WEBVTT 00:00:09.839 --> 00:00:13.179 The mic is hot and the game is on. You're listening 00:00:13.179 --> 00:00:16.100 to News for the Nation podcast by Aces Nation 00:00:16.100 --> 00:00:19.480 where we talk about nutrition, sports performance, 00:00:19.839 --> 00:00:22.820 the journey of a student athlete and more. I'm 00:00:22.820 --> 00:00:28.300 Claire. I'm Zach. Time to level up. Welcome back 00:00:28.300 --> 00:00:31.859 sports fans. Today we're covering part two, I 00:00:31.859 --> 00:00:34.759 guess you could say of our case study where today 00:00:34.759 --> 00:00:38.960 I'll be going over a couple of unique cases that 00:00:38.960 --> 00:00:41.380 I've dealt with and what that progress looks 00:00:41.380 --> 00:00:44.299 like. So I'm going to take you in depth as to 00:00:44.299 --> 00:00:47.000 improvements that were made from testing perspective 00:00:47.000 --> 00:00:50.799 and some of the things we focused on from strength 00:00:50.799 --> 00:00:54.640 training in the weight room and how we evolved 00:00:54.640 --> 00:00:58.359 as they went through the respective time of the 00:00:58.359 --> 00:01:00.119 competitive season for both of these athletes. 00:01:00.600 --> 00:01:03.399 So, but first things first, Claire, you've been 00:01:03.399 --> 00:01:07.579 watching the Olympics. I have too. What are some 00:01:07.579 --> 00:01:13.780 of your favorite moments so far? Gosh, I feel 00:01:13.780 --> 00:01:17.599 like there have been a lot. Gymnastics has been 00:01:17.599 --> 00:01:20.780 fun to watch on the men's and women's side. So 00:01:20.780 --> 00:01:27.340 I think one would be both teams meddling at the 00:01:27.340 --> 00:01:32.719 Olympics in the team. So that's awesome. I'm 00:01:32.719 --> 00:01:35.900 trying to think swimming wise. What's happened 00:01:35.900 --> 00:01:38.920 one thing that surprised me was Katie Ledecky 00:01:38.920 --> 00:01:43.840 in the 800? Getting bronze But that's okay. I 00:01:43.840 --> 00:01:49.299 know But she like holds the best 20 times from 00:01:49.299 --> 00:01:53.219 one of their races was a 1500. Yeah, it was ridiculous 00:01:53.219 --> 00:01:58.680 to see that stat. Yeah Ridiculous So that was 00:01:58.680 --> 00:02:00.780 interesting but a lot of other great things with 00:02:00.780 --> 00:02:04.719 swimming the men won the four by 100 won gold 00:02:05.759 --> 00:02:11.180 I think women got silver in the 4x100. I can't 00:02:11.180 --> 00:02:13.919 remember what race it was, but I think we went 00:02:13.919 --> 00:02:19.400 1 -2 in maybe the women's 400 IM. I think that 00:02:19.400 --> 00:02:21.939 was it. I don't remember, but a lot of great 00:02:21.939 --> 00:02:24.840 swimming. I can't remember exactly the the placing 00:02:24.840 --> 00:02:27.180 and stuff, but it's just been really cool to 00:02:27.180 --> 00:02:32.520 watch and just cheer for USA. Yeah, so I've been 00:02:32.520 --> 00:02:38.479 watching Obviously we did the Six Nations podcast 00:02:38.479 --> 00:02:41.360 series, but I definitely watched the rugby, right? 00:02:41.840 --> 00:02:46.219 I'm really upset that the men's rugby sevens 00:02:46.219 --> 00:02:49.520 was so early. Like I missed all of it except 00:02:49.520 --> 00:02:52.439 for one match. Yeah, because it was before the 00:02:52.439 --> 00:02:55.300 opening ceremonies. Yeah, right. So they did 00:02:55.300 --> 00:02:57.500 it so early that I missed it. And I was a little 00:02:57.500 --> 00:03:02.389 upset because DuPont From the 11 squad their 00:03:02.389 --> 00:03:05.050 national team who was on six nations He was on 00:03:05.050 --> 00:03:07.849 the the seven squad here and they won the gold 00:03:07.849 --> 00:03:11.789 Wow, and he was a big part of it, too He was 00:03:11.789 --> 00:03:14.210 incredible. I saw some highlights. I didn't