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233. Using Resistance Training to Build Stronger Dancers · Anything But Routine

• 0:00
  SPEAKER_00: We don't wait for the rhythm.
• 0:05
  SPEAKER_00: Make the rhythm.
• 0:07
  SPEAKER_00: We call we create anything but routine.
• 0:15
  SPEAKER_01: Hey everybody, this is Cindy Clow.
• 0:17
  SPEAKER_01: I'm here with Kurt Carbaugh for anything but routine today.
• 0:21
  SPEAKER_01: And this is a different podcast than we've ever had.
• 0:24
  SPEAKER_01: And it's gonna be hard to do in this room, but we will have video to back this up.
• 0:28
  SPEAKER_01: But Kurt drove all the way to Brainerd here after camp and uh taught our team how to do this training.
• 0:37
  SPEAKER_01: It's a different, you say train different.
• 0:39
  SPEAKER_02: Train different, correct.
• 0:40
  SPEAKER_01: So I want you to tell a little bit about how you got going with this and your daughters.
• 0:45
  SPEAKER_02: Yep.
• 0:46
  SPEAKER_02: So yeah, I'm a speed coach in uh Minneapolis.
• 0:49
  SPEAKER_02: Um I own a company called Acceleration Minnesota, it's been around for 35 years, and I train athletes for a living.
• 0:55
  SPEAKER_02: And uh I'm big into activation, is the word trainers use.
• 0:59
  SPEAKER_02: I want to trigger muscles in our hips and our core, basically muscles that free weights don't target.
• 1:05
  SPEAKER_02: So my daughters were dancers and they had a lot of injuries, and I'd go in and watch dancers perform and practice.
• 1:11
  SPEAKER_02: And I'm like, Don't you guys train outside of choreography?
• 1:15
  SPEAKER_02: And be honest, I'm like, not really.
• 1:17
  SPEAKER_02: We don't have much to do, we don't have time.
• 1:20
  SPEAKER_02: So that got me thinking about how I can trigger muscles in the body to keep us stronger.
• 1:24
  SPEAKER_02: And um, lo and behold, we developed these cuffs that go on your ankles and your wrists, these go on your waist, so I can activate hip muscles, back muscles, core muscles, groin muscles, shoulder muscles, core muscles without using our hands and without like squatting weight on our back.
• 1:39
  SPEAKER_02: So that's kind of the whole concept of what it is.
• 1:42
  SPEAKER_01: And you know, he'd been trying to get with me for a couple of years, and one of our instructors, Brittany Railing, has, you know, told me, You got to try this or whatever.
• 1:52
  SPEAKER_01: So I had him come into camp this summer, and the coaches went nuts over this.
• 1:57
  SPEAKER_01: I mean, I have somebody in Colorado that wants to do it, I have somebody in uh Utah that wants to do it, and our team bought it right away, and now today we're buying 10 more sets uh because we want to be able to do more kids at a time.
• 2:09
  SPEAKER_01: And basically, what you are is you're hooked in the middle on a ring, and every yeah, so this is the ring.
• 2:18
  SPEAKER_01: We'll show some video behind this, but um they're all hooked together in a star basically, and so their resistance is working on the other people.
• 2:27
  SPEAKER_01: And what I like about it, especially for well, there's so many things, but what I like about it is number one, they're all doing it at the same exact time because it has to be synchronized.
• 2:38
  SPEAKER_01: So nobody's sloughing.
• 2:39
  SPEAKER_01: No, they they have to do it together, and just watching today, uh, we had coaches come in that are off-season coaches too to learn it, and they were like, Oh wow, you can right away see who's weak or who's lifting their hips or turning their leg out weird.
• 2:53
  SPEAKER_01: It it just kind of holds you accountable.
• 2:55
  SPEAKER_02: It does.
• 2:56
  SPEAKER_02: Um, I like the timing and the concept of that whole team training building, and everybody's looking at each other, and the coaches are commanding or a captain or is commanding the drills, so everybody has to move at the same time, which is kind of a new concept because originally these were kits that parents would buy for families at home.
• 3:13
  SPEAKER_02: So you'd get two of these and two of those and hook it to the you know, the attachment that I the wall, like existing band, and then yeah, you know, everybody said the same thing, like we already have those, and to be honest, they do look just like a lot of the ones you buy on Amazon.
• 3:26
  SPEAKER_02: Yeah, the difference is is mine comes with a whole booklet of directions and videos videos on YouTube, so it's a program that you're buying.
• 3:33
  SPEAKER_02: You're and these marketing buying the program, yes.
• 3:36
  SPEAKER_02: Marketing people said, Kurt, quit selling bands.
