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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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