watch 00:03:14.210 --> 00:03:17.689 a match with France, but So yeah, I was upset 00:03:17.689 --> 00:03:20.449 that that happened so early, but man that USA 00:03:20.449 --> 00:03:26.560 women's bronze medal finish Oh incredible because 00:03:26.560 --> 00:03:29.479 Australia had a great uh they had a great try 00:03:29.479 --> 00:03:32.560 like 12 seconds before we did that at the end 00:03:32.560 --> 00:03:36.080 oh it was incredible that finish so uh that was 00:03:36.080 --> 00:03:38.240 one of the ones that I was really impressed with 00:03:38.240 --> 00:03:42.740 um and I've seen some soccer um watch USA men's 00:03:42.740 --> 00:03:45.919 and women's right now men doing really well I 00:03:45.919 --> 00:03:47.780 mean doing better than they have I think at any 00:03:47.780 --> 00:03:50.879 Olympics as far as scoring goes I'm taking that 00:03:50.879 --> 00:03:53.199 with a grain of salt because I don't feel like 00:03:53.199 --> 00:03:56.039 there are a lot of like top international guys 00:03:56.039 --> 00:03:58.500 playing soccer for their country in the Olympics 00:03:58.500 --> 00:04:02.479 because I feel like Euro Cup, World Cup, those 00:04:02.479 --> 00:04:05.340 things are probably more important to those players 00:04:05.340 --> 00:04:08.099 because we don't even have some of our top players 00:04:08.099 --> 00:04:11.520 playing for our Olympic team. So I'm taking it 00:04:11.520 --> 00:04:13.280 with a grain of salt, but it's good to see that, 00:04:13.280 --> 00:04:16.980 you know, men's team is doing well and women's 00:04:16.980 --> 00:04:20.939 teams continue to roll. So that's nice. Same 00:04:20.939 --> 00:04:23.360 with basketball. I've watched some basketball. 00:04:23.420 --> 00:04:25.639 I've watched some games that weren't even USA 00:04:25.639 --> 00:04:29.019 basketball that have been pretty good. So it's 00:04:29.019 --> 00:04:35.519 been been an interesting game so far. Yeah. Two, 00:04:35.819 --> 00:04:37.899 I guess a couple of other interesting things 00:04:37.899 --> 00:04:41.920 with field hockey I was watching earlier today. 00:04:42.699 --> 00:04:46.259 USA is not very good. Oh, I mean, I hate ranked 00:04:46.259 --> 00:04:48.180 women's field hockey, which is so interesting 00:04:48.180 --> 00:04:50.199 because I feel like it's a very popular sport 00:04:50.199 --> 00:04:53.470 here. I know, I hate to say it. I did watch them 00:04:53.470 --> 00:04:56.490 play against Argentina maybe like last week. 00:04:56.810 --> 00:05:01.029 We did not look very good, but interesting. I 00:05:01.029 --> 00:05:03.529 think they were playing Great Britain this morning. 00:05:04.149 --> 00:05:08.250 Not great. Yeah. Well, on a positive note though, 00:05:08.389 --> 00:05:12.110 didn't Men's Rowing, one of their groups won 00:05:12.110 --> 00:05:15.790 gold for the first time in like 60 years, something 00:05:15.790 --> 00:05:19.699 like that. I don't know if they won gold. No, 00:05:20.980 --> 00:05:25.139 but first time and since 1962 or something I 00:05:25.139 --> 00:05:32.339 believe was something like that. Yeah, I Don't 00:05:32.339 --> 00:05:34.939 know if you heard anything about the triathlon 00:05:34.939 --> 00:05:40.680 but I heard it got postponed Yeah, I they they 00:05:40.680 --> 00:05:43.959 postponed it and then it happened and apparently 00:05:44.269 --> 00:05:48.610 the water quality still wasn't great. So I don't 00:05:48.610 --> 00:05:52.389 remember where he's from, but one of the athletes 00:05:52.389 --> 00:05:56.610 finished and was, he got sick like 10 times right 00:05:56.610 --> 00:06:00.110 after. Wow. Wow. Wow. Yeah. I can only imagine. 