Latest / The Driven Athlete / What If Character Training Is The Real Edge? Joel Molina of 1822 Fitness | Ep 119

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What If Character Training Is The Real Edge? Joel Molina of 1822 Fitness | Ep 119 · The Driven Athlete

0:00
SPEAKER_01: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what?
0:06
SPEAKER_01: This podcast is for you.
0:08
SPEAKER_01: This is the Driven Athlete Podcast.
0:12
SPEAKER_01: What's up, y'all?
0:13
SPEAKER_01: It's your man, Dr.
0:13
SPEAKER_01: Kyle.
0:14
SPEAKER_01: Welcome back to the Driven Athlete Podcast.
0:16
SPEAKER_01: We got uh Coach Joe uh Joel Molina with us again, Coach Mo.
0:20
SPEAKER_01: Um really wanted to dive into more of your insights and stuff.
0:24
SPEAKER_01: I know you're busy, so thanks for coming in.
0:25
SPEAKER_01: Awesome and sharing insights for having me.
0:28
SPEAKER_01: It's always um again.
0:29
SPEAKER_01: Remind people real quick where 1822 fitness is at and where you're located and what you guys do.
0:34
SPEAKER_03: Yes, 1822 Fitness is located in Westbomb um military and summit.
0:39
SPEAKER_03: And um and we are we're a studio that we specialize on on general population and athletes, especially valuable and baseball players.
0:49
SPEAKER_01: Okay, that's okay.
0:50
SPEAKER_01: That's good to know.
0:51
SPEAKER_01: Volleyball and baseball.
0:52
SPEAKER_01: Okay, because you played baseball at a high level for a long time.
0:55
SPEAKER_01: Yeah, and still very involved with um with baseball.
0:58
SPEAKER_01: That's good, that's awesome.
0:59
SPEAKER_01: And you helped you coach for a little while too.
1:01
SPEAKER_03: Yes, I did, I did.
1:02
SPEAKER_03: I coached uh PBA for about three years and then in high school for 14 years.
1:08
SPEAKER_03: That's awesome.
1:08
SPEAKER_01: Yeah, yeah, yeah.
1:09
SPEAKER_01: What um real quick backstory again, like what led you to be like, I want to do fitness for sports performance um and coaching.
1:20
SPEAKER_03: Yes.
1:20
SPEAKER_03: Um not having now that I'm in the in the the trenches, not having somebody like myself when I was an athlete, you know.
1:32
SPEAKER_03: Um I went to school to to be an engineer, and after three and a half years, I decided that wasn't for me.
1:39
SPEAKER_03: And then I was playing ball at the time.
1:42
SPEAKER_03: And then when I discovered uh training, uh strength and conditioning for sports, I said, whoa, man, dang it through the weight room, um elevating my game.
1:54
SPEAKER_03: And that's when I decided to, man, I didn't have any somebody like myself, you know, like why I didn't have no one like this in high school.
2:01
SPEAKER_03: And that's why I said, I gotta do this.
2:04
SPEAKER_03: That's cool.
2:04
SPEAKER_03: Because I knew that baseball, you know, at some point was gonna finish.
2:09
SPEAKER_03: And then that was it.
2:11
SPEAKER_01: Yeah, yeah, yeah.
2:12
SPEAKER_01: Which is which is a bummer, you know.
2:13
SPEAKER_01: Like I love working with athletes because I feel like I can live vicariously through them.
2:19
SPEAKER_01: And then uh I find myself this in my head being like, Man, I miss playing sports.
2:23
SPEAKER_01: Yes, I miss competing, you know.
2:25
SPEAKER_01: Yes, but I'm gonna help you do your thing.
2:26
SPEAKER_01: You know, that's why I'm here.
2:27
SPEAKER_01: I'm gonna help you get out there and you get back in the field and not have pain, you know, whatever.
2:31
SPEAKER_01: It's hard.
2:32
SPEAKER_01: So it's you know what?
2:33
SPEAKER_03: I find joy being able to still move decently when I demonstrate, you know, certain exercise.
2:41
SPEAKER_03: I feel like, man, do I still got it?
2:43
SPEAKER_01: Do I still got it?
2:44
SPEAKER_01: Yeah, yeah, totally.
2:45
SPEAKER_01: Yeah, that's also like yeah, I still got it, you know.
2:49
SPEAKER_01: I was an athlete, you know.
2:50
SPEAKER_01: There was a day, you know, like that was pretty good.
2:53
SPEAKER_01: It's like yeah, there was a day, but I did want to show you a little bit, you know.
2:58
SPEAKER_03: Coach, I mean, I didn't know you, yeah.
3:02
SPEAKER_01: I do the same thing.
3:04
SPEAKER_01: That's awesome.
3:05
SPEAKER_01: Um, so then do you like well, so with your engineering background, then is that part of the lens?
3:09
SPEAKER_01: Like, is that how you view structuring workout programs, body development, you know?
3:16
SPEAKER_03: Yeah, because I had to dig into a lot of like physics classes, so a lot of things start making sense when it comes to movement.
3:22
SPEAKER_03: Um, and those prerequisite, you know, like help me out.
3:27
SPEAKER_03: Like I had remember when I switched, I had um the dean of or the head of the exercise science department.
3:36
SPEAKER_03: Um she was uh biomechanics.
3:40
SPEAKER_03: And she said, Joelle, you with these classes, you could do well in this field.
3:44
SPEAKER_03: And um, I started like buying into that.
3:47
SPEAKER_03: So it kind of helped me out a lot.
3:49
SPEAKER_03: Um when it comes to having that background, um, yes, understanding a lot of things.
3:54
SPEAKER_03: I was always a good student.
3:56
SPEAKER_03: Um, but um, yeah, I guess the the the the carryover or some of those classes, uh science, biology, you know, uh helped me out to understand movement, you know.
4:10
SPEAKER_01: Um, and then for I wasn't asked too, is like, let's say um an athlete comes in to see you, right?
4:15
SPEAKER_01: They're like, hey, coach, I want to get, I want to improve my game.
4:18
SPEAKER_01: I want to elevate my game and the strength and conditioning component, I want to dive into it.
4:22
SPEAKER_01: Um, what do you do first?
4:24
SPEAKER_03: Uh the first thing is if normally I'll say like 80% of our athletes are high schoolers, right?
4:33
SPEAKER_03: And um a lot of times the phone call is done by the parent.
4:39
SPEAKER_03: Hey, I want my kid, I think he or she needs this and that.
4:44
SPEAKER_03: And that's mom and dad.
4:46
SPEAKER_03: But then when they come in, then I want to talk to the athlete.
4:49
SPEAKER_03: And the first thing we said is goals.
4:51
SPEAKER_03: Uh, in our document, that's the first thing.
4:54
SPEAKER_03: Before we go for um writing down like medical history or just any kind of measurements when it comes to like high body fat and all that stuff that we take first in the assessment, the initial assessment.
5:05
SPEAKER_03: We go, hey, this is I want to hear from you.
5:08
SPEAKER_03: I know dad told me what he or she wants for you.
5:11
SPEAKER_03: What do you want to get out of this?
5:13
SPEAKER_03: And then I explained, you know, what smart goals are or stand for.
5:16
SPEAKER_03: And then I want to see everything your spiritual goals, your physical goal, your uh just academics, you know, sports.
5:24
SPEAKER_03: And then I want to get more into it because that, you know, I need to consider what they want, uh, apart from what I can see through the evaluation, you know?
5:35
SPEAKER_01: Yeah.
5:35
SPEAKER_03: So that's the first thing.
5:37
SPEAKER_01: Gotcha.
5:37
SPEAKER_01: And then um from from what I remember, smart goals, specific, measurable, attainable, realistic, and time timed.
5:45
SPEAKER_01: And then time-bound.
5:46
SPEAKER_01: Yeah, yeah.
5:47
SPEAKER_01: So you go through that with those kids.
5:48
SPEAKER_03: Yes, because I always say, and I always use this line, I said, don't tell me you want to get faster.
5:54
SPEAKER_03: Because I'll tell you that.
5:55
SPEAKER_03: So am I.
5:56
SPEAKER_03: Just tell me exactly.
5:57
SPEAKER_03: Do you do you know your metrics?
5:58
SPEAKER_03: For example, in baseball, you know you're 30s, you're 60.
6:01
SPEAKER_03: You know those times.
6:02
SPEAKER_03: And most, most, most of the time they don't.
6:05
SPEAKER_03: I says, okay, so then at the end, sometimes we go back to that.
6:08
SPEAKER_03: And then now you know you're 60.
6:10
SPEAKER_03: What do you think?
6:11
SPEAKER_03: What were you expecting?
6:13
SPEAKER_03: Don't tell me next week, probably 60 days, 90 days.
6:16
SPEAKER_03: Uh I want to I want to drop it from like 8.1 to 7, 9, 7, 8.
6:21
SPEAKER_03: That's pretty realistic.
6:23
SPEAKER_03: We can do that, you know?
6:24
SPEAKER_01: Things like that.
6:24
SPEAKER_01: So they'll be like, all right, I want to drop my 60 time from an eight to to a seven nine um in six weeks.
