring, these are if the training puts athletes into a sympathetic or parasympathetic state. Troy elaborates on why this is such a major consideration in his examination of programming and preparation. We detail other recovery methods that he utilizes to make sure his athletes stay, happy, healthy, and fast. We spend a good bit of time talking about the foot and ankle methods that he utilizes and Troy talks about two major pieces of equipment that he utilizes to build not only the foot and ankle complex but also potentiate speed. The K box and the run rocket are two important pieces of equipment in Troy's preparatory methods. Troy discusses his unique approach to potentiation cluster, I believe he also refers to them as speed clusters where he utilizes the run rocket in a manner similar to Dietz's potentiation clusters. Troy also talks about the rationale behind utilizing this machine and how to take into account force velocity decrements to best load the exercise. We close out the conversation by talking about the general or globalized approaches that he takes in working with such a wide profile of athletes ranging from professionals, to collegiate athletes, all the way down to adolescents. A few factors flow throughout the conversation, one is viewing the body through a neurological lens and utilizing that to help drive home the most important factor the facilitation of max Velocity sprinting. Troy also provides a unique perspective on some of the Triphasic training methodologies that many are familiar with. Make sure to give Troy's Instagram account a check to see some of the methodologies discussed today in action.
On episode 20 I sat down with the assistant director of sports performance at UMass Joel Reinhardt. We start our conversation by examining Joel's views on athletic development, this provided a really nice summary of what the remainder of the conversation would focus on. Joel immediately emphasized the importance of understanding the needs of sports, and how he spends as much time as possible at the practices of the sports that he serves. A really good line of logic that he presents is that if the sport can build a certain capacity let it do so, if it does not adequately address a certain factor that's when constraints may be used in practice or within a prep area. We discuss some of the main metrics that he utilizes to examine the needs and overall readiness of his athletes. We spend some time on GPS data and the main metrics that he is able to utilize through GPS tracking. Joel also talks about the importance of getting the true max velocity profile of given athletes. He also talks about some of the newer technology that he is beginning to implement such as force plates and some of the different methods he plans to measure on the plates. Joel discusses how he naturally builds up the energy system demands of his athletes, through thoughtful tempo prep but most importantly simulations of games as they progress through the preparatory phase. We spend some time talking about how to deal with different reflexive issues in sprinting and how he would best attempt to facilitate and correct some of the more neurological/reflexive patterns of locomotion. We end our conversation by talking about a variety of factors centered around the use of isometrics. Joel talks about the importance of bodily awareness and feeling the movement in order to drive correct patterning in athletes. He also discusses how isometrics can be beneficial to tendon health and be a great complimentary method when paired with sprinting methods. Joel has a great podcast and website, make sure to check out the links for his podcast, website, and twitter.
Sprint,jump,throw.com
Sprint.Jump.Throw Podcast
Joel Reinhardt Twitter
On Episode 20 I sit down with The assistant director of Strength and Conditioning at TCU baseball Zach Dechant. I was really excited to get someone on from a baseball background to hear some of their rationale behind building effective players and in my opinion Zach is one of the best. Zach has a great book out titled "movement over maxes" and we begin our conversation by discussing why he prizes movement over maximum intensity firstly. Zach Highlights how plyometrics or jumping is a quality that should be prized by all athletic populations. Zach emphasizes that he trains baseball players to be athletes and he really drives home the dangers of prizing specificity especially early on within development. Zach present a really great rationale speed, power, and an overall base should be emphasized prior to specificity. Zach has a great program out on warmups and we discuss the role of the warmup, Zach discusses the RAMPS protocol with the S equating to skill. Zach discusses how the warmup can be utilized as an effective method to build skill year around be it coordinative or speed and power related. Baseball trainers can be extremely polarizing with their upper body methods of training so I was keen to get Zach's take on upper body training. As we go through the conversation Zach reiterated the idea that there are no or very few bad exercises, it all depends on the athlete. Zach discusses how he utilizes Screening to effectively cater athletic development on an individual basis. We discuss isometrics and how they can facilitate highly prized athletic qualities and allow positional awareness as well as rapid relaxation in their oscillatory form. Baseball is an extremely rotational dependent sport, so naturally we discuss rotational work and med ball throws with Zach and he discusses how he has moved towards stability training rather then rotational work and he presents a really good reasoning for that shift. We end our conversation by discussing how Zach develops speed and the necessary energy systems for the sport of baseball. Zach starts out by present a great fact, baseball is almost completely alactic; therefore, speed is the game. Zach stated " he wants his athletes to be fast, powerful, and explosive with everything that they do, there is rest between every play." Zach states that speed is the highest on their priority list therefore, it is the skill they chase most frequently and firstly in their weekly progression. Based off of GPS data collected by Zach, baseball may involve much more max effort sprinting then one would be led to believe. Zach runs a high/low system, so we discuss what the low days look like and the overall benefits of tempo running and how he specifies tempos to better prepare positional players as they move closer to competition.
