Latest / The Body Pod / Plyometrics for Women: The Missing Link for Bone Health, Power & Longevity with Matt McInnes Watson

Transcript

Plyometrics for Women: The Missing Link for Bone Health, Power & Longevity with Matt McInnes Watson · The Body Pod

0:00
Speaker 1: Ultimately, you need to drip feed this stuff in. It's
0:02
Speaker 1: like less is more and the more frequent the better.
0:05
Speaker 1: Like I said, if you can do this four times
0:07
Speaker 1: a week and you can start out with five minutes
0:10
Speaker 1: of this stuff, that's where you want to stop.
0:14
Speaker 2: Hi everyone, my name is Haley and this is Laura
0:17
Speaker 2: and welcome to the body Pod. All right, Matt, Welcome
0:22
Speaker 2: to the body Pod.
0:24
Speaker 1: Thank you so much for having me on. I really
0:26
Speaker 1: appreciate you guys kind of reaching out to me and
0:29
Speaker 1: yeah and wanting to learn more in the realms of
0:33
Speaker 1: what I nerd out on a day to day basis.
0:36
Speaker 2: Well, I was super impressed because obviously I found you
0:40
Speaker 2: this one weekend and I went down, as I told you,
0:43
Speaker 2: a massive rabbit hole, but your I don't know one course,
0:47
Speaker 2: I haven't even opened yet. And then the plios on
0:50
Speaker 2: the app and I was just like diving into it.
0:54
Speaker 2: And then when we asked you to be on the
0:56
Speaker 2: body Pod, I was like, oh, you're getting your PhD
0:59
Speaker 2: in Pliometris like perfect, so you you live and breed
1:04
Speaker 2: this stuff, which is so great. And I want to
1:07
Speaker 2: really open this discussion for all of the women listening here.
1:11
Speaker 2: A lot might think that this might not apply to them.
1:15
Speaker 2: But as I have been working with midlife women, that's
1:19
Speaker 2: the only area that that age group that we work
1:24
Speaker 2: that are listening right now and planning programs for them.
1:29
Speaker 2: We are hearing the message. And as I had mentioned
1:31
Speaker 2: to you in a private conversation, we're getting women are
1:34
Speaker 2: getting the message about strength training and bone help and
1:39
Speaker 2: pliometrics and speed and power. But a lot of these
1:42
Speaker 2: terms I don't even know if if we all know
1:46
Speaker 2: the correct definitions. So when I think of pliometrics, I'm
1:50
Speaker 2: thinking of box jumps, but then also more of what
1:56
Speaker 2: maybe professional athletes are doing on the regular basis. I mean,
2:01
Speaker 2: as I as I've mentioned on your Instagram, I see
2:05
Speaker 2: you do the jumps and then I do them, and
2:07
Speaker 2: I'm like, I don't look like that at all. No,
2:11
Speaker 2: I feel like you float or something. You have grace
2:14
Speaker 2: when you're doing it.
2:16
Speaker 1: That's a That's the leading part of our conversation, right
2:20
Speaker 1: is that is that component right there is giving everyone
2:25
Speaker 1: the It's almost like quiet violence. It's like I talk
2:30
Speaker 1: about ballet dancers being like gracefully violent in what they do,
2:34
Speaker 1: Like behind that graceful nurses, is that aggressive movement, and
2:40
Speaker 1: I think that speaks hugely to females in general, like
2:44
Speaker 1: we have when we look at world class athletes, and
2:47
Speaker 1: having coached some some pretty high track and field female athletes,
2:53
Speaker 1: they're quietly aggressive in a way that I'm like that,
2:57
Speaker 1: especially when they line up with the men. I'm like, you, guys,
2:59
Speaker 1: need to watch yourself because she's gonna do something that's
3:02
Speaker 1: going to surprise you in it. So it goes from
3:04
Speaker 1: the psyche of how how you know certain women may
3:08
Speaker 1: be and also into the truly what is athletic movement?
3:14
Speaker 1: So to kind of start that conversation of what what
3:18
Speaker 1: a plyometric is and I think the realistically too, just
3:24
Speaker 1: a general population of people that want to move better,
3:28
Speaker 1: feel better, and continue to provide longevity to the kind
3:35
Speaker 1: of life that they want to live, not just years
3:38
Speaker 1: on a calendar. It is looking at how well we
3:43
Speaker 1: can stimulate our tissue but also stimulate our minds and
3:48
Speaker 1: how we move, and ultimately it comes down to the
3:53
Speaker 1: first kind of breadth of it in the history of plometrics,
3:58
Speaker 1: and that is looking at it as a form of
4:01
Speaker 1: a shock method of training. It was initially classed as
4:05
Speaker 1: the shock method. It was to stimulate the body more
4:09
Speaker 1: than what we could with barbells or just being able
4:15
Speaker 1: to jump on the spot. So like if you take
4:17
Speaker 1: it all the way back to Yury Verkuchanski's work in
4:20
Speaker 1: the sixties, and it kind of bled before that as
4:23
Speaker 1: well in some of the Russian systems, but it was
4:25
Speaker 1: falling from exponential heights, you know, almost as high as
4:29
Speaker 1: head height and stimulating the body as much as we
4:32
Speaker 1: can when we land. Now I see that all the
4:36
Speaker 1: way down to coaching my mother who's in our mid sixties,
4:40
Speaker 1: to how can I shock your body in a way
4:44
Speaker 1: that obviously you're ready for right now, And in my opinion,
4:47
Speaker 1: it doesn't need to be quote unquote plometrics.
4:53
Speaker 3: You will have.
4:54
Speaker 1: You know, I work with many performance coaches that get
4:56
Speaker 1: a little hurt when you say, oh, this is a
4:58
Speaker 1: plan that like, I don't care. Ultimately, all I want
5:01
Speaker 1: to do is achieve an adaptation that we're looking for.
5:04
Speaker 1: So if you are a female in whatever middle ages
5:10
Speaker 1: kind of class, that's whether you're whether it's from mid
5:12
Speaker 1: thirties to sixties, even I think that you have to
5:17
Speaker 1: look at what you want to achieve with it. Now,
5:20
Speaker 1: my thinking over the last five years has very much
5:25
Speaker 1: been aligned with Obviously, we need to improve tissue health,
5:29
Speaker 1: and that's critical. Tissue health is going to drive how
5:34
Speaker 1: well we can create force and how much force we
5:39
Speaker 1: can receive so you can rain it all the way
5:42
Speaker 1: back to being eighty years old. And the reason one
5:44
Speaker 1: of the main reasons why you can't catch yourself when
5:47
Speaker 1: you fall is when I slam my foot out in
5:50
Speaker 1: front of me because I have to catch myself. Well,
5:52
Speaker 1: I don't have the ability to control that much force anymore.
5:58
Speaker 1: I've lost the muscular ability. I've lost then the ability
6:02
Speaker 1: to pull the muscle that pulls on the tendon that
6:06
Speaker 1: then pulls on the bone, and that is that trifector
6:10
Speaker 1: of tissue that we want to that we want to
6:13
Speaker 1: really stimulate.
6:14
Speaker 3: So and then it.
6:16
Speaker 1: Goes back to, well, if I don't do this training,
6:19
Speaker 1: then I have poor tissue health. And then if I
6:21
Speaker 1: don't do this training, I could potentially fall because I
6:24
Speaker 1: don't have the strength to control that rapid deceleration and
6:28
Speaker 1: therefore I hit the ground on a bony site and
6:31
Speaker 1: also fracture the bone that I'm not training. So that's
6:34
Speaker 1: the tissue side of that thinking. I've very much been
6:39
Speaker 1: in a case of we have this revolving cycle of
6:42
Speaker 1: things where it's like, if you don't do the training,
6:44
Speaker 1: you could potentially fall on something that is, you know,
6:47
Speaker 1: the lateral side of your hip that is landing on,
6:50
Speaker 1: you know, on the front of your knee.
6:53
Speaker 3: What does that look like?
6:54
Speaker 1: It's putting my hands out and not having that ability
6:56
Speaker 1: to absorb anything into my hands. So when I don't
6:59
Speaker 1: have that initial tissue health, that's a big red flag.
7:04
Speaker 1: So how can I improve that? Well, I know that
7:06
Speaker 1: jumping and plyometrics do that to the nth degree, far
7:10
Speaker 1: beyond what we think resistance training does. Resistance training has
7:14
Speaker 1: a place absolutely everyone should be doing it. There's a
7:18
Speaker 1: multitude of reasons why you should be doing resistance training,
7:21
Speaker 1: but to continually take a step up to improve how
7:26
Speaker 1: you locomote through life, whether it is being like, heck,
7:31
Speaker 1: I want to get back into playing tennis with my friend,
7:33
Speaker 1: I want to chase children, grandchildren. I want to just
7:37
Speaker 1: be able to step out into the backyard and be like,
7:39
Speaker 1: what if I did something that was a little bit
7:41
Speaker 1: faster than I normally do, am I going to break down?