6:34
SPEAKER_03: Yes, that's pretty smart.
6:35
SPEAKER_03: That's a smart goal.
6:36
SPEAKER_01: Yeah, yeah.
6:37
SPEAKER_01: And then they understand that.
6:38
SPEAKER_01: What other goals would you put in there?
6:39
SPEAKER_01: Like, I want to increase my squat max or my power clean or my bench max, like push-up max.
6:45
SPEAKER_03: You know, the that's rare.
6:49
SPEAKER_03: I don't have that many guys coming in with that being specific about that.
6:54
SPEAKER_03: Pull-ups is something that I hear a lot from girls and guys too.
6:59
SPEAKER_03: I want to be able to do five pull-ups on my own, yeah.
7:01
SPEAKER_03: Things like that.
7:02
SPEAKER_03: Yeah, yeah, yeah.
7:02
SPEAKER_03: Um, normally vertical, touching 10.
7:06
SPEAKER_03: Um, but still they don't have a reference.
7:09
SPEAKER_03: Valuable players, they do.
7:11
SPEAKER_03: They say, I want to be able to touch 10.
7:14
SPEAKER_03: But then I ask them, um, what are what are you touching right now?
7:18
SPEAKER_03: They don't have a clue sometimes, or they say, well, I touch um, you know, eight, three.
7:26
SPEAKER_03: We gotta work.
7:26
SPEAKER_01: Yeah, we gotta touch 10.
7:28
SPEAKER_03: Yeah, and you're five, seven.
7:30
SPEAKER_01: Let's start at let's start at eight at nine.
7:32
SPEAKER_01: Let's start at nine feet.
7:33
SPEAKER_03: Then yeah, then genetics, right?
7:35
SPEAKER_03: Then I when I look at them, if I if I meet them for the first time, I'm looking at them and I'm looking at that or mom, and I see, like if I see you and I see your kids, I go, oh, there's potential.
7:48
SPEAKER_03: When I see your wife is five, two, then I I gotta give, I don't know, that's hard.
7:53
SPEAKER_03: Yeah, yeah.
7:53
SPEAKER_03: But if if mom is above average, there's a high chance that this kid might be tall, and then I can use genetics and I can, you know, I go into uh their history.
8:05
SPEAKER_03: Do you play sport, mom?
8:06
SPEAKER_03: No, I just play the piano.
8:08
SPEAKER_03: So, you know, there's a lot of things that I that I evaluate before even the evaluation, whether I run an FMS or something like that, you know.
8:18
SPEAKER_01: Gotcha.
8:18
SPEAKER_03: On them.
8:19
SPEAKER_01: So you want to get an idea of what their goals are, like the kid, like they're the athlete.
8:23
SPEAKER_01: What's your vision?
8:23
SPEAKER_01: Like, what do you want out of this?
8:25
SPEAKER_01: And then then you'll walk through smart goals with them.
8:27
SPEAKER_01: Yes.
8:28
SPEAKER_01: And then you're also checking out like, okay, what am I working with?
8:30
SPEAKER_01: Is this your first time playing sports?
8:32
SPEAKER_01: Mom and dad didn't play sports ever.
8:34
SPEAKER_01: Okay.
8:34
SPEAKER_01: Have an idea of what to expect or what to go into.
8:37
SPEAKER_01: Exactly.
8:37
SPEAKER_01: All right.
8:38
SPEAKER_01: So then you get that down.
8:39
SPEAKER_01: Then you go into like functional movement screen testing.
8:42
SPEAKER_03: Yes, I do um sick referentials, you know, too, like height, body weight, you know, uh those metrics and um body fat testing.
8:52
SPEAKER_03: Um, and then I I run the FMS.
8:55
SPEAKER_03: And I know that a lot of people uh could be of an FMS or some great measurement tools, you know, it's a good baseline for stuff.
9:03
SPEAKER_03: That's what I want.
9:04
SPEAKER_03: Yeah.
9:04
SPEAKER_03: And and then I keep learning new things.
9:06
SPEAKER_03: And then because I've I keep adding tools or more technological devices to do certain things, then I just don't want my assessment to be a three-hour assessment either.
9:19
SPEAKER_03: Then I start eliminating certain things and keep those.
9:23
SPEAKER_03: But the FMS sense to me like it's a tool until I find something better, then I keep using because you you can find a lot of things when it comes to to movement, you know, passive or active.
9:34
SPEAKER_03: And yeah, uh, it's it's it's quick.
9:37
SPEAKER_03: I I feel like I dominate it because I've done it for years.
9:40
SPEAKER_01: Uh just well experience, and you know what you're looking for in it.
9:43
SPEAKER_01: It's very efficient and it comprehensively looks at a lot of things.
9:47
SPEAKER_01: Walk through like um what is it that you look for in that?
9:50
SPEAKER_01: Because that there's and maybe what are the tests?
9:52
SPEAKER_01: It's a good, it's a good measurement, like just their overall athleticism, what they um coordinated movements, you know.
10:00
SPEAKER_01: But yeah, walk through like um some of the tests and then what you look for in those.
10:04
SPEAKER_03: So after I finished um with uh let's say um I got all this conference uh measurements, and then I go into the FMS, and then after that I do passive and active.
10:15
SPEAKER_03: I check some of the joints movement, right?
10:17
SPEAKER_03: Because they're overhead athletes, both of both of the sports that I typically prep for.
10:24
SPEAKER_03: Um check to see what the internal external rotation look like manually, passive, active.
10:31
SPEAKER_03: Uh simple things that lay on the ground, just let you know, let your arms fall back to see some of them when they do that, the right arm is hanging in the air.
10:40
SPEAKER_03: So that I know that, you know, stiff.
10:43
SPEAKER_03: It's stiff.
10:44
SPEAKER_03: So and I uh and I get to see that for me, it starts confirming because I cannot look at one specific movement and see, oh, here it is.
10:55
SPEAKER_03: I gotta look at it as part of the whole, the entire assessment.
11:00
SPEAKER_03: It's gonna tell me, all right, yeah, he's stiff, but also that's why probably the overhead squat, for instance, wasn't good because he was just worried about this, and but the hips are pretty good when I move them separately, you know.
11:14
SPEAKER_01: Yeah, so the limiter, limiting factor for the overhead squat not looking good was because the shoulder mobility was bad.
11:19
SPEAKER_01: Correct.
11:19
SPEAKER_01: Or overhead stability, so strength to get there.
11:22
SPEAKER_03: I'm not gonna just pinpoint to one specific thing.
11:24
SPEAKER_03: I want to go because in sports, you don't, it's you move as a whole.
11:28
SPEAKER_03: So I'm probably he doesn't say no, neither, meaning he needs so some guidance.
11:33
SPEAKER_03: Um, and then after that, at the end, we do the performance, right?
11:37
SPEAKER_03: Grip strength, uh ankle mobility, uh like the ankle ball stretch we we have, uh measure, you know, the five, six inches of the wall, and we just test that.
11:47
SPEAKER_01: So see if their knee can reach the wall for ankle mobility, like reaching motion.
11:51
SPEAKER_01: Yeah, yeah.
11:51
SPEAKER_03: Yes.
11:51
SPEAKER_03: And then um, I like to see three and above uh on that.
11:57
SPEAKER_03: Um if if the athlete, I mean, I've seen some that even with the toes against the wall, the the heels start coming up, and I say, okay, that explains a lot, flat footed or not.
12:10
SPEAKER_03: Um I see those things.
12:13
SPEAKER_03: Um, and then I do when it comes to the performance.
12:17
SPEAKER_03: Um I I try to after the grip strength, I go into counter movement, non-counter movement jumps.
12:27
SPEAKER_01: Uh what do you mean, counter movement, non-counter movement?
12:30
SPEAKER_01: So vertical jumps.
12:30
SPEAKER_03: So so the expression of power.
12:32
SPEAKER_03: So we use uh laser devices and then hands under waist, let's go.
12:37
SPEAKER_03: Uh non-counter movement, meaning, you know, pause at the bottom on my cue, a couple seconds.
12:42
SPEAKER_03: We're gonna just go ahead and you hold like a fruit squat and then jump forward.
12:46
SPEAKER_03: They're jumping uh stance.
12:48
SPEAKER_03: Yeah, yeah.
12:48
SPEAKER_03: So so I always explain because a lot of them they think they're confused.
12:52
SPEAKER_03: I want to do a squat jump.
12:53
SPEAKER_03: I said, no, no, no.
12:53
SPEAKER_03: Think about if it's a valuable player, think about your approach.
12:57
SPEAKER_03: We're gonna we're gonna pause at the bottom before you, you know, you're gonna take that vertical leap.
13:02
SPEAKER_03: Or and then when I tell you to go, then you go.
13:05
SPEAKER_03: And then uh kind of movement, use everything.
13:07
SPEAKER_03: Let me see the expression of your hands and all that stuff.
13:10
SPEAKER_03: And then I compare.
13:11
SPEAKER_03: Yeah, um, and I see, okay, um, we pause using momentum, so to speak.
13:16
SPEAKER_01: Yeah, totally.