Movement over Maxes text https://www.amazon.com/Movement-Over-Maxes-Developing-Performance/dp/173102424X
Movement over maxes website including 3 d movement prep https://www.movementovermaxes.com/#
Zach Dechant.com https://zachdechant.com/
@ ZachDechant(twitter) https://twitter.com/ZachDechant?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor
Instagram https://www.instagram.com/zachdechant/?hl=en
Simplifaster Articles https://simplifaster.com/articles/author/zachdechant/
On Episode 19 I sat down with Markus Schreyer of Neuroperformance academy. The episode offers a lot of great insights into different input systems, their role, and how they can affect performance. We begin our discussion by examining the eye and discussing its role in performance, Markus also details convergence and Divergence as well as methods for testing these vital functions. Markus discusses the role of different muscles in the eye and gives reasoning for often finding irregularities in different quadrants of vision. We shift our focus to the two other major input systems the vestibular and proprioceptive. Markus discusses the anatomical structure of the vestibular and the functions of the different parts of the system. He also details why a compromised vestibular system could lead to less then stellar performance metrics. We discuss proprioception and how he really pushes for proper proprioceptive capabilities at a skin level and a joint level, especially if a client is coming off of an injury or certain trauma. Markus details the function of the frontal lobe and the role of variance in excitation of the brain and as a driver for overall health. Static stretching in warmups is also addressed and Markus details his rationale for having a distaste for non specific static routines. He details how he likes to give the body different dynamic coordinative elements while varying head and eye position to excite and prime the body for a given task. The different areas of the brain are addressed and Markus details the areas in which certain areas of the brain would be important for daily functions as well as dynamic movements. We end our conversation by explaining pain and how past traumas and other factors can have a major impact of our perception of well being. We often have a misconstrued concept of pain and have blinders on that only look at the said area of unrest, this is often actually far removed from the factors that the body deems to be a treat or that drive the experience of pain. This was a real treat and a great episode for individuals that want to understand the brain and its role in daily life and sports performance. I feel like there's a little something for everyone in this episode. Markus puts a lot of the great concepts discussed in todays episode on his social media accounts, so make sure to check out the links below to his two Instagram accounts and his personal website for seminars and other offerings.
Markus.Schreyer.Performance
Neuroperformance.academy
BrainBasedPerformance.com
On Episode 18 I sat down with the head coach of Stewartsville Football Garrett Mueller. We begin our discussion by examining the biggest shifts in philosophy he has had during his time as a coach. We discuss the areas that he feels are important to start with in regards to athletic development, this lends itself nicely to most of the remaining conversation as Garrett points out the development of speed, coordination, and spatial awareness are important early metrics for his program. We discuss the different measurements he utilizes in his outside programming such as the 10 M fly, 40, 10 yard starts, and the truck stick. We discuss why he includes each of these measurements and the rationale of the truck stick measurement and how it relates to momentum and the game of football. We spend some time discussing how he would stack his speed development and outside work in an offseason setting, and again we see thoughtful consideration of driving the proper metrics and methods for a desired outcome. We end by examining how he prioritizes speed year around and this leads to his explanation of how they set up their weekly schedule in season. Overall this is a great conversation based around the facilitation of speed in a sustainable and complimentary manner for the sport of football. Make sure to give Garrett a follow on twitter, he post a lot of his data metrics for all to see.