00:06:00.250 --> 00:06:03.970 I mean, how much water you're ingesting swim. 00:06:04.430 --> 00:06:08.050 Yeah. So, yeah. Oh, not great. Apparently the 00:06:08.050 --> 00:06:11.959 level, the E. coli levels were quite high. Yeah, 00:06:11.959 --> 00:06:15.139 so what I saw was just from notifications that 00:06:15.139 --> 00:06:17.620 I've gotten was the day it was supposed to happen, 00:06:17.620 --> 00:06:19.540 they postponed it and then they had it the very 00:06:19.540 --> 00:06:22.779 next day. So I guess the levels had changed enough 00:06:22.779 --> 00:06:27.279 for them to continue on. But anyways, I mean, 00:06:27.339 --> 00:06:33.000 it's been it's been pretty good so far. The boat 00:06:33.000 --> 00:06:35.800 entrance was pretty unique, you know, I guess. 00:06:35.959 --> 00:06:37.240 I think it was the first time they've ever done 00:06:37.240 --> 00:06:41.240 something like that as an opening ceremony. Some 00:06:41.240 --> 00:06:44.300 of the artistic pieces that they had set around 00:06:44.300 --> 00:06:48.500 the scene were pretty good. Lady Gaga performance, 00:06:48.560 --> 00:06:51.819 I was impressed. I didn't see her performance. 00:06:52.439 --> 00:06:53.879 Oh yeah, yeah. She was like one of the first 00:06:53.879 --> 00:06:56.079 ones. She came out, she was singing in French 00:06:56.079 --> 00:06:58.980 for a while too, so it was nice. Interesting. 00:06:59.959 --> 00:07:03.060 Yeah. Yeah, yeah. But anyways, let's get into 00:07:03.060 --> 00:07:09.220 these case studies. I'm going to cover women's 00:07:09.220 --> 00:07:13.060 soccer player and a men's basketball player. 00:07:13.139 --> 00:07:17.279 I'm going to do a couple of different seasons 00:07:17.279 --> 00:07:19.100 here. So women's soccer, I'm going to talk about 00:07:19.100 --> 00:07:21.519 what we do, what we did off season. So it would 00:07:21.519 --> 00:07:23.579 have been in the springtime because their competitive 00:07:23.579 --> 00:07:26.199 season is in the fall and men's basketball. I'm 00:07:26.199 --> 00:07:29.420 going to talk about work that we did right before 00:07:29.420 --> 00:07:33.480 the season and then into the season throughout. 00:07:34.259 --> 00:07:38.870 So a lot of times Just to give you some backstory 00:07:38.870 --> 00:07:42.569 here, general backstory. A lot of times when 00:07:42.569 --> 00:07:45.290 research articles are put out, normally they're 00:07:45.290 --> 00:07:49.910 done on recreationally active people because 00:07:49.910 --> 00:07:54.329 they can't get athletes or whatever to participate. 00:07:54.509 --> 00:07:57.009 It's hard to get that inclusion there. So I'm 00:07:57.009 --> 00:08:00.709 going to give you people who are like my highest. 00:08:01.480 --> 00:08:05.180 Some of the highest like athletes I guess like 00:08:05.180 --> 00:08:07.319 highest level people that we had on the team 00:08:07.319 --> 00:08:11.699 and probably in the school at the time Just because 00:08:11.699 --> 00:08:14.420 I feel like it's important to know that even 00:08:14.420 --> 00:08:17.339 though you're already one of the top people you 00:08:17.339 --> 00:08:21.699 can still make improvements and these individuals 00:08:21.699 --> 00:08:24.839 definitely work hard at their craft in their 00:08:24.839 --> 00:08:29.160 sport and they also Invested a lot in themselves 00:08:30.230 --> 00:08:33.350 In training physical training. So anyways, let's 00:08:33.350 --> 00:08:36.090 let's get into soccer here. So again to preface 00:08:36.090 --> 00:08:41.789 these are college athletes at the time and This 00:08:41.789 --> 00:08:45.029 is all supervised and programmed by me. So I 00:08:45.029 --> 00:08:48.389 was in charge of these people So taking into 00:08:48.389 --> 00:08:50.809 account we did a lot of testing on the front 00:08:50.809 --> 00:08:53.389 end of these so I've got numbers to compare it 00:08:53.389 --> 00:08:58.759 to Let's get into the soccer one first This is 00:08:58.759 --> 00:09:04.600 the spring before her senior season. So this 00:09:04.600 --> 00:09:08.320 is her junior spring, important time to develop 00:09:08.320 --> 00:09:12.080 as a player. Really some of the things that we 00:09:12.080 --> 00:09:14.700 focused on in a lot of our pre -lifts. So we 00:09:14.700 --> 00:09:19.240 would do general warm up, get blood flow going, 00:09:19.779 --> 00:09:22.059 kind of wake yourself up, get your system ready 00:09:22.059 --> 00:09:24.899 to move, go through different ranges of motion. 