7:45
Speaker 1: Or am I going to thrive? So the tissue side
7:49
Speaker 1: of things is really important. But the flip side of
7:52
Speaker 1: that is the neural and cognitive things that come with
7:58
Speaker 1: plyometrics and dynamic movement, and that is very much steeped
8:03
Speaker 1: into the rate in which we contract. So if my
8:08
Speaker 1: brain is not at the same speed as the rate
8:13
Speaker 1: of fall, So if I'm falling, for example, that's the
8:15
Speaker 1: kind of oldest range we're looking at. So if I fall,
8:18
Speaker 1: it's such a rapid like fall into the ground that
8:22
Speaker 1: my brain can't register it. So if I try to
8:24
Speaker 1: create force with that muscle to try and decelerate how
8:27
Speaker 1: much force I'm accepting, my brain reacts too slowly. So
8:32
Speaker 1: do I have that I call it like the cognitive highway?
8:36
Speaker 1: Am I able to send that signal up and down
8:38
Speaker 1: that highway in such a fast time that I'm ready
8:41
Speaker 1: to stabilize my body?
8:43
Speaker 2: I had never thought about that that way.
8:46
Speaker 1: And ultimately, what the worst thing that happens is that,
8:52
Speaker 1: you know, I have a lot of people in my
8:54
Speaker 1: realms of coaching that talk about, you know, an individual
8:57
Speaker 1: body part improving its stiffness. Prove the stiffness of your
9:01
Speaker 1: achilles or your pateel attendon, or your lower leg, and
9:04
Speaker 1: that's great, But what a lot of people lack later
9:07
Speaker 1: on in life is your ability to create what we
9:09
Speaker 1: would call like whole body system stiffness. Because if I
9:14
Speaker 1: slam my left leg into the ground when I go
9:17
Speaker 1: to decelerate a stumble or trip, the first thing that
9:20
Speaker 1: goes is this massive hunk of meat on the top
9:22
Speaker 1: of my shoulders that weighs way too much for me
9:25
Speaker 1: to handle, So that starts to go, and then my
9:27
Speaker 1: chest follows, and the whole of my torso wants to
9:30
Speaker 1: just dive past my foot. So if I can't decelerate
9:35
Speaker 1: my foot, knee, hip, spine, upper body, control my neck,
9:41
Speaker 1: then I get this like whip Like my body becomes
9:44
Speaker 1: like the end of the crack of a whip. So
9:48
Speaker 1: you lose that systemic control to be able to decelerate
9:53
Speaker 1: our bodies. So that's a really really important component of
9:59
Speaker 1: creating stiffness and creating a rapid contraction when we need it.
10:05
Speaker 1: So you go all the way back to world class movers.
10:08
Speaker 1: They stabilize and create stiffness the fastest, and they do
10:14
Speaker 1: so in a way where when I'm airborne, I'm relaxed.
10:18
Speaker 1: I'm relaxed, and then when I need to turn it on,
10:20
Speaker 1: it's like snap of the fingers. It's like stabilize, contract,
10:24
Speaker 1: get out, relax. So when you watch Roger Federer play tennis,
10:28
Speaker 1: you're like, what's happening, How's he floating across this court.
10:32
Speaker 1: It's because he's relaxed in the air, and then when
10:33
Speaker 1: he needs to make contact with the ball, everything stiffens.
10:36
Speaker 1: At the right time, his arm hips are like a whip,
10:39
Speaker 1: they connect with the ball, then he's back into free
10:42
Speaker 1: flow in motion. And so these are really really important concepts.
10:46
Speaker 1: Doesn't matter whether you're a world class athlete or a
10:49
Speaker 1: general day to day human mover, whatever you want to
10:51
Speaker 1: achieve in life, and so the neural and cognitive side
10:56
Speaker 1: of things it starts to for me. Without that, the
11:01
Speaker 1: tissue stuff can't happen. Like you can do the basic
11:05
Speaker 1: I want to sit on a leg extension and improve
11:07
Speaker 1: the quality of my quadriceps.
11:11
Speaker 3: Okay, I can do the.
11:12
Speaker 1: Same when I'm in a a lying hamstring curl great.
11:16
Speaker 1: But then what happens when life slaps you in the
11:18
Speaker 1: face and you have to cut in and out of
11:21
Speaker 1: something decelerate? You see these like freaky Like I watched
11:25
Speaker 1: these fail videos online sometimes just for.
11:27
Speaker 3: Like five minutes of like.
11:30
Speaker 1: You see a car comes flying in and this person
11:32
Speaker 1: like dodges out of the way of it is as
11:34
Speaker 1: if it's like some mirror, like if you didn't have
11:37
Speaker 1: the ability to just quickly.
11:38
Speaker 3: Change direction like that. Do you know what I mean?
11:40
Speaker 1: Like these random day to day things become kind of like, oh,
11:44
Speaker 1: when I did that, Yeah, I blew out my achilles
11:46
Speaker 1: doing that something so simple. But I want to be
11:49
Speaker 1: able to map that out with my brain before I
11:53
Speaker 1: can even go there with the physical physiological tissue developments.
12:00
Speaker 1: So and honestly, we can really get into the weeds
12:03
Speaker 1: of more of that neurological stuff as we go, but
12:07
Speaker 1: that the stiffness in creating creating a contraction at a
12:11
Speaker 1: very fast time or rate is very much top of
12:15
Speaker 1: the pyramid.
12:16
Speaker 2: Yeah, okay, so super important. And now I want to
12:21
Speaker 2: think that all of the women on here are like, Okay, great, hot,
12:25
Speaker 2: what do I do? How do I start? I did
12:28
Speaker 2: watch something that that you had on YouTube about like
12:33
Speaker 2: pre pliometrics and kind of getting that started. But then
12:37
Speaker 2: also in midlife, we have this tissue degradation that happens
12:42
Speaker 2: from this loss of estrogen, and I feel like we're
12:45
Speaker 2: in this really exciting time of life where number one,
12:49
Speaker 2: perimenopause and menopause is getting the spotlight that it has
12:53
Speaker 2: never had. That's well deserved. The strength training is starting
12:57
Speaker 2: to become a global movement, which is really powerful. Full
13:01
Speaker 2: We're getting into a little the speed and power, but
13:05
Speaker 2: the data that we'll have from the next decade of
13:09
Speaker 2: information that now that women are moving, they are strength training,
13:13
Speaker 2: and they are starting to hear about pliometrics and jumping
13:16
Speaker 2: and all of that. I'm excited to see where this
13:19
Speaker 2: space will go and what will be different from my
13:22
Speaker 2: daughter when she comes up in the ranks and gets
13:24
Speaker 2: to her forties where I am now, and what that
13:28
Speaker 2: looks like. But for the tissue tolerance, and I think
13:32
Speaker 2: that is the big thing is not rushing into soon.
13:35
Speaker 2: I see this in the weights room all the time
13:38
Speaker 2: as women here that they need a lift heavy and
13:40
Speaker 2: they go in and they throw out their back and
13:44
Speaker 2: I'm like, well, deadlifting is not the deadlifting isn't safe.
13:47
Speaker 2: It's that you didn't have the right movement or you
13:52
Speaker 2: went in way too fast, too soon, and that is
13:55
Speaker 2: the result of it. So I'm guessing that the tendon
13:57
Speaker 2: health and the tendon I guess the tissue demand has
14:04
Speaker 2: to be built up.
14:04
Speaker 1: As well, for sure, for sure, absolutely yeah, that there
14:08
Speaker 1: should be a kind of pre plyometric or pre jumping
14:15
Speaker 1: roadmap for people.
14:17
Speaker 2: So what does that roadmap look like?
14:19
Speaker 1: Well, the roadmap can it has to be that we
14:22
Speaker 1: take the word plyometrics out of this and we're we're
14:25
Speaker 1: ultimately looking to get a form of landing and takeoff
14:33
Speaker 1: of you know, very small kind of amplitude or intensity.
14:38
Speaker 1: But actually we use repetition and volume as our first
14:41
Speaker 1: level to build capacity, and we.
14:46
Speaker 3: We can use.
14:47
Speaker 1: Things that we did in the playground as children, like
14:50
Speaker 1: skipping as in not not with it, not jump rope,
14:53
Speaker 1: but skipping dada dada left left right right, left, left,
14:58
Speaker 1: right right can be a phenomenal tool. It is something
15:03
Speaker 1: that I use in every warm up with every client
15:06
Speaker 1: that I coach, whether they are a world class track
15:09
Speaker 1: athlete or my sixty five year old mother.
15:12
Speaker 2: Okay, I just have to say this really quick. Skipping
15:15
Speaker 2: is hard when you have not done it for decades exactly.
15:19
Speaker 2: And when I first started like skipping, my husband was
15:22
Speaker 2: filming me for the app and he's what are you doing?
15:26
Speaker 2: Like I'm trying you try to skip? Like I haven't
15:29
Speaker 2: skipped for forever. But a simple movement that we did
15:32
Speaker 2: all of the time isn't so natural when you haven't
15:35
Speaker 2: done it for thirty years.
15:38
Speaker 1: And this is the thing, this is where the neural
15:43
Speaker 1: cognitive side is coming in immediately. It is there is
15:48
Speaker 1: a coordination aspect there that again becomes we assume coordination
15:56
Speaker 1: I think to be slightly different from a very simple
16:00
Speaker 1: standpoint of can I make all the right muscles sing
16:06
Speaker 1: at the right time together and then take that contraction
16:10
Speaker 1: off to then flip my brain and use the other side.