On Episode 18 I Sat down with Mark Hoover Director of Strength and Conditioning at York Comprehensive School. Mark first shares his background and in doing so shares many of the ways in which he has grown and adapted over time. One of the main areas that was covered in almost every conversation piece was utilizing evidence based practices and knowing your why behind everything that you prescribe in training. Mark does a great job of describing that evidence based could mean research or anecdotally based. Personal reflections and the observation of your athletic population are what lend them self best to the service of the athletes before you. We discuss some of his ideas and methodologies based around Game day lifts and how he would stack it given differing scenarios. We spend the majority of our conversation centered around VBT and the V max pro. We discuss the different metrics that the device offers and how he utilizes it to not only observe the bar path of his advanced athletes, but how it has become a powerful tool for the betterment of his block 0(fresh) athletes. We discuss the different measurement metrics and how they can help regulate and build intent into given methodologies. We discuss the zones he roughly likes to stay around based upon the given focus(max strength, speed strength, peaking, etc.) We discuss some of the better exercises choices for differing adaptations, such as elevated trap bar pulls, clean pulls, the jerk, speed squats, etc. We also discuss some of the bumps that a first time user might encounter such as the need to set proper displacement measurements to ensure reps are counted accurately. As well as some of the issues that can go on with calibration of the device and how to ensure that it is properly calibrated. Mark's a great coach very giving of his time as I am writing this coach has sent me some of the parameters for the eccentric portion that we discussed on the episode. Give Coach Hoover a follow on twitter and also check out some of his writings on the simplifaster blog.
On episode 16 I sat down with Jordan Terry of Adaptable Polarity. We had a very intriguing conversation based around they system he's built at adaptable polarity. We start out by talking about the law of polarity and dual existence. The idea of neural availability is another major conversation piece that flows throughout the entire interview. The ability to connect and disconnect are major components of our human existence and transfers to multiple areas of our lives. We talk about compensation, why it occurs and how it can be compounding. Compensation is a part of the human condition, but left unattended it becomes the new normal and can drive maladaptation or injury. We discuss the idea of flow especially in regards to the bodies systems ( Nervous, Lymphatic, digestive, reproductive, vascular, endocrine) and how systems within the body are interrelated and facilitate our existence. We talk about the concept of holding space found within adaptable polarity, I would liken it to being in the moment without any preconceived notions. We discuss the role of the frontal lobe and how it is the seat of consciousness and how it can be integrated to create a new perspective. A new perspective can drive a new reality, new movement, and encourage creation. We also discuss how variation lights up the frontal lobe and we talk about how variation is a manner to create a more robust profile. We end by talking about the spiral and how the human body is a spiral all the way down to the building blocks of life. We talk about how looking at the body's movement closely shows the body functions as a coil and we talk about the ramification of this in regards to efficiency and natural manners of movement. This is a really intellectually conversation, Jordan presents a lot of interesting topics we see the overall macro view of an integrated system, but we also examine the micro and how it all comes together to facilitate the being that we are. Make sure to check out Jordan's Instagram Adaptable Polarity, He post some great content, the artwork is stellar and the concepts are really thought provoking. For a more detailed explanation of some of the concepts discussed check out Adaptable Polarity webpage.