00:09:25.379 --> 00:09:30.080 What I like to focus on are elements of core, 00:09:30.559 --> 00:09:33.519 maybe some glute elements if that's important 00:09:33.519 --> 00:09:38.980 to your sport, maybe a rotational movement if 00:09:38.980 --> 00:09:41.240 that's important, maybe a stability movement, 00:09:42.159 --> 00:09:44.820 some type of posterior shoulder because it's 00:09:44.820 --> 00:09:47.299 great for posture and to protect our shoulders 00:09:47.299 --> 00:09:50.460 and any type of pressing that we do, especially 00:09:50.460 --> 00:09:53.700 if you're an overhead athlete, someone who throws 00:09:53.700 --> 00:09:57.539 a lot or hits the ball overhead. And then I usually 00:09:57.539 --> 00:10:00.360 do a little bit more specific type of movements 00:10:00.360 --> 00:10:02.659 at the end to actually get you prepared for that 00:10:02.659 --> 00:10:05.700 first big movement that we're gonna do. So all 00:10:05.700 --> 00:10:08.379 the pre lifts are gonna be like that, but really 00:10:08.379 --> 00:10:11.879 I'll focus on kind of generally what the area 00:10:11.879 --> 00:10:14.200 of focus is through these different phases. So. 00:10:15.720 --> 00:10:19.200 What we wanted to do early on after we did our 00:10:19.200 --> 00:10:21.919 initial assessment is we wanted to kind of build 00:10:21.919 --> 00:10:24.879 up some Tolerance and move into a type of training 00:10:24.879 --> 00:10:29.100 that's called triphasic At the time I did a lot 00:10:29.100 --> 00:10:32.759 of Olympic weightlifting movements So I have 00:10:32.759 --> 00:10:35.059 got hang power clean in here. We did hang power 00:10:35.059 --> 00:10:38.120 snatch. I was still doing catching at this point 00:10:38.120 --> 00:10:42.279 Hadn't learned what I did later on after moving 00:10:42.279 --> 00:10:46.279 on from this place. So We did a lot of clean, 00:10:46.360 --> 00:10:49.740 some snatches, really our main emphasis movements. 00:10:50.179 --> 00:10:52.639 If it wasn't an Olympic lifting variation, we 00:10:52.639 --> 00:10:55.320 had a back squat. I also focused on rear foot 00:10:55.320 --> 00:10:58.159 elevated squat or Bulgarian split squat, as some 00:10:58.159 --> 00:11:00.320 people may call it, and then a bench press as 00:11:00.320 --> 00:11:03.659 well. So those were kind of my main timed movements. 00:11:03.720 --> 00:11:05.759 So the first thing we did was focus on eccentric. 00:11:06.700 --> 00:11:10.279 So we're focusing on different elements of like 00:11:10.279 --> 00:11:12.559 an exercise. In a squat, for instance, you go 00:11:12.559 --> 00:11:15.279 down. That's the eccentric component. There's 00:11:15.279 --> 00:11:16.940 the part at the bottom where you're changing 00:11:16.940 --> 00:11:19.919 from down to up. That's called amortization. 