13:17
SPEAKER_03: And then the RSI or the reactive strength index, I want to I want to see how effective she is touching the ground with what we call um the four test jump with the same laser device.
13:29
SPEAKER_03: This device gives me everything, and then ground contact time.
13:33
SPEAKER_03: Then I put them on an 18-inch box drop, like a depth jump.
13:37
SPEAKER_03: Let me see how quick you leave the ground.
13:40
SPEAKER_03: And then also they they start confusing.
13:44
SPEAKER_03: Let me let me do a quick jump or let me do I want to absorb.
13:48
SPEAKER_03: I want you to give me both.
13:49
SPEAKER_03: Limit your the time of contact and let me see how high can you jump.
13:53
SPEAKER_03: And then after that, I go into the 510-5, see how well they change direction.
13:59
SPEAKER_03: I still use the dot drill to see uh footwork.
14:02
SPEAKER_01: We just talked about the other day.
14:04
SPEAKER_01: Yeah, it's a great footwork drill.
14:05
SPEAKER_01: So you do the 510-5 shuttle for um uh change of direction, agility, speed, and then the dot drill for agility, and then I go 10 yards dash, sprint, and then for valuable players, only that.
14:21
SPEAKER_03: For baseball players, I do the 10, the 30, and the 60.
14:24
SPEAKER_03: Where do you do those at?
14:26
SPEAKER_03: Uh outside.
14:26
SPEAKER_03: Go outside.
14:27
SPEAKER_03: Uh, because we have a 10-yard dash inside, and then we use lasers for that too, and then we go outside, and then in one shot, we have a couple pairs of lasers.
14:36
SPEAKER_03: I get the 10 and the 30s and the 60s at once.
14:39
SPEAKER_03: And then I see it's in an acceleration problem.
14:43
SPEAKER_03: Um, and then we go from there.
14:45
SPEAKER_03: Cool.
14:46
SPEAKER_03: And then um, when it comes to strength, I I try to stay away from maxing out at a young age, meaning that's gonna, first of all, it's gonna take a lot of time.
14:55
SPEAKER_03: And um and I solve that problem by asking them, can you do a pull-up?
15:03
SPEAKER_03: And a lot of times say, no, maybe two, maybe three.
15:06
SPEAKER_03: And if they can't, I just do a pull-up hold.
15:10
SPEAKER_03: How long can you hold it up there with good technique, you know?
15:14
SPEAKER_01: And that that that way I what are kids, what are athletes usually at?
15:20
SPEAKER_03: Um like really high end and then like like high end, I'll say like have people hold it for like 40 seconds, something like that.
15:28
SPEAKER_03: And as little as eight seconds, yeah, you know, yeah.
15:32
SPEAKER_03: Uh, some females, you know, and then that also will tell me, okay, like is a grip important for valuable?
15:40
SPEAKER_03: Yes, for blocking, for you know, just make sure that you press.
15:43
SPEAKER_01: Hand strength, yeah.
15:44
SPEAKER_03: Yeah.
15:44
SPEAKER_03: So, you know, for for instance, I was um observing my daughter at some point that certain uh hits over the head, she was just giving in.
15:55
SPEAKER_03: And I said, She said, Bobby, I don't know.
15:57
SPEAKER_03: I I I'm there, but I feel all right.
16:01
SPEAKER_03: So let's let's uh we gotta work.
16:03
SPEAKER_01: We're gonna have a finger strength.
16:05
SPEAKER_03: Yes.
16:05
SPEAKER_01: Yeah, yeah.
16:06
SPEAKER_01: So then, you know.
16:07
SPEAKER_01: That's great.
16:08
SPEAKER_01: Um, all right.
16:08
SPEAKER_01: So you're so didn't you do like a push-up test then for like pushing or like med ball throws?
16:13
SPEAKER_03: Um, yes, for for for baseball player, also I do the the the med ball throw for distance.
16:20
SPEAKER_03: Um I do that.
16:22
SPEAKER_03: Um uh what else?
16:26
SPEAKER_03: I don't do broad jump.
16:27
SPEAKER_03: I used to, I just try to limit to certain things uh because I know like the viable players, they don't leap forward, they go vertically.
16:34
SPEAKER_03: So I'm the vertical jump's good.
16:36
SPEAKER_03: Yeah.
16:37
SPEAKER_03: Um and then try to go to the top of my head.
16:43
SPEAKER_03: Yeah, that's pretty much it.
16:45
SPEAKER_03: Um, I think with that, with all that, I've seen enough um for me to go and say, okay, this this kid's lacking mobility or stability or really weak or doesn't change direction well.
16:59
SPEAKER_01: Yeah.
17:00
SPEAKER_03: And depending on their age, then I just start prepping, you know, what that first phase is gonna is gonna look like.
17:06
SPEAKER_03: And typically, our my programming will look something like this.
17:11
SPEAKER_03: We when they come in, we have a protocol of of warm-up, right?
17:14
SPEAKER_03: Like I want them to learn this to the T so they can do it at home or at practice with bands and all that stuff.
17:21
SPEAKER_03: But then we have specific mobility corrective that we do early and then CNS activation, and then after that, we follow the workout.
17:29
SPEAKER_03: And the workout typically, regardless of the level, is more into like a triplex um approach, which because at the beginning, like superset A, B, and C.
17:42
SPEAKER_03: Like A1, A2, A3 on the first triplex.
17:45
SPEAKER_03: But that third exercise, either a mobility or an app exercise or core.
17:50
SPEAKER_03: So that way they're kind of like I don't want them to waste time during the resting.
17:55
SPEAKER_03: Like if they're in season and they're um right now, you know, high intensity, low volume.
18:02
SPEAKER_03: And then so I let's say that I do a deadlift, a three by three, and then I do a meble slam for three.
18:11
SPEAKER_03: So I do a three by three, a three, and then just give me a bandit isopalph.
18:16
SPEAKER_03: That's uh triplex for for a seasoned athlete, for instance.
18:19
SPEAKER_01: And so the third one's gonna be something to give the main workout muscle joint uh muscle area a break.
18:27
SPEAKER_01: A break.
18:28
SPEAKER_01: But you're still working, of course.
18:30
SPEAKER_01: Yeah, limit in the chatting and and and make sure that they're there within the time frame too.
18:35
SPEAKER_01: And then how much rest usually after that A1, A2, A3 triple?
18:39
SPEAKER_01: Yeah, I normally because you're gonna like work at exercise one, no rest, exercise two, no rest, exercise three, core, something different, no rest, or rest after that to then start the cycle again.
18:50
SPEAKER_03: Yes, yes, yes.
18:51
SPEAKER_03: Depending on how heavy that person is moving or how much weight's moving, man, I go as little as 130 to two minutes, three minutes depends.
19:02
SPEAKER_03: Yeah, it just depends on the phase they're in.
19:03
SPEAKER_01: Yeah.
19:04
SPEAKER_03: And also, uh there's a I always got my my stopwatch, you know, like timer, you know, so that way I keep track of of that for each athlete.
19:13
SPEAKER_03: However, a lot of times some of these kids, they have a good internal clock.
19:18
SPEAKER_03: And then coach, I'm ready to go?
19:20
SPEAKER_03: Ready.
19:20
SPEAKER_03: And then say, yeah, go, man.
19:21
SPEAKER_03: I'm gonna sing with that.
19:23
SPEAKER_03: Let's go.
19:23
SPEAKER_01: Let's go.
19:24
SPEAKER_01: You know, so yeah, that's good.
19:25
SPEAKER_01: Um, all right, so we got smart goals, conversation um with the parents and the kid, then some kind of uh like a functional movement screen, active and passive range of motion of their relative relevant joints, um, and then testing, like athleticism testing, vertical jump, pause vertical jump, like a non-counter movement jump, um, reach to reach for the reach test, right?
19:50
SPEAKER_01: Um, and then uh five by 10 shuttle, the pro shuttle.
19:55
SPEAKER_01: Yeah, the five, five, yes, and then a 10-yard sprint, 30-yard sprint, 60-yard sprint, um, either a pull-up, like a strength test, like a pull-up hold, pull-up test, um, a chest press med balls for distance, yes.
20:09
SPEAKER_01: Uh throw for distance for baseball players.
20:11
SPEAKER_01: Um, and then that's when you start building a program.
20:14
SPEAKER_03: Yes.
20:14
SPEAKER_03: And for valuable, then I have the the the vertical uh the touch.
20:19
SPEAKER_03: Uh so that way that's that's how I I um test can you touch 10 or not?
20:26
SPEAKER_01: Yeah.
20:26
SPEAKER_03: You know?
20:26
SPEAKER_01: Yeah, yeah.
20:27
SPEAKER_01: And I and I see it.
20:28
SPEAKER_01: With the little like um the sticks.
20:30
SPEAKER_01: Yeah, the sticks.
20:31
SPEAKER_01: Love those things.
20:31
SPEAKER_01: Yeah.
20:32
SPEAKER_01: Yeah, love those things.
20:34
SPEAKER_01: Um okay, and then for the workout, so structure usually is you do like a warm-up mobility, corrective movements, um, and then a CNS activation.
20:44
SPEAKER_01: So central nervous system.
20:45
SPEAKER_01: Yes.