On this episode I sit down with Keith Ferrara of Adelphi University. Keith puts a lot of great content and ideas on social media, so many of the concepts that we covered today came from his twitter. Keith starts by sharing his background and the incredible story that got him into sports science and S&C. We discuss speed development and how he would arrange a week of offseason speed work, he takes us through a 3 day split and talks about all of his considerations along the way. We discuss what a typical acceleration based day looks like and what a typical max velocity day looks like. We discuss the considerations when implementing hill sprints and sled pushes for acceleration based practices. We also talk about bounds and how to progress them for individuals that may struggle with the coordinative nature of speed bounds. We discuss Keith's Philosophies on in season training and how he utilizes French contrast and cluster sets to potentiate and prime movements. We discuss what decision trees are and Keith discusses how he utilizes them within the context of his programming. In order to effectively group players based on their needs Keith utilizes a couple of different measures to assess for needs. The first is training age(under a year=GPP) Over a year(more specialized means), Secondly, Strength level, and lastly the 10 20 M(developed by Dietz) split test to assess needs within the weight room and training. We discuss why he utilizes Olympic lifts within his program and the adaptations that can be derived from including them. We end our conversation by discussing how he takes the nervous system into account within his training system. We also discuss how he utilizes RPR to ignite his athletes and get them properly primed for the days needs. Keith is currently beginning a new training study so we discuss the focus of that and how it will help different prep coaches get a better view of the needs of differing athletic populations. Keith has a great twitter account make sure to give him a follow to keep up with his training content and the training study we discussed.
On Episode 14 I had the pleasure of sitting down with author of Born to Walk James Earls. We begin our discussion by defining and analyzing the role of Fascia within the body, this naturally leads us to the concept of tensegrity and how it shifts the central focus away from the bone and joint structure and examines the tensioning mechanisms of soft tissues. We discuss the different influencers of locomotion and focus mostly on the visceral and emotional early in the conversation, later more structural considerations are taken into account. The spring mass model and how it is a more effective and efficient means of viewing locomotion is discussed as well as the role of tissue resilience and stiffness. We examine the contralateral patterning of locomotion and the utilization of slings throughout the body. We discuss the role of the foot and the importance of energy conservation in the foot for stance stability and absorption. We end our conversation by examining the trends in the modern day and age that seem to push us further away from our natural state, which for so long has been that of a dynamic mover. Truly a great examination of a lot of different factors that coalesce when the body is in motion. If you've never read James's Book Born to Walk I encourage you to do so, its a great examination of the body and is extremely detailed with wonderful illustrations provided as well. You can also check out James's Instagram(Born_to_walk) to keep up with all the content he is putting out as well. Born to move is a website as well where James and others put out courses dealing with many differing concepts.
Born To Walk Amazon Link https://www.amazon.com/Born-Walk-Myofascial-Efficiency-Movement/dp/1583947698
On Episode 13 I sit down with Raj Chaudhari the creator of the Synapse CCR, a custom calibrated pulley system that allows for individuals to perform eccentric overloads in positions and in methods that would have been previously impossible or dangerous. He spent many years involved with the tennis community, so naturally we do cover some considerations when preparing tennis and overhead athletes. We discuss the needs of the sport, lateral movement, rotational abilities, Running and weight training for the sport. We cover the benefits of eccentric training and also talk about some of the areas that have given individuals pause in implementing it in training. We discuss the neural, physiological, and hormonal benefits of eccentrics as well as their ability to be build resilient structures. We shift our focus to talk about the synapse CCR and how it allows for Safe eccentric overloads in extremely specific joint angles. We discuss how it can be implemented in a rehab setting and I really like the idea of being able to lessen and self adjust tension as needed to facilitate work in compromised areas. We discuss the differing methods that it can be employed, for instance with overcoming isometrics and how you could utilize that to potentiate other desired movements. I was really interested when I first discovered the synapse and after hearing all of its possible benefits I am even more interested. This is a really inventive, safe, and time efficient way to provide substantial overload in just about any joint alignment you desire. Make sure to check out the Synapse CCR webpage to see some examples of its usage and check out the system as well. They provide a lot of great examples of how to utilize the machine and also rationale for eccentric overload on their Instagram account Synapse_CCR
On this episode I sit down with Dan Fichter of Irondequoit high School and Wannagetfast. We cover a lot of topics relating to Neurology and how to effectively utilize brain based solutions to drive effective training and aid with recovery. Our first topic is based around where he likes to start athletic development. We discuss his rationale for utilizing isometrics to help develop postural and positional awareness in his athletes and the benefits derived from that. We spend time covering how only focusing on voluntary movement misses the majority of the driver for locomotion the reflexive actions. We discuss how this pertains to speed and how the reflexive system affects speed development. Dan discusses the rationale behind Cross Crawl patterning and how to utilize it to effectively stimulate the brain and brain stem following bilateral exercise. We discuss the different variations of isometrics and the rationale behind different methods. We discuss inputting chaos into the system and allowing self organization through perturbations within training. We also spend some time talking about neuro based warm ups and Dan offers an example of how his team warms up before a game ( including freestyle, breathing in a position of power, Increasing Heart rate, bouncing, signal 6, and different methods of rolling, rocking and crawling to stimulate the vestibular and brain stem. We end the conversation by discussing different methods of recovery that he utilizes to keep his players fresh, efficient, and healthy. This is a great episode jam packed with a lot of rationale behind why you can benefit from taking the brain and reflexive system into account for athletic development. Dan list a lot of great resources that follow the same rationale such as prior guest Shawn Sherman(square1Systems) Mat Boule(IP institut) and Track Football Consortium. Dan will be at both Track Football Consortiums this summer in Texas July 9-10th and Iowa July 23-24th, so if you don't have anything going on, and even if you do jump over to one of the locations and check him and the stellar line up they have this summer.
