Latest / Performance Explored Project / Exploring Eccentrics and Gymnastics with Anthony Cockrill from SMU

Transcript

Exploring Eccentrics and Gymnastics with Anthony Cockrill from SMU · Performance Explored Project

• 0:01
  SPEAKER_01: Exploring people, exploring our body system of these ideas, and you can hear from different angles.
• 0:08
  SPEAKER_01: Like these kids don't want to be there.
• 0:12
  SPEAKER_00: Perception is the engine that drives our entire career.
• 0:16
  SPEAKER_01: On today's episode of the Performance Explore project, I have Anthony Cockerel, Director of Volleyball Sports Performance.
• 0:22
  SPEAKER_01: He takes me through his off-season progression, working athletes through these gymnastics protocols, then transitioning to long duration overcoming isometrics, sub-max eccentrics, using a three-position yielding isometric, and then max eccentrics using weight releasers.
• 0:36
  SPEAKER_01: I'm really excited to jump into this session.
• 0:38
  SPEAKER_01: I think you guys are going to love it.
• 0:40
  SPEAKER_01: Let's get into it.
• 0:42
  SPEAKER_01: So just coming off an off-season with SMU volleyball, top 10 program of the country, getting in the ACC, doing well.
• 0:48
  SPEAKER_01: What was that progression like?
• 0:50
  SPEAKER_00: It's been fun because it's going so fast with a ton of support from Dallas, the community, uh SMU athletics and administration.
• 0:58
  SPEAKER_00: But the standards for us don't change.
• 1:00
  SPEAKER_00: We're trying to win a national championship with this new era of college athletics.
• 1:04
  SPEAKER_00: You're bringing in kids every year, basically rosters turning over.
• 1:08
  SPEAKER_00: So from my perspective, things don't really change.
• 1:10
  SPEAKER_00: We want to be the most physical team in America, just the time frame changes.
• 1:13
  SPEAKER_00: You have to do it in a year now instead of four years.
• 1:16
  SPEAKER_00: So hence why training kind of looks a little more aggressive sooner, because you're trying to get the most adaptations as soon as possible.
• 1:24
  SPEAKER_00: In volleyball, physicality wins at a high level.
• 1:27
  SPEAKER_00: You win a lot of matches purely by just jumping higher and hitting harder than people.
• 1:31
  SPEAKER_00: Stuff they don't see in their own gym.
• 1:33
  SPEAKER_00: Obviously, skill matters, but physicality can take you far.
• 1:37
  SPEAKER_00: So this idea for me of like trying to add as much value and impact on winning and losing, I think I can do so with that because you can control the variables that impact jumping high and hitting hard.
• 1:47
  SPEAKER_00: So from that standpoint, nothing really changes.
• 1:49
  SPEAKER_00: We just have better athletes now.
• 1:51
  SPEAKER_00: So the fun part is the outputs look a little more extreme because you get uh from a genetic ceiling standpoint when you're recruiting better kids, usually it's because their genetic ceilings are higher for physicality.
• 2:01
  SPEAKER_00: Um so hence why adaptation may be more extreme when you get these crazy jump heights, kids touching 11 feet, um, things along those lines, you know.
• 2:09
  SPEAKER_00: So um, from my standpoint, nothing changes, just refining it until it's perfect and we're winning a national championship.
• 2:15
  SPEAKER_01: So I know obviously there's an expectation with the team now you guys are playing well, and obviously the recruits you're getting in, but it is this faster cycle now because of NIL and the stress of that.
• 2:25
  SPEAKER_01: Where do you start when the girls come in?
• 2:27
  SPEAKER_01: Like where do you start at with that program?
• 2:29
  SPEAKER_00: Yeah, so uh we we know where we're gonna go, so it's just working backwards from that standpoint.
• 2:34
  SPEAKER_00: So the if the goal is to jump high, and obviously without that being said, stay as healthy as possible.
• 2:39
  SPEAKER_00: You can't you can't win if kids are on the court as you go unspoken.
• 2:42
  SPEAKER_00: Um, but more nuanced with physicality.
• 2:44
  SPEAKER_00: The most important thing is just body awareness, kinesthetic awareness.
• 2:47
  SPEAKER_00: It's really hard to train well if you can't move well.
• 2:50
  SPEAKER_00: Um, so starting from square one, learning how to what we deem moving well for the things we want to do within training and the skill of sport.
• 2:57
  SPEAKER_00: Um, so with that, that's where like the introduction of remedial gymnastics come in.
• 3:02
  SPEAKER_00: Um a lot of isolated joint mobility with the FRC-esque training.
• 3:06
  SPEAKER_00: And then just a technical standpoint of learning how we want to train and the things that are gonna move the needle for us.
• 3:11
  SPEAKER_00: So we take about a four to six week period of introduction.
• 3:14
  SPEAKER_00: We call it an acclimization phase, getting used to how we train and the intent of training.
• 3:18
  SPEAKER_00: Um, where one, we're trying to refine the skills within the weight room, like the things of the squat, the chin up, the push-up, all those nuances of how we want it to be done and the sensations that should come of it, um, more so for the advanced methods to come later down through the end of the offseason in the summer.
• 3:32
  SPEAKER_00: Um but early on, it's it's identifying any limiting factors in training, whether it, whether it's mobility, whether it's intent, you'll want to train.
• 3:40
  SPEAKER_00: Um, if you've never been exposed to intentful hard training, getting accustomed to that uh because it can be really uncomfortable.
• 3:47
  SPEAKER_00: And if you back out of hard training, like it just doesn't work in our program.
• 3:51
  SPEAKER_00: So uh a lot of it's that just identifying the restriction, whether it's physical or mental.
• 3:56
  SPEAKER_00: Uh are you able to handle hard training, or is there like a general physical restriction, whether it's mobility at the shoulder, the knee, and the ankle, and how can we address that?
• 4:04
  SPEAKER_00: Or more nuanced, maybe it's a health issue.
• 4:06
  SPEAKER_00: Um, we do some extensive like blood paneling.
• 4:08
  SPEAKER_00: So maybe it's like a health and identifying factors in your life outside of the gym.
• 4:12
  SPEAKER_00: Uh, nutrition, sleep, your ability to manage stress.
• 4:14
  SPEAKER_00: So early on, it's identifying those as soon as possible.
• 4:17
  SPEAKER_00: So it's not a limiting factor.
• 4:19
  SPEAKER_00: Obviously, in the season when we don't want anything to hinder what's the most important thing, which is playing volleyball.
• 4:24
  SPEAKER_00: Gymnastics are super valuable because we really value kinesthetic awareness, body awareness.
• 4:28
  SPEAKER_00: Um, the best athletes in the world are elite with where their body's at in space, handling chaos no matter what.
• 4:33
  SPEAKER_00: This is, I think, the easiest entry point from a learning standpoint.
• 4:37
  SPEAKER_00: Uh, success leaps clues.
• 4:38
  SPEAKER_00: Gymnasts, I think, have the best body awareness in the world.
• 4:41
  SPEAKER_00: So we try to take what from works, and I think gymnastics is that.
• 4:44
  SPEAKER_00: Uh, so starting from the ground, we always start with something with the spine and the ribcage.
• 4:48
  SPEAKER_00: So uh we start with this tucked roll because in uh in gymnastics, there's there there's shapes that matter.
• 4:54
  SPEAKER_00: Uh the first one we're gonna talk about is a tuck, which is gonna be in this roll.
• 4:57
  SPEAKER_00: So you're gonna start actually sitting on your butt.
• 5:00
  SPEAKER_00: So with this tuck, you're gonna you're gonna close this gap as much as possible, hold the shins and keep space between your knees.
• 5:05
  SPEAKER_00: Now, the the focus here is we're trying to create as much space between the shoulder blades to round this space out, and then we want to tuck the chin down.
• 5:12
  SPEAKER_00: So we're trying to create as much flexion, as much space in the rib cage as you can because we want this roll to be as smooth as possible.
• 5:19
  SPEAKER_00: Okay.
• 5:20
  SPEAKER_00: Now we're not gonna go all the way up onto the neck, you're just going into the mid-back.
• 5:23
  SPEAKER_00: But as you're transitioning into the ground, you're maintaining this deep hip flexion, maintaining the shoulder blades protracted, maintaining this nice round spine.
• 5:30
  SPEAKER_00: And we're just having these smooth rolls from the shoulder blades into the bud, just back and forth, and all the way back sitting up.
• 5:36
  SPEAKER_00: Yeah, try to get back to the feet.
• 5:38
  SPEAKER_00: Yes.
• 5:38
  SPEAKER_00: So you've got to find a way to keep tension in the midline to keep the thighs up and keep protracting away to keep that round, smooth roll in the back.
• 5:45
  SPEAKER_00: And we usually go for about 20 reps of this, just keep in the space, it should be nice and smooth.
• 5:50
  SPEAKER_00: Keep tension in the midline, holding that tuck.
• 5:52
  SPEAKER_00: So the the idea here is try to create as much awareness between the mid-back.
• 5:57
  SPEAKER_00: Understand it's okay to have this nice flexed mid-back.
• 6:00
  SPEAKER_00: Uh, because in reality, as we're doing any overhead work, anything with the shoulder, uh, this rib cage has to protract and it has to be around.
• 6:08
  SPEAKER_00: Uh, this idea of uh it's a lot more difficult than this.
• 6:11
  SPEAKER_00: Yeah, yeah, yeah.
• 6:11
  SPEAKER_01: But it looks to kind of keep that space in the back of the exactly.
• 6:14
  SPEAKER_00: It's this idea of like these convex and concave surfaces with the shoulder blades.
• 6:18
  SPEAKER_00: Like you need space for these shoulder blades to glide against the ribcage.
• 6:21
  SPEAKER_00: If that rib cage is flat and extended, there's not a ton of room.
• 6:25
  SPEAKER_00: So it's a great like entry to understand the sensation of what that feels like with dynamic movement.
• 6:30
  SPEAKER_00: And on top of, we're trying to address again this tuck position that's gonna be uh necessary as you progress gymnastics movements on.
• 6:36
  SPEAKER_00: So uh very remedial with the tuck uh because we're trying to find the midline tension because it's gonna show up in everything we do and progress on.
• 6:42
  SPEAKER_00: So, for example, like an L sit, you're gonna you're gonna have to have the ability to create midline tension with the tuck.
• 6:48
  SPEAKER_00: And then also with an L sit, it's not this like perfectly upright L.
• 6:52
  SPEAKER_00: You're more protracted and it's more like a V than anything.
• 6:54
  SPEAKER_00: So still understanding the sensation of uh being able to actively protract while keeping the midline tension.
• 7:00
  SPEAKER_00: Uh, hence why I really value uh this tucked roll to start out with just kind of understanding sensation.
• 7:05
  SPEAKER_00: Sometimes it's it's not just sets, reps, intensity, a lot of times it's just to say sensation.
• 7:10
  SPEAKER_00: Also, the next position is a straddle.
• 7:12
  SPEAKER_00: All right.
• 7:13
  SPEAKER_00: Uh so we're still gonna start in this tucked roll.
• 7:15
  SPEAKER_00: Now the straddle is more isolated in the hip, uh, trying to find the adductors and internal rotation a little bit.
• 7:20
  SPEAKER_00: So you're going transitioning from this tucked roll, the legs are gonna go wide into a V and think of pancake.
• 7:25
  SPEAKER_00: Like you're trying to touch your chest to the ground, but using the momentum from the roll to create space into the bottom.
• 7:30
  SPEAKER_00: So as you go forward, legs go wide, reach down the middle.
• 7:33
  SPEAKER_01: But I start still starting this.
• 7:34
  SPEAKER_00: Still, same tuck, same protracted round position as you roll back, and then you're reaching down the middle.
• 7:39
  SPEAKER_00: Legs go wide, use the momentum to pull yourself down the middle.
• 7:42
  SPEAKER_00: And then try to create more momentum to go deeper into that end range.
• 7:46
  SPEAKER_00: So use the momentum from the roll to get deep into the bottom.
• 7:48
  SPEAKER_00: Moving a little fast into that roll.
• 7:49
  SPEAKER_00: But still stay rounded, legs go wide, find the rhythm to get the momentum.
• 7:53
  SPEAKER_00: Yes.
• 7:54
  SPEAKER_00: And then we're going again.