16:15
Speaker 1: So this like motion and locomotion, requires certain muscles to
16:20
Speaker 1: turn on, certain muscles to turn off, and the synchronization.
16:23
Speaker 3: Of on off, on off. But it might be dead
16:26
Speaker 3: und dunda und.
16:28
Speaker 1: It's all this rhythmical people people talk about using music
16:32
Speaker 1: when they skip like the perfect example, went to see
16:34
Speaker 1: the Michael Jackson movie last night, and like I want
16:37
Speaker 1: to be starting something would be dad ud d and
16:40
Speaker 1: you would skip to that. It would be perfect to
16:42
Speaker 1: skip to those rhythmical beats. So if if you want
16:45
Speaker 1: to use music as a way to set rhythms and
16:48
Speaker 1: coordinations in your brain, that could be a really simple
16:50
Speaker 1: way to do that. So again, these coordinations, these tension,
16:58
Speaker 1: creating stiffness, creating pre stiffness, which is a massive part
17:04
Speaker 1: of something that we have to learn is we have
17:05
Speaker 1: to learn how to anticipate what's going to happen when
17:08
Speaker 1: we hit the ground. Can we get to this synchronization
17:12
Speaker 1: of movement where we have the body learn to relax
17:16
Speaker 1: contract being able to do that with hand eye coordination.
17:19
Speaker 1: If my left leg goes forward, is my right arm
17:21
Speaker 1: coming out in front of me? Or am I moving
17:23
Speaker 1: like a cowboy? Because that's the first thing that people
17:25
Speaker 1: go to is they're like, oh, I've lost this like
17:28
Speaker 1: synchronization of hands and feet, and it's it's you know,
17:31
Speaker 1: it's very much if you if you don't use it,
17:34
Speaker 1: then you're going to lose it. So there is the
17:37
Speaker 1: relearning of these patterns. And then you start to learn
17:41
Speaker 1: things like appropriateceptive awareness. So I'll get people to we'll
17:46
Speaker 1: use a big open space if possible, it doesn't matter
17:49
Speaker 1: how long. Let's say you have ten yards. I'm like, cool,
17:51
Speaker 1: we're going to skip forwards up. Then you're going to
17:54
Speaker 1: skip backwards back ten yards. Then we're going to do
17:56
Speaker 1: it laterally. Then we're going to do it back the
17:58
Speaker 1: other way, and you wouldn't believe how fulled people are
18:01
Speaker 1: straight away, And this is the first step to jumping
18:07
Speaker 1: in plyometrics. There are hundreds of small landings and takeoffs
18:12
Speaker 1: throughout this. Your feet are feeling all these different edges.
18:16
Speaker 1: They are feeling what it feels like to Actually I
18:19
Speaker 1: don't just start at these small forms of skipping and
18:23
Speaker 1: stay there. I get people to express force through these skips.
18:27
Speaker 1: Can you skip for height? Can you skip for distance?
18:29
Speaker 1: Can I do it for speed? Can I do it multidirectionally?
18:33
Speaker 1: And honestly, if you did five minutes of that and
18:36
Speaker 1: gradually try to turn up the intensity of that, you know,
18:40
Speaker 1: week on week or every two weeks, you start to
18:43
Speaker 1: be like, WHOA, I feel like I can really like
18:46
Speaker 1: push through the ground here and I can apply force
18:49
Speaker 1: because when I push through the ground and create more airtime,
18:52
Speaker 1: the power of jumping in plyometrics is that I then
18:55
Speaker 1: have to deal with the subsequent landing forces. So the
18:58
Speaker 1: more force IE output is, the more force I have
19:01
Speaker 1: to receive on the next one. So you have this
19:03
Speaker 1: fulfilling cycle of more power more eccentric landing forces, which
19:08
Speaker 1: then creates an adaptation for me to create more power
19:10
Speaker 1: out of the next, you know, step up in adaptation,
19:13
Speaker 1: however long that may take, but it skipping is very
19:17
Speaker 1: powerful and it goes exactly the same as galloping. A
19:20
Speaker 1: gallop is a one two one two one two. I
19:25
Speaker 1: class it as having a speed leg and a power leg.
19:30
Speaker 1: So when when I talk to high jumpers or triple
19:33
Speaker 1: jumpers or long jumpers, when you come in, most people
19:36
Speaker 1: go one two, one two, and that last two is
19:40
Speaker 1: the takeoff, is the jumping leg. But they use the
19:43
Speaker 1: first leg to get very fast onto the second leg.
19:47
Speaker 1: So you get this da da da da da da.
19:50
Speaker 1: And what's great about that is we have to flip
19:51
Speaker 1: the brain, so we go from left right to right
19:54
Speaker 1: left and again your brain goes through this problem solving
19:58
Speaker 1: of really trying to understand how to what do I
20:01
Speaker 1: do with my limbs? What do I do with them
20:03
Speaker 1: in space? And then I get to a stage where
20:06
Speaker 1: I can do this subconsciously, which is another massive step
20:11
Speaker 1: when it comes to pliometrics and jump work. Is this
20:13
Speaker 1: all has to become subconscious. Eventually, I don't want to
20:16
Speaker 1: actively think about what I'm doing. This is too fast
20:19
Speaker 1: for my brain, so my brain has to communicate this
20:22
Speaker 1: mostly from my spinal cord.
20:24
Speaker 3: It's that quick. It doesn't have time.
20:26
Speaker 1: To shoot up the back of my up my back,
20:29
Speaker 1: reach my brain and then go back down.
20:30
Speaker 3: It's that fast.
20:32
Speaker 1: So can I synchronize my body? Can I learn to
20:36
Speaker 1: flip my body and do the other pattern? And again
20:39
Speaker 1: you ultimately get to a stage where a month in
20:42
Speaker 1: you're like, oh my gosh, my body is like I'm
20:45
Speaker 1: really feel comfortable when I'm move in space and when
20:48
Speaker 1: I'm airborne, like I always say to people, like people
20:51
Speaker 1: then become you hit a certain age if you haven't
20:54
Speaker 1: jumped for twenty years, you hit a certain age, and
20:55
Speaker 1: you get scared of being airborne.
20:58
Speaker 2: Yeah.
20:58
Speaker 1: Ah, because my body's response is fight or flight, and
21:02
Speaker 1: it's not flight anymore.
21:03
Speaker 3: It is fight.
21:04
Speaker 1: I'm like, oh, so I just hit the ground with
21:06
Speaker 1: all this tense, like intimidated feeling. Whereas when I do
21:12
Speaker 1: a lot of even just small movements a first and
21:15
Speaker 1: getting used to creating a little bit of airtime in
21:17
Speaker 1: my movement, I build this what I class is a
21:22
Speaker 1: heat map under my body. Whereas most people live on
21:26
Speaker 1: like a pinprick. Right if I go a little bit,
21:29
Speaker 1: if I go a little bit out to the right,
21:30
Speaker 1: or a little bit out to the left, then I'm
21:33
Speaker 1: going to topple over if I leave.
21:35
Speaker 3: But I want a wide heat.
21:37
Speaker 1: Map that if I put my foot out to the
21:39
Speaker 1: left or right or across me, then I'm able to
21:42
Speaker 1: control my body in that space and I ultimately have
21:46
Speaker 1: more movement options.
21:48
Speaker 2: Okay, so I'm like blowed away. There's so many things
21:51
Speaker 2: I want to say. Or first of all, I tried
21:53
Speaker 2: the galloping. It did not make it onto my app
21:55
Speaker 2: at this time, I'll say that I was worse than
21:58
Speaker 2: this giving. But what's really important here that that has
22:03
Speaker 2: stuck in my mind is what is just as important
22:09
Speaker 2: as building up this reactivity and this tissue demand in
22:13
Speaker 2: midlife is the need for midlife women and probably men.
22:20
Speaker 2: But I don't I don't train men midlife women to
22:23
Speaker 2: learn a new skill. And this is all going back
22:26
Speaker 2: to learn something new. This this, this is the dementia risk.
22:31
Speaker 2: I mean, all new information coming out that's so important
22:34
Speaker 2: that it's more than just the physical side. It's making
22:38
Speaker 2: your brain learn something new, almost like dancing, like a
22:42
Speaker 2: form of dancing that is shown to be really good
22:45
Speaker 2: for dementia risk.
22:47
Speaker 3: It is exactly that it is exactly that it is.
22:52
Speaker 1: It is doing a lot of It's like central brain control.
22:57
Speaker 1: The brain is controlling so many things, and you're in
23:00
Speaker 1: the air of understanding where you are in space, where
23:05
Speaker 1: my limbs are, in space, where I put my foot down.