Square 1 Systems http://www.square1system.com/
Ip Institut https://institutip.com/?lang=en
Dan's social media Twitter and Instagram @WGF1
Track Football Consortium https://trackfootballconsortium.com/
On this episode I sit down with Alex Effer of resilient education to talk all things movement related. We cover a ton of territory and topics related to the body and movement. We start our discussion by examining some of the nuances related to the overall conception of movement as well as the planes movements occur in. We discuss how movement is not simply biomechanical but a reflection of the integration of multiple systems. We also discuss misconceptions about planes and how movement across multiple planes simultaneously affect each other. We discuss the role of the diaphragm and how it ties to the pelvis and ribcage region. This naturally led us to a good bit of discussion on the role of breathing in proper locomotion and how many individuals have breathing patterns that are far from optimal. He provided some insight about the anatomical limitations that individuals that are overly compressed or expanded might encounter. He then provided several examples of how to correct these bias through proper exercise application. We end the conversation by discussing his main considerations when programming for athletic development. Alex presents great points and considerations for proper development of athletes including 1) Assessment(and how to assess large groups without being disruptive) 2) manipulation of force vectors 3) Management of gravity 4) fitness quality/adaptation 5) sport 6) constraints( using constraints to allow for proper self organization of individual athletes.) This is a great episode covering a lot of real estate providing great explanations of different systems and how they integrate or interfere with proper movement solutions. Alex provides a lot of examples of how to properly build dynamic movers through simplified solutions. Don't forget to check out his website resilient education and alex's instagram as well.
Resilient education https://www.resilientedu.com/
On todays Episode I sit down with Mat Boule of IP institut, we take a dive into his perspective of motor output and how it is built through early sensory information derived from early formative stages. We discuss the pyramid of Williams and Shellenberger, which details the development of reflexes, posture, locomotion, and motor learning. We discuss methods to that can be utilized to intervene when faulty patterning has been created in early developmental stages. We examine how traditional methodology varies from neural based approaches and talk about how neurological solutions/ priming can be easily implemented into everyday athletic preparatory approaches. Posture is something that details the movement solutions that someone presents, with Mat being a posturologist we spend some time talking about common posture issues that he observes and their root cause. We also spent some time talking about Central Pattern Generators and the role that they play in movement. Overall this is a great episode providing a lot of great information on how to fix everyday issues or compensations by addressing the true root of the problem, ineffective patterning created from deficits created in early developmental stages. Give Mat a follow on Instagram to keep up with all his latest content, you can also check out his content on his webpage. CIES Webpage for Mats Posturology.