• 7:55
  SPEAKER_00: More momentum, more, more pull into the bottom.
• 7:57
  SPEAKER_00: Yes.
• 7:58
  SPEAKER_00: And be able to create midline tension again, still stay round.
• 8:01
  SPEAKER_00: Transition from the straddle back into that tuck.
• 8:03
  SPEAKER_00: Yes.
• 8:04
  SPEAKER_00: Going wide, still stay rounded, smooth rolling to the bottom.
• 8:07
  SPEAKER_00: One more is fine.
• 8:10
  SPEAKER_00: Yes, sir.
• 8:11
  SPEAKER_00: I actually feel that a ton.
• 8:12
  SPEAKER_01: Yeah, and it's in my like just trying to maintain that, not just flopping to the ground, exactly, but staying in that hip flexion.
• 8:20
  SPEAKER_00: Yeah, you're gonna get a lot of that, like when you start transitioning through these shapes, is like you you regress to what you know, and a lot of it's gonna be like these extended patterns, and you're gonna start instead of seeing this round, smoother roll, just slamming into the ground, and then you lose all momentum.
• 8:34
  SPEAKER_00: Uh so trying to again transition from straddle to the tuck, being able to transition back into that protracted round position, and then obviously you're just adding scale, you're just compounding layers on top of it.
• 8:43
  SPEAKER_00: So uh the biggest thing, straddle wide, use momentum.
• 8:46
  SPEAKER_00: We're gonna focus on shoulder extension.
• 8:48
  SPEAKER_00: Uh, so obviously, like your humus going behind your rib cage.
• 8:51
  SPEAKER_00: Uh, so we'll start just purely at the joint capsule using like FRC-esque modality.
• 8:55
  SPEAKER_00: So have you lay on your stomach?
• 8:58
  SPEAKER_00: Uh so when we're trying to isolate anything, the biggest thing is you want to basically constrain other parts of the body that are probably gonna compensate.
• 9:06
  SPEAKER_00: Usually, in something like this, where we're trying to create extension, uh, the spine and the low back is gonna want to compensate the most.
• 9:11
  SPEAKER_00: So to fight that, I mean after you put your knees wide and cross your feet, like you're talking to your uh girlfriend on the phone here.
• 9:17
  SPEAKER_01: Yo, this is a you can this is a compromised position.
• 9:21
  SPEAKER_00: Come a little closer, come a little closer with the knees so you can get your feet a little higher up under your butt.
• 9:26
  SPEAKER_00: So the idea here is now this is gonna help keep your pelvis down and keep it at.
• 9:30
  SPEAKER_00: Yep, that's what you're saying.
• 9:30
  SPEAKER_00: And then from here, you're gonna think like a bottom of push-up, you're gonna make fists and they're gonna go right under your armpits.
• 9:35
  SPEAKER_00: And then you can always you can already see this idea of where the low back can start to take a lot of this.
• 9:40
  SPEAKER_00: Yep.
• 9:40
  SPEAKER_00: Um, so what you want to do is obviously with the rib cage, you're gonna drive the rib cage down and keep that same midline tension you had in the tuck.
• 9:46
  SPEAKER_00: You shouldn't be working too hard quite yet.
• 9:48
  SPEAKER_00: Okay.
• 9:48
  SPEAKER_00: Uh so from here, you're gonna keep the neck as long as possible.
• 9:51
  SPEAKER_00: So think making a double chin.
• 9:53
  SPEAKER_00: We're gonna keep the spine long and think reaching your head as long as possible.
• 9:56
  SPEAKER_00: Okay.
• 9:56
  SPEAKER_00: Uh now, a lot of times people will say, I want you to retract the shoulder blades and pull these suckers back and don't let it happen.
• 10:02
  SPEAKER_00: Uh, but realistically, within shoulder extension, these things are gonna elevate a little bit, and honestly, the humerus is gonna close the gap on the floor as you go into extension, which is not necessarily a bad thing.
• 10:11
  SPEAKER_00: Uh, we're trying to keep the bandwidth wide, especially at like the gleno humoral joint.
• 10:15
  SPEAKER_00: It's like a big ball and socket that has a ton of range of motion.
• 10:18
  SPEAKER_00: So we want to embrace that.
• 10:19
  SPEAKER_00: Uh, so with this, the first idea is again keep midline tension, take a big breath, squeeze your abs, keep the neck long.
• 10:25
  SPEAKER_00: And now we want to squeeze your fists as hard as you can and make sure you're shallow breathing the whole time.
• 10:29
  SPEAKER_00: From here, you want to just hover the fists off the ground, just a millimeter.
• 10:32
  SPEAKER_00: Keep holding that midline tension.
• 10:34
  SPEAKER_00: Now, from here, you want to extend and squeeze the tricep as hard as you can.
• 10:37
  SPEAKER_00: Squeeze, squeeze, squeeze hard.
• 10:38
  SPEAKER_00: Keep those hands high.
• 10:39
  SPEAKER_00: And then you're gonna go back and you're gonna keep hovering the fist, keep the midline tension hard.
• 10:42
  SPEAKER_00: Keep hovering, keep hovering, and now extend, squeeze that tricep hard, let the humerus go to the ground.
• 10:47
  SPEAKER_00: Squeeze hard, hard, hard, hard, hard back.
• 10:49
  SPEAKER_00: Keep hovering, keep hovering, keep hovering.
• 10:51
  SPEAKER_00: And again, extend, squeeze that tricep part, let the humerus go down.
• 10:53
  SPEAKER_00: Squeeze hard, hard, hard, hard, hard back, keep hovering and relax.
• 10:59
  SPEAKER_00: Uh yeah, it'll it'll get you.
• 11:01
  SPEAKER_01: Yeah, definitely.
• 11:02
  SPEAKER_01: I I like that cue of um crossing the legs though.
• 11:07
  SPEAKER_01: It doesn't allow my low back to kind of extend.
• 11:09
  SPEAKER_00: That's gonna that's gonna be the biggest compensation.
• 11:12
  SPEAKER_00: Uh, in the past, when we have the legs straight, I do see kids' feet start coming off the ground.
• 11:16
  SPEAKER_00: Obviously, that means they're like extending the hip and the low back, and like this is we're trying to isolate the shoulder.
• 11:20
  SPEAKER_00: So you gotta take these things out of it.
• 11:22
  SPEAKER_00: Uh so just easy cue, any like ground-based thing where you want to like really isolate, like for example, again, the joint capsule with the shoulder, uh, you have to take the low back out of it because everybody's gonna compensate into extension to get more range in the upper body because they lack probably space at the shoulder joint, yeah, or thoracic extension, or their shoulder blades don't move.
• 11:39
  SPEAKER_00: It's always more than likely gonna come from the pelvis and the low back.
• 11:43
  SPEAKER_00: So easy cue to fix that.
• 11:44
  SPEAKER_00: Now we're gonna go like more global, integrating it more into like our gymnastics.
• 11:47
  SPEAKER_00: So we'll use a crab.
• 11:48
  SPEAKER_00: Okay.
• 11:49
  SPEAKER_00: Uh so you're gonna sit on your butt.
• 11:50
  SPEAKER_00: Most everybody's done something like this.
• 11:52
  SPEAKER_00: This is not reinventing the wheel.
• 11:54
  SPEAKER_00: Uh, so palms are gonna go flat on the ground.
• 11:56
  SPEAKER_00: You want to think knees are 90.
• 11:58
  SPEAKER_00: And from here, we'll just start with like these.
• 12:00
  SPEAKER_00: Uh we'll we'll call it an isometric.
• 12:01
  SPEAKER_00: It's not a true isometric, you're just holding this position.
• 12:04
  SPEAKER_00: From here, we're gonna keep the elbows straight.
• 12:05
  SPEAKER_00: Now you're just gonna extend the hips and the hips.
• 12:07
  SPEAKER_01: Oh man, this is my this is my the death of the thing.
• 12:10
  SPEAKER_00: From here, from here, let the let the hands go as wide as you need to make up for the lack thereof.
• 12:15
  SPEAKER_00: Yeah, so hips are gonna go high and you're just breathing.
• 12:18
  SPEAKER_00: And you wanna be active as possible, pushing the hands down and keep the feet flat on the ground, and obviously just trying to keep the hips high and keep that midline tension just like that tuck.
• 12:27
  SPEAKER_00: So you're actively breathing, and then we'll relax.
• 12:30
  SPEAKER_00: Then we're gonna go again.
• 12:31
  SPEAKER_00: We'll do another rep.
• 12:32
  SPEAKER_00: Yo, tables have never been forte.
• 12:36
  SPEAKER_00: So, no, it's it's usually honestly, it's a shoulder thing.
• 12:38
  SPEAKER_00: Yeah, if you're lacking extension, uh, you're gonna try to make up for it by getting your belly button really high again, finding extension elsewhere.
• 12:45
  SPEAKER_00: So it's always coming from the spine.
• 12:47
  SPEAKER_00: So, usually it's a lack thereof of probably starting with the joint capsule and then working out like tissue restriction, probably whether it's in a lot of times a tricep, the tricep's a big player in extension, hence why we get that elbow hinge going.
• 12:58
  SPEAKER_00: Yeah.
• 12:58
  SPEAKER_00: Uh, so that's where, like, if you have the ability, like joint by joint assessing, you can isolate some of that stuff.
• 13:03
  SPEAKER_00: Uh, realistically, the college setting, you don't really have that capacity.
• 13:07
  SPEAKER_00: Um, but you can I this is like a great assessment of thereof.
• 13:11
  SPEAKER_00: You can really identify a lack thereof shoulder extension as something as similar as a simple as a crab.
• 13:15
  SPEAKER_00: Yeah.
• 13:16
  SPEAKER_00: So we'll go again.
• 13:17
  SPEAKER_00: Hips are gonna go high, breathe, keep that active midline tension.
• 13:20
  SPEAKER_00: Try to relax your necks a little bit.
• 13:22
  SPEAKER_00: Don't be so tense in the neck and keep active with the hands, keep squeezing the butt, keep the hips high, keep the midline tension, keep active with the feet pushing down and relax.
• 13:32
  SPEAKER_00: Not bad.
• 13:33
  SPEAKER_00: Not bad.
• 13:34
  SPEAKER_00: Don't lie to me.
• 13:35
  SPEAKER_00: That was bad.
• 13:37
  SPEAKER_00: I've seen worse, surprisingly enough.
• 13:39
  SPEAKER_00: Don't worry.
• 13:40
  SPEAKER_00: Yeah.
• 13:40
  SPEAKER_00: Uh so from here, we're just integrating more, you know, kind of still like now.
• 13:43
  SPEAKER_00: We're just gonna go more global with the shoulder, not necessarily extension.
• 13:47
  SPEAKER_00: I think a lot of times extension is the limiting factor in a lot of things we're gonna do.
• 13:51
  SPEAKER_00: Uh so like a perfect example is a push-up.
• 13:54
  SPEAKER_00: Yep.
• 13:54
  SPEAKER_00: Um, so if you're lacking shoulder extension and working through a full range of motion, what's gonna compensate most of the time?
• 13:59
  SPEAKER_00: You're gonna get too elevated where you're dumping the humerus too much.
• 14:02
  SPEAKER_00: And in an exercise like that, we're trying to maybe isolate specific tissue, like the pecs and the tricep.
• 14:08
  SPEAKER_00: Again, if you're if you're dumping that shoulder forward, the pecs stays shortened, it's coming from somewhere else.
• 14:12
  SPEAKER_00: Uh, with the goal of like any traditional movement like that, maybe that's probably not the goal.
• 14:16
  SPEAKER_00: Uh, but for the goal, like like we were just doing with the elbow hinge or trying to isolate specific extension, that's fine.
• 14:22
  SPEAKER_00: So, next we're gonna go is we're gonna go in a crab and a reach.
• 14:24
  SPEAKER_00: Okay.
• 14:25
  SPEAKER_00: So same positions, um, but I'm gonna have you start on the left, and you want to think you're gonna keep both hands down to start.
• 14:30
  SPEAKER_00: You're gonna let the hips go high again, just like we started.
• 14:33
  SPEAKER_00: Yep.
• 14:33
  SPEAKER_00: So hips go high and breathe.
• 14:34
  SPEAKER_00: And then from here, you're gonna reach this hand right above the opposite hand.