• 3:38
  SPEAKER_02: That's why you're struggling selling bands.
• 3:40
  SPEAKER_02: I go, You're right.
• 3:41
  SPEAKER_02: C2 is a system that I wrote.
• 3:43
  SPEAKER_01: Oh, and it totally is a system, and we wouldn't have thought of all the things that you have implemented.
• 3:48
  SPEAKER_01: So some of the things I like is um, so for kick for both kick, jazz, palm, whatever, uh, for kick specific, I love that you can start lying on your back and your body isn't holding the weight up, so you can really focus on the form.
• 4:04
  SPEAKER_01: Like, for instance, on a fan kick, we were like able to slowly do that and look at the motion of it, but it's with that resistance and timing.
• 4:14
  SPEAKER_01: So that was really neat.
• 4:15
  SPEAKER_02: Yeah, another thing that's different, these are red ones.
• 4:19
  SPEAKER_02: Um, the main color that I saw are gray, and I don't have them with me today, but the difference between these are five feet long and the load that the kids are using or the parents are using is a one to two pounds.
• 4:31
  SPEAKER_02: So imagine that one to two pounds.
• 4:32
  SPEAKER_02: The bands that use in a weight room, I measured this with a scale.
• 4:36
  SPEAKER_02: If I put one foot a stretch on the smallest red band, we're up over 12 pounds.
• 4:42
  SPEAKER_01: These are less well.
• 4:44
  SPEAKER_02: Well, they're longer.
• 4:46
  SPEAKER_02: So the longer the band, the less the load.
• 4:48
  SPEAKER_02: These are 10 feet long.
• 4:50
  SPEAKER_02: So if you stretch these one foot, you're less than a pound.
• 4:54
  SPEAKER_02: These are about a pound and a half, two pounds, and the gray ones are a pound.
• 4:58
  SPEAKER_02: So I call it microloading.
• 5:00
  SPEAKER_02: The less load, the better, because you're gonna activate more muscles.
• 5:04
  SPEAKER_02: The more load you have, you're gonna use the big muscles.
• 5:07
  SPEAKER_02: Like the you're gonna use the big muscles, not your little ones.
• 5:10
  SPEAKER_02: So that's the whole concept of C2 is activating muscle groups that are little, that are aren't your traditional squat, bench, you know, deadlift.
• 5:18
  SPEAKER_02: It's the thing about kicking.
• 5:20
  SPEAKER_02: I mean, my gosh, there's so many intricate things that go into that.
• 5:23
  SPEAKER_02: And being able to lay the lay them on their back and have them having coaches like critique movement and build strength on their back until the point where they can stand up and actually kick with standing.
• 5:33
  SPEAKER_01: And standing, you know, I loved how we only went waist high and you're really focusing on feet right away, which is a problem with my team.
• 5:43
  SPEAKER_01: We're really trying to focus on feet, and then not leading with the knee, for instance, and kicking.
• 5:49
  SPEAKER_01: And boy, did it you just I think it connects with their brain differently because they're not actually kicking, but they're yeah.
• 5:57
  SPEAKER_02: I think the the point of that is when you have this, when you have this cup on your ankle and there's tension there, what you're telling the athlete to do, they're able to feel it and then fix it.
• 6:12
  SPEAKER_02: Where if they're just standing there kicking in the air, they don't really understand what you mean by you know the feet or you know, don't bend the knee.
• 6:20
  SPEAKER_02: The loading is what they because we always restrict against tension, right?
• 6:25
  SPEAKER_02: We want to fight it, we want to push, we want to pull, and that's what they're doing.
• 6:28
  SPEAKER_02: So getting them the squeeze or quads that tells you that their knee is straight.
• 6:32
  SPEAKER_02: And then you can critique the dance for pointing the toe, this and that, you know, do so.
• 6:36
  SPEAKER_02: I'm excited for the for you guys to take this and like turn it into more of a dance program because yeah, we're I gives you tools.
• 6:43
  SPEAKER_01: I gave you the tools, and then you can kind of take it on your own booklet that he gets that he provides, and it it just has everything.
• 6:50
  SPEAKER_01: Um, you know, how to do it, and it has little pictures and drawings of every exercise.
• 6:56
  SPEAKER_02: It's got little AI figurines of the person doing it, and then it converts it into a little picture, and then a coach can go, Oh, I remember that.
• 7:03
  SPEAKER_01: So my assistant coach is Julie, is really big on weights and everything, and she was just going nuts for this.
• 7:10
  SPEAKER_01: She is just saying, Oh, we need to do it more, and you know, but I just and the kids liked it.