20:45
SPEAKER_01: What does that look like?
20:46
SPEAKER_03: Uh that could be for baseball players, that could be, hey, we're gonna go rotational throws outside on the wall, you know, whether it is with uh rapid intent intent, the quick, quick, quick, yeah, boom, rotational, boom, boom, to get.
21:01
SPEAKER_03: Um sometimes I include um bandit assisted plyo push-ups.
21:06
SPEAKER_03: If we're gonna do uh a pushing movement that day, if we're doing lower body emphasis that day, then we can do dept jumps, um, more dot drills, single leg, you know, um pogo jumps, uh tuck jumps, scissor jumps, all kinds of plyos when it comes to that.
21:23
SPEAKER_01: Um you have to do plyos first, like plyo movements like that to just prep the movements you're gonna do.
21:28
SPEAKER_03: Yes, first.
21:29
SPEAKER_03: Yeah, snap downs, like sometimes, and I do it very like two sets of five.
21:34
SPEAKER_03: You don't want to open it up.
21:35
SPEAKER_03: Not fatiguing them out.
21:36
SPEAKER_03: Just to get them ready.
21:37
SPEAKER_03: Yeah, you know, uh get some spring.
21:40
SPEAKER_03: If we're doing speed work, then some of the skips, you know.
21:44
SPEAKER_03: Um, sometimes even select pushes, right?
21:47
SPEAKER_03: Like for speed.
21:48
SPEAKER_03: I want to get the legs going.
21:50
SPEAKER_00: Yeah.
21:50
SPEAKER_03: But that time they're warmed, you know, they're ready to go.
21:53
SPEAKER_01: Yeah, yeah.
21:53
SPEAKER_03: And then we we can start the lift or the speed session.
21:57
SPEAKER_03: Uh if if that's what we're doing.
21:59
SPEAKER_01: Yeah.
22:00
SPEAKER_01: And the lift um is the triplex where you do exercise one, exercise two, exercise three, no rest between those, and then up to maybe a minute and a half or up to three minutes of a rest between the cycle, the circuit.
22:12
SPEAKER_01: Then you do the circuit again and you do three rounds of that.
22:15
SPEAKER_01: Yes.
22:15
SPEAKER_03: Three rounds.
22:15
SPEAKER_03: And then we typically, and this is this is have changed over the years because at the beginning I used to have a standard at workout um after the CNS before starting the workout.
22:28
SPEAKER_01: Okay.
22:29
SPEAKER_03: Or after the warm-up sometimes.
22:31
SPEAKER_03: It was standard for every athlete that I prep a uh app workout for a five minutes time, 30 seconds, 10 second break, 30 seconds, kind of like what we did when you came to visit us.
22:40
SPEAKER_03: Um just abs?
22:42
SPEAKER_03: Just abs.
22:44
SPEAKER_03: Yeah, like all kinds of movement.
22:45
SPEAKER_03: I try to always have isometric in it, like plank variation, uh, you know, spinal flexion in a way, rotation.
22:52
SPEAKER_01: Yeah.
22:53
SPEAKER_03: And um, yeah, pretty much uh people have asked me a lot.
22:56
SPEAKER_01: They're like, what's the best core exercise?
22:58
SPEAKER_01: Like, are you like planks, side planks?
23:00
SPEAKER_01: Um, because I know like V like crunches, V-ups, leg grades are not good for your back.
23:04
SPEAKER_01: I'm like, it's not true.
23:05
SPEAKER_01: Like if you want a six-pack, you got to do V-ups and crunches and stuff and leg raises.
23:08
SPEAKER_01: I love those.
23:09
SPEAKER_01: But if you're just if you're battling pain, then we're gonna dial into a different direction first.
23:14
SPEAKER_01: Yes, and then work back to that totally.
23:15
SPEAKER_01: Um, anyway, do you agree with that?
23:17
SPEAKER_01: Like it's like we do planks for sure, but then also like we do sit-ups, we do reverse crunches.
23:22
SPEAKER_03: I mean, I guess this you you you're the expert on this, not me, but when it comes to the spine, I mean the spine moves in all kinds of directions.
23:29
SPEAKER_01: Yeah, you gotta be able to move like that.
23:30
SPEAKER_01: Right.
23:30
SPEAKER_01: Yeah.
23:31
SPEAKER_01: So yes.
23:32
SPEAKER_01: So yeah, when we work with people, it's like we just got to get it out of pain first and identify the what was the problem to begin with.
23:38
SPEAKER_01: And then once that's resolved and people are feeling better, then totally that's weaned back into like all the exercise functional movements you're gonna do with the stuff you do, and also just sports.
23:48
SPEAKER_01: Like we got you can't not bend over, you know.
23:50
SPEAKER_01: You you got to do it at some point, you know.
23:52
SPEAKER_01: Of course.
23:53
SPEAKER_01: Um just working into it, you know, exactly and identifying why it happened in the first place.
23:57
SPEAKER_01: But that's just the pain component, you know.
23:59
SPEAKER_03: Yeah.
23:59
SPEAKER_01: Um, and look at all the fun stuff later, which is like all the strength training and speed work and agility, that's all cool.
24:05
SPEAKER_01: Correct.
24:05
SPEAKER_03: So we so now we do the triplex approach, and even if those guys need more mobility instead of, I always want to make sure that that third exercise is either a more mobility exercise, they need it, um, or an ab exercise so that way it can hit.
24:25
SPEAKER_03: But then it's um triplex A, triplex B, and triplex C.
24:29
SPEAKER_03: And triplex C is only two sets.
24:32
SPEAKER_03: Okay.
24:32
SPEAKER_03: So it's three or four, three, and then two, and then they're up.
24:36
SPEAKER_03: Got it.
24:36
SPEAKER_03: Then they just phone roll and yeah, and then cool down.
24:40
SPEAKER_01: Cool down and then so it could be um, let's see, triplex A, B, and C, nine exercises or eight exercises um of like total of like the lift.
24:50
SPEAKER_03: Yes, yes, yeah, it's good.
24:51
SPEAKER_01: I mean, it's good is what they're there for.
24:53
SPEAKER_01: Yeah, yeah.
24:54
SPEAKER_03: And then they yeah, they get more the their money's worth.
24:57
SPEAKER_03: Yeah, yeah, they get they're working, yeah.
24:59
SPEAKER_03: Working, they're working, and then we do for four to six weeks and then then reevaluate every like three months.
25:05
SPEAKER_03: Let me see the numbers.
25:06
SPEAKER_03: I want to see.
25:07
SPEAKER_03: But we improved.
25:08
SPEAKER_03: Yeah, and then we test the things that we want to see.
25:11
SPEAKER_03: I don't run another assessment like I do the the initial one.
25:15
SPEAKER_03: Yeah, I look at some of the goals that we accomplished this, check mark, check mark, check mark, and then I go, oh, we improved.
25:20
SPEAKER_03: We went from uh a 13 FMS, which is kind of like red flag, right?
25:25
SPEAKER_03: Oh, now 17.
25:26
SPEAKER_03: Man, we're doing something good.
25:27
SPEAKER_03: Yeah, yeah.
25:28
SPEAKER_03: And then I kind of like make sure that my goals align with their goals and then see if what I did, if what I did worked.
25:35
SPEAKER_03: Because uh, you know, yeah, totally.
25:36
SPEAKER_01: I mean, that's also a secret sauce for that, right?
25:38
SPEAKER_01: It's funny as people ask that too, but I was gonna say, so you're I would imagine it's very good, um, just like buy-in where they're like, oh, this is working, you know, like I'm not just hurting myself for like I'm not getting an uh a really strenuous exercise for no reason.
25:53
SPEAKER_01: It's like, oh, these numbers aren't improving.
25:55
SPEAKER_01: And I would imagine then you guys would set new smart goals again, if that's what they're looking for.
26:00
SPEAKER_03: Yeah, then what's next?
26:01
SPEAKER_01: Yeah, yeah.
26:01
SPEAKER_01: Yeah.
26:02
SPEAKER_01: Um, yeah, the uh what'd you just say where I was like, oh yeah, um shoot, I just lost my train of thought.
26:09
SPEAKER_01: Secret sauce.
26:09
SPEAKER_01: The secret sauce.
26:10
SPEAKER_01: Yeah, the secret sauce.
26:11
SPEAKER_01: There is no secret sauce.
26:13
SPEAKER_01: I've talked to like a lot of from a lot of different things.
26:15
SPEAKER_01: Like, you ever see that movie Kung Fu Panda?
26:18
SPEAKER_01: Yes.
26:18
SPEAKER_01: That's where I got that from.
26:20
SPEAKER_01: I was like, there's no secret sauce.
26:23
SPEAKER_01: There's no.
26:24
SPEAKER_01: He opens the magical scroll and there's it's blank.
26:26
SPEAKER_01: He's like, there is no secret sauce.
26:28
SPEAKER_01: It's just you just gotta believe in yourself and do it, you know?
26:30
SPEAKER_03: Yeah, I was talking to uh two athletes yesterday.
26:33
SPEAKER_03: They came from a big tournament and they all came broken down, you know, um with different issues.