• 14:37
  SPEAKER_00: So you're gonna keep this a straight line and keep the pelvis high.
• 14:40
  SPEAKER_00: So from here, you don't want to shift the pelvis too much over.
• 14:43
  SPEAKER_00: Okay.
• 14:43
  SPEAKER_00: So now we're starting to rotate the mid back, be active in the hand, and you're trying to create as much space between your fingers as you can.
• 14:49
  SPEAKER_00: Keep your eyes forward, looking straight at yourself, keep the eyes forward, keep reaching, be active.
• 14:53
  SPEAKER_00: So all the pressure is going into that hand, and try to keep the pelvis out of this.
• 14:56
  SPEAKER_00: So don't turn so much over.
• 14:58
  SPEAKER_00: And then we'll relax.
• 14:59
  SPEAKER_00: And then from there, we'd go obviously into the other side, reaching up.
• 15:03
  SPEAKER_00: Same idea.
• 15:03
  SPEAKER_00: You don't want the pelvis to get too involved.
• 15:05
  SPEAKER_00: Keep the pelvis up, be active.
• 15:07
  SPEAKER_00: Try to find the rotation coming from the mid-back, keep creating as much space as you can between the hands, still be active in the feet, keep rotating the chest and eyes over, keep active, be reaching, keep reaching and breathing, keep reaching and breathing, and relax.
• 15:21
  SPEAKER_01: I can rotate in the spine.
• 15:22
  SPEAKER_01: That that's that's a little bit easier.
• 15:24
  SPEAKER_00: Instead of just getting that extended position, shoulder.
• 15:27
  SPEAKER_00: In reality, I mean, obviously, your shoulder is probably the most mobile joint in your body, the hip, obviously, bond socket, they have more degrees of freedom.
• 15:33
  SPEAKER_00: Um, but this this idea of just use it or lose it.
• 15:36
  SPEAKER_00: If you're not getting exposed into those extreme end ranges, one thing passively, but with tension.
• 15:40
  SPEAKER_00: Uh, so similar to things like we just done, you're creating a lot of tension to get into these end ranges.
• 15:45
  SPEAKER_00: Uh, that's where the the lose it part comes.
• 15:47
  SPEAKER_00: A lot of people can passively get into those positions hanging from a chin of bar, sitting in the bottom of the push-up.
• 15:51
  SPEAKER_00: Uh, but again, trying to connect the brain to tissue.
• 15:54
  SPEAKER_00: You know, you need lines of tension.
• 15:56
  SPEAKER_00: So hence why I think like things are good like this.
• 15:58
  SPEAKER_00: Um, but a lot of times people kind of get mindless, you know, they're just going through the reps, you know.
• 16:01
  SPEAKER_00: I think the easiest thing to drive intensity is time.
• 16:04
  SPEAKER_00: Uh, just extend the periods of time you're holding.
• 16:06
  SPEAKER_00: You know, again, we're trying to create sensation more than anything.
• 16:09
  SPEAKER_00: We want to feel the tissues that need to feel, uh, you want to feel the joint positions where they need to be in position.
• 16:14
  SPEAKER_00: The last thing I really like to do is a handstand.
• 16:17
  SPEAKER_00: Okay.
• 16:17
  SPEAKER_00: Uh still obviously isolating the shoulder, but this is gonna be more of like a torso deal than anything.
• 16:23
  SPEAKER_00: So, another shape you have in this idea of remedial gymnastics is this hollow body position.
• 16:28
  SPEAKER_00: Uh, we all kind of coach this in some nuance, this idea of keeping the ribs over the pelvis, you know, like a hollow hold, that idea.
• 16:34
  SPEAKER_00: And that shows up in all these like gymnastics shapes.
• 16:36
  SPEAKER_00: And honestly, sport, if you need to create midline tension on impact, anything, those lines, you're gonna you're gonna find the midline creating tension in this hollow body position.
• 16:44
  SPEAKER_00: Uh, for example, in like a in volleyball.
• 16:47
  SPEAKER_00: Um, so like an outside hitter, they're gonna get most of their power finishing through this hollow body position.
• 16:52
  SPEAKER_00: So it shows up in all sport in some capacity, not just gymnastics.
• 16:56
  SPEAKER_00: So hence why we try to harp hard on these remedial shapes in gymnastics, uh, because they show up everywhere.
• 17:02
  SPEAKER_00: And again, the idea is just sensation.
• 17:03
  SPEAKER_00: Know what the that sensation of this hollow body position is, so you can reference it as we get more into this technical skill in the weight room, and then it becomes subconscious in sports, where hopefully you're not cueing those things on.
• 17:14
  SPEAKER_00: So, our most remedial version, you could probably get more remedial with this kind of deal, it's like a down dog idea if uh maybe the mobility is lacking somewhere, or they've just never been overhead in that capacity.
• 17:26
  SPEAKER_00: Uh, I find a lot of times it's like volleyball athletes, you know.
• 17:29
  SPEAKER_00: I think um they're they're exposed uh early on to dance, cheer, gymnastics, so they have this experience.
• 17:35
  SPEAKER_00: So you can be a little more aggressive jumping into something like this, this handstand.
• 17:39
  SPEAKER_00: Um, so how we're gonna do this is we're gonna we're gonna go into this L'd position almost.
• 17:44
  SPEAKER_00: So the feet are gonna go elevated on the box.
• 17:47
  SPEAKER_00: From here, you're gonna walk the feet back just a little more.
• 17:51
  SPEAKER_00: We want to keep these toes extended if you can move your feet together.
• 17:54
  SPEAKER_00: And then from here, we want to walk the hands back where the pelvis is gonna go right there.
• 17:59
  SPEAKER_00: That's perfect.
• 17:59
  SPEAKER_00: We don't go any more than this.
• 18:00
  SPEAKER_00: Now, the limiting factor right off the bat's gonna be the hammis, hence why you start bending the knees, which is okay, that's not the point of the handstand.
• 18:06
  SPEAKER_00: Uh, but the most important part of this handstand is gonna be this hollow body position.
• 18:10
  SPEAKER_00: So, this idea, like we just talked about in that tuck position, being able to protract and now elevate because you're active with the hands, putting force into the ground, and be able to keep your ribs over your pelvis.
• 18:20
  SPEAKER_00: So, when you're doing this handstand, the biggest compensation is gonna be again extension.
• 18:24
  SPEAKER_00: You're gonna see this pelvis get way over the head.
• 18:27
  SPEAKER_00: Uh, you're gonna see no protraction, these shoulders are gonna come together, and they're just relying on that gleno humor joint, just smashing into the bone to bone.
• 18:34
  SPEAKER_00: You can relax, don't worry.
• 18:38
  SPEAKER_00: Uh so get to your point faster, Anthony.
• 18:41
  SPEAKER_00: Jesus.
• 18:43
  SPEAKER_00: Respect.
• 18:44
  SPEAKER_00: Uh I'm trying ideally, like we'd start with like a 20-second hold, you know, and we'll progress on within as soon as I roughly get 30 seconds.
• 18:51
  SPEAKER_00: Uh, the limiting factor is honestly gonna be blood rushing to the head, kids get a little wary, it is what it is.
• 18:55
  SPEAKER_00: Uh, but the idea, the most important thing in the hand standing is not the hands, it's the hollow body position.
• 19:00
  SPEAKER_00: Uh again, when we're trying to set uh bone positions and joints into the uh, I don't want to say the most efficient way, um, but the most stable way to be overhead is you need to again have the ability to round that rib cage out.
• 19:14
  SPEAKER_00: Can't can it uh be round enough where the shoulder base can glide overhead actively, protract, keep the midline tension, and now you're setting that glenal humor joint up to be as stable as possible overhead instead of just being passive, everything's dumping and you're just holding on for dear life.
• 19:28
  SPEAKER_00: So let's go one more time.
• 19:29
  SPEAKER_00: I'm gonna have your hand move your hands a little closer, think biceps to the ear.
• 19:33
  SPEAKER_00: Okay.
• 19:33
  SPEAKER_00: As much as it's comfortable.
• 19:34
  SPEAKER_00: We don't ever want to work through pain, um, but start challenging uh shoulder flexion by moving the biceps towards the ear.
• 19:41
  SPEAKER_00: Don't worry, don't worry about the hamstrings.
• 19:44
  SPEAKER_00: The knees can be bent as much as possible.
• 19:46
  SPEAKER_00: The the biggest thing again is midline tension, keeping the ribs down, feel yourself protract these things away and then start elevating towards the ears, active with the hands.
• 19:55
  SPEAKER_00: Obviously, the triceps are being engaged.
• 19:57
  SPEAKER_00: But do you have the ability to shallow breathe here?
• 19:59
  SPEAKER_00: Uh, a lot of times the the limiting factor is if you can't breathe in this position, it's too much.
• 20:05
  SPEAKER_00: So we'd have to regress away from this position.
• 20:07
  SPEAKER_00: So if you can maintain midline tension, protracting, keeping this nice smooth uh upper back round and being able to breathe, that's in a great spot and relax.
• 20:18
  SPEAKER_01: Holy crap.
• 20:19
  SPEAKER_01: Yeah, no, I I love that.
• 20:20
  SPEAKER_01: I completely agree.
• 20:21
  SPEAKER_01: How do the girls respond to that?
• 20:23
  SPEAKER_01: Like stuff like this.
• 20:25
  SPEAKER_00: They love it.
• 20:25
  SPEAKER_00: They love it.
• 20:26
  SPEAKER_00: I think um in college athletics, like if we were using like a lot of times it's our warm-up, you know, if like we've got an upper body bias session, uh, we use these remedial gymnastics in the warm-up, and it's a lot more engaging.
• 20:37
  SPEAKER_00: It beats your basic dynamic that gets really monotonous, everybody half-asses it.
• 20:41
  SPEAKER_00: Yep, you get nothing out of it.
• 20:43
  SPEAKER_00: And from here, now we're training like specific skills that are that are nuanced, maybe they haven't done it before, so the engagement's higher because it because in reality you're just playing, you know, like it brings you back to this like age, like you're six, ten years old, and you're just playing with your friends, BSing around.
• 20:57
  SPEAKER_00: You know, it kind of triggers that mechanism of human nature, and then on top of it, you're learning a new skill, and it's a lot funner than just doing your basic toe touch, swinging your arms around.
• 21:06
  SPEAKER_00: But in reality, like we're we're trying to really isolate specific skills and specific like bone positions and tissue.
• 21:11
  SPEAKER_00: Uh, that in reality is gonna translate into these skills that we're gonna work on within the weight room, and honestly, translate into just life in general.
• 21:18
  SPEAKER_00: Because I in reality, like we're just training human beings, we want them to be just healthy humans.
• 21:22
  SPEAKER_00: When you have healthy humans, you have healthy athletes, not vice versa, ever.
• 21:25
  SPEAKER_00: Um, so this is just that that idea just get you as globally healthy as possible.
• 21:30
  SPEAKER_00: And I think these very remedial gymnastics are very entry-level, most anybody can do it, regress to progress as necessary.
• 21:37
  SPEAKER_00: Uh, but they translate again to uh everything in sport.
• 21:40
  SPEAKER_00: You see these same positions, you find these same sensations in training in the weight room, you find these same sensations.
• 21:46
  SPEAKER_00: It's applicable across the board.
• 21:48
  SPEAKER_00: And uh, but the biggest piece is the engagement.
• 21:50
  SPEAKER_00: Like, like and kids like what they're doing, uh the intents obviously through the roof.
• 21:54
  SPEAKER_00: Uh they look forward to these days.
• 21:55
  SPEAKER_00: So, like during our in season, uh, we'll have a lot of like just gymnastic days.
• 21:59
  SPEAKER_00: So A full hour of like gym gymnastics, like on a we consider like a low day.
• 22:03
  SPEAKER_00: Uh, but obviously, you're still honing in on skills and things that are going to translate elsewhere.
• 22:08
  SPEAKER_01: So on the introduction of the gymnastics stuff, that no offense, some of it was pretty difficult that you're taking me through, Anthony.
• 22:14
  SPEAKER_01: Do you run into any like speed bumps with the girls?
• 22:16
  SPEAKER_01: Like this might be new to them.
• 22:17
  SPEAKER_01: Like the obviously volleyball is a poetic sport, in my opinion.