23:08
Speaker 1: How do I understand the orientation of my torso so
23:11
Speaker 1: like when I start to overrotate and my head starts
23:13
Speaker 1: to dip forward, how do I reorganize my body in
23:16
Speaker 1: space to deal with that. There are so many things
23:19
Speaker 1: that are happening in a problem solving way that we
23:24
Speaker 1: get to a point in training where that becomes subconscious,
23:27
Speaker 1: so that I then have a movement capacity to do
23:32
Speaker 1: this sort of thing in sport, so it's like I'm
23:36
Speaker 1: playing tennis. I cut on a dime on my left
23:39
Speaker 1: side and I have to rush back across the other
23:40
Speaker 1: side of the court. My body's not prepared for it.
23:43
Speaker 1: I'm consciously thinking about where I'm putting my feet down,
23:45
Speaker 1: how I'm going to get in and out of this movement.
23:47
Speaker 1: I'm not thinking about what's happening in chasing down this ball.
23:52
Speaker 1: So it's like there's so much problem solving constantly happening,
23:58
Speaker 1: and there's problem solving happening at the fastest degrees, and
24:03
Speaker 1: that in itself is truly special when it comes to
24:08
Speaker 1: the decline of cognitive health.
24:10
Speaker 3: Later on in life.
24:10
Speaker 1: It's okay, I can problem solve, but can I do
24:14
Speaker 1: it in faster than the blink of an eye? Because
24:17
Speaker 1: certain pliometric landings are almost twice as fast in which
24:20
Speaker 1: you blink your eye.
24:22
Speaker 4: So that's the work to do, Laura, Oh, absolutely, So
24:27
Speaker 4: when you start doing these basic movements, should we be
24:32
Speaker 4: mindful of each movement?
24:35
Speaker 1: Absolutely? Absolutely. There is a degree where I think everyone
24:40
Speaker 1: is actually a lot safer than they think they are
24:43
Speaker 1: when it comes to dynamic movement, Like I'll always go
24:46
Speaker 1: with the fact that the faster you move, the more
24:50
Speaker 1: unstable you become. So you start from more of a
24:54
Speaker 1: stable velocity. So the higher you jump, the more unstable
25:00
Speaker 1: you're going to become. The faster you travel when you skip,
25:03
Speaker 1: the more unstable you'll become. So you have to rain
25:06
Speaker 1: everything down. And that's why nothing has to look like
25:08
Speaker 1: a pliometric to start with. It doesn't have to look
25:10
Speaker 1: like what I do on my social media. It might
25:14
Speaker 1: not ever need to look anything like it.
25:17
Speaker 2: It sure doesn't.
25:19
Speaker 3: That's the point.
25:20
Speaker 1: Though, That's the entire point of it, is that we're
25:23
Speaker 1: not we're not. I mean, certain people might want to
25:25
Speaker 1: chase that. They might be like I want to look
25:27
Speaker 1: like that, and that hats off to you. That's like
25:30
Speaker 1: I think continue, Like my journey into my sixties, seventies
25:34
Speaker 1: and eighties is to try and continually look as I
25:37
Speaker 1: do when I was twenty now I'm thirty five. It's like,
25:40
Speaker 1: how can I continue to do that? But for people
25:42
Speaker 1: that haven't done it and they're already in their forties
25:44
Speaker 1: per se, it doesn't have to look like it. It
25:47
Speaker 1: just has to provide you with this problem solving situation.
25:53
Speaker 1: The biggest part for me is that when people get
25:56
Speaker 1: confident to do this.
25:58
Speaker 3: They love it.
25:59
Speaker 1: Like I genuinely can't find a person that says, oh,
26:03
Speaker 1: I hate doing this is so it either bores me
26:06
Speaker 1: or I don't enjoy what happens because most people get
26:08
Speaker 1: moving and first of all, it humbles them, so they're like, oh,
26:11
Speaker 1: this is crazy, like I can't believe how bad I
26:14
Speaker 1: am at this, but also at the same time, like
26:16
Speaker 1: I want to get better, Like I'm so hungry to
26:18
Speaker 1: improve what I'm doing there, so it Yeah, it doesn't
26:22
Speaker 1: have to look like it. So this idea of starting
26:25
Speaker 1: slow you can still bounce on the ground with relative speed.
26:29
Speaker 1: But it's about how much take off height or distance
26:33
Speaker 1: or speed that is going to that's going to mitigate this.
26:39
Speaker 1: I guess intimidating factor behind things, And so what I
26:43
Speaker 1: tend to do is say to people, you do not
26:45
Speaker 1: need equipment. You need nothing. You don't need boxes, you
26:48
Speaker 1: don't need hurdles, you need nothing, You need open space.
26:51
Speaker 1: If anything, I'd start on grass or turf or something softer,
26:54
Speaker 1: just to give you a little more confidence. Also to
26:56
Speaker 1: give you a little bit more volume in your legs,
26:59
Speaker 1: because the heart of the surface, the less time you're
27:01
Speaker 1: going to be able to do it for, and that's
27:03
Speaker 1: the heart of the surf is the better in terms
27:05
Speaker 1: of like the upmost stimulus. Sure, but ultimately most people
27:10
Speaker 1: need to get into this. Get out on some grass
27:12
Speaker 1: in your backyard, go to.
27:13
Speaker 3: A park, and.
27:16
Speaker 1: Use your own ability to create force to be the
27:20
Speaker 1: stimulus of when you land. So however high you feel
27:23
Speaker 1: confident to jump is going to be the subsequent landing
27:27
Speaker 1: forces for the next movement. Rather than if I told
27:32
Speaker 1: you all to go and fall off of a eighteen
27:34
Speaker 1: inch box, what eighteen inches to me, to you, to
27:37
Speaker 1: you is very different. We have no idea what that
27:41
Speaker 1: does for the next person. So use your own, you know,
27:45
Speaker 1: creation of force to be that initial stimulus before you
27:50
Speaker 1: chase anything crazy. And ultimately, if you feel like you
27:53
Speaker 1: want to be a bit softer at first, be a
27:55
Speaker 1: little softer on the ground. It doesn't have to be
27:56
Speaker 1: aggressive and stiff and highly like stimulating. It doesn't because,
28:01
Speaker 1: believe me, if you feel like you need to be
28:03
Speaker 1: a bit softer, it's probably what your body needs and
28:06
Speaker 1: your body's going to feed that back to you. Even so,
28:08
Speaker 1: and being like, well we still work today, Like I
28:10
Speaker 1: still feel that you've done some great work there. So yeah,
28:14
Speaker 1: it's it's listening to your body. It's saying do I
28:17
Speaker 1: need any more volume? I probably don't, Like I'm less
28:20
Speaker 1: is more for most cases, and more frequency is the
28:26
Speaker 1: winner rather than hitting massive sessions twice a week, because
28:31
Speaker 1: that's normally the thing that sets you back like four
28:33
Speaker 1: or five days later and you're like, I still have
28:35
Speaker 1: like calf soreness or and you have to understand that
28:40
Speaker 1: there is neuromuscular fatigue attached to this, so you're going
28:45
Speaker 1: to be emotionally affected by this. Like I will always
28:49
Speaker 1: say that I was I very much kind of class
28:52
Speaker 1: myself as kind of like I was in the Big
28:54
Speaker 1: Cats of Animals when it comes to training, Like I
28:57
Speaker 1: fight hard on those days to train, but after that
29:01
Speaker 1: I'm deep into a hole of sleep, like leave me alone. Emotionally,
29:04
Speaker 1: I'm flat. I don't want to do anything. So, like,
29:06
Speaker 1: you have to understand that if you do a big
29:08
Speaker 1: plometric session, you're going to feel as flat as a
29:11
Speaker 1: pancake the next day. Like you're not going to go
29:13
Speaker 1: and lift, it's definitely not going to be heavy, You're
29:15
Speaker 1: not going to be able to feel like you can
29:16
Speaker 1: sprint or run. You're going to feel flat. So we
29:19
Speaker 1: want you coming away from these sessions actually with a
29:22
Speaker 1: quite a bit more in the tank, so that you
29:25
Speaker 1: can continually do that every other day, and I think
29:29
Speaker 1: have a much greater impact, especially to a demographic that
29:32
Speaker 1: wouldn't necessarily have done much of this before.
29:36
Speaker 2: Yeah, and I will say again, when I talked to
29:38
Speaker 2: you before, I mentioned that the speed and power has
29:44
Speaker 2: kind of come into my programs more in the last year,
29:48
Speaker 2: which then we had a lot of the pogos and
29:51
Speaker 2: some preliminary drills there. But I thought that pogos were
29:55
Speaker 2: just like one speed like light, like I'm floating, I
30:01
Speaker 2: don't have to wear shoes, and I'm doing them in
30:03
Speaker 2: all directions. And then when I saw your work and
30:06
Speaker 2: then I downloaded the app, well there's like a medium version,
30:10
Speaker 2: and there's all these different and when you do it
30:13
Speaker 2: that way, it is exhausting, and I feel like I'm
30:16
Speaker 2: pretty fit. I mean I'm cardiovascularly like I can be
30:20
Speaker 2: on my bike for hours. I can do a lot
30:22
Speaker 2: of different intensities. That is exhausting for fifteen seconds when
30:27
Speaker 2: you are bounding really at least for me, really hard
30:32
Speaker 2: and fast. It's shocking. What are you talking about, like
30:38
Speaker 2: you just like not on a pogo stay. No, you're
30:43
Speaker 2: talking about just jumping up and now, yeah, essentially, Or
30:48
Speaker 2: you could do like one foot and then the other
30:49
Speaker 2: and you travel forward or you travel back and all
30:52
Speaker 2: of these it's more like hopping Laura, like I would
30:54
Speaker 2: call it like hopping forward, hopping back, bilateral, unilateral, but
30:59
Speaker 2: all of these different variations. And then you put gas
31:02
Speaker 2: on the fire, and I had no idea. So it's
31:06
Speaker 2: been really fun for me to try some of these,
31:10
Speaker 2: especially as you talk about the heat map around you
31:13
Speaker 2: can you jump and react and can you move like
31:17
Speaker 2: sometimes you'll jump and you're kind of a little bit
31:19
Speaker 2: of an angle where you land. That blew my mind.