26:41
SPEAKER_03: And I said, Okay, so we're just gonna do mobility corrective, and that's it.
26:48
SPEAKER_03: And I have to we're not going, we're not going to follow the workout.
26:52
SPEAKER_03: Because I said to them, the workout is so good that I don't I don't need to follow this at 70%, and you guys don't have it.
26:58
SPEAKER_03: So let's let's treat, let's, let's work on this um movement.
27:03
SPEAKER_03: And it was great.
27:04
SPEAKER_03: And I was telling them, oh, but they were saying, Oh, but but because you know this is an important tournament.
27:10
SPEAKER_03: I said, Yeah, you're a ninth grader, so that's it's not important.
27:16
SPEAKER_03: You need to move well first, that's important, right?
27:19
SPEAKER_03: So, and then the other one, because I've been I have everybody doing track now because most of the valuable players, my daughter said, Bubby, you nobody wants to play beach, everybody's doing track because you said that they need to be doing track.
27:34
SPEAKER_03: But I said, Well, yes, probably that's my bad.
27:37
SPEAKER_03: However, um, one of them is a senior doing high jump for the very first time ever.
27:43
SPEAKER_03: And now that one, you know, pushing with one leg, doing that movement senior year, she's already committed.
27:52
SPEAKER_03: I'm saying, maybe, maybe that wasn't the right option.
27:54
SPEAKER_03: Maybe this would have been great if you would have started ninth grade.
27:57
SPEAKER_03: Yeah.
27:58
SPEAKER_03: Um, so they're paying the price, but again, that's not their main sport.
28:03
SPEAKER_01: So, you know, it it's uh but it's also good to like I I'm always an advocate and in my personality as well, to like remove myself from the same thing over and over and over again because I get renewed perspective, yes, and less burnout and more enthusiasm again when I get back into it with a different lens now, you know.
28:23
SPEAKER_01: Yes, no, I agree, yeah.
28:25
SPEAKER_01: I agree.
28:25
SPEAKER_03: So a lot of them, a lot of them they go into it and then they're so competitive that they they still play with pain or through pain.
28:35
SPEAKER_03: Yeah, and then they jeopardize their main sport or the one that gave them a scholarship.
28:40
SPEAKER_01: Yeah, sure.
28:41
SPEAKER_01: That's not good.
28:41
SPEAKER_01: Yeah, that's not good.
28:42
SPEAKER_01: So the uh with the triplex um exercise, it's you know, circuit style, like small circuit, small circuit, small circuit.
28:49
SPEAKER_01: Um, on a perfect world um with unlimited time and resources, how many days a week would be the best setup for someone to come in and train?
28:59
SPEAKER_03: Man, I I did this with one of my athletes where during the offseason, he was there, he was there five days.
29:08
SPEAKER_03: And the results were outstanding.
29:12
SPEAKER_03: And then we went to four, and now we are doing three, two to three.
29:17
SPEAKER_03: He's in season, he plays baseball.
29:19
SPEAKER_03: And but during that time we saw the most amount of improvement when it comes to speed, capability, strength.
29:27
SPEAKER_03: Yeah, in a perfect world, I would say four.
29:30
SPEAKER_03: It would be like my yeah, the number I would say five would be like, yeah, ideal, but four would be people say three.
29:41
SPEAKER_01: But yeah, I'll say four.
29:42
SPEAKER_01: I would agree.
29:43
SPEAKER_01: I mean, my opinion, I would agree.
29:44
SPEAKER_01: I I would say at least I would say four.
29:46
SPEAKER_01: You know, four, six.
29:47
SPEAKER_01: Five would be great.
29:48
SPEAKER_01: Where it's like maybe we can you can cycle in like just an agility just speed day, you know.
29:54
SPEAKER_01: Yeah, and then like more lifting, um, you know, workouts the other four days a week.
30:00
SPEAKER_01: That's what I that's what I was doing in college, you know, like on my own.
30:02
SPEAKER_01: I didn't have anybody like you either.
30:04
SPEAKER_01: I just did it myself.
30:04
SPEAKER_01: That's awesome.
30:05
SPEAKER_01: I go to the gym and and then and I'd go to like my local high school, I would sneak on the field.
30:10
SPEAKER_01: You know, we had to climb fences sometimes.
30:12
SPEAKER_01: And I'll just put my cleats on, do agility drills, you know, just conditioning, pro shuttle, just agility stuff, um, footwork stuff.
30:20
SPEAKER_01: But I would um, yeah, like in the I remember in the summers in college, I would we would go to the weight room.
30:26
SPEAKER_01: Um actually was crazy is my my after my freshman year of college, I would come actually my senior in high school that summer going into my freshman year in college.
30:35
SPEAKER_01: I got like my first workout program mailed to me, you know, and I was like, I'm doing this every day.
30:40
SPEAKER_01: Like, let's go, you know.
30:42
SPEAKER_01: Um and I a coach of mine um towards the end of the school year was like, hey, just take my key to the weight room and you can just go after school.
30:51
SPEAKER_01: And I held on to it.
30:53
SPEAKER_01: So I had it for the whole summer.
30:55
SPEAKER_01: So me and my buddy would like, we would go sometimes we had to climb the fence through the school, you know, but we would go in the weight room.
31:02
SPEAKER_01: Um, and then other coach, the coach would be in there, be like, How'd you get in here?
31:06
SPEAKER_01: You know, like, you know, I don't know.
31:08
SPEAKER_01: We just came in, uh, just work walking around the whatever it takes.
31:12
SPEAKER_01: Yeah, whatever it takes.
31:13
SPEAKER_01: And then we would go to the um the field, if it was like an outfield or the softball field or the baseball field, because the football field was always closed, you know.
31:21
SPEAKER_01: Um, and then we would just do agility stuff.
31:23
SPEAKER_01: So we'd work out for like an hour and a half, sometimes two hours, because we're like, oh, so just like talking and yeah, I'm buddy line, and then we would go do conditioning after that for like an hour.
31:30
SPEAKER_01: That's awesome.
31:30
SPEAKER_01: And then we'd go crush food, you know, take a shower and then go to the beach.
31:35
SPEAKER_01: It was like the best thing ever.
31:36
SPEAKER_01: Yeah.
31:37
SPEAKER_01: That time will never come back, man.
31:38
SPEAKER_01: I know it was a fun time.
31:40
SPEAKER_01: I feel like, you know, you know, people are always like, you don't realize you're in the good old days until like later.
31:46
SPEAKER_01: Yeah.
31:46
SPEAKER_01: I feel like I I'd heard that from people, you know, and wiser and more smarter than me, that I've always tried to be present, you know, like this.
31:54
SPEAKER_01: I think I think 20 years from now, we're gonna be like this was fun, you know, be in the moment and be like, these are these are the good old days, you know.
32:01
SPEAKER_01: Yes, but anyway, um, and then after that, um, the school got torn down.
32:05
SPEAKER_01: So I was like, Well, we gotta actually get a membership somewhere.
32:08
SPEAKER_01: So we went to the gym.
32:09
SPEAKER_01: Yeah.
32:09
SPEAKER_01: But what's crazy is like I actually never really worked on purposeful like speed training.
32:15
SPEAKER_01: I just did it myself, you know.
32:17
SPEAKER_01: I didn't even have any cones.
32:19
SPEAKER_01: What I had was like um a neighbor of mine, they were getting, I don't know if it was like some yard work or FPL was coming out, and they had the little flags in their yard, and they were there forever.
32:29
SPEAKER_01: So I just like took six of them, you know, and I would get those flags and I would just put them out like cones, you know.
32:35
SPEAKER_01: Um, and I would just do my own thing.
32:37
SPEAKER_01: I I didn't really, I would just do what the paper said, you know, do six rounds of pro shuttle.
32:41
SPEAKER_03: But then the question is was that was that a good approach?
32:47
SPEAKER_03: And my answer to that was yes.
32:49
SPEAKER_03: Yeah, whether you have somebody like myself or like an elite coach working with you, it was working for you.
32:57
SPEAKER_03: And this is what I mean.
32:58
SPEAKER_03: Um I guess my best way to acquire movement and agility was organically playing tag with friends and jumping fence and landing from trees.
33:12
SPEAKER_03: That was the best.
33:13
SPEAKER_03: Yeah, like as a kid.
33:16
SPEAKER_02: You know, I remember my bath my dad he put a basket, uh a rim, and a backboard in a mango tree.
33:26
SPEAKER_02: So we'll use the roots to dump.
33:29
SPEAKER_02: To jump up, take a little bit of a few.
33:30
SPEAKER_02: So think about how stiff and how stable my ankles got.
33:36
SPEAKER_03: I never twisted an ankle.
33:38
SPEAKER_03: So that's awesome.
33:39
SPEAKER_03: Yeah, so there's no secret sauce.
33:41
SPEAKER_03: You just gotta move.
33:42
SPEAKER_03: You know, a lot of time people say, Man, coach, what what are the best lifts to increase your vertical jump?
33:47
SPEAKER_03: Yeah, man, you just gotta jump.
33:48
SPEAKER_03: Yeah, you want to be faster, just you just gotta sprint.
33:51
SPEAKER_03: Yeah, you know, start getting after it.