• 22:23
  SPEAKER_01: It looks very, it just looks beautiful.
• 22:25
  SPEAKER_01: It's the expression of movement, big flexion, big extension, big violent positions of the body.
• 22:30
  SPEAKER_01: And they may have a gymnastics background because it does kind of look like that.
• 22:34
  SPEAKER_01: But for the girls that didn't have that, how is that introduction of some of those gymnastics movements?
• 22:39
  SPEAKER_00: Yeah, a lot of time it's fear-based.
• 22:41
  SPEAKER_00: You know, you're scared to fail in front of your peers, um, embarrass yourself.
• 22:46
  SPEAKER_00: These are young females, young girls.
• 22:48
  SPEAKER_00: Uh, so that's a that's a real facet you have to take into account.
• 22:51
  SPEAKER_00: So usually it's um a cognitive like limiting factor of fear, embarrassment.
• 22:56
  SPEAKER_00: Um, but because in reality you're playing.
• 22:58
  SPEAKER_00: So if you're seeing somebody that's like excelling in this new skill and maybe you're not excelling, uh it kind of brings them down.
• 23:04
  SPEAKER_00: So getting out of the facet that this is just play, you know, like we're just having fun.
• 23:09
  SPEAKER_00: Um for them, that that's the standpoint.
• 23:11
  SPEAKER_00: I want them to feel like training is fun because when when you enjoy what you're doing, the intent comes with enjoyment.
• 23:16
  SPEAKER_00: If you hate what you're doing, it's hard to be really intentful if you don't like any of it.
• 23:20
  SPEAKER_00: Um, so starting with the mental aspect, just have them enjoy it, understand like we're we're really just playing.
• 23:25
  SPEAKER_00: It's so remedial.
• 23:26
  SPEAKER_00: This is stuff you probably did in kindergarten.
• 23:27
  SPEAKER_00: You know, if you have that background, you kind of know the vernacular, it's not foreign.
• 23:31
  SPEAKER_00: Um, but from there, you know, it's it's we really want to identify like these very remedial shapes that we talked about, the hollow, the pike, uh, things along those lines, and get them to understand those lines of tension more than anything.
• 23:43
  SPEAKER_00: Understand the sensation.
• 23:44
  SPEAKER_00: That's what this like early four to six weeks period is about.
• 23:46
  SPEAKER_00: It's just understanding sensation, um, because that's gonna create awareness.
• 23:50
  SPEAKER_00: If you can't have sensation, uh you can't have tension, you can't have awareness.
• 23:54
  SPEAKER_00: So, first and foremost, identifying those factors after the mental hurdles are overcome.
• 23:59
  SPEAKER_00: Uh, so with that, it's just identifying the sensations, you know, and letting them fail.
• 24:03
  SPEAKER_00: Uh, like it's not gonna be perfect, especially with any new skill, it takes time and frequency before this skill is masquered.
• 24:08
  SPEAKER_00: So hence why this period is four to six weeks long.
• 24:11
  SPEAKER_00: So just consistent exposure to the skill.
• 24:13
  SPEAKER_00: Frequency is a great driver if you want to get good at something really fast.
• 24:16
  SPEAKER_00: So consistent exposures uh until these sensations come around.
• 24:20
  SPEAKER_00: And as the sensations come around, we just start layering it.
• 24:23
  SPEAKER_00: But but the biggest thing is just to keep it broad and fun, even though like I'm really intentful in the adaptations we're trying to accomplish.
• 24:29
  SPEAKER_00: Uh, I may not voice that to them because honestly, they don't want to hear all the biomechanics talk.
• 24:33
  SPEAKER_00: You know, that's not what they're here for.
• 24:35
  SPEAKER_00: Um, just getting them to enjoy it first and foremost, understand it's fun, have them looking forward to it down the road.
• 24:40
  SPEAKER_00: Uh, because that's when you can start uh adding complexity and layers into these nuanced movements and and then just refining the skill like you would coach any other skill.
• 24:49
  SPEAKER_00: All movements a skill that needs refinement, it's never perfect off the bat.
• 24:52
  SPEAKER_00: So just keep refining over time and understand like the time is the most valuable asset into refining skill, prolong the timeout, increase the frequency until the skill comes around, and then just add layer from there.
• 25:03
  SPEAKER_01: I love that you said the fun, the enjoyment, getting them to want to come in is before the intent that they can imply.
• 25:09
  SPEAKER_01: Because if they want to be there, obviously they're gonna give you more of what you're looking for.
• 25:14
  SPEAKER_01: Is that something you've learned along the way for coaching as long as you have, or yeah, is that something you've always kind of led with?
• 25:19
  SPEAKER_00: Yeah, I think it that and maybe my just innate personality.
• 25:23
  SPEAKER_00: Uh, I feel like I can, I I think I can at least relate to them pretty well.
• 25:27
  SPEAKER_00: Like I'm uh I'm easy to conversate with them.
• 25:29
  SPEAKER_00: Um I want to get to the point where like we're like we're we're in sync, we're in unison.
• 25:34
  SPEAKER_00: They know what to expect from me, I know what to expect from them.
• 25:36
  SPEAKER_00: And it's a cohesive bond and honestly a friendship that hopefully it lasts once they leave.
• 25:40
  SPEAKER_00: Love it.
• 25:41
  SPEAKER_00: Um, because I I think the best coaches are the best people persons.
• 25:44
  SPEAKER_00: Yeah.
• 25:44
  SPEAKER_00: Or people people, I guess.
• 25:45
  SPEAKER_00: Um, if you can interact with any human and articulate vernacular with any person, regardless of background, and uh relate to them in a facet where they trust you, uh, that's where you can start driving intent.
• 25:56
  SPEAKER_00: Like, yeah, showing results are great.
• 25:58
  SPEAKER_00: That kind of gets their foot in the door in the recruiting process.
• 26:01
  SPEAKER_00: But if they don't like you and they don't enjoy being around you, like it none of that matters anymore.
• 26:05
  SPEAKER_00: They're not gonna enjoy training.
• 26:06
  SPEAKER_00: The intent's out the window.
• 26:07
  SPEAKER_00: So, man, it's just being a good person, relating to them, talking to them about stuff that isn't voluble in training in school, like actually ask about their life and their family, you know, and their interests.
• 26:17
  SPEAKER_00: Um, that's what's gonna drive the relationship that drives intent.
• 26:21
  SPEAKER_01: I had a coach ask me a couple months ago and they were like, what is what makes a good coach?
• 26:25
  SPEAKER_01: And I was like, Well, obviously, we're being compared to wins and losses, health, availability.
• 26:30
  SPEAKER_01: But ultimately, when I think about that transcendent relationship, is are you getting invited to their wedding in five years?
• 26:36
  SPEAKER_01: Yeah.
• 26:36
  SPEAKER_01: Are you getting the text message that they're pregnant or they're getting married?
• 26:40
  SPEAKER_01: Like, are you getting those?
• 26:42
  SPEAKER_01: Did you make an actual impact on them?
• 26:43
  SPEAKER_01: Like you said, like those, those are the relationships that I seek out.
• 26:47
  SPEAKER_00: Yeah, that's how you know you did something right.
• 26:49
  SPEAKER_00: You know, when when kids still hold contact, when they're pros and they're living their lives, you know, starting families, having weddings, you know.
• 26:55
  SPEAKER_00: That's what I really look forward to.
• 26:56
  SPEAKER_00: And that makes me it's it's fulfilling, you know, like you had an impact on somebody's life enough for them to include you once they're out of this like blip of the radar.
• 27:06
  SPEAKER_00: Exactly.
• 27:06
  SPEAKER_00: Uh that's that's the end goal.
• 27:07
  SPEAKER_00: Yeah, winning and losing fun, sport that comes and goes, but the people they they don't.
• 27:11
  SPEAKER_00: Like it's a revolving door of new humans every year.
• 27:14
  SPEAKER_00: But uh sometimes those relationships fickle away, but the the ones that stick around for a lifetime, uh, as just human nature, like that's what you crave is relationships and interaction with community.
• 27:25
  SPEAKER_00: So for that to last as long as it does for some kids, like that's what it's all about.
• 27:30
  SPEAKER_01: So you're building relationships in the off-season, obviously, with the athletes to foster that professional growth, but also building relationships with them within their bodies, right?
• 27:39
  SPEAKER_01: Like having control of the body.
• 27:40
  SPEAKER_01: So after we transit, you know, transition out of the gymnastics, what would be the next, I guess, block or or what you're working towards?
• 27:47
  SPEAKER_00: So just kind of macro working backwards.
• 27:50
  SPEAKER_00: If the goal is physicality, so in volleyball, physicality's term, jumping eye and hitting hard.
• 27:54
  SPEAKER_00: Um, so if the goal is to be more physical, uh there's two facets, or three really, that I think the most important is the genetic ceiling.
• 28:02
  SPEAKER_00: That's always gonna be the limiting factor.
• 28:03
  SPEAKER_00: Some people got it, some people don't.
• 28:05
  SPEAKER_00: It just it is what it is.
• 28:06
  SPEAKER_00: And then the next facet is gonna be the technical skill of the approach or the arm swing, uh, refining that skill to be as efficient as possible.
• 28:13
  SPEAKER_00: Um, and then the last thing is the the structures that make up what the skill is using, uh, which is what we can really have our fingertips on.
• 28:21
  SPEAKER_00: Um, so identifying the structures.
• 28:23
  SPEAKER_00: So for me, I think the most important structure is gonna be the stretch shortening cycle, which is very multifaceted.
• 28:28
  SPEAKER_00: Um, it's very nuanced.
• 28:30
  SPEAKER_00: There's a lot of players that play into that.
• 28:32
  SPEAKER_00: Um, it's not just the tendon's ability to store and release energy.
• 28:36
  SPEAKER_00: You're you have these proprioceptors within the muscle cell of like the muscle spindles that play into that, and even more so on like the sarcomeria of the Titan that acts like a microtendon.
• 28:45
  SPEAKER_00: And there's all these facets that play into the stretch shortening cycle.
• 28:49
  SPEAKER_00: Uh so now that we've identified these structures and facets that are going to play into that, it's like how do we drive adaptations into these?
• 28:55
  SPEAKER_00: They're really just passive structures, tendons, tighten, uh, the muscle spindle, they're all passive.
• 29:00
  SPEAKER_00: Obviously, uh muscle tissue is contractile tissue and it has a role, but the passive structures are what drives efficiency and outputs in the stretch shortening cycle.
• 29:08
  SPEAKER_00: So now the way we've identified the structures, like how do we develop that?
• 29:12
  SPEAKER_00: Uh so working backwards is um we've we've identified that the eccentric contraction is gonna be the most potent to drive serious adaptation into these passive structures.
• 29:22
  SPEAKER_00: Um, so we obviously don't want to jump just right into weight releasers.
• 29:25
  SPEAKER_00: Uh, like it'd be great if you could, but you have to work into your contractile tissue and your nervous system's ability to handle that intensive training.
• 29:34
  SPEAKER_00: Um, so as you're refining the skill, the movements you're gonna use to drive the adaptations through the eccentric, um, you also have to make sure like the contractile tissue, these passive structures in your nervous system can handle that style of training.
• 29:47
  SPEAKER_00: Uh, so this idea of why we're doing these remedial gymnastics, we're doing uh a lot of long-duration yielding isometrics, um, like extreme, two, three, four minutes in a position.
• 29:56
  SPEAKER_00: Um, because I really think like there's truly two contraction types.
• 30:01
  SPEAKER_00: I think the isometric falls in between uh yielding or overcoming.
• 30:05
  SPEAKER_00: Uh, yielding is gonna bias eccentric adaptations because you're uh the contraction is going with gravity in the same way the eccentric is.
• 30:11
  SPEAKER_00: And an overcoming isometric, you're trying to shorten against gravity the same way a concentric is, and the adaptations bias concentric.
• 30:17
  SPEAKER_00: So you find this small middle ground where I think the isometric is not truly its own.
• 30:22
  SPEAKER_00: Uh so it will bias yielding isometrics early as the most remedial form of an eccentric, um, where we're gonna try to get in these upmost lengthened positions because we're trying to alter the the fourth length curve of the muscle cell.
• 30:33
  SPEAKER_00: Uh, for us, we're trying to create efficient movers early, this global awareness of body.