31:22
Speaker 2: And that's kind of what I've been just starting to
31:24
Speaker 2: play around with because I didn't even know it was
31:27
Speaker 2: part of the formula, or it could be part of
31:30
Speaker 2: the formula.
31:31
Speaker 1: Yeah, yeah, it's the variety and variation of movement is
31:35
Speaker 1: very much comes from my mentor, Eric, who was part
31:41
Speaker 1: of an East European He had East European mentors as
31:45
Speaker 1: Canadian coach, was an Olympic high jump coach, very very
31:49
Speaker 1: talented athlete as well, and he he really opened my
31:53
Speaker 1: eyes to variety and providing people with i'd say, just
32:00
Speaker 1: a great diversity in how they move. And it was
32:05
Speaker 1: a really big winning formula for ultimately just preparing people
32:10
Speaker 1: to avoid, you know, injuries that you might pick up
32:13
Speaker 1: if you were to just do like everything's up and
32:16
Speaker 1: down and on the spot or just very linear in motion.
32:20
Speaker 1: And we find that, like I find that we're coaching people,
32:23
Speaker 1: someone says saying, oh, you know, I do biometrics, but
32:25
Speaker 1: I keep getting this groin injury or this you know,
32:28
Speaker 1: lower leg injury. And I'm like, well, how much multidirectional
32:31
Speaker 1: work do you do how much work do you do
32:32
Speaker 1: on one leg? And it often is the case that
32:34
Speaker 1: that comes back to being like, well, we don't really
32:36
Speaker 1: do any and so that exploration of different directions of movement.
32:43
Speaker 1: You know, slightly, if you can put your left foot
32:46
Speaker 1: across your body to the right, what does that landing
32:49
Speaker 1: angle look like? If I get on the inside edge
32:51
Speaker 1: of my foot or on the outside edge of my foot,
32:54
Speaker 1: even just moving backwards, like moving backwards again, people don't
32:57
Speaker 1: know what's behind them. They really can't understand space behind them.
33:01
Speaker 1: So when they do that dynamically, it unlocks a special
33:05
Speaker 1: part of our brain, which I think it very much like.
33:08
Speaker 3: I work with.
33:10
Speaker 1: Certain defensive players in football, and I'm like, it's unbelievable
33:13
Speaker 1: how they map the field. They're running backwards, watching an offense,
33:16
Speaker 1: watching a ball, and I'm like, you don't understand the
33:20
Speaker 1: brain power that it takes to run backwards trying to
33:23
Speaker 1: match the speed that that guy's running at you forward,
33:26
Speaker 1: and then they flip their hips and then they watch
33:29
Speaker 1: a ball come over their shoulder like it's amazing, And
33:32
Speaker 1: I think those are.
33:33
Speaker 3: Things fall apart sorry my.
33:36
Speaker 1: Pulling apart from my mic So yeah, I don't think
33:39
Speaker 1: people are understanding like as soon as you come away
33:42
Speaker 1: from sports like that, you lose those abilities to map
33:47
Speaker 1: those certain things with your brain. And yeah, I feel
33:52
Speaker 1: like the more the more you move towards gen pop,
33:57
Speaker 1: the more you need more multidirectional movement. I understand in
34:01
Speaker 1: certains like I work with track athletes and the guy
34:04
Speaker 1: would be like, coach, my job is to sprint in
34:05
Speaker 1: a straight line. I'm like, okay, fair enough, we'll do
34:07
Speaker 1: a lot of straight line stuff, but some of it
34:10
Speaker 1: might be multi directionally. Good gen pop move in all
34:13
Speaker 1: directions you need it.
34:15
Speaker 2: Again, going back to the midlife female here, and we're
34:20
Speaker 2: getting a lot of bone surgeons that are in the
34:25
Speaker 2: menopause space that are giving a lot of great feedback
34:28
Speaker 2: of hey, okay, we need strong bones. So you're just
34:30
Speaker 2: jumping in place. But the again, the power of the jump,
34:34
Speaker 2: there's like different tiers and what I would put those
34:38
Speaker 2: in where before I was just Okay, you're just jumping
34:41
Speaker 2: in place and that's helping, But how much more is
34:43
Speaker 2: that helping bone? When you have a little bit more
34:46
Speaker 2: of a tier two reactivity and the force is there,
34:52
Speaker 2: you're just getting more of that bone stimulus so.
34:56
Speaker 1: Yeah, exactly, well and I and I kind of look
34:59
Speaker 1: at it in this way too. Is that so we
35:03
Speaker 1: I've kind of take it again. This system very much
35:06
Speaker 1: was inherited from my mental eric, and it was like,
35:09
Speaker 1: we have light movements, we have very very intense movements,
35:13
Speaker 1: and then we have this in between, which we kind
35:15
Speaker 1: of class as like a medium or sub maximal format.
35:19
Speaker 1: And ultimately, the easier the movement is, the more variety
35:24
Speaker 1: and variation you get. So that's where you do a
35:26
Speaker 1: lot of your multidirectional stuff. The medium stuff is like,
35:30
Speaker 1: how can I actually move the little bit more speed,
35:32
Speaker 1: but do so in a way that I can still
35:35
Speaker 1: be kind of relaxed in doing it, but it's I'm
35:37
Speaker 1: still pushing it a little bit here. And then the
35:40
Speaker 1: max stuff is like, cool, I want like maximal tissue
35:43
Speaker 1: stimulus here, but it's very crudely. It might be on
35:46
Speaker 1: the spot or in a straight line.
35:48
Speaker 3: And that's it really.
35:50
Speaker 1: Because we understand that as you turn up the complexity
35:54
Speaker 1: of a movement, so people do this, they throw hurdles
35:57
Speaker 1: and onto boxes and down off of boxes. You know,
36:02
Speaker 1: so much complexity brings in a reduction in intensity. So
36:07
Speaker 1: that's something that people need to really focus in on
36:09
Speaker 1: when they're trying to improve their tissue health, is that
36:13
Speaker 1: because a movement feels harder doesn't necessarily mean that it
36:18
Speaker 1: actually is an intensity increase. So when you're problem solving
36:23
Speaker 1: all of these things that jump over a hurdle, then
36:25
Speaker 1: laterally over a hurd or then up onto a box,
36:29
Speaker 1: you're probably spending more time on.
36:30
Speaker 3: The ground, and the output of what you're trying.
36:33
Speaker 1: To achieve is probably reduced because you spend more time
36:37
Speaker 1: on the ground, and therefore you get less stimulus on
36:40
Speaker 1: the tendon and less stimulus on the bone. So you
36:44
Speaker 1: need the crudest movements possible to say, I want to
36:47
Speaker 1: try and be as reactive and create as much height
36:51
Speaker 1: as I possibly can by using a simple movement, And
36:54
Speaker 1: that might just be two feet on the spot, as
36:57
Speaker 1: much high as possible, and that.
37:00
Speaker 3: Might be enough.
37:01
Speaker 1: The other one might be I'm going to bound from
37:03
Speaker 1: one leg to the other like I'm kind of floating
37:05
Speaker 1: on the moon.
37:06
Speaker 3: But I'm going to do it.
37:07
Speaker 1: I'm going to do eight reps as far as I
37:10
Speaker 1: possibly can for distance on each leg. So left right
37:13
Speaker 1: big pushes real big attacks into the ground. But again
37:17
Speaker 1: it's very crudely simple. So the what we class as
37:22
Speaker 1: the ping or the maximum tier, that's where we chase
37:25
Speaker 1: the biggest stimulus in terms of that effect on the bone. Now,
37:30
Speaker 1: what people also need to be very conscious of is
37:34
Speaker 1: that when you push something for maximum intent in pliometrics,
37:41
Speaker 1: the volume considerably drops. So although you may have the
37:47
Speaker 1: stimulus that is super high on the bone, let's say
37:50
Speaker 1: that that accumulates to one thousand units of something, right,
37:55
Speaker 1: if you drop down that intensity to more of a
37:58
Speaker 1: medium or sub maximum intense, you'll probably find that you'll
38:01
Speaker 1: do about sixty or seventy percent more volume there just
38:05
Speaker 1: because you're.
38:05
Speaker 2: Not going like idles out all out.