33:52
SPEAKER_03: So, but but you we know that it's deeper than that.
33:56
SPEAKER_03: But what I'm saying is, man, we're you might do something simple on that elevate your game.
34:01
SPEAKER_03: If if it does it, keep doing it.
34:03
SPEAKER_01: Yeah, yeah, yeah.
34:05
SPEAKER_01: I I totally also love like the like for kids, you know, like youth athletes, um, just unstructured play.
34:13
SPEAKER_01: Um, like you're saying, tag, freeze tag, toss up and tackle, you know, it's like it's got a different name, but we call it toss up and tackle.
34:21
SPEAKER_01: Um and um yeah, just and just pickup games, you know, basketball pickup games, whatever, baseball in the yard and the in the street, being safe, of course.
34:31
SPEAKER_01: Um, versus like I don't know, structure and you don't need that.
34:36
SPEAKER_01: There's a time for that, but early on for developmental, um, you know, why variety and then just like unstructured play like that, I think is really cool.
34:46
SPEAKER_03: I mean, sport doesn't follow that rule neither.
34:49
SPEAKER_03: You know, when you're playing basketball or volleyball, you don't have the same play every time.
34:53
SPEAKER_03: Yeah, it is every it's always changing.
34:56
SPEAKER_01: Yeah.
34:57
SPEAKER_03: So again, we're very structured in our programming, but nothing's gonna be that organic, you know, just go go for it.
35:07
SPEAKER_03: Sometimes the moment I add either an echo stick, which is like a little three-piece collar, and I toss it doing a crossover, something like that.
35:14
SPEAKER_03: I say, grab the black, and they just stumble.
35:17
SPEAKER_03: They can't put two and two together because they're so uh used to, you know, A to B, to go to the cornerback, go there.
35:27
SPEAKER_01: Very robotic, rigid.
35:28
SPEAKER_01: Yes, yeah, yeah.
35:29
SPEAKER_01: Yes.
35:30
SPEAKER_01: So let's say Perfect World, someone's coming in to lift or to exercise four days a week.
35:35
SPEAKER_01: Um, what's this, what do you how are you structuring that?
35:38
SPEAKER_03: Well, in that case, depending if it's in-season, off-season, if it's off-season, that's where I um after I do, I try to follow uh periodization in a way, you know, hypertrophy, strength, and power and all that stuff.
35:51
SPEAKER_03: Because I should be able to through the assessment, I'm not gonna throw um heavy piles or or power movement.
36:02
SPEAKER_03: If the person um mobility or just movement per se, it's poorly.
36:09
SPEAKER_03: Not quality enough, yeah.
36:10
SPEAKER_03: Yeah, no, we're gonna start with uh can you you cannot squat?
36:13
SPEAKER_03: So let me put that which let me see, let me use mini bands to make sure that I eliminate that Vogus too if there's deficiency there.
36:22
SPEAKER_02: Yeah.
36:23
SPEAKER_03: And then let me gobble it, let me hold it, do isometrics, and then little by little, right?
36:28
SPEAKER_03: So it depends on the athlete.
36:29
SPEAKER_03: But in a perfect world, if somebody that uh has some experience in the weight room, then I will leave one day specifically for linear or multi-directional speed, and then the other days will will lift, you know, whether it is a push and a pull, and then a more uh a little bit of everything on a on a specific day.
36:54
SPEAKER_03: Those are the days that probably uh kettlebell swings and the lame line exercises will come in with a little bit more creative stuff, you know.
37:02
SPEAKER_01: Or not like full body day or creative day.
37:05
SPEAKER_03: Yes, yes, yes, yeah.
37:06
SPEAKER_03: So for like so you do push, push day, pull day, a creative, full body kind of day, a speed linear change of direction day, and then the the last day would be that'll be that'll be so if it's a push and a pull, and then say speed and then the total body.
37:22
SPEAKER_03: So the four days.
37:23
SPEAKER_03: Okay.
37:24
SPEAKER_03: Yeah, if it's if it's five days, then I'll throw another day of speed.
37:27
SPEAKER_03: What kind of what kind of push and pull exercises?
37:29
SPEAKER_03: Um for lower body and upper body.
37:31
SPEAKER_03: Yeah, um, so again, I'm a big fan of of unilateral exercises, but we same.
37:39
SPEAKER_03: Yeah, because that's where they are normally in in sports, you know.
37:43
SPEAKER_03: That's what they that's the position they assume in sports.
37:46
SPEAKER_01: Yeah, it's I feel like it's also easier to not compensate.
37:49
SPEAKER_01: Like you really expose, you can't compensate with doing because like a double-legged deadlift or a squat, it's really easy to compensate.
37:56
SPEAKER_03: So I like that and I like to put them big fan of half kneeling position, big fan of that.
38:02
SPEAKER_03: Whether you're pushing or pulling, like what doing pressing with the cable, you know, like a row.
38:08
SPEAKER_03: Like, yeah, we're rowing in a half kneeling, we're pressing with a little rotation and a half kneeling.
38:13
SPEAKER_03: We do a single dumbbell, like I call it a 90 press, where I want the elbow pointed forward in a half kneeling position, and then I want them to press this way and then take the dumbbell to the side because I want them to have control.
38:29
SPEAKER_03: Boom.
38:30
SPEAKER_03: Because a lot of time when they go, that's what they do when they throw or they hit.
38:34
SPEAKER_03: So I want to kind of like follow that trajectory.
38:36
SPEAKER_01: Um Lane line press.
38:39
SPEAKER_03: Lane line and half kneeling, kneeling, um, standing, staggered, split stance, um, bands.
38:46
SPEAKER_03: I'm a big fan of the big muscle bands that do power rows.
38:50
SPEAKER_03: Um, do the same exercise.
38:53
SPEAKER_03: I just change the implement instead of the cable, then we do the band.
38:57
SPEAKER_01: Gotcha.
38:58
SPEAKER_01: You know, and then um, all right, let's push pull type exercise.
39:01
SPEAKER_01: What other pull exercises do you do?
39:03
SPEAKER_01: Um like pull-ups, TRX rows.
39:05
SPEAKER_03: Yes, TRX rows, all that stuff.
39:07
SPEAKER_03: Um, bird dog rows, you know, on the bench.
39:10
SPEAKER_03: Those are uh, and then I do them with those are challenging.
39:14
SPEAKER_01: Yes, yes, balance core stability is what it is.
39:16
SPEAKER_03: But then I take them from just doing a single uh bird dog, right?
39:20
SPEAKER_03: And then we do that and then we bend it, right?
39:23
SPEAKER_03: And then we go into the bench and then we put a little bit of a challenge.
39:28
SPEAKER_03: Single leg bending over uh rows with a dumbbell, you know?
39:33
SPEAKER_03: Um, put them in those situations, but then again, I don't deviate.
39:37
SPEAKER_03: We do squats on the smith on the smith with the safety bar, with the bar, um goblet, you name it, leg press, leg curls, RDLs, dumbbells, staggered.
39:48
SPEAKER_03: We do them all.
39:49
SPEAKER_03: We do them all because like I said, there's no secret sauce.
39:51
SPEAKER_03: I'm gonna be able to accomplish something with this exercise with um athlete A, and then I take athlete B, and then I do something different, and they produce the same results.
40:01
SPEAKER_01: Yeah, yeah.
40:02
SPEAKER_01: You know, I think it's funny um with like social media, there's so many like oh just very creative, you know, exercises.
40:10
SPEAKER_01: I'm like, it's cute.
40:12
SPEAKER_01: There's a cool place for something like that, but like we sometimes gotta get there.
40:16
SPEAKER_01: Is no secret sauce, I gotta get back to the actual work, you know.
40:19
SPEAKER_03: Man, if I had to say something about that, because it hurts me sometimes, man.
40:22
SPEAKER_03: I see these guys that they're tremendous athletes or trainers, and they do this super aggressive, uh, this is super advanced movement for ply or exercise in general.
40:35
SPEAKER_03: And then I I get a ton of my athlete, hey coaching this out.
40:39
SPEAKER_03: Yeah, I say, cool.
40:40
SPEAKER_03: That's it.
40:41
SPEAKER_03: That's all I have to say.
40:42
SPEAKER_03: Because first of all, I know you cannot even perform half of that.
40:45
SPEAKER_03: So why we're gonna try to create or try to invent something?
40:48
SPEAKER_03: No, no, it's not there.
40:50
SPEAKER_03: Yeah, yeah.
40:50
SPEAKER_03: Yeah, good for you if you can do it.
40:51
SPEAKER_03: And then I want to see what's the transferability of that exercise into the court, right?
40:57
SPEAKER_01: So yeah, yeah, totally, for sure.
40:58
SPEAKER_01: Yeah, but yeah, it is interesting.
41:01
SPEAKER_01: Lots of influences, you know, it's crazy.
41:03
SPEAKER_01: Yeah.
41:04
SPEAKER_01: Um, which is a you know, which could be cool, but also a bummer, good motivation, but also can be set on realistic expectations, comparison, um, yeah, a lack of self-I guess confidence too, you know, self-image.
41:18
SPEAKER_03: Listen, sometimes they're looking for the likes and the follows trainers and athletes alike.