• 7:15
  SPEAKER_01: Our kids do um a couple days of weight lifting at our high school during the summer.
• 7:20
  SPEAKER_01: They also do ballet twice a week, and they also do yoga sculpt in hot yoga sculpt every Friday, and they were like, This is this is hard.
• 7:30
  SPEAKER_01: They they really thought it worked differently than their other things they've done, so that's why I guess I liked it.
• 7:35
  SPEAKER_01: Yeah, now we did so much leg, a lot of glute, a lot of quad, but then we also switched around and had them on our wrist and did arm.
• 7:46
  SPEAKER_02: So something I learned years ago, I used to teach pitching, baseball pitching, and we had this throwing cord for acceleration, and again, it was just a it was it went around your wrist and it went around your tricep, and there was a fulcrum.
• 7:59
  SPEAKER_02: You know, think about the band that's hooked here, and it was it allowed us to throw, and then you know, it's called braking.
• 8:05
  SPEAKER_02: The muscles in your back muscles slow your arm down.
• 8:08
  SPEAKER_02: So my point is if I take their hand out of the thrill, meaning they have these on their wrists and they're in a circle, and if they do that, that's a hundred percent back muscle, this is a hundred percent trap, this is a hundred percent lat.
• 8:23
  SPEAKER_02: External rotation is working muscles in their scapula and their shoulder that they wouldn't do with weights, and they're all like, oh my gosh, this is brutal.
• 8:31
  SPEAKER_02: A pound and a half a load doing this feels like 20.
• 8:34
  SPEAKER_01: Well, I've done it, so I I felt it too when you did it.
• 8:37
  SPEAKER_01: We did it with all the coaches at camp and they loved it.
• 8:40
  SPEAKER_01: And yeah, it is it's something that I know like you invest in it as a team or a studio, and you you might do it twice a week, three times a week.
• 8:50
  SPEAKER_01: I don't know.
• 8:51
  SPEAKER_01: It'll depend how much you can do it.
• 8:52
  SPEAKER_01: But if you only have 10 or 20, then you could have some stretching while some are doing this.
• 8:58
  SPEAKER_01: So if you have two coaches, you'd have to do stations so that you could use them and make it worthwhile.
• 9:04
  SPEAKER_01: Most dancers think building a career means going it alone, figuring out the business, the choreography, the marketing, all of it.
• 9:11
  SPEAKER_01: That's not how we do it at just for kicks.
• 9:14
  SPEAKER_01: Our directors run the program in their hometown with full support from our home office and zero startup cost.
• 9:21
  SPEAKER_01: You focus on what you love, teaching.
• 9:23
  SPEAKER_01: We handle everything else.
• 9:25
  SPEAKER_01: Over 200 directors across 14 states have already said yes.
• 9:28
  SPEAKER_01: If this sounds like something you would want to do, visit teamjustforkicks.com or reach out to me directly at cindy at justforkicks.com.
• 9:38
  SPEAKER_01: Dance is your passion.
• 9:39
  SPEAKER_01: Let's make it a career.
• 9:41
  SPEAKER_01: You're ready.
• 9:42
  SPEAKER_02: So I I will say, so that's cool how this has evolved.
• 9:45
  SPEAKER_02: I used to make wrist cuffs, I used to make handles and then the ankle cuff.
• 9:50
  SPEAKER_02: But what I've done, how everything evolves over time, is you they face the middle of the ring, they face sideways, they face away, and do all these motions.
• 9:57
  SPEAKER_02: But then what they do is they just hold on to this, and then they can do their curls and their tricep.
• 10:02
  SPEAKER_02: And this is the weight room part where you can do bench press, you can do rows.
• 10:05
  SPEAKER_02: So this is just a handle or a cuff.
• 10:08
  SPEAKER_02: And now I sell now.
• 10:09
  SPEAKER_02: I make one product and set up three.
• 10:11
  SPEAKER_01: Oh, so that's kind of how I've changed multitask, basically.
• 10:14
  SPEAKER_01: Yeah.
• 10:14
  SPEAKER_01: Oh, we're getting some heavy rain here, and it's gonna probably affect our podcast.
• 10:19
  SPEAKER_01: It's pounding down on the ceiling.
• 10:21
  SPEAKER_01: Um, okay, so what else?
• 10:24
  SPEAKER_01: I we'll we'll have all the videos at the end of this if you want to see them.
• 10:28
  SPEAKER_01: But say they wanted to uh purchase this.
• 10:33
  SPEAKER_02: So my website is c2equipment.com, and we're actually changing it.
• 10:40
  SPEAKER_02: I'm having some help with it's a Shopify store.