38:09
Speaker 1: And accumulatively, the overall workload might end up being two
38:15
Speaker 1: or three thousand units. So you have to choose your
38:18
Speaker 1: poison in that. Like everyone tells me that the harder
38:22
Speaker 1: I hit the ground, the better, and you're like, great,
38:24
Speaker 1: But you can do ten of them before you fall
38:26
Speaker 1: apart or before your knee hurts, But you can do
38:29
Speaker 1: a hundred of the medium ones, and overall that is
38:34
Speaker 1: a better bone response of overall workload. So we have
38:40
Speaker 1: to be mindful of that. There's also the secondary part
38:43
Speaker 1: in that The sub maximal stuff also can train your
38:47
Speaker 1: brain and the skills more because you have a higher
38:50
Speaker 1: volume of it, and your brain can learn when it's relaxed,
38:53
Speaker 1: it can't learn as quickly when all you're doing is
38:57
Speaker 1: like hit, it's like fight or flight.
38:59
Speaker 3: It's like you, I've got to deal with this.
39:01
Speaker 1: I can't think about how I'm processing this or how
39:04
Speaker 1: I'm able to relax. I just have to go for it.
39:07
Speaker 1: But when I'm getting into a rhythm of things, don't
39:10
Speaker 1: I can kind of have a conversation with you. I'm
39:11
Speaker 1: still hitting the ground, still figuring things out. My brain
39:14
Speaker 1: is doing its job, but like there's so many more
39:17
Speaker 1: opportunities for it to improve its cognitive powers rather than
39:22
Speaker 1: being like boom one opportunity and you're like, oh, I
39:24
Speaker 1: kind of missed it.
39:25
Speaker 3: I didn't have time to problem solve.
39:27
Speaker 1: So yeah, yeah, there's a lot of lessons to be
39:29
Speaker 1: learned in that. Like when I slide the intensity too high,
39:33
Speaker 1: does it give me.
39:36
Speaker 3: What I want?
39:37
Speaker 1: Because I feel like I'm training for that let's say
39:39
Speaker 1: bone stimulus, But actually, could I just get more if
39:42
Speaker 1: I was doing more sub maximum stuff?
39:44
Speaker 2: Potentially I one hundred percent now what these women need
39:48
Speaker 2: like the medium. The medium tier is where everyone probably
39:54
Speaker 2: will live. There's going to only be a few percent
39:56
Speaker 2: maybe that live and the very high. The medium tier,
40:00
Speaker 2: as you said, it's a step up from the light tier,
40:04
Speaker 2: which is where we've all been living. And then the
40:07
Speaker 2: medium tier is still safe without being overwhelming, Because how
40:13
Speaker 2: much does that impact when the brain is already you're
40:16
Speaker 2: already fearful of the movement, how does that stop when
40:20
Speaker 2: you actually try to do some of these more aggressive Absolutely?
40:24
Speaker 1: Absolutely, A real quick tip. If you can't find medium tier,
40:28
Speaker 1: you're like, I don't know. I'm either here or I'm
40:30
Speaker 1: up there rather light or I'm super intense. Is I
40:34
Speaker 1: use a I use a method that I called like
40:37
Speaker 1: a build up. So you're just going to do on
40:39
Speaker 1: the spot. You're gonna bounce on the spot on two feet.
40:42
Speaker 1: REP one is the lightest and easiest REP. Let's say fifteen.
40:47
Speaker 1: I think fifteen is a good number. It's going to
40:49
Speaker 1: be one hundred percent. I want you to build up
40:52
Speaker 1: to that one hundred and you can have a partner,
40:55
Speaker 1: your coach look at you, whatever and say that's where
40:58
Speaker 1: it fell apart. It might be around reps eight or nine.
41:02
Speaker 1: Some people, it might be six or seven. If you
41:05
Speaker 1: fall apart somewhere in there, that's where you need to
41:08
Speaker 1: stay and that's your medium.
41:09
Speaker 3: Tips.
41:10
Speaker 1: So let's say let's say seven or eight. I can
41:12
Speaker 1: start to see you lose your control of your tour.
41:14
Speaker 1: So trying too harder, you spend too long on the ground.
41:18
Speaker 1: That's the zone that we then try to work to.
41:21
Speaker 1: Once you go past that, it looks terrible and it
41:24
Speaker 1: looks like all you're trying to do is try by
41:27
Speaker 1: Pliometrics shouldn't be an action where you actively look like
41:31
Speaker 1: you're trying to get off the ground. You have to
41:34
Speaker 1: create jump height with a very fast speed on the ground,
41:38
Speaker 1: and you can't do that by swinging your arms and grunting.
41:41
Speaker 1: It doesn't work like that. This isn't lifting weights. This
41:43
Speaker 1: is deflections off of the ground at rapid speeds. So
41:48
Speaker 1: I get people to do that. I'm like, build up
41:50
Speaker 1: to that fifteen now, cool, Now bring it back down
41:53
Speaker 1: to that seven or eight or ten. Wherever you felt
41:55
Speaker 1: good and bounce in there. That's your medium right there,
41:58
Speaker 1: that's your bread and butter. Live with that feeling that
42:01
Speaker 1: feel good. Cool, Give me one twelve. They hit it
42:05
Speaker 1: and they're like whoa, yeah, okay, miss that again. Let
42:07
Speaker 1: me come bring it back down to that ten and
42:09
Speaker 1: again we mop up that some maximal kind of intensity,
42:14
Speaker 1: and ultimately I think people also like, once they've done
42:17
Speaker 1: a little bit of this, they shouldn't be too scared of.
42:20
Speaker 1: Instead of doing like five sets of ten, try to
42:25
Speaker 1: do two sets of twenty five. Allow volume to build rhythm,
42:31
Speaker 1: allow that to build that like, oh okay.
42:35
Speaker 3: I found the rhythm now.
42:36
Speaker 1: Because sometimes you're like, cool, You've got five opportunities to
42:38
Speaker 1: jump as high as you can one, two, three, four, five,
42:40
Speaker 1: And they're like, I'm not even got there yet, Like I
42:43
Speaker 1: need to build myself into that. So yeah, don't be
42:47
Speaker 1: too scared of you can do it in the light here.
42:49
Speaker 1: To start with the real rudimentary bits, do a set
42:52
Speaker 1: of twenty or thirty. Just bounce on the spot side
42:55
Speaker 1: to side, left to right and see how your body
42:59
Speaker 1: starts to find them.
43:00
Speaker 2: So this is I'm just finding parallels here. This would
43:04
Speaker 2: be like what I would instruct women coming into the
43:08
Speaker 2: weights room at the first two. Do a lot of repetitions,
43:11
Speaker 2: higher repetitions for movement literacy. Figure out, get your body,
43:16
Speaker 2: your nervous system turning on the right muscles and turning
43:20
Speaker 2: off others and really just getting it to where it
43:22
Speaker 2: is subconscious and you don't have to think about what
43:25
Speaker 2: am I doing for each movement there?
43:28
Speaker 4: Do you?
43:30
Speaker 2: Because I don't think this would maybe work with the
43:32
Speaker 2: more medium tier and above, but like for the for
43:38
Speaker 2: the light tiers, a lot of the times I won't
43:42
Speaker 2: wear shoes, but do you do? Do you use like
43:45
Speaker 2: you have to use shoes for those more aggressive movements?
43:48
Speaker 2: What does that look like?
43:49
Speaker 3: Yeah?
43:50
Speaker 1: Yeah, I think so for the for the main the
43:52
Speaker 1: main time, I think you know has there's a very
43:56
Speaker 1: big movement over the last ten years with this bath
43:59
Speaker 1: for ideas, and ultimately I am an advocate for being
44:05
Speaker 1: able to get more training into people and not having
44:09
Speaker 1: something like being barefoot be the limiter of getting a
44:12
Speaker 1: stimulus into your body because if I can, you know,
44:17
Speaker 1: if you're halfway through a session and someone says to you,
44:19
Speaker 1: my lower legs are just I just can't handle this
44:22
Speaker 1: with my lower legs because they're wearing no shoes or
44:24
Speaker 1: they're in barefoot shoes, whereas the person next to them
44:27
Speaker 1: is wearing like a good solid pair of runners and
44:30
Speaker 1: they're able to continue and get the stimulus in their
44:32
Speaker 1: hamstrings and their hips. If you have something that is
44:36
Speaker 1: a limitter, then it is you're kind of losing out
44:40
Speaker 1: to it. And people say, well, well, why don't you
44:41
Speaker 1: wait for it to adapt, And I'm like, people don't
44:44
Speaker 1: have time to to be able to do that. They
44:47
Speaker 1: want to get into this, They want to start to
44:49
Speaker 1: see themselves improving it.
44:52
Speaker 3: To do the barefoot thing.