41:25
SPEAKER_03: Yeah, totally.
41:26
SPEAKER_03: Because I have one of my athletes coming in, go check this out and TikTok and almost a million views, and it is one of their coaches copying them.
41:39
SPEAKER_03: But they were he and it was fun seeing uh the athlete kind of like going crazy screaming and then a lot of views, and I every time I do something with them when it comes to the training, um because I'm not thinking all the time, oh, this is great content.
41:57
SPEAKER_03: Sometimes I do, right?
41:58
SPEAKER_03: I mic some of my athletes and we got good conversation, and that's great for for content organically, but I I don't because I when I'm there, I'm there.
42:10
SPEAKER_03: I'm pressing, I'm trying to live in the moment.
42:13
SPEAKER_03: You're my athlete, we're we're working, that's it.
42:16
SPEAKER_03: We can get content, amen.
42:17
SPEAKER_03: If not, it's it's it's not for the person, not for the views, not for the likes.
42:21
SPEAKER_03: It's uh whoever comes to me, I get it all the time.
42:24
SPEAKER_03: Man, I didn't know you were here.
42:26
SPEAKER_03: So we've been here since 08.
42:28
SPEAKER_03: Wow, never yeah, just word of mouth is the best advertisement that somebody can get because that that's uh that's proven that what you're doing, it's working, right?
42:42
SPEAKER_03: So having an impact in your community, yeah.
42:44
SPEAKER_03: So still got a lot to learn.
42:47
SPEAKER_03: I don't need to prove it to anyone, you know.
42:49
SPEAKER_01: Yeah, totally.
42:50
SPEAKER_01: I um because like it it it takes a lot for somebody to uh to say like for to tell a friend or a family member, oh you gotta go see Coach Mo, you know.
43:00
SPEAKER_01: Yes, um, or you gotta go see athlete restoration coach.
43:02
SPEAKER_01: Like there's a lot of trust involved, you know, because they're their own social status and their own trust, and then they're entrusting you to help them, their family who they like.
43:11
SPEAKER_01: So I totally agree.
43:12
SPEAKER_01: Like, if the measurement of success, I think, is like how many word of mouth referrals you get, because otherwise you're not the the the reason you had to live and die off the repeat your results, which is the reputation you get, and then people trust you enough to be like to go out of their way to then say, like, you need to go see this person.
43:28
SPEAKER_01: There's a lot of that.
43:29
SPEAKER_01: A lot on that.
43:30
SPEAKER_01: And by the way, props to you, man.
43:32
SPEAKER_03: I have one of my uh athletes.
43:35
SPEAKER_03: Uh one of them uh it's currently training with me and and his brother.
43:41
SPEAKER_03: You guys are training him and working with him?
43:44
SPEAKER_03: Yes.
43:44
SPEAKER_03: And um, I went to the game the other day because that's something that I do, man.
43:49
SPEAKER_03: I go, I want to go there.
43:50
SPEAKER_03: Oh, that's awesome.
43:51
SPEAKER_03: For for no reason.
43:53
SPEAKER_03: I just want to see them, celebrate them.
43:55
SPEAKER_03: Yeah, they know that I'm there and they appreciate that.
43:58
SPEAKER_03: And um And he's doing phenomenal.
44:03
SPEAKER_01: Oh, good.
44:04
SPEAKER_01: What?
44:04
SPEAKER_03: I'll say, yo.
44:06
SPEAKER_01: That's cool.
44:07
SPEAKER_03: So mom told me that he was coming in here.
44:10
SPEAKER_03: I said, great, man.
44:11
SPEAKER_03: Great.
44:11
SPEAKER_03: So it's cool.
44:12
SPEAKER_03: Again, word of mouth.
44:13
SPEAKER_03: You see, the work is evident.
44:15
SPEAKER_03: People are going to talk about it.
44:17
SPEAKER_03: You know, you don't need to say anything.
44:18
SPEAKER_01: It just works as well.
44:20
SPEAKER_01: We love hearing that.
44:21
SPEAKER_01: Um, because we don't want to, you know, not everybody is gonna boast about themselves, you know.
44:27
SPEAKER_01: Like, I gotta be honest, I'm doing really well and crushing it.
44:30
SPEAKER_01: Like, no one's gonna say that.
44:31
SPEAKER_01: Well, if they do, they're not gonna be, I don't know.
44:33
SPEAKER_01: They're not like, I don't know.
44:34
SPEAKER_01: An athlete that does really well, they just don't say stuff like that.
44:37
SPEAKER_01: You know what I mean?
44:38
SPEAKER_01: They let their performance do it from self.
44:40
SPEAKER_01: Exactly.
44:40
SPEAKER_01: But we love hearing that because like you know, we've we played sports and we get it and like we understand, and also that there's there's a short window of opportunity, you know, like there's plenty, myself included, like um had to sit out games or whatever, seeing teammates that were good.
44:59
SPEAKER_01: Um, they had a lot of potential, but they just couldn't play because they had these lingering issues and pain all the time.
45:04
SPEAKER_01: It's like something came out this and they're not getting better, and there's lingering around, and then their window is shrinking, and they never really had an opportunity just because they're injuries.
45:11
SPEAKER_01: And I'm like, that's a bummer.
45:13
SPEAKER_01: You know, like I'm at like there's plenty of where I'm like, what are you doing for it?
45:18
SPEAKER_01: The thing, whatever the pain is, whatever the issue that's preventing you from playing sports.
45:21
SPEAKER_01: Like, what are you doing?
45:22
SPEAKER_01: The one I'm waiting for this test, I'm waiting for this doc visit, I'm waiting for that.
45:26
SPEAKER_01: And then when they hear about this, and then maybe schedule there.
45:28
SPEAKER_01: I'm like, so you've done nothing.
45:30
SPEAKER_01: Yeah, you're not getting in, nothing's being done, you know.
45:33
SPEAKER_03: Yeah, that leads me to say that it takes a village to develop an athlete or to raise a kid, right?
45:41
SPEAKER_03: So they need people like myself, like you, like the skill coaches, their teachers, their parents, yeah, to to get them uh to experience a level of success in whatever they do, you know.
45:54
SPEAKER_01: So what do you what do you feel like perfect world um is the role of like the parents for like an athlete that is, I guess whether because there's different types of athletes.
46:05
SPEAKER_01: There's players that are like, I really don't, I'm not my heart's not in it.
46:10
SPEAKER_01: It's just a fun social thing for me, versus like And that's okay.
46:13
SPEAKER_01: You're which is which is cool, you know, identify that we're not gonna like force anything.
46:18
SPEAKER_01: And then the ones are like, they want to get better, that what more can I do?
46:21
SPEAKER_01: I'm gonna watch these videos, these films, and then like, you know, work on these skills.
46:26
SPEAKER_01: Let's say athlete that um they're you know, they're a good player, but they're they're not heart's not in it.
46:32
SPEAKER_01: What's the best youth, from your opinion, for a parent's role?
46:37
SPEAKER_01: That's a good question.
46:38
SPEAKER_01: Um like the best thing they can do for 'em.
46:45
SPEAKER_03: If if the athlete doesn't want to and is only doing it for the social aspect, they need to know that, the parents, and they need to understand and accept that.
46:57
SPEAKER_00: Yeah.
46:58
SPEAKER_03: Then there's not a whole lot.
47:01
SPEAKER_03: Just probably encourage them to to um continue to build friendships and network, because probably those friends are gonna last, you know, probably those are the ones that are gonna become doctors and lawyers, and you you you create this network of friends that man, I remember we play together.
47:19
SPEAKER_03: Yeah, yeah.
47:20
SPEAKER_03: And I feel like it goes beyond the game.
47:21
SPEAKER_03: That's what I'm trying to say.
47:23
SPEAKER_03: So I I feel as parents, you need to they they need to have these conversations, you know.
47:27
SPEAKER_03: Are you planning to play college?
47:28
SPEAKER_03: Uh or what are you are you doing it for the social?
47:31
SPEAKER_03: That's okay.
47:32
SPEAKER_03: Yeah, they don't want like what are your desires?
47:34
SPEAKER_03: Exactly.
47:35
SPEAKER_03: A lot of times the parents are trying to fulfill their dreams through their kids and they're pushing them to do something they don't want to.
47:40
SPEAKER_03: Yeah.
47:41
SPEAKER_03: And I and I listen, I have turned people around, meaning mom come in, it's time to pay for another block of sessions.
47:52
SPEAKER_03: And I remember one stopped and I said, Hold on, do you really want to do this?
47:58
SPEAKER_03: And the moment she asked the daughter that, I knew something was off.
48:02
SPEAKER_03: And I said, No, hold on a second.
48:03
SPEAKER_03: And I talked to her.
48:04
SPEAKER_03: I said, Do you what's going on?
48:07
SPEAKER_03: And after talking to her, I said, You okay?
48:11
SPEAKER_03: Yeah, don't that's it.
48:12
SPEAKER_03: You can you can go home.
48:13
SPEAKER_03: Like, I don't I don't want you to do this because mom wants you to do this.
48:17
SPEAKER_03: Yeah, totally.