• 10:42
  SPEAKER_02: So you go on there and we're gonna change it so everything's on the home page because right now you hit shop and whatever.
• 10:49
  SPEAKER_02: You're gonna notice every sport, like hockey has a kit, volleyball has a kit, dance has a kit, football, I mean track and field.
• 10:56
  SPEAKER_02: But the general public, you know, you buy a warm-up kit, which is like just two of these and the cuffs, and then you can get a sports performance kit, which is all of this.
• 11:04
  SPEAKER_02: And um let's briefly talk about the belts.
• 11:08
  SPEAKER_02: Okay, because what I do, this is a waist belt that goes around your waist, and Cindy has a belt too.
• 11:15
  SPEAKER_02: So we hook together.
• 11:16
  SPEAKER_02: So the athletes or the people, the dancers are hooked together.
• 11:19
  SPEAKER_02: What I've done is eliminated drilling holes in the wall and hooking it to the wall.
• 11:23
  SPEAKER_02: Um, use the ring or use the other human being, and there's your hippet point.
• 11:27
  SPEAKER_01: When we did this this morning, our kids loved it.
• 11:30
  SPEAKER_02: It was fun.
• 11:31
  SPEAKER_02: So you did some sideways movement, yeah, and then you did we did linear running, then we did backpedaling, and they go about six to eight yards and then come back.
• 11:40
  SPEAKER_02: So there's a they use the floor as like markings, and then we did shuffles each way, and then we did jumping, so broad jumping, which is like vertical training, like how high can I jump, how far can I jump?
• 11:52
  SPEAKER_02: So increasing your leaps and your jaws, and then what what do you guys call is the skaters?
• 11:58
  SPEAKER_02: Oh, like I yeah, kind of like a pot of shell almost, but jump laterally and like leap and land, so they jump from a right leg to their left leg, and then they go from left leg to right leg.
• 12:09
  SPEAKER_02: So all it is is load on the waist, and they gotta what I told what I said before is our bodies are trained, our brains to you want to fight resistance.
• 12:18
  SPEAKER_02: So when something's pulling me that way, I'm gonna really force myself to go that way, whether I'm running back, calling or shuffling, and the kids learn how to put more force into the ground, which is gonna increase their leaps.
• 12:30
  SPEAKER_02: Um, we've actually done testing on these things with volleyball teams, 13-year-olds, 12-year-olds.
• 12:35
  SPEAKER_02: And if it takes me five jumps to jump 10 yards with this, and I can get the athlete to do it in three instead of five, they learn how to use their feet, they learn how to push, use their quads or glutes more, and their vertical, if you measure it, goes up about two inches without like going through a six-week program.
• 12:54
  SPEAKER_02: You're teaching them how to jump.
• 12:56
  SPEAKER_01: I can see where our volley our my daughter-in-law is a volleyball coach, so I was thinking, oh, they'd probably really like this too.
• 13:03
  SPEAKER_02: It's got a safety, this is a safety strap because kids want to run farther than they're supposed to.
• 13:08
  SPEAKER_02: This will stop at 10 yards, and if it ever broke, uh it stays in here and we replace it.
• 13:15
  SPEAKER_02: Um these are called naked bands, meaning you know you're standing in a space and you're controlling the load by how far away you stand from the middle.
• 13:22
  SPEAKER_02: But these are obviously we're running around, and kids will try to run farther than they're supposed to.
• 13:28
  SPEAKER_01: So, really learning to have or training off season or in-season to try to decrease injuries by 100%, by building your muscle and your what do you call it a tiny activity um stability muscles.
• 13:44
  SPEAKER_01: Stability muscles.
• 13:45
  SPEAKER_02: So think of this, you know, when you shovel snow or you rake leaves in the fall, you go, Oh, my back is killing me the next day.
• 13:50
  SPEAKER_02: Well, if you did this like a couple times a week and you strengthen your back, your glutes, your hips, what happens in our movements, whether it's shoveling snow, picking up a laundry basket, you these muscles are turning on again because they weren't turning on before, and that's and I can attest to this.
• 14:06
  SPEAKER_02: I play competitive golf and I can play 36 holes and I don't feel anything the next day.
• 14:12
  SPEAKER_02: Wow, and it's rotation.
• 14:14
  SPEAKER_02: Think about that.
• 14:15
  SPEAKER_02: Golf is a progressive swing, but it's because I do I do this and I don't lift weights anymore.
• 14:19
  SPEAKER_02: I just do this.
• 14:20
  SPEAKER_01: Oops, wow, that's amazing.