00:11:20.559 --> 00:11:23.039 A lot of people do ISOs in that little element 00:11:23.039 --> 00:11:27.080 before you go up from going down. And then we 00:11:27.080 --> 00:11:29.000 focused on the concentric movement part of it, 00:11:29.019 --> 00:11:31.879 which is us just executing the movement at a 00:11:31.879 --> 00:11:36.039 normal speed or a fast speed. So really, those 00:11:36.039 --> 00:11:38.539 are some of the things I decided our women's 00:11:38.539 --> 00:11:43.279 soccer team, we needed to increase the force 00:11:43.279 --> 00:11:48.360 that we could produce on the eccentric side. 00:11:48.500 --> 00:11:50.759 So we did a lot of eccentric work on the front 00:11:50.759 --> 00:11:54.740 end. So we spent two weeks doing some sub max 00:11:54.740 --> 00:11:58.480 eccentric work in our main movements, really 00:11:58.480 --> 00:12:04.059 focusing on three seconds down early on. A lot 00:12:04.059 --> 00:12:07.259 of our accessories at that point were upper body, 00:12:07.559 --> 00:12:10.080 hip dominant or glute dominant type of movements. 00:12:10.939 --> 00:12:15.159 some type of single leg and anything we could 00:12:15.159 --> 00:12:18.179 get from a pulling perspective to increase the 00:12:18.179 --> 00:12:20.340 upper body. I also focused on the hamstrings 00:12:20.340 --> 00:12:22.220 a little bit just to build up some strength in 00:12:22.220 --> 00:12:27.100 those areas. I also have some mobility in this 00:12:27.100 --> 00:12:29.500 post lift and then some upper body work. So I 00:12:29.500 --> 00:12:31.879 don't want to bore you with a lot of this intricate 00:12:31.879 --> 00:12:34.039 stuff here like going through sheet by sheet. 00:12:34.399 --> 00:12:38.360 But yeah, so the first two weeks we did go submaximal 00:12:38.360 --> 00:12:41.210 eccentric, which means we weren't at max we were 00:12:41.210 --> 00:12:43.970 i think the highest we went with 70 percent of 00:12:43.970 --> 00:12:47.549 their uh one rm and that was from testing the 00:12:47.549 --> 00:12:50.610 week before and then we went a week of sub our 00:12:50.610 --> 00:12:54.750 um super maximal so we went above we had spotters 00:12:54.750 --> 00:12:58.590 for this so it was easy for us to do uh the only 00:12:58.590 --> 00:13:03.919 place i didn't go above 100 percent was uh Instead 00:13:03.919 --> 00:13:06.139 of doing Bulgarian split squat we moved to split 00:13:06.139 --> 00:13:08.919 squat a little more stability and the ability 00:13:08.919 --> 00:13:11.220 to get out of it We kept the percentage low, 00:13:11.220 --> 00:13:14.320 but still focused on eccentric Back squat we 00:13:14.320 --> 00:13:16.700 had spotters on the side and a person behind 00:13:16.700 --> 00:13:19.279 so we had three people ready to help this person 00:13:19.279 --> 00:13:22.919 Get up to the top so they weren't Bringing the 00:13:22.919 --> 00:13:25.590 entire weight up himself Similar with bench press, 00:13:25.789 --> 00:13:28.330 we had spotters ready to help on the way up. 00:13:28.350 --> 00:13:30.870 So a lot of communication was happening here. 00:13:30.870 --> 00:13:33.710 Mainly the spotter behind was giving the down 00:13:33.710 --> 00:13:37.730 call, giving the one, two, three count, and then 00:13:37.730 --> 00:13:41.330 the up call for everyone to engage the bar as 00:13:41.330 --> 00:13:46.110 a unit. Continued on the same with my accessories 00:13:46.110 --> 00:13:49.450 from that. And then we moved into after our ISO 00:13:49.450 --> 00:13:53.409 phase, holding for three seconds, we moved into 00:13:54.269 --> 00:13:57.110 More of our just concept your faith getting back 00:13:57.110 --> 00:14:01.710 to training kind of a normal speed. So Same pre 00:14:01.710 --> 00:14:03.950 -lift emphasis now we're throwing in a couple 00:14:03.950 --> 00:14:07.889 different elements of our Olympic weightlifting 00:14:07.889 --> 00:14:11.190 Variations here. We did clean we did snatch. 00:14:11.210 --> 00:14:13.730 We also did a pull so we weren't catching and 00:14:13.730 --> 00:14:16.389 that was probably our heaviest one Because we 00:14:16.389 --> 00:14:18.929 could smaller range of motion we could do more 00:14:18.929 --> 00:14:21.389 right now. We're getting into a phase called 00:14:21.389 --> 00:14:24.809 APRE so What we're doing is trying to maximize 00:14:24.809 --> 00:14:27.549 the body's readiness in that day and see where 00:14:27.549 --> 00:14:31.350 we are and use that as a driver for development. 