On episode 9 I sit down to chat with Mike Whiteman of the Pittsburgh Riverhounds Development Academy. We discuss a lot of great topics pertaining to athletic development and how to do it in an organic and sustainable manner. We discuss where he starts his athletes and how he progresses them through a number of modalities. We discuss how he Utilizes plyometric progression to deal with the needs of his sporting population. We discuss how strength training can be stacked in order to benefit and facilitate the needs of athletes. We examine his rationale for the inclusion of isometric means within his program and how he layers his methodology. We also go through his basic structure and rationale for a given session. There is a ton of good concepts in this episode and I really enjoyed following his logic and line of thinking on building resilient, tendon driven, elastic athletes for sport. Make sure to give his accounts a follow on Social media, he post a lot of great progressions. Hounds speed and strength on twitter.
On Episode 8 I sit down with Scott Meier of Farmington High School. We discuss a lot of different factors surrounding the effective development of athletes. We discussed his starting point and things that he looks to develop early. We also talked about the role of specificity in training with his various athletic teams that he serves. We discuss the traditional lay out of Triphasic training, how he implements differing auxiliary movements during that time, and how he implements speed and agility training as well. We examine the rationale behind triphasic training and the many different benefits an athletic population can derive from this methodology. We also discussed how he utilizes his free lap timing system and some of the realizations he has had about speed training with his freelap. Overall, its a great conversation covering a lot of real estate around Triphasic. Scott is an experienced and great Athletic prep coach, so there's a lot of good information to take away from this podcast.
On this episode I sit down to discuss athletic development with Andrew Pichardo PhD, strength and conditioning coach at Tyler Legacy high school in Tyler, Texas. We talk about the variety of of methods that he utilizes to develop athletes from middle school all the way up to secondary populations. We discuss the nuts and bolts of his programming and how he best makes use of his time throughout a session. We discuss how he advances speed and sports skills on the field as well. We also look at the KPI's that he utilizes to measure athletes preparedness for a given sport. The Tyler Legacy twitter account has posted some unique and creative warm ups, so naturally we spent some time breaking down the how and why behind some of those methods. Overall this is a great episode to examine a strength coach that is growing and finding himself within in the field, its great to hear all the different things that he has accessed and worked on in these last two chaotic and unpredictable years. I love examining research as well if you would like to examine some of Andrew's work on adolescent resistance training here are his articles.
On episode 6 of the podcast I sit down to talk athletic development with John Garrish of North Broward Preparatory school located in Coconut Creek, Florida. John is the head track and field coach at the school, he is also the head of athletic development. We discuss his creation and involvement in Speed school, a free athletic and speed development session he runs with youth from surrounding neighborhoods. We discuss his view on speed development as well as the methods that he employs to advance athletes. Within the discussion there is a natural tendency to lean towards the concept of motor learning and allowing for athletes to find methods that deliver the best results. I found this really refreshing as often times we see ourselves coaching towards one method, rather then employing constraints to allow for athletes to develop the most economical and meaningful manner of progression. We discuss the methods of autoregulation and individualization he utilizes to best serve his athletes. We discuss how and why he utilizes throws to advance athletes and give them appropriate stimulus. We also talk about how he had a philosophical shift in not letting today ruin tomorrow that is really applicable when looking at the grand scheme of things. Overall this podcast provides a wide variety of useful information that coaches can take and access on a variety of topics directly related to athletic development. To keep up with Coach Garrish's content you can follow him on both Instagram and twitter.
On this weeks episode I sit down to talk to Andrew McGhghy of Macomb High School. Andrew is the head track and field coach at the high school. He is also an assistant football coach and his newest role he just stepped into this year is that of head of strength and conditioning. We discuss his transition into this new role especially in light of the chaotic transition back to competitive sporting events due to Covid. We discuss the nuts and bolts of his programming and spend time discussing triphasic training, unilateral v bilateral in his programming as well as a variety of other issues. We take time to discuss his implementation of signal 6 and RPR and his rationale in utilizing these tools. We discuss his views on speed development and how he facilitates it among his athletes. We also take some time at the end of the show to talk about how he programs for throws. This is a really great episode that gives you a great perspective from someone that is in the trenches of high school S&C everyday. Andrew also has a great podcast of this own known as the coach growth podcast, he has some quality episodes and if you have time make sure to check it out. Don't forget to subscribe to keep up with all the latest content and leave a rating and review if you feel led to do so.