44:53
Speaker 1: Is really tough, and I think if you're talking to
44:56
Speaker 1: people that maybe haven't done a lot of dynamic training
44:59
Speaker 1: in the line last twenty years, the last thing they
45:02
Speaker 1: need to do is retrain their feet again, like they're
45:04
Speaker 1: going to be retraining the whole of their body doing
45:07
Speaker 1: dynamic work, let alone to kind of shine and magnifying
45:10
Speaker 1: glass on their feet and lower legs. You don't need
45:14
Speaker 1: to see that. I think that there is definitely some
45:16
Speaker 1: premise in barefoot with light tier, absolutely, and I do
45:19
Speaker 1: that myself and I do that with my athletes. But
45:22
Speaker 1: once you turn up the intensity, the big limiting factor
45:27
Speaker 1: is the rate in which you hit the ground. Your
45:29
Speaker 1: foot is going to be super intimidated to whip the
45:31
Speaker 1: foot into the floor, and that's what we want. We
45:35
Speaker 1: want you to gain confidence to attack the floor because
45:38
Speaker 1: that's what's going to give you the stimulus. So it's yeah,
45:42
Speaker 1: don't allow it to be the limitter on volume and intensity,
45:46
Speaker 1: because I think that there still is a lot to
45:48
Speaker 1: be gained with we're just wearing a good pair of
45:51
Speaker 1: trainers or shoes.
45:52
Speaker 2: Yeah, well, you talked about capacity, reactivity, and rhythm and
45:57
Speaker 2: how those all go together. So if we look at
46:00
Speaker 2: but I mean, I feel like rhythm is obvious, reactivity
46:06
Speaker 2: reacting to the ground and trying to move quicker as
46:09
Speaker 2: capacity is where I feel like maybe some women would
46:12
Speaker 2: be not as sure what that means. But how does
46:16
Speaker 2: that piece together?
46:18
Speaker 1: Yeah, I mean capacity can be the capacity of the
46:23
Speaker 1: tissue to be able to withstand these landings. Like if
46:27
Speaker 1: you're to separate the time spent on the ground at
46:30
Speaker 1: the first portion might be the landing and the second
46:32
Speaker 1: portion might be how you get off of the floor
46:34
Speaker 1: or what I call is a takeoff. So the capacity
46:39
Speaker 1: of the tissue to handle the landings that you're kind
46:42
Speaker 1: of providing it. So if it's if there's a lot
46:46
Speaker 1: of force when you fall from a certain height that
46:49
Speaker 1: your body is not ready for or used to, then
46:53
Speaker 1: it's not going to have the capacity and normally what
46:57
Speaker 1: will then happen is you will flex at the joint more,
47:01
Speaker 1: you will spend more time on the ground because that aggressive.
47:05
Speaker 1: It's kind of like kind of like pulling elastic band
47:09
Speaker 1: super quick, right, And that could be the tissue of
47:11
Speaker 1: your body, the muscles, the tendons. If you do it
47:14
Speaker 1: completely cold and you just rip on that elastic band
47:17
Speaker 1: at a high speed, the capacity of it's probably going
47:19
Speaker 1: to fail. Now I'm not saying that's going to be
47:21
Speaker 1: the same for your tissue, but it's the same in that,
47:24
Speaker 1: Like you even done that thing in the middle of
47:27
Speaker 1: the night where you walk down the stairs and you
47:28
Speaker 1: think there's an additional step and you're like, yeah.
47:32
Speaker 3: That's that.
47:33
Speaker 1: Like the tissue there obviously isn't prepared for that, but
47:36
Speaker 1: like that can almost be that same feeling if you
47:39
Speaker 1: get into dynamic movement and you don't have the capacity
47:42
Speaker 1: to deal with that, so you're like it's like a
47:44
Speaker 1: rude awakening. And so people often they will get an
47:48
Speaker 1: initial like soreness from doing forms of jumping and pliometrics,
47:52
Speaker 1: like lower legs. You're going to get in the glutes,
47:54
Speaker 1: you're going to get some hamstrings, maybe feet. Certain people
47:58
Speaker 1: certain people get it in their core like anterior core
48:02
Speaker 1: muscles get it from having to deal with the positions
48:04
Speaker 1: in the air. So building that capacity is paramount, and
48:11
Speaker 1: that will come with exposure, but that exposure needs to
48:15
Speaker 1: be within what.
48:16
Speaker 3: You can handle.
48:17
Speaker 1: There's no good saying I'm going to do it four
48:20
Speaker 1: times a week and I'm going to do hundreds and
48:22
Speaker 1: hundreds of landings. Ultimately, you need to drip feed this
48:25
Speaker 1: stuff in. It's like less is more, and the more
48:28
Speaker 1: frequent the better. Like I said, if you can do
48:30
Speaker 1: this four times a week and you can start out
48:32
Speaker 1: with five minutes of this stuff, that's where you want
48:36
Speaker 1: to start, and you want to build your capacity up
48:38
Speaker 1: to maybe doing twenty to half an hour of that
48:41
Speaker 1: three or four times a week. That would be great
48:43
Speaker 1: because that shows that you're really getting into a good
48:46
Speaker 1: body of work.
48:46
Speaker 3: There.
48:47
Speaker 1: How long does that take as long as a piece
48:49
Speaker 1: of strength, Like however much time and focus you want
48:52
Speaker 1: to put into it, If it takes a year, that
48:54
Speaker 1: doesn't matter, it doesn't matter, It really doesn't matter. So
48:59
Speaker 1: you can have that capacity, you can also then have
49:02
Speaker 1: like volume capacity, like within a set, does my ability
49:08
Speaker 1: to handle these landing forces? And then propel myself back
49:13
Speaker 1: off the floor. Do I get to twenty reps and
49:15
Speaker 1: everything just goes just falls off a cliff. You do
49:18
Speaker 1: have that interseet capacity. You then have frequency capacity, Like
49:24
Speaker 1: if I do it on a Monday, can I do
49:26
Speaker 1: it before Thursday?
49:28
Speaker 3: Maybe not.
49:29
Speaker 1: That's when I have to understand volume and intensity and
49:33
Speaker 1: how they interact. So if I do this much volume,
49:37
Speaker 1: that's okay at this intensity. But if I do this
49:41
Speaker 1: much volume, I say, one hundred of at a higher intensity,
49:45
Speaker 1: that's going to serve as a completely different stimulus. Or
49:52
Speaker 1: you know, I kind of class it as you kind
49:54
Speaker 1: of pick your poison. Right, That's what we do, right,
49:57
Speaker 1: We hit ourselves hard with these training methods, and then
50:00
Speaker 1: we lock our wounds and then we come back to it, right,
50:02
Speaker 1: We recover and we figure out how to use this
50:06
Speaker 1: poison to kind of Yeah, we were almost getting our
50:09
Speaker 1: own self antidote. We're like, oh, I can actually handle this. No, yeah,
50:13
Speaker 1: give me a little bit more, give me more intensity,
50:15
Speaker 1: give me more volume. But we have to understand that
50:17
Speaker 1: when I do this, what if I was to jop down,
50:20
Speaker 1: how my lower legs fell out of ten? If ten's
50:23
Speaker 1: the worst and one's the best twenty four hours later,
50:26
Speaker 1: what do my lower legs feel like? They feel like
50:28
Speaker 1: an eight right now. I'm not going to train unless
50:31
Speaker 1: I'm under a three. Cool the next day, actually there
50:34
Speaker 1: are like a five court. I'm gonna give myself one
50:36
Speaker 1: more day and I'm gonna come back to it.
50:38
Speaker 3: Cool.
50:38
Speaker 1: Last week when I did that on a Monday, maybe
50:41
Speaker 1: that intensity was too high at that amount of volume.
50:44
Speaker 1: I either drop the intensity down and keep the volume,
50:47
Speaker 1: or I drop the volume with that intensity, and you
50:51
Speaker 1: just have to play on those levers. Like it's that
50:54
Speaker 1: idea of kind of like what's the definition of stupidity?
50:58
Speaker 1: It's like keep doing the same thing and expecting a
51:01
Speaker 1: different response. Right, So obviously there will be a learning
51:04
Speaker 1: curve there, but at the same time, learn from the
51:06
Speaker 1: immediate effects of what you're doing, like what did I do?
51:09
Speaker 1: I did this that was pretty intense, That wasn't cool?
51:12
Speaker 1: How did that affect me? And just have this feedback loop.
51:16
Speaker 1: We have to get more. We have to have a
51:18
Speaker 1: greater understanding of how our bodies respond and how they
51:22
Speaker 1: respond acutely and how they respond chronically.
51:26
Speaker 2: That is that's the golden ticket right there, because I
51:29
Speaker 2: think that that's it it's hard, it's very individual. From
51:34
Speaker 2: what I've learned from being in the online space is
51:37
Speaker 2: it's really people like to be told exactly what to do,
51:41
Speaker 2: and that there is a bell curve. Obviously this is
51:46
Speaker 2: a good range, but then there's going to be the
51:49
Speaker 2: outliers on this side, and there's going to be the
51:51
Speaker 2: outliers on this side, and your job is to kind
51:53
Speaker 2: of see how you respond, see what that. I like
51:56
Speaker 2: putting a number on it because that makes it a
51:58
Speaker 2: little bit easier to give some feedback that is manageable there.
52:04
Speaker 2: But if we're looking at this has been so fascinating, Matt,
52:09
Speaker 2: I mean, I could talk all day.
52:13
Speaker 4: Has been one of the most insightful conversations and informative.
52:17
Speaker 2: I am.
52:18
Speaker 4: You are so articulate and about the information and such.