• 14:22
  SPEAKER_01: Um, I'm really excited to see the fruits of our labeled labor because today I was watching kids, and you know, you have your more beginner kids, and then you have your advanced kids, and then you have some kids that are really advanced, but they're not as strong as they need to be.
• 14:37
  SPEAKER_01: And they were they were all standing like next to each other, and you could just see the kids that were strength stronger in this situation than you normally can see, because we could see whose body was fighting that that they weren't as stable as the strong kids.
• 14:52
  SPEAKER_01: So it kind of let the kids know, oh, this is the muscle I really need to activate or work on.
• 14:57
  SPEAKER_02: You can actually even go if you wanted to go beginner beginner.
• 15:00
  SPEAKER_02: What we do with like our youth, like seven, eight-year-olds at our acceleration facility is I have like 28 hooks in the wall because I have a facility, but I'll just put this belt around an athlete and I'll have him or her stand out, you know, on a mark and like just literally stand on one leg with the load on their waist, and it still pulls you up balance.
• 15:19
  SPEAKER_02: So they still need to learn how to squeeze their tummies and like lock in, and then they face that way, face that way, and it it's another way of just pulling on somebody and getting them to figure it out.
• 15:30
  SPEAKER_02: And all we teach as a coach is like squeeze your tummy, squeeze your tush, squeeze your core.
• 15:35
  SPEAKER_02: Because people don't know what core means.
• 15:36
  SPEAKER_02: What is core?
• 15:37
  SPEAKER_02: Well, it's like everything, right?
• 15:39
  SPEAKER_02: So in order to feel core, you have to have something you need an outside force, which I need bands because that's what I use, you know.
• 15:46
  SPEAKER_01: So yeah, I think the fun part of it is the teamwork aspect and the counting and getting it all together, and it's it's like dance, but it's it's different.
• 15:58
  SPEAKER_01: Yeah, it's different.
• 16:00
  SPEAKER_01: I can see us almost getting this to music eventually.
• 16:02
  SPEAKER_01: Oh, yes, you know, so that it's like, okay, it'll tell you now let's turn and do this or whatever.
• 16:08
  SPEAKER_02: But yeah, to start with, I have a professional ballroom dancer.
• 16:12
  SPEAKER_02: Oh her name is Ricky.
• 16:13
  SPEAKER_02: I hope you're watching.
• 16:14
  SPEAKER_02: She uses them, she travels around and does competitions and she uses them all the time.
• 16:18
  SPEAKER_02: Because you think about dollar ballroom dancing, you know, there's just posture, right?
• 16:21
  SPEAKER_02: Yeah, and she puts them on the wrists.
• 16:22
  SPEAKER_02: Well, I can see that instantly fixes them and they move around.
• 16:26
  SPEAKER_01: Well, you know how dancers they don't want their upper body to move, and uh when they were in the circle doing the going back.
• 16:33
  SPEAKER_02: Oh, I was like, this is gonna be and that's where I I enjoy coaches taking my product and like fine-tuning it, yeah.
• 16:40
  SPEAKER_02: Do whatever you want with it.
• 16:41
  SPEAKER_01: Yeah, it's a great product, so it's just neat, and I love hearing the story how it's advanced.
• 16:46
  SPEAKER_01: So, yeah, check them out.
• 16:48
  SPEAKER_01: Say your website again.
• 16:49
  SPEAKER_02: C2Equipment.com is the that's the the Shopify store.
• 16:54
  SPEAKER_02: And then literally, again, it's gonna be better because right now you have to kind of look for the products.
• 16:59
  SPEAKER_02: We're gonna kind of isolate which kits.
• 17:02
  SPEAKER_02: I will say, I have only well, I started off with like three different levels, and there was way too much in it.
• 17:07
  SPEAKER_02: I literally had two parts.
• 17:09
  SPEAKER_02: You get these, make it easy, you get these only, or these with these, and then it's just like you don't have to have a million things.
• 17:16
  SPEAKER_02: No, there's like two things.
• 17:21
  SPEAKER_01: Put it away.
• 17:22
  SPEAKER_02: Yep, that's that's what you get.
• 17:24
  SPEAKER_01: Well, thank you.
• 17:24
  SPEAKER_01: This is great.
• 17:25
  SPEAKER_02: Very level, thanks for having me.
• 17:26
  SPEAKER_02: It was a pleasure meeting you and seeing your operation here.
• 17:28
  SPEAKER_02: It's very impressive.
• 17:30
  SPEAKER_02: Very cool.
• 17:31
  SPEAKER_02: Thank you.
• 17:32
  SPEAKER_00: Make the rhythm, we call, we create routine.