• 30:37
  SPEAKER_00: So you need to be able to get into end ranges of motion and create tension.
• 30:41
  SPEAKER_00: Uh, so with that, most all of our yielding isometrics are gonna be in these extreme end ranges because we're trying to alter the length tension curve by able to contract and create tension in the end ranges that are sustainable.
• 30:51
  SPEAKER_00: Uh to in the in the macro, be able to have stability when we're overloading these things and getting more complexity.
• 30:58
  SPEAKER_00: So uh, if we want stability in the end ranges, yielding isometrics are a great intro to that.
• 31:03
  SPEAKER_00: And uh, like anything, you don't you don't need load or uh anything, the driver of intensity is time.
• 31:09
  SPEAKER_00: So instead of progressing positions and loading, we just progress time.
• 31:12
  SPEAKER_00: We compound two, three to four minutes.
• 31:15
  SPEAKER_00: And um, so for a split squat, for example, if we're doing uh yielding isometric in a split squat and we're trying to bias uh the end range of knee flexion, trying to create proximal and distal adaptation to create length and add sarcomeres to create mobility.
• 31:29
  SPEAKER_00: Um, so we'll get in this end range position and we would like to go off a deficit.
• 31:33
  SPEAKER_00: So now the pelvis is kind of sinking deeper into this end range, so you're getting obviously an adaptation on the opposite end of the quad and like the rectus femoris and getting uh that knee behind the pelvis.
• 31:42
  SPEAKER_00: So you're creating length there and obviously length in the proximal end of knee flexion on the front knee.
• 31:47
  SPEAKER_00: Uh at the end of the day, like the quads are a big player for jumping.
• 31:50
  SPEAKER_00: Uh, you need to be the quads that you need to be as robust as possible, not just strong and powerful.
• 31:55
  SPEAKER_00: Like, can they do all these things in every facet of range of motion from the end range to the shortest range?
• 32:01
  SPEAKER_00: Are they capable to do all those things?
• 32:03
  SPEAKER_00: Because sport is chaos, and you're gonna get exposed into those positions, whether it's a microsecond or longer.
• 32:08
  SPEAKER_00: So exposing them early into those end ranges with time.
• 32:11
  SPEAKER_00: So yielding isometrics, getting into these long duration yielding isometrics.
• 32:15
  SPEAKER_00: Uh for the lower body, I really like a split squat.
• 32:17
  SPEAKER_00: A lot of people do this.
• 32:18
  SPEAKER_00: Um, we'll typically buy us like a polyquiness split squat.
• 32:21
  SPEAKER_00: So the first variation is gonna be front foot elevated.
• 32:24
  SPEAKER_00: Okay.
• 32:24
  SPEAKER_00: So one foot is gonna go up.
• 32:26
  SPEAKER_00: Now, the the most important thing here is gonna be one, getting your back knee behind the pelvis.
• 32:31
  SPEAKER_00: We want to keep that hip extended as long as you can maintain this idea of this hollow body position.
• 32:36
  SPEAKER_00: Again, translating gymnastics into all these skills, letting the knee go forward because we want to close knee flexion.
• 32:42
  SPEAKER_00: It's okay if the heel drifts off.
• 32:44
  SPEAKER_00: We don't want to be excessive.
• 32:45
  SPEAKER_00: Okay, the back heel is gonna stay straight up.
• 32:48
  SPEAKER_00: If you ever see the back heel drifting down towards the ground, that means they're offloading load into the back heel, which we don't want.
• 32:54
  SPEAKER_00: We want to think like 80-20.
• 32:56
  SPEAKER_00: Okay.
• 32:56
  SPEAKER_00: So typically when we're holding this position, we're gonna hold for a cumulative of two minutes to start.
• 33:01
  SPEAKER_00: Okay, I like to go 30 seconds on, 10 seconds off, 30 on, 10, 10 off, all on one leg before switching.
• 33:06
  SPEAKER_00: Okay.
• 33:06
  SPEAKER_00: Um, for here, we can go like five seconds.
• 33:08
  SPEAKER_00: Yeah, perfect.
• 33:09
  SPEAKER_00: Perfect.
• 33:09
  SPEAKER_00: So from here, we'll keep the hands on the hips, find tension in the midline, and then from there, we're hovering that back knee.
• 33:15
  SPEAKER_00: Just think millimeters off the ground, keep letting this knee come forward, forward, forward, forward.
• 33:20
  SPEAKER_00: Yes, keep this hip extended so you're active in the pelvis and the ribs and you're breathing.
• 33:24
  SPEAKER_00: So obviously, you're gonna find an extreme stretch on this.
• 33:26
  SPEAKER_00: Or trying to keep this distal end of this quad working really hard and relax.
• 33:32
  SPEAKER_00: So, as we as we progress this out over the course of six weeks, just adding complexity as they become more nuanced to the movement.
• 33:40
  SPEAKER_00: And honestly, they're they're pretty limber to start out with.
• 33:42
  SPEAKER_00: So, one thing we'll do is we'll add a box on the back foot.
• 33:46
  SPEAKER_01: Okay, just getting a deeper range of motion of both hips.
• 33:49
  SPEAKER_00: Exactly.
• 33:50
  SPEAKER_00: Because over time, this is gonna turn into like a true eccentric where you're just fighting yourself, not touching the ground.
• 33:55
  SPEAKER_00: So we're giving more space for the pelvis and the back knee to drift towards the ground, obviously putting more uh more like more tension on that trail rectus, and then obviously still closing knee flexion on the front leg.
• 34:07
  SPEAKER_00: So, same setup, nothing changes, just now the back foot is elevated.
• 34:11
  SPEAKER_00: And then from here, again, finding knee flexion, upright torso, and then from there, now we're hovering.
• 34:19
  SPEAKER_00: Yes, and then you're just embracing it and letting don't just embrace gravity, letting your pelvis drift down, closing this gap.
• 34:27
  SPEAKER_00: Same idea.
• 34:27
  SPEAKER_00: You can relax.
• 34:29
  SPEAKER_00: We'll hold this again.
• 34:30
  SPEAKER_00: Idea 30 on 10 off accumulating two to three minutes.
• 34:34
  SPEAKER_00: It's tough, it's tough.
• 34:36
  SPEAKER_00: Two, you're holding that for two to three minutes.
• 34:37
  SPEAKER_00: Yeah, yeah, it gets it gets hard.
• 34:39
  SPEAKER_01: Dude, you are careful.
• 34:42
  SPEAKER_00: Again, like like think when we're trying to create like the idea is you're trying to add circle mirrors and steers.
• 34:47
  SPEAKER_00: You're creating length, you need extreme amounts of time.
• 34:49
  SPEAKER_01: You need to have a high enough input to get for there a reason to be there in adaptation.
• 34:53
  SPEAKER_00: Yeah, exactly.
• 34:54
  SPEAKER_00: And I mean, it's one thing if you're loading time, it gets shorter, it's unloaded.
• 34:57
  SPEAKER_00: So the the the intent is time, that's where intensity is coming from.
• 35:00
  SPEAKER_00: Uh, last thing where we will add load, and now time might get shorter, where maybe we're only accumulating 60 seconds in total.
• 35:07
  SPEAKER_00: Um, we'll go Jefferson style with the barbell.
• 35:09
  SPEAKER_00: So we'll still stay both feet elevated.
• 35:12
  SPEAKER_00: Bar is gonna go in the middle.
• 35:14
  SPEAKER_01: I'm just holding this underneath me.
• 35:16
  SPEAKER_00: Yep, arms are gonna trail, they're splitting right under the pelvis, and now the the tension is still the weight's under your pelvis, so gravity's still going down, nothing changes, it just becomes loaded.
• 35:26
  SPEAKER_00: So, same exact setup.
• 35:31
  SPEAKER_00: And then from here, still finding the midline tension.
• 35:34
  SPEAKER_00: Yes, nice and upright, and we're hovering.
• 35:36
  SPEAKER_00: Yes, and this same idea, keeping the hip extended, hollow bodied, 80% of the work on this front quad, keeping the torso upright and breathing, and relax.
• 35:47
  SPEAKER_00: So it's just an idea of general to specific with time and complexity with the range of motion, and then obviously adding load.
• 35:54
  SPEAKER_00: Once we get into like the loaded positions again, we won't work up to two minutes.
• 35:58
  SPEAKER_00: It might be a minute cumulative of 20 on, 10 off instead of 30 on, 45 on, 60 on.
• 36:04
  SPEAKER_00: So um, it's just this idea general to specific, with again the goal of just adding sarcomeres and series, length, awareness, because you're getting in these deeper end ranges and creating tension, which awareness is from there as we're this idea of progressing the eccentric contraction, um, general to specific.
• 36:19
  SPEAKER_00: For us, specific is a stretch shortening cycle.
• 36:21
  SPEAKER_00: Um, so we were doing time with the yielding isometrics.
• 36:24
  SPEAKER_00: Now I've progressed to more technical skill with some maximal eccentrics, extending the lowers out six, eight, ten seconds, smooth into the bottom, and also the three-position yielding isometrics.
• 36:34
  SPEAKER_00: Um, I like to view the three-position pauses almost like another way to overload with time.
• 36:38
  SPEAKER_00: Uh, this allows us to obviously still work through the full range of motion, uh, but now you're isolating disadvantageous positions within the range of motion, specifically the mid-range and the bottom.
• 36:49
  SPEAKER_00: Um, so now instead of like traditional concentric training where that eccentric might be a second, and that disadvantageous position is only getting a millisecond.
• 36:57
  SPEAKER_00: Um, now we can overload that same load of you know, submaximal 60 to 80 percent.
• 37:02
  SPEAKER_00: But now instead of a half a second, you're spending eight seconds, six seconds, four seconds in that disadvantageous range.
• 37:08
  SPEAKER_00: And the the goal is still creating awareness because at this point in time we're still working on a technical skill, the squat or the chin up.
• 37:13
  SPEAKER_00: Uh, but getting into these disadvantageous positions, still trying to find lines of tension, create a ton of awareness in these disadvantageous positions so you can still create tension where we want tension to come from and still produce force out of these extreme end ranges.
• 37:26
  SPEAKER_00: So this idea of still trying to get the just the body as a whole as robust as possible to again handle advanced methods.
• 37:33
  SPEAKER_00: So now we're working this idea of just general tissue with yielding isometrics.
• 37:38
  SPEAKER_00: Now we're working more technical skill of weight room movements, but still overloading like uh specific lines of tension and specific skills like a squat and the quads, for example.
• 37:47
  SPEAKER_00: From the squat standpoint, we I'm very Olympic style, so the torso angle should really never shift.
• 37:52
  SPEAKER_00: And obviously, being on the slant board is gonna help that out.
• 37:54
  SPEAKER_00: Yep.
• 37:54
  SPEAKER_00: So we'll bias knees going forward first, so you're going a little too high.
• 37:58
  SPEAKER_00: So saying just knees breaking.
• 38:00
  SPEAKER_00: This is gonna be the first position.
• 38:01
  SPEAKER_00: So try to keep your pelvis under you.
• 38:03
  SPEAKER_00: So you're kind of shifting your pelvis forward.
• 38:05
  SPEAKER_00: So it's that we'll go eight, and then we'll go 90 at the mid-range, which is gonna be the worst, but you're gonna keep pushing these knees forward.
• 38:10
  SPEAKER_00: So we'll go eight there, and then obviously into the bottom position, trying to keep the knees forward.
• 38:15
  SPEAKER_00: I'll honestly have you move your feet a little closer together so it'll get your hips out of it a little more and let the ankles move.
• 38:20
  SPEAKER_00: Yeah, same idea.
• 38:22
  SPEAKER_00: Eight, six, five, four, three, two, one.
• 38:23
  SPEAKER_00: And as you stand up, this is where we get a little more maybe unique instead of just pushing down, so go back in the bottom.
• 38:29
  SPEAKER_00: Think about pushing your knees forward to stand up.
• 38:31
  SPEAKER_00: Knees go forward as you're standing up.
• 38:33
  SPEAKER_00: Oh, so the idea is obviously all the tensions go in there with that Zercher setup, an aggressive setup, Anthony.
• 38:40
  SPEAKER_01: I'm not gonna lie, it's not a fun position to hold.