00:14:31.830 --> 00:14:34.090 So we use the same movements across for those 00:14:34.090 --> 00:14:36.470 three main ones. And then my accessories, I stayed 00:14:36.470 --> 00:14:40.230 with the same focus, whether that was a hip hinge, 00:14:41.409 --> 00:14:45.909 single legwork, like lunging, some type of range 00:14:45.909 --> 00:14:51.000 of motion, maybe some adductor. for groin strengthening 00:14:51.000 --> 00:14:54.179 and then some upper body push and pull to balance 00:14:54.179 --> 00:14:56.279 us out and keep us strong when we're trying to 00:14:56.279 --> 00:15:00.000 get pushed off the ball. So I spent three weeks 00:15:00.000 --> 00:15:03.840 actually in APRE and worked my way down as we 00:15:03.840 --> 00:15:08.779 were getting into our mid semester test. Then 00:15:08.779 --> 00:15:12.940 we retested, took a deload week. I think it was 00:15:12.940 --> 00:15:16.279 a week I called competition week. So we had We 00:15:16.279 --> 00:15:18.340 had different stuff going on. We got outside 00:15:18.340 --> 00:15:20.320 of the weight room to kind of de -load from what 00:15:20.320 --> 00:15:23.740 we had been doing because that eccentric work, 00:15:23.820 --> 00:15:26.860 the isometric work, and then the APRE stuff, 00:15:26.940 --> 00:15:30.480 I mean, that's a tough task for them to be able 00:15:30.480 --> 00:15:33.320 to handle. So it was definitely, it was good 00:15:33.320 --> 00:15:35.519 for us to get outside of the weight room for 00:15:35.519 --> 00:15:38.379 a little while, for just that one week. And then 00:15:38.379 --> 00:15:43.399 we jumped back into APRE. Because I had a week 00:15:43.399 --> 00:15:45.799 where there was an optional phase coming on so 00:15:45.799 --> 00:15:49.840 I just switched some emphasis there Following 00:15:49.840 --> 00:15:55.879 that we really loaded up on the Concentric phase 00:15:55.879 --> 00:15:59.100 of it. So we contrasted and what that means is 00:15:59.100 --> 00:16:06.440 we took a heavier weighted movement such as a 00:16:06.440 --> 00:16:10.940 back squat and then we move that into an unweighted 00:16:10.940 --> 00:16:13.179 movement. So we did a French contrast. This really 00:16:13.179 --> 00:16:15.139 what's called type of style. Like I've got back 00:16:15.139 --> 00:16:17.379 squat. We immediately went to some hurdle jumps. 00:16:17.519 --> 00:16:19.879 And then our next one was like a hang power clean 00:16:19.879 --> 00:16:22.539 where it's a little bit lighter than what we're 00:16:22.539 --> 00:16:25.340 doing for back squat. Range of motion is different. 00:16:25.399 --> 00:16:27.659 And then the last one, we did an assisted movement 00:16:27.659 --> 00:16:31.399 where we're not creating the force, but we're 00:16:31.399 --> 00:16:35.059 getting moved faster as we jump, right? So it's 00:16:35.059 --> 00:16:37.620 taking weight off of us at the bottom so that 00:16:37.620 --> 00:16:40.799 we can increase the rate at which we're jumping, 00:16:41.220 --> 00:16:44.620 not necessarily increasing the force which would 00:16:44.620 --> 00:16:46.919 have been achieved to the hurdle jump. So we 00:16:46.919 --> 00:16:50.399 did some different contrast training to mix it 00:16:50.399 --> 00:16:54.340 up and get exposure from high force movements, 00:16:54.919 --> 00:16:58.059 high velocity movements, weighted, unweighted, 00:16:58.139 --> 00:17:00.299 all those things together to try to create a 00:17:00.299 --> 00:17:02.840 stimulus that was going to be beneficial for 00:17:02.840 --> 00:17:06.720 power or force development. We spent a few weeks 00:17:06.720 --> 00:17:09.960 there Moved into a little more volume training 00:17:09.960 --> 00:17:12.859 after we got out of spring ball. So our contrast 00:17:12.859 --> 00:17:17.740 was mostly during their spring ball Component 00:17:17.740 --> 00:17:20.900 where they played a few few matches and then 00:17:20.900 --> 00:17:23.019 we got into a little bit of a pyramid scheme 00:17:23.019 --> 00:17:26.960 still trying to keep the rate of force development 00:17:26.960 --> 00:17:30.660 high in our first block with our Olympic variations. 