52:23
Speaker 2: A different guess that I know our audience is going
52:25
Speaker 2: to love because, as I said, they're getting into the pogos,
52:30
Speaker 2: but I mean, I sure haven't been teaching them the
52:33
Speaker 2: medium level. So there's this whole other tier that's opened
52:36
Speaker 2: up that I will say in my own training, I
52:40
Speaker 2: have been moving I've been adding in some more of
52:43
Speaker 2: these medium tier whatever bounds leaps, whatever we're calling it.
52:50
Speaker 2: Doing that, but then also moving more of the strength training,
52:54
Speaker 2: moving more load with speed, with intentive speed. And I
53:00
Speaker 2: just started my cycling journey maybe a month ago. For
53:04
Speaker 2: the season. I'm super behind. It's just been a really
53:07
Speaker 2: busy year. But I got up to the top of
53:09
Speaker 2: this mountain that I do every year, and the first
53:12
Speaker 2: ride of the season it just sucks, like there's no
53:15
Speaker 2: way around it. You just have to build up to it,
53:18
Speaker 2: and then the next time it's not as bad. And
53:19
Speaker 2: the next time anyways, and I got up there and
53:21
Speaker 2: I felt great, and this is just I've done this now.
53:25
Speaker 2: This is probably my twelfth year in a row, and
53:28
Speaker 2: it was the first year where I feel like this
53:31
Speaker 2: type of training is the only thing that I've changed,
53:35
Speaker 2: and it has made a massive difference in just what
53:39
Speaker 2: I've seen right off the.
53:41
Speaker 1: Bat with yeah, is going to be going up and
53:45
Speaker 1: your ability to create that instantly is going to be higher.
53:50
Speaker 1: I mean, we did a lot of our power output
53:53
Speaker 1: tests and I was a high jump put back in
53:55
Speaker 1: the day, and we did a lot of power output
53:57
Speaker 1: tests on a what bike and we did it a
54:00
Speaker 1: six second what Bike test to understand where our power
54:03
Speaker 1: is at. And I thought that us skinny little high
54:07
Speaker 1: jumpers had no right in creating the forces that we
54:09
Speaker 1: did because because we were because our strength coaches were
54:13
Speaker 1: pretty dumbfounded by how much force we could create in
54:17
Speaker 1: a very short period of time. So it was, yeah,
54:21
Speaker 1: it says a lot. It says a lot in that
54:24
Speaker 1: when you work on more power and more what we
54:27
Speaker 1: class as like the rate in which you developed force
54:30
Speaker 1: or rate of force development is the phrase in biomechanics
54:33
Speaker 1: and physics is that that shows us that you're strong,
54:36
Speaker 1: and that shows us that you can create strength in
54:39
Speaker 1: a very rapid nature. And it has a crossover to everything.
54:44
Speaker 1: If you want to get a stronger deadlift, if you
54:47
Speaker 1: do dynamic movement, you are going to initially rip that
54:50
Speaker 1: bar off the ground so much quicker than you initially
54:53
Speaker 1: would without that training. It's the same with a heavy
54:56
Speaker 1: squat like you wouldn't believe how many powerlifters and Olympic
55:00
Speaker 1: lifters have turned to doing a lot of ourppliometric work
55:03
Speaker 1: over the last six or seven years and how much
55:06
Speaker 1: of a change they found in just being able to
55:08
Speaker 1: just create force against that stimulus. So I look at
55:12
Speaker 1: it all the way down to someone in their eighties
55:15
Speaker 1: and say do you just have that ability to create
55:18
Speaker 1: that instantaneous force, and that could be something as simple
55:21
Speaker 1: as that fall idea or just having the ability to
55:24
Speaker 1: just get up off the floor and just apply force immediately,
55:28
Speaker 1: because that's what you need if you want to get
55:30
Speaker 1: off off the floor when you're sat there.
55:32
Speaker 3: How do I do that?
55:33
Speaker 1: Well, I create instant stiffness and then drive through a limb.
55:37
Speaker 1: It's exactly the same premise as jumping and moving dynamically,
55:41
Speaker 1: just to just in a random day to day life situation.
55:45
Speaker 2: Because we know how important this is.
55:47
Speaker 4: Now, are your programs within your app?
55:51
Speaker 2: Is that where someone can if they want to start?
55:55
Speaker 3: Yeah?
55:56
Speaker 1: Yeah, So we do have some pretty good initial stuff
56:00
Speaker 1: to programs. Like we have a program called to Return.
56:03
Speaker 1: It's called Return to Sport. It's it's a return of
56:08
Speaker 1: any kind, whether you've not done something in twenty years
56:10
Speaker 1: or whether you're coming back from injury. That's a really
56:14
Speaker 1: good program on our app and and ultimately with our app,
56:19
Speaker 1: it's like it's like Netflix for plyometrics. You come in
56:21
Speaker 1: and you can just explore. You can just drop and
56:24
Speaker 1: load any program, whether you want to do the most
56:27
Speaker 1: simple like starter format of a certain sport, or just
56:31
Speaker 1: general training all the way to the most advanced formats,
56:34
Speaker 1: and it's just an eight week running running cycle that
56:39
Speaker 1: it puts up training twice a week, and you can
56:43
Speaker 1: kind of pick and choose as to how how much
56:45
Speaker 1: of something that you want to do, and it ebbs
56:47
Speaker 1: and flows and gives you, you know, a ton of
56:50
Speaker 1: variety and different volumes and intensities and very much waveloads
56:55
Speaker 1: it a lot over those periods of times, so it's
56:58
Speaker 1: it's well worth checking out if you if you just
57:01
Speaker 1: want to taste of something like what does.
57:02
Speaker 3: This look like? Like?
57:04
Speaker 1: Give me kind kind of similar to what you guys
57:07
Speaker 1: are saying is just like you get in there and
57:08
Speaker 1: you're like, oh my gosh, I've like opened Pandora's box
57:11
Speaker 1: because I've never I've never.
57:12
Speaker 3: Been down this rabbit hole before.
57:14
Speaker 1: So if you haven't and you want you want to
57:16
Speaker 1: like show me, show me, show me what's behind those
57:20
Speaker 1: closed doors sort of thing and being like, oh, this
57:22
Speaker 1: is what you're me.
57:23
Speaker 3: And then and then when you do it, it.
57:26
Speaker 1: Is even more of an aha moment of being like, oh, yeah,
57:29
Speaker 1: I've done this. In a long time, my body has
57:31
Speaker 1: not felt that like this position or this movement or yeah,
57:36
Speaker 1: it's people just love it as well. Like I said before,
57:39
Speaker 1: it's so enjoyable.
57:41
Speaker 2: It's so it's so fun. So what is the name
57:44
Speaker 2: of your app? And where can where can women find you?
57:47
Speaker 1: So the the business that I run, it's called plus Plowers,
57:51
Speaker 1: So plus flowers dot com. It our app is right
57:54
Speaker 1: there in front of you to grab the grab the programs.
57:56
Speaker 1: It's super simple. We have our own app. You just
57:58
Speaker 1: bring everything up on there. All the videos are of
58:01
Speaker 1: me jumping, so you can click on every single movement
58:04
Speaker 1: and there's a video of me doing that movement. So
58:06
Speaker 1: you're never kind of full shy of knowing kind of
58:08
Speaker 1: what to do. Just have to watch what I'm doing
58:11
Speaker 1: on there, and you can find me. A lot of
58:14
Speaker 1: what I do is on Instagram. It's it's McInnis Watson,
58:17
Speaker 1: mcible n ees w A T S O N or
58:20
Speaker 1: the Plio Guy. You'll find me just searching that. Sad
58:23
Speaker 1: people called me the Plier guy and I was like, well,
58:24
Speaker 1: if I'm the Plio guy, I'll be the Plio guy.
58:29
Speaker 2: It's easier than saying your whole name, so I will
58:32
Speaker 2: go with that.
58:33
Speaker 3: Yeah, exactly exactly.
58:34
Speaker 1: So yeah, that's super easy way to kind of find
58:36
Speaker 1: me on there and you'll see me jumping around on there.
58:40
Speaker 3: You you won't miss it.
58:42
Speaker 2: I love it. Thank you so much, Matt for your
58:44
Speaker 2: time today. This has been such an incredible conversation and
58:47
Speaker 2: one that I think is so needed. And I think
58:49
Speaker 2: that you are on You're I think you're you're going
58:53
Speaker 2: to have a very bright career. I'm sure you have already,
58:55
Speaker 2: but this gen pop, like everyone is needing this information
59:00
Speaker 2: and there's not a lot of people dishing it out.
59:02
Speaker 2: So I really wish the best for you and in
59:06
Speaker 2: your career. And we thought you were twenty eight, so yeah.
59:09
Speaker 3: Hey take you. I'll take young.
59:13
Speaker 1: To tell my wife that she's gonna hate that, so
59:16
Speaker 1: she's gonna be likeanks twenty eight.
59:22
Speaker 3: Yeah.
59:25
Speaker 2: Hello, Thanks so much, Matt, Thank you.
59:27
Speaker 3: I really appreciate you guys.
59:28
Speaker 2: Thanks for listening. Everyone. If you enjoyed this episode, so
59:32
Speaker 2: you's considered giving us a five star rating and sharing
59:35
Speaker 2: the body pod with your friends.