• 38:43
  SPEAKER_01: Um, and getting athletes, I know you've spent a lot of time now building trust, they understand why they're doing it.
• 38:48
  SPEAKER_01: Do you run into any roadblocks getting these young ladies that uh I'm not saying they don't have a bunch of muscle on their arm, but that that bar can be pretty uncomfortable sitting there of either workarounds to get that or to get them, convince them that this is value, like this is important because this might be the first time they've ever held a bar like this.
• 39:07
  SPEAKER_01: They've used to holding it on their back or maybe on the front.
• 39:09
  SPEAKER_01: This is different.
• 39:10
  SPEAKER_00: Yeah, yeah.
• 39:10
  SPEAKER_00: I honestly know.
• 39:12
  SPEAKER_00: I think it goes back to the relationship of trust building.
• 39:14
  SPEAKER_00: And honestly, within the recruiting process, I'm lucky enough to like really sit down with these kids and explain like what's to come, and here's what can come of it.
• 39:21
  SPEAKER_00: Uh, so like the results.
• 39:23
  SPEAKER_00: Um, so they they understand the process, and this is part of the process.
• 39:26
  SPEAKER_00: And we're a very process-oriented team, trying to stay in the process.
• 39:29
  SPEAKER_00: So it's just part of it, and they know what to expect.
• 39:31
  SPEAKER_00: Um, but as far as the bar, we'll we'll opt for a thicker bar, um, more surface area covering more, it is more comfortable.
• 39:37
  SPEAKER_00: It's not perfect, but it's better than just a traditional barbell.
• 39:40
  SPEAKER_00: Whether it's a thick bar or throw fat grips on, makes it a little more comfortable.
• 39:43
  SPEAKER_00: And then just uh explaining why the zerture, I think it's really important to explain everything we're doing and why and the adaptations that come from and where it builds to.
• 39:50
  SPEAKER_00: So uh I really value the zerture because it's less technical to teach people that are just now learning to squat, which most of these kids are probably in, at least how we're gonna squat, um, with a really like upright torso and very like quad dominant squatting.
• 40:02
  SPEAKER_00: So this is a great way to one uh learn the skill of the squat uh with extending the time, the three position pauses, and obviously all the adaptations that come from that.
• 40:10
  SPEAKER_00: Uh, but the two to address the torso.
• 40:11
  SPEAKER_00: Uh the torso, we don't want it to be a limiting factor, front loading the torso, learning what the lines of tension are, um, them understanding all that.
• 40:19
  SPEAKER_00: Obviously, me explaining in a way like like not how you and I are communicating right now, but in a way it's quick, they can grasp the idea, um, all on the front end.
• 40:28
  SPEAKER_00: And I think, like I was mentioning, like the recruiting process, um, explaining all these things on the front end so they know what to expect.
• 40:34
  SPEAKER_00: It's not like it's not new, it's not shocking to them.
• 40:38
  SPEAKER_00: Um, they they signed up for this, you know, and this is part of the process.
• 40:41
  SPEAKER_00: So honestly, I've never really had an issue with it, surprisingly.
• 40:44
  SPEAKER_00: Uh, I like the Zercher because technically it's a lot.
• 40:47
  SPEAKER_00: You're insane.
• 40:48
  SPEAKER_00: Yeah, yeah, no.
• 40:49
  SPEAKER_00: Now, I used to honestly I used to do this out of the front squat, and the front squat's a way more technical lift.
• 40:54
  SPEAKER_00: You start coaching that a little too much.
• 40:56
  SPEAKER_00: It's a lot honestly easier to teach the zercher.
• 40:58
  SPEAKER_00: You just put the bar on the elbows, but the other end of the spectrum is this going back to you think the hollow body position.
• 41:03
  SPEAKER_00: You still have to protract these shoulder blades away.
• 41:06
  SPEAKER_00: You create this nice uh rounded upper back again, and you still have the same midline tension.
• 41:10
  SPEAKER_00: So, usually the limiting factor in the zercher is gonna be the torso, it's not gonna be the legs.
• 41:15
  SPEAKER_00: Obviously, your legs are a lot stronger than the torso, and the zercher is gonna kind of expose that idea.
• 41:20
  SPEAKER_00: Uh, but for us, we're really trying to isolate the quads uh as jumping athletes, uh big driver for us.
• 41:26
  SPEAKER_00: Um, just again, anecdotally, like um when you can get to have really obviously quality developed quads, I'd be able to handle a ton of uh just compliance and load and chaos um just from a health standpoint, and then obviously if you want to jump higher, you have to develop those things from a structural standpoint.
• 41:40
  SPEAKER_00: The skill matters, uh, but the most important structure that's gonna be involved if we're talking like approach and jumping high is the quads.
• 41:46
  SPEAKER_00: So hence why we're gonna bias a squat with most of all these like advanced methods.
• 41:50
  SPEAKER_00: So Zercher, uh it's obviously gonna go in the elbows.
• 41:53
  SPEAKER_00: How are you?
• 41:54
  SPEAKER_00: Are you coaching this?
• 41:56
  SPEAKER_00: Yeah, so with this, we want the elbows to come away, get the center of mass away.
• 42:00
  SPEAKER_00: You can do whatever you want with your hands, just keep tension in the fists.
• 42:03
  SPEAKER_00: So, what this is as this bar is shifting away, you're gonna start finding more tension on the midline.
• 42:08
  SPEAKER_00: And obviously, these things are gonna have to protract more.
• 42:10
  SPEAKER_00: So, we're still keeping the same idea of this hollow body position that shows up in gymnastics.
• 42:14
  SPEAKER_00: Exactly.
• 42:15
  SPEAKER_00: There's still this idea of keeping the ribs over the pelvis.
• 42:17
  SPEAKER_00: And then from here, we're gonna go on the slant board.
• 42:19
  SPEAKER_00: So I'm very Olympic style.
• 42:21
  SPEAKER_00: I'm gonna have you narrow your stance a little bit.
• 42:22
  SPEAKER_00: Okay.
• 42:23
  SPEAKER_00: So with this, maintaining this hollow body positions, elbows stay in front.
• 42:27
  SPEAKER_00: If anything, they start drifting out as you squat.
• 42:29
  SPEAKER_00: Okay.
• 42:30
  SPEAKER_00: So we're gonna do a three position, the top, the mid-range, and the bottom.
• 42:32
  SPEAKER_00: We're gonna hold eight seconds in each position for two reps.
• 42:35
  SPEAKER_00: So think 24 seconds on the eccentric.
• 42:37
  SPEAKER_00: Uh, it gets tough.
• 42:38
  SPEAKER_00: Okay.
• 42:39
  SPEAKER_00: Um, so the first position, you're breaking at the knees, so knees go forward and the butt going just straight down.
• 42:44
  SPEAKER_00: And we're gonna hold stop right there.
• 42:46
  SPEAKER_00: And then from there, we're gonna think eight, seven, six, five, four, three, two, one, ninety knees still go forward, pelvis stays over the rib.
• 42:56
  SPEAKER_00: Did you act with them, breathe?
• 42:57
  SPEAKER_00: Three, go, hold it.
• 42:57
  SPEAKER_00: There, eight, seven, six, five, four, three, two, one.
• 43:04
  SPEAKER_00: Maintain the breath.
• 43:05
  SPEAKER_00: Knees go forward, don't relax.
• 43:06
  SPEAKER_00: Knees go forward, forward, forward, forward, forward, forward, hold it.
• 43:09
  SPEAKER_00: Eight, seven, six, five, four, three, two, one.
• 43:16
  SPEAKER_00: Now knees are gonna go forward out of the bottom.
• 43:18
  SPEAKER_00: Keeping tension here.
• 43:19
  SPEAKER_00: Forward, forward, forward, forward, stand up, forward, forward, forward, forward, forward, forward, forward, forward, forward.
• 43:23
  SPEAKER_00: Yes, and then we're going again.
• 43:25
  SPEAKER_00: Ready?
• 43:25
  SPEAKER_00: Here we go.
• 43:26
  SPEAKER_00: And you're down, hold it, breathe.
• 43:27
  SPEAKER_00: Eight, seven, six, five, four, three, two, one, ninety, don't relax.
• 43:35
  SPEAKER_00: Knees forward, keep your ribs over your pelvis.
• 43:36
  SPEAKER_00: Hold it, hold it there.
• 43:37
  SPEAKER_00: Eight, seven, six, five, four, three, two, one.
• 43:43
  SPEAKER_00: Come on, fight it.
• 43:44
  SPEAKER_00: Breeze, squeeze, squeeze in the bottom, hold it.
• 43:46
  SPEAKER_00: Knees forward, hold it, eight, seven, six, five, four, three, two, one, knee stand up, go, go, go, go, go, go, go, go.
• 43:55
  SPEAKER_00: Yes, relax.
• 43:56
  SPEAKER_00: Yes, sir.
• 43:56
  SPEAKER_01: Yo, you are a terrible person.
• 44:00
  SPEAKER_01: There's a there's a I feel bad for those kids, bro.
• 44:04
  SPEAKER_00: You gotta you gotta risk it for the biscuit.
• 44:06
  SPEAKER_00: Yeah.
• 44:07
  SPEAKER_00: Um there's I mean I think in college athletics you fall in this trap of like people are too conservative and training.
• 44:13
  SPEAKER_00: There's this this idea of like load management, you know.
• 44:15
  SPEAKER_00: Uh college athletes are not overtrained, they're undertrained, they don't train hard enough.
• 44:19
  SPEAKER_00: Um, this load management idea becomes because they're undertrained and they're being exposed to sport and shit that they've never been exposed to, never any level of intent or anything.
• 44:29
  SPEAKER_00: So you can really control that.
• 44:30
  SPEAKER_00: I think you need to like let the leash go in training.
• 44:33
  SPEAKER_00: Like this is this I it's it's hard because you're getting in positions you probably haven't been in, where extending the eccentric out, extreme time and attention, like that lactates building up in the quads, obviously.
• 44:42
  SPEAKER_00: Going to this idea of adding value if your results are better than everybody else's.
• 44:45
  SPEAKER_00: Um, it's because you're pushing the threshold a little more.
• 44:48
  SPEAKER_00: And I mean, we haven't found the ceiling, like we're gonna keep pushing this shit until I'm like, okay, this is too much.
• 44:52
  SPEAKER_00: Uh, but yes, I I love the Zercher uh from the variation of the technical standpoint, the loading on the midline.
• 44:58
  SPEAKER_00: If you can imagine putting 225 on that bar, do the same thing.
• 45:01
  SPEAKER_00: The limiting factor is gonna be the torso.
• 45:03
  SPEAKER_00: So you'll start seeing this position where you're just collapsing into the bottom, the pelvis is getting behind you because one, your posterior chain is way stronger than your quads.
• 45:11
  SPEAKER_00: We're trying to keep the quads the driver, hence the narrow stance on the slant board, and then with the front load.
• 45:16
  SPEAKER_00: Um, so it's gonna expose again, like from an assessment piece.
• 45:20
  SPEAKER_00: Obviously, obviously, we're trying to train a certain structure and skill, but an assessment standpoint, you're always gonna see okay, torso is going limiting factors torso.
• 45:27
  SPEAKER_00: How can we address that elsewhere?
• 45:28
  SPEAKER_00: Okay, quads are underdeveloped, they keep sitting back in their squat too much, they can't get their knees forward.
• 45:32
  SPEAKER_00: Maybe it's a knee flexion issue, an ankle issue, or maybe their posterior chain is just taking everything.
• 45:37
  SPEAKER_00: Uh, maybe they have knee pain, they don't want to load their quads, that all gets exposed into these kinds of things.
• 45:42
  SPEAKER_00: And you regress as normal.
• 45:43
  SPEAKER_00: I'm not gonna throw again 135 on the bar.
• 45:46
  SPEAKER_00: It might be 95 pounds for three weeks, as long as a the technical skill is more important than anything.
• 45:51
  SPEAKER_00: Uh, once a skill breaks down, uh like you've gone too far.
• 45:54
  SPEAKER_00: It's not a loading thing.
• 45:55
  SPEAKER_00: The load does not matter.
• 45:56
  SPEAKER_00: We're trying to create specific adaptation to the tissues where loading is not the priority, it's gonna be time and positions, and again, awareness is the key.