48:18
SPEAKER_03: And then, you know, that was it.
48:19
SPEAKER_03: I just lost a business, but I don't want to do because you need to, as a coach, also you need to be working with those who want to be who want to be helped and that want to be there as well.
48:33
SPEAKER_01: Yeah, totally.
48:33
SPEAKER_01: It's not gonna force yeah, you don't want to force that.
48:35
SPEAKER_01: Yeah, you're gonna be miserable too as a coach.
48:37
SPEAKER_01: Yeah, totally.
48:38
SPEAKER_01: Uh it's also not good, I think, just for like a a young human being.
48:43
SPEAKER_01: It's like it's not what you want, it's what everybody else wants.
48:46
SPEAKER_01: So conform.
48:47
SPEAKER_01: Correct.
48:48
SPEAKER_01: Like do what we want for you.
48:49
SPEAKER_01: Correct.
48:49
SPEAKER_01: That sucks.
48:50
SPEAKER_01: Correct.
48:51
SPEAKER_03: And also So be supportive, supportive, understand their desires, and see if we can control, which is almost impossible, having those guys have a true off-season, whether they play another sport that is unrelated, like you were saying, so we can gain a new perspective and get that passion back for the main sport.
49:10
SPEAKER_02: Yeah.
49:11
SPEAKER_03: Or simply do something, art, music, something, but then have enough off-season so we can work with the athlete and probably lower the risk of injuries because of overuse.
49:23
SPEAKER_01: Yeah, yeah.
49:23
SPEAKER_01: Um, last question, or this is a tricky one.
49:26
SPEAKER_01: What suggestions from your experience and your own kids too?
49:28
SPEAKER_01: Because your daughter's a senior, right?
49:30
SPEAKER_01: At King's playing volleyball.
49:32
SPEAKER_01: But what suggestions would you have for parents where the athlete is what is into it?
49:38
SPEAKER_01: They want to do it, they want to get better.
49:40
SPEAKER_01: Um, the parents have experience, uh, but they're the kid isn't receptive to coaching.
49:47
SPEAKER_03: Outsource.
49:48
SPEAKER_01: Outsource the coaching.
49:49
SPEAKER_03: Outsource, uh, yes.
49:51
SPEAKER_01: Again, go, it goes back to the village.
49:54
SPEAKER_01: Son, daughter, like you're late on this.
49:56
SPEAKER_01: Or like if you just did this, you would be better at this situational.
50:00
SPEAKER_01: Well, let's watch film together and I'll show you.
50:01
SPEAKER_01: And the kid's like, I don't want to, you know, they're resisting.
50:04
SPEAKER_03: Yeah.
50:04
SPEAKER_03: Outsource that.
50:06
SPEAKER_03: It's it's parenting is not easy.
50:08
SPEAKER_03: And again, it's like everything in life, there's not a straight line.
50:11
SPEAKER_03: That might work with uh one of your kids, but not with the other.
50:14
SPEAKER_03: That's when you as a parent connect with the coaches and the other mentors and and express how you feel.
50:21
SPEAKER_03: Listen, I've been trying her to probably read a book on mental toughness because she's good, skill-wise, but her mental game is is is weak.
50:33
SPEAKER_03: And then, but she doesn't listen to me.
50:35
SPEAKER_03: I get that all the time.
50:36
SPEAKER_03: Yeah.
50:37
SPEAKER_03: Then I hear that from the parents, and then I start like dropping nuggets here and there.
50:41
SPEAKER_03: Plant seeds in there.
50:42
SPEAKER_03: Planting seeds.
50:43
SPEAKER_03: Hey, look at this uh book that I'm reading.
50:44
SPEAKER_03: I'm gonna share this with you.
50:46
SPEAKER_03: Remember that this is something that I always say, and it is this I heard uh many decades ago that sports are 90% mental and 10% skill.
50:57
SPEAKER_03: And that always haunted me because I say, why are we spending 100% of our time working on the skill if it's a 90-10?
51:05
SPEAKER_03: It doesn't make sense to me.
51:06
SPEAKER_01: Yeah, we've got to focus on, yeah.
51:07
SPEAKER_01: So the mental component's huge.
51:09
SPEAKER_03: So so let's let's make some room for hey, let's read this book, let's let's do this.
51:14
SPEAKER_03: It's uh that's why the we start our assessment with smart goals because I want them to think.
51:20
SPEAKER_01: Yeah, you know.
51:21
SPEAKER_01: So the outside that makes a lot of sense because like I'm sure you've heard a thousand times the parents being like, I've been saying that same thing, but if mom or dad says it, you don't want to do it.
51:30
SPEAKER_01: No, they're just resisting, they're just rebelling.
51:31
SPEAKER_01: Like that's what we exist, yeah.
51:33
SPEAKER_01: Right again, it takes a village.
51:34
SPEAKER_01: So does outsource outsource.
51:35
SPEAKER_03: You're in pain, outsource, look for the professional.
51:37
SPEAKER_03: You need mental game, get get that mental coach.
51:40
SPEAKER_01: Um I can imagine it'd be hard for parents though to hear that and be like, you know, they're not listening to you because you're you're just the parent.
51:47
SPEAKER_01: Like something might have been done earlier to create this type of relationship.
51:50
SPEAKER_01: I don't know, but I'm not an expert by that means.
51:52
SPEAKER_01: But like, yeah, just outsource it and then they'll listen.
51:55
SPEAKER_03: I I like to also, if a parent says, hey man, I want you to help me with this, I do help.
52:02
SPEAKER_03: But then I also, as a as a father myself, I try to sow seats of, hey, every now and then you want to go home and say, hey dad, mom, thank you for for sacrificing for investing in my career.
52:17
SPEAKER_03: Yeah.
52:17
SPEAKER_03: I say, they'll I'm telling you right now, that will open the doors for a better relationship between between you guys, and also we need to hear every now and then that what we do matters.
52:27
SPEAKER_01: That would go a lot, I can imagine that goes a huge way.
52:29
SPEAKER_01: Oh, well then.
52:29
SPEAKER_03: They you can see their eyes going and they do it.
52:32
SPEAKER_03: And then a lot of them they go, I'm telling you that sometimes my work in the way room, I mean, getting somebody and Dr.
52:38
SPEAKER_03: Kyle, getting somebody strong is easy.
52:43
SPEAKER_03: You can get stronger by just following your workouts on the internet.
52:46
SPEAKER_03: Now we're in the business of changing lives from the inside out.
52:50
SPEAKER_03: If I can change your mindset and your approach to life, nothing is impossible, right?
52:56
SPEAKER_03: So I feel like like like the work that we do, it's greater on creating habits, better, better athletes when it comes to like I I give them a hard time when they're when they're like you know, five minutes into a session.
53:16
SPEAKER_03: No, that's late.
53:16
SPEAKER_03: Should be here 15 because you know the protocol of mobility.
53:19
SPEAKER_03: You don't need me for that.
53:20
SPEAKER_03: You can start doing that on your own and things like that.
53:22
SPEAKER_03: So I wanna I want to work on their character more so because why?
53:28
SPEAKER_03: Because sports is gonna end.
53:31
SPEAKER_03: And then what?
53:33
SPEAKER_03: I always use reference as this is gonna help you become a great mom.
53:36
SPEAKER_03: Is that one one day you're gonna become a mom or a wife?
53:39
SPEAKER_03: And these character traits are gonna be character important, always pursuing character because the fitness part, once you know, at least for me, I said it's easy.
53:47
SPEAKER_03: I know you know it's it's deeper than that, it's not an easy answer, but getting somebody stronger or jumping higher, that's not really the problem.
53:55
SPEAKER_01: Yeah.
53:56
SPEAKER_01: Love that.
53:57
SPEAKER_01: Yes, that's awesome.
53:58
SPEAKER_01: It's great that they have a resource like you to instill those kind of values and character traits.
54:02
SPEAKER_01: Appreciate it.
54:03
SPEAKER_01: Um well, appreciate you coming in.
54:04
SPEAKER_01: Um share um again, like where people can find you and reach you.
54:07
SPEAKER_03: Yes.
54:08
SPEAKER_03: So we are military and summit uh 941 South Military Trail uh Unit F2 in West Bond.
54:15
SPEAKER_01: How can they how can they contact you?
54:17
SPEAKER_03: Uh 561-358-8001.
54:21
SPEAKER_03: Uh, that's our number.
54:22
SPEAKER_03: And um and just feel free to contact for an assessment, just for even an evaluation when it comes to like just getting somebody, what's the next step?
54:33
SPEAKER_01: Cool.
54:34
SPEAKER_01: You know, awesome.
54:34
SPEAKER_01: Well, thanks again for coming in.
54:36
SPEAKER_01: Um, and uh if you have any questions, don't hesitate to reach out.
54:39
SPEAKER_01: We can at least chat about what you have going on and how we might be able to help you if you're battling pain, at least talk on the phone and maybe direct people to go, or people like Coach Mo, you know.
54:46
SPEAKER_01: Um, and then uh any comments, questions, concerns about uh or opinions about the uh podcast, I'm always open to ideas too.
54:53
SPEAKER_01: And we'll catch you all next time.