Welcome to episode 4 of From the Ground Up Athletic performance podcast. On this episode I sit down to discuss neural aspects with Shawn Sherman of Square 1 Systems. We discuss a variety of topics we begin the podcast by focusing the discussion on the neural lens and discuss rudimentary patterns and how they pertain to locomotion and his system. We define motor control and discuss how it can erode overtime. We discuss how compensation creeps into movement patterns and the effect it can have on healthy and optimal movement patterns. We discuss the role of isometrics in increasing neural drive and effectively restoring movement competency in square 1. We examine how his system differs from other systems on the market, and we end out by examining the role of the visual, somatosensory, and vestibular system play in posture and movement. I hope you enjoy the episode Shawn provides a lot of great perspectives and hopefully it encourages you to examine the role of the nervous system in locomotion, sporting events and overall effective lifestyles. Don't forget to check out square 1 systems Instagram page to keep up with all their content as well.
Welcome to Episode 3 of from the ground up, on todays episode I had the pleasure of setting down with Coach Tony Holler. Coach Holler is best known for his system Feed the Cats, that he developed while serving as a head track and field coach. Coach Holler is also cofounder of the Track Football consortium a yearly gathering of individuals from the worlds of football, track, S&C and beyond. We discuss how to naturally foster a love for sprinting and how this is often distorted to make kids loathe what some deem as sprinting. We discuss the shift in the mentality of some sports prep coaches to a more sustainable and athletic centered approach. We focus on the why and when to implement minimum effective dosage in training. We discuss how weight training can be utilized to facilitate athletic qualities. We discuss his unique prep for the sprinting events in track. We examine how TFC started and where the idea of rebel talent came from. Lastly we discuss the benefits of supporting multisport athletes. Overall this was a great podcast and I think people from all aspects of sports and sports prep can derive something from it. Coach Holler is most active on twitter you can follow him @pntrack. Coach Holler also has a lot of great feed the cats material located on coachtube.com for a variety of sporting events. If you ever get the opportunity to attend a TFC, the guest list is phenomenal and I can guarantee that you will leave brimming with information. Don't forget to subscribe to the podcast to keep up with all the latest content and please leave a rating and review.
On episode 2 I had the pleasure of sitting down with Chris Romano, a former competitive Olympic weightlifter and veteran strength and conditioning coach. Chris is currently the head strength and conditioning coach and sports scientist at Walton High School in Marietta, Georgia. We begin by discussing how to effectively develop athletes in a sensible manner and focus on how to utilize differing methods to keep athletes healthy. We examine how to effectively progress programming throughout a year for a variety of sports. We discuss many of the common flaws often observed in adolescent populations when examining their cleans. We discuss the use of various complexes to address issues seen in the clean and how they can contribute to more effective movement and keep athletes healthy. We also discuss the varying methods employed with different athletic populations based around the clean. This is an episode full of great knowledge on the clean as well as overall athletic development. Coach Chris has a book out right now available on amazon that addresses many of the things we discuss on the episode titled The book on cleans and their role in sports performance. If you want even more knowledge on how to effectively implement and progress athletic populations through the clean this book is a no brainer. To keep up with all the great content coach Chris puts out on both his Instagram and twitter follow him @coachcris_
On this episode of From the Ground Up Podcast, I sit down with Tyler Rathke. Tyler is the head track coach at William Chrisman High School, he is also involved in strength and conditioning at the school. We discuss a variety of topics on the episode. We start by analyzing the foundational principles that he utilizes to build an effective base with his population. We then discuss how that foundation moves or advances over time. We discuss his usage of unilateral exercises and how he views movement and the creation of dynamic movers as a top priority within his programming. We end by examining the role of an effective warm up and the different neural perspectives that can be applied to an effective warmup and/or athletic session.
Coach Rathke has a great twitter account, give him a follow to keep up with all of his content. @Coach_Rathke
A brief introduction of things to come at From the Ground up. From the ground up is a podcast examining all things athletic performance. If your interested in athletic performance and wish to learn more about authentic athletic development, then From the Ground up is the podcast for you!