• 46:04
  SPEAKER_01: Is the intentional layering of that gymnastics movement where we are getting that protraction around the scaps and you are coaching them to stay in that high hip flexion?
• 46:13
  SPEAKER_01: Is that because you were trying to build into this?
• 46:15
  SPEAKER_01: Like that was that intentional?
• 46:16
  SPEAKER_01: Because the way you talked about the scaps moving around the rib cage and how much you were heavily coaching that and how I felt that when I was rolling, that is in fact this.
• 46:25
  SPEAKER_01: Yeah, it's with it with a load, which is it is revealing itself as well that's a lot of.
• 46:29
  SPEAKER_00: Going back to those these remedial gymnastic shapes that are necessary in all skill and they show up.
• 46:34
  SPEAKER_00: That's why we harp on that early.
• 46:35
  SPEAKER_00: Those sensations are gonna show up everywhere, whether it's a squat, a chin-up, a push-up, a volleyball skill, a football skill, they're gonna show face in some capacity.
• 46:44
  SPEAKER_00: So early exposure into again the most basic shape that's probably gonna show up in everything, which a lot of times, like if you can choose one shape, it's probably that hollow body position.
• 46:52
  SPEAKER_00: This idea of having midline tension of the ribs over the pelvis, that's probably gonna be your most prominent shape that's gonna show up in this space because uh when we're talking loading and stability, the midline tension you have to have, or again, the torso being the limiting factor, it's gonna go.
• 47:06
  SPEAKER_01: I know you said there's an expectations with the girls coming in.
• 47:08
  SPEAKER_01: They kind of have an idea of what you're gonna do, and you share a ton on social media, which I'm super grateful for.
• 47:13
  SPEAKER_01: And that's honestly, man, it's would intrigue me so much about you.
• 47:17
  SPEAKER_01: And seeing that so much, having an expectation of what it is.
• 47:21
  SPEAKER_01: I've never used the weight releaser situation.
• 47:25
  SPEAKER_01: Where did that start for you of integrating that or seeing that as a valuable input?
• 47:30
  SPEAKER_00: Yeah, yeah.
• 47:31
  SPEAKER_00: Um, I think influential-wise, my uh time at Houston with Alan Bishop and Bree Brown was my first exposure to weight releasers.
• 47:38
  SPEAKER_01: Bree Brown, incredible.
• 47:39
  SPEAKER_01: It was great.
• 47:40
  SPEAKER_00: Um, so that was my first exposure.
• 47:42
  SPEAKER_00: I didn't really understand the biomechanics too much.
• 47:44
  SPEAKER_00: Um, but I thought it was a nuanced method.
• 47:46
  SPEAKER_00: Like if they're doing it, there's probably some value to it.
• 47:49
  SPEAKER_00: Um, and then later in my career, once I got to SMU, Tim Carron came out with the book, The Strength Deficit, and he kind of goes more into the biomechanics side of like the eccentrics, and I take a lot of these biomechanical ideas and apply it.
• 48:01
  SPEAKER_00: Um, so though those two facets are like the influence for me to implement it.
• 48:05
  SPEAKER_00: And it's risky, it's really risky.
• 48:07
  SPEAKER_00: But again, if we're trying to drive serious adaptations to create serious results that are going to impact winning and losing, sometimes you have to take a risk.
• 48:15
  SPEAKER_00: You know, it's uh like at the end of the day, you don't want to do what everybody across the country is doing because you're gonna get the same results as anybody, and then what value do you bring if somebody else can do it?
• 48:22
  SPEAKER_00: Um, so that's kind of the mindset to start doing it.
• 48:25
  SPEAKER_00: And then I needed something to, yeah, submaxim these centrics, yielding isometric set, great.
• 48:30
  SPEAKER_00: But again, the adaptations we need at the passive structures, like we talked about, those aren't gonna yield those adaptations.
• 48:35
  SPEAKER_00: Those are gonna drive more awareness and just typical structural uh adaptations.
• 48:39
  SPEAKER_00: I need passive adaptations in the tendons and the tightening and the muscle spindles.
• 48:43
  SPEAKER_00: Uh, so I needed something that uh made sense and that was it.
• 48:46
  SPEAKER_00: And I luckily I had familiarity with it.
• 48:48
  SPEAKER_00: And it took years to like get it to a point where I feel really comfortable implementing with a team of 15 and have them running the sessions.
• 48:55
  SPEAKER_00: Um, but like any skill, like for myself as a coach, I've done it now probably six years and I've refined that skill.
• 49:01
  SPEAKER_00: So I'm in a place where it's just part of the program.
• 49:03
  SPEAKER_00: You know, it may look crazy to somebody else and it may look risky, which it is at first, but uh I've done it so so much now where it's not and it's just part of the program.
• 49:12
  SPEAKER_00: But again, I can't preface enough the adaptations that it yields from.
• 49:16
  SPEAKER_00: If the goal is uh passive structures of the tendon, the muscle spindle, and tighten, if you want to uh essentially utilize a stretch shortening cycle at a high level, like a tool like that is a necessity.
• 49:27
  SPEAKER_00: Um, now is there better tools out there that are on the forefront?
• 49:30
  SPEAKER_00: Probably.
• 49:31
  SPEAKER_00: I think flywheels are probably the closest thing.
• 49:33
  SPEAKER_00: And I'm dabbling my foot into that space.
• 49:35
  SPEAKER_00: I think logistically it makes more sense.
• 49:37
  SPEAKER_00: Um, again, just liability standpoint.
• 49:39
  SPEAKER_00: Like it's obviously weight releases are risky, flywheels aren't as risky.
• 49:43
  SPEAKER_00: Um, I haven't dabbled enough to go full just transition over.
• 49:47
  SPEAKER_00: Um, but if there is a way, like I would I would take it.
• 49:50
  SPEAKER_00: As long as the adaptations are what I'm searching, I don't care about the method.
• 49:53
  SPEAKER_00: I'm not married to method, I'm married to what's gonna yield the best adaptations possible.
• 49:57
  SPEAKER_00: So for right now, that's weight releasers.
• 49:59
  SPEAKER_00: If we're trying to bias the eccentric contraction, uh a lot of times traditionally in um normal training, people think I'm gonna do an eccentric block of training.
• 50:07
  SPEAKER_00: We'll just do some, you know, four or three, six second lowers with typical submaximal weight, uh, which is which is fine.
• 50:14
  SPEAKER_00: I think there's a place early in a in a training block when again we're trying to establish um the tissue tolerance and the capacity for tissue to handle something like this.
• 50:21
  SPEAKER_00: Uh, but it's not the end-all be-all.
• 50:24
  SPEAKER_00: Okay.
• 50:24
  SPEAKER_00: Uh obviously the eccentric is much stronger than the concentric.
• 50:27
  SPEAKER_00: Um, so you have to find a stimulus to overload the eccentric more than what the concentric can handle if you want to drive an adaptation of getting the eccentric stronger.
• 50:34
  SPEAKER_00: So introducing weight releasers.
• 50:36
  SPEAKER_00: A lot of times when people are setting these up, um, there there's a there's an art to this.
• 50:41
  SPEAKER_00: Uh, there's really an art because it can go wrong really fast.
• 50:44
  SPEAKER_00: Going talking about like you want to be aggressive in training and drive serious adaptations, you have to risk a little bit.
• 50:48
  SPEAKER_00: I think something like this can be a little risky if you have no experience in it.
• 50:51
  SPEAKER_00: Uh, so when you're setting this up, obviously plates can go on.
• 50:54
  SPEAKER_00: We'll always double hook this.
• 50:56
  SPEAKER_00: So one hook goes on, obviously, to keep the plate down.
• 50:59
  SPEAKER_00: Yep.
• 50:59
  SPEAKER_00: We'll go weight releaser on.
• 51:01
  SPEAKER_00: We're gonna keep like an inch space between the hook and the weight releaser, and then we're gonna go another um clip down to kind of lock that weight releaser in place because these things move.
• 51:11
  SPEAKER_00: And obviously, when you're unracking the bar and these things are shaking, if you have like an uneven unrack, this thing can slide down the bar, and you you can imagine how that can go wrong.
• 51:19
  SPEAKER_00: So we'll always double clip this deal on.
• 51:21
  SPEAKER_00: All right, so obviously, what we're working towards is utilizing the weight releasers.
• 51:24
  SPEAKER_00: So this is where the money's made for our program specifically.
• 51:27
  SPEAKER_00: Like again, we're trying to drive serious adaptation of the eccentric uh because overarching goal is we're trying to create a really robust stretch shortening cycle.
• 51:34
  SPEAKER_00: The eccentric is a massive player in the momentum going into that.
• 51:37
  SPEAKER_00: So if we can have the eccentric to add into the capacity to take on a lot of momentum, uh, you have to develop it.
• 51:42
  SPEAKER_00: And I think this is the best way that I know how right now.
• 51:45
  SPEAKER_00: Um, I'd love to find a safer, more alternative to this, to be completely honest.
• 51:49
  SPEAKER_00: Yeah, I've been playing around with like the flywheels.
• 51:51
  SPEAKER_00: I think flywheels are great for that reason.
• 51:52
  SPEAKER_00: Um, but this uh it works for us, so we're gonna keep hammering it until it doesn't work, to be completely honest.
• 51:57
  SPEAKER_00: So uh we'll use a back sweat for this because loading does matter.
• 52:00
  SPEAKER_00: Um, so obviously we're trying to load this pretty extensively, roughly with the weight on the concentric.
• 52:05
  SPEAKER_00: So the weight on the barbell is gonna be around 70 to 75 percent, so nothing too extensive.
• 52:09
  SPEAKER_00: Um, but the weight on the hooks, so the overall weight, we want to get up to like 100, 110, 120, 125.
• 52:17
  SPEAKER_00: So super maxillar loading that eccentric more than the concentric can ever handle.
• 52:21
  SPEAKER_00: Um, so with this back squat, so get set up how you'll normally back squat.
• 52:25
  SPEAKER_00: Be honest with you, Anthony.
• 52:26
  SPEAKER_00: I have never used weight releasers, my friend.
• 52:28
  SPEAKER_00: Ah, you'll be right.
• 52:29
  SPEAKER_00: Just act like they're not there.
• 52:32
  SPEAKER_00: All right.
• 52:32
  SPEAKER_00: So from here, when you're walking out, you want to be as cognizant as you can.
• 52:36
  SPEAKER_00: So take your time.
• 52:38
  SPEAKER_00: Well, obviously, these hooks are shaking, no rush to get into the weight.
• 52:41
  SPEAKER_00: Yep.
• 52:41
  SPEAKER_00: So, same idea with the Zercher.
• 52:43
  SPEAKER_00: We want to keep this really vertical torso, move those feet a little closer together and think we're trying to bias a quad, so the knees have to bend, so the knees are gonna go forward.
• 52:51
  SPEAKER_00: So, with this, we're gonna do five concentric reps in a cluster, a three plus two.
• 52:55
  SPEAKER_00: So, the first rep of each cluster has the hooks.
• 52:58
  SPEAKER_00: Every rep's gonna be a six-second lower on the eccentric, even without the hooks.
• 53:01
  SPEAKER_00: All right.
• 53:02
  SPEAKER_00: So I'll start you and stop you every time.
• 53:03
  SPEAKER_00: Okay.
• 53:04
  SPEAKER_00: So here we go, take a breath, find that midline tension, and we're down.
• 53:06
  SPEAKER_00: Here we go.
• 53:07
  SPEAKER_00: Six, five, four, three, two, one, and go.
• 53:13
  SPEAKER_00: Five, go, go, go, go, go, yes, and then going again.
• 53:15
  SPEAKER_00: Here we go.
• 53:16
  SPEAKER_00: Down six, five, four, three, two, one knees forward, go.
• 53:22
  SPEAKER_00: Yes.
• 53:22
  SPEAKER_00: And then again, down six, five, four, three, two, one knees forward, go.
• 53:28
  SPEAKER_00: Yes, and then we're racking it.
• 53:30
  SPEAKER_00: Then we're going back.
• 53:32
  SPEAKER_00: Two more.
• 53:33
  SPEAKER_00: Take a second, gather yourself.
• 53:34
  SPEAKER_00: Focusing going back on.
• 53:38
  SPEAKER_00: We're gonna slow this out a little more.
• 53:41
  SPEAKER_00: You want to embrace the bottom.
• 53:42
  SPEAKER_00: Obviously, think disadvantageous position, length on the quad, so max knee flexion.
• 53:46
  SPEAKER_00: So you want to embrace that bottom.
• 53:48
  SPEAKER_00: Okay.
• 53:48
  SPEAKER_00: So slow it down, embrace it, fight as much as you can.
• 53:50
  SPEAKER_00: And then when I get to that bottom, you're going fast, fast, fast every time.
• 53:54
  SPEAKER_01: How much spate time are you going between these clusters?
• 53:56
  SPEAKER_00: Uh no more than 10 seconds.
• 53:57
  SPEAKER_00: Oh, wait, okay.
• 53:58
  SPEAKER_01: So we went a little I'm good at I'm good at maximizing my rest, period.
• 54:04
  SPEAKER_00: Take your time, get set up, find the rhythm, take a breath, squeeze the abs, and we're down.
• 54:07
  SPEAKER_00: Here we go.
• 54:08
  SPEAKER_00: Six, five, four, three, two, one, go fast.
• 54:14
  SPEAKER_00: Yay, and down.
• 54:15
  SPEAKER_00: Six, five, four, three, two, one, knee, four.
• 54:21
  SPEAKER_00: Go.
• 54:21
  SPEAKER_00: Yes, and rack it.
• 54:22
  SPEAKER_00: Great.
• 54:23
  SPEAKER_00: Easy money.
• 54:24
  SPEAKER_00: Just act like they're not there.
• 54:26
  SPEAKER_00: They come off the bar.
• 54:26
  SPEAKER_00: It's all good.
• 54:28
  SPEAKER_01: And you're doing that.
• 54:30
  SPEAKER_00: That is your primary bilateral lift with the girl squat.
• 54:34
  SPEAKER_00: Yeah, squatting.
• 54:34
  SPEAKER_00: Uh, really bias the squat for it, because just you can do so much out of it.
• 54:38
  SPEAKER_00: Hence, you see the three position yielding isos, overcoming isometrics out of it, the weight releasers, any counter movement jumps we're doing out of it.
• 54:45
  SPEAKER_00: Um, you can just do so much out of that from a logistically standpoint in our in our sessions with the equipment we have and the amount of kids we have.
• 54:53
  SPEAKER_00: I just get the most out of that specifically.
• 54:56
  SPEAKER_00: Like we don't we don't have pitch arcs or leg presses or anything along those lines.
• 55:00
  SPEAKER_00: So, uh, what's gonna move the needle for us for the most, uh, with obviously the range of motion being like a big driver, where can I maximize knee flexion and load under some stability?
• 55:09
  SPEAKER_00: Uh, insert the squat.
• 55:10
  SPEAKER_00: So hence why we take, I mean, eight to ten weeks to master the technical standpoint before putting on the hooks.
• 55:16
  SPEAKER_00: Like I said before, uh technical mastery is anything.
• 55:19
  SPEAKER_00: Yeah, uh, as soon as the technique starts breaking down, you you've gone too far.
• 55:23
  SPEAKER_00: We don't ever want to succumb to loading.
• 55:26
  SPEAKER_00: Um, so I never put kids in a position where I'm chasing the load on the bar of the hooks.
• 55:31
  SPEAKER_00: If anything, like you could change the weight on the bar.
• 55:33
  SPEAKER_00: It's fine.
• 55:34
  SPEAKER_00: As long as you're technically sound because we're trying to isolate specific lines of tension uh within the quads that again we're trying to translate into jumping later into the summer.
• 55:42
  SPEAKER_00: And obviously, just being able to maintain torso position, where's your pelvis at, letting the knees travel forward to keep the tension on the quads?
• 55:49
  SPEAKER_00: All those things are more important than loading with this.
• 55:52
  SPEAKER_00: So uh don't ever succumb to just throwing as much weight on the bar and say, like, I'm fighting it, but but your ass is getting back to the wall as it's turning into an RDL, and like you're just loading the posterior chain because you can get that more efficiently elsewhere.
• 56:04
  SPEAKER_00: Uh with the squat, again, we're trying to bias the quads, and I think this for us, this is the most efficient thing to chase load and then a technical standpoint and put as much tension into deep knee flexion.
• 56:14
  SPEAKER_01: What do the girls that um I mean you're going above a hundred percent, like you said, with with the their weight releasers when their first that weight hits them, that amount of weight, like yeah, like is there some sort of like trust thing, like being like, this is heavy.
• 56:29
  SPEAKER_01: It's normal, that's probably the heaviest thing they probably put on their back.
• 56:31
  SPEAKER_00: A thousand percent.
• 56:32
  SPEAKER_00: So it's uh I usually say like the first session with this is a wash because you're you're learning how to just dance with the hooks, it's a song and dance.
• 56:40
  SPEAKER_00: So learning how to re-rack them, the the patience and the unrack, creating tension.
• 56:45
  SPEAKER_00: Uh so the first session is usually a wash, it's like an introduction to weight releasers.
• 56:49
  SPEAKER_00: Um, so when we start this out from a loading percentage standpoint, uh we use uh some maximal weights on the bar, so 70 to 75%, always on the bar, no more than that, because it's not about the concentric at all.
• 57:00
  SPEAKER_00: I just need them to stand up technically sound, but it's about the lower.
• 57:04
  SPEAKER_00: Um, so we'll start 70% on the bar and then we'll start with 30% on the hook.
• 57:08
  SPEAKER_00: So that's gonna equate to 100.
• 57:10
  SPEAKER_00: Um, so I mean, think like for some people, this isn't gonna be much.
• 57:13
  SPEAKER_00: And if I don't feel comfortable with kids, like it just might just be an empty hook and 95 pounds in the bar.
• 57:18
  SPEAKER_00: Okay.
• 57:18
  SPEAKER_00: As long as like they are confident with the technical standpoint of really the unrack and re-racking.
• 57:23
  SPEAKER_00: Like after that, you're just squatting, yeah.
• 57:25
  SPEAKER_00: Um, especially on the concentric, the load is so light, you don't need to worry about the concentric at all.
• 57:29
  SPEAKER_00: Yeah, it's really the most important part is be cognizant of the unrack when you're having like super maximal loads.
• 57:35
  SPEAKER_00: After that, you're comfortable within that first week.
• 57:37
  SPEAKER_00: I mean, we're running with it.
• 57:38
  SPEAKER_00: They they catch on, they're good learners.
• 57:40
  SPEAKER_01: Dude, I for one, I love how you speak the coaching vernacular you choose, how you communicate, um, how you coach me up taking through that stuff.
• 57:49
  SPEAKER_01: Thank you for coming to Virginia Beach all the way from uh uh Dallas.
• 57:54
  SPEAKER_01: Yeah, yeah.
• 57:55
  SPEAKER_01: Um it's awesome to hear how great the program's doing, how much you enjoy coaching.
• 58:00
  SPEAKER_01: And I think you know, you hear coaches talk about like their life and um coaching and the the institution they're at or the team that they're at.
• 58:10
  SPEAKER_01: And I don't think coaches are very honest with their situation at all.
• 58:15
  SPEAKER_01: And hearing how just excited you were and you know, the life that you get to have outside of the sport, the the coach that you work with, and how they how the lines of communication you guys have, the trust what you have with the girls, it it's really cool to hear a coach that's that's happy.
• 58:32
  SPEAKER_01: And I I don't think a lot of people understand how rare that is in this space.
• 58:38
  SPEAKER_00: Yeah.
• 58:38
  SPEAKER_00: Yeah, I got uh I got pretty lucky with that standpoint.
• 58:41
  SPEAKER_00: Um I never thought I would have worked volleyball five years ago, but here we are.
• 58:44
  SPEAKER_00: It's the best like I took a risk.
• 58:46
  SPEAKER_00: You know, I was I've come from a basketball background, I was always a goal.
• 58:49
  SPEAKER_00: And I took a risk to transition out when we're moving to the ACC.
• 58:52
  SPEAKER_00: You know, that's that's big time basketball.
• 58:54
  SPEAKER_00: And I said, Big time.
• 58:55
  SPEAKER_00: Uh I I feel like it's investing.
• 58:57
  SPEAKER_00: I'm investing into a sport and a coach and a program that I think is gonna pay dividends, and it is, and it has, and it will continue.
• 59:03
  SPEAKER_00: Um, and you have to jump at risk.
• 59:05
  SPEAKER_00: You know, if you any any anybody with success stories, they take risk in some facet.
• 59:09
  SPEAKER_00: And right now that was my risk, and it and it's paying off.
• 59:11
  SPEAKER_00: And but yes, coaches, um, there's a lot of line, a lot of fronts, you know.
• 59:16
  SPEAKER_00: Um, I I truly believe you are in control of your own destiny and your own livelihood.
• 59:21
  SPEAKER_00: If you're unhappy with something, like change it.
• 59:23
  SPEAKER_00: You're in control to change your life.
• 59:25
  SPEAKER_00: So I've been lucky enough to be in positions where like I have the ability to change those things and manipulate my role and my position here at SMU with uh the coaching staff and the athletes to be in a position where I really tell people I have the best job in the world.
• 59:38
  SPEAKER_00: You know, I have the best coaching staff in the world.
• 59:40
  SPEAKER_00: Uh we are in sync, in unison with how we think and our and our goals.
• 59:44
  SPEAKER_00: Um, our kids are completely bought in, uh, the department's bought in, and volleyball is a rapidly growing sport.
• 59:50
  SPEAKER_00: Uh, like I mentioned, we're playing in Cowboys Stadium.
• 59:53
  SPEAKER_00: Like it's it's it's growing and it's it's a really fun part to be a part of.
• 59:57
  SPEAKER_00: But yeah, coaches and man, like you're in control.
• 59:59
  SPEAKER_00: You you write your own destiny.
• 1:00:01
  SPEAKER_00: Like I've I've had opportunity to leave the bigger programs, but like on paper, it looks better, you know.
• 1:00:06
  SPEAKER_00: Um, but that's not the case.
• 1:00:08
  SPEAKER_00: It's it's truly the people in your situation and what you make of it, you know.
• 1:00:11
  SPEAKER_00: Like it took me a while at SMU to make my situation what it is, but uh, I knew what I wanted, and I um just I a lot of it's luck.
• 1:00:19
  SPEAKER_00: Uh it's always luck, you know.
• 1:00:21
  SPEAKER_00: Like luckily, Sam, our head coach, is great and she values what I do.
• 1:00:25
  SPEAKER_00: So that's probably the lucky part.
• 1:00:26
  SPEAKER_00: Um, because that's not the case for a lot of people, and you understand that.
• 1:00:29
  SPEAKER_00: There's a lot of head coaches that like to micromanage, and luckily enough, she trusts what I do, and we've we've gotten great results, and we'll continue to win at a high level.
• 1:00:36
  SPEAKER_00: And you know, we're just running with it and see what happens.
• 1:00:38
  SPEAKER_01: Dude, I I love what you do, I love what you share.
• 1:00:41
  SPEAKER_01: Um, what how can people find you on on social media?
• 1:00:44
  SPEAKER_01: What is your attack?
• 1:00:45
  SPEAKER_00: Yeah, just Anthony Cockerel uh on Instagram.
• 1:00:47
  SPEAKER_00: That's the only platform I'm active on, no TikTok or Twitter or anything like that.
• 1:00:52
  SPEAKER_01: Yeah, uh thank you for coming to Virginia Beach.
• 1:00:54
  SPEAKER_01: If you follow my online program, you're probably gonna see these uh loaded eccentrics for time.
• 1:01:01
  SPEAKER_01: I'm sorry.
• 1:01:01
  SPEAKER_01: Miserable, miserable.
• 1:01:03
  SPEAKER_01: Um, but dude, thank you for coming.
• 1:01:04
  SPEAKER_01: Thank you for sharing me.
• 1:01:05
  SPEAKER_01: No, thank you.
• 1:01:06
  SPEAKER_01: This is a great time.
• 1:01:07
  SPEAKER_00: I appreciate it.
• 1:01:08
  SPEAKER_00: Thanks, brother.
• 1:01:09
  SPEAKER_00: Absolutely.
• 1:01:10
  SPEAKER_00: I really appreciate this opportunity.
• 1:01:12
  SPEAKER_01: Absolutely, D.