00:17:31.000 --> 00:17:33.480 Maybe we had some jump squats that I added in. 00:17:34.299 --> 00:17:37.000 So changing it up a little bit for us on the 00:17:37.000 --> 00:17:41.259 development side. But then our more volume focused 00:17:41.259 --> 00:17:44.519 movement was where our main lifts were. And then 00:17:44.519 --> 00:17:46.880 our accessories, even though the exercise may 00:17:46.880 --> 00:17:49.519 have changed and evolved a little bit, they still 00:17:49.519 --> 00:17:52.619 came with the same purpose of what I had mentioned 00:17:52.619 --> 00:17:57.549 earlier. And really, after we hit this pyramid 00:17:57.549 --> 00:18:00.509 phase here, we were into our final testing block 00:18:00.509 --> 00:18:05.130 of the semester to kind of solidify our one rep 00:18:05.130 --> 00:18:06.829 maxes for the summer program they were going 00:18:06.829 --> 00:18:09.769 to do and to see what our improvement was overall 00:18:09.769 --> 00:18:12.950 throughout that semester. So then we hit summertime. 00:18:13.450 --> 00:18:15.450 I know that was quite a bit right there before 00:18:15.450 --> 00:18:17.529 I get into these testing numbers. Did you have 00:18:17.529 --> 00:18:23.210 any thoughts pop up during any of that? I think 00:18:23.210 --> 00:18:27.430 the main thing, so you mentioned what type of 00:18:27.430 --> 00:18:29.670 athlete this person is, and you kind of mentioned 00:18:29.670 --> 00:18:35.130 it sporadically, but going into this program, 00:18:35.430 --> 00:18:38.730 what were her and your specific goals by the 00:18:38.730 --> 00:18:43.130 end of it? So my goal for the entire program 00:18:43.130 --> 00:18:47.289 for her was to be able to create greater force, 00:18:47.289 --> 00:18:50.089 which to get stronger and then to be able to 00:18:50.089 --> 00:18:53.089 do it faster, right? So I wanted to see her performance 00:18:53.089 --> 00:18:56.230 metrics go up, right? So I wanted to see her 00:18:56.230 --> 00:18:59.569 be able to jump higher, but also run faster. 00:19:00.450 --> 00:19:03.930 And really I wanted her lower body strength to 00:19:03.930 --> 00:19:07.490 body weight ratio increase. And those things 00:19:07.490 --> 00:19:10.569 were what I felt was important. Her change of 00:19:10.569 --> 00:19:12.630 direction ability was also something we wanted 00:19:12.630 --> 00:19:18.589 to see improve as well. really kind of can you 00:19:18.589 --> 00:19:21.549 exert more force let's say jump higher or lift 00:19:21.549 --> 00:19:25.809 more right and can you while achieving those 00:19:25.809 --> 00:19:29.529 things can you run faster change direction better 00:19:29.529 --> 00:19:33.369 and maintain or improve your strength the body 00:19:33.369 --> 00:19:35.450 weight ratio so those are some of the things 00:19:35.450 --> 00:19:38.269 that I was looking forward to and I know that 00:19:38.269 --> 00:19:41.990 she was just ready to keep improving her strength 00:19:41.990 --> 00:19:46.369 as she went along and just continue to be the 00:19:46.369 --> 00:19:50.109 top person amongst our peers on the team. So 00:19:50.109 --> 00:19:55.049 a lot of those things really showed the rest 00:19:55.049 --> 00:19:59.369 of the time. So I'll go over a couple of final 00:19:59.369 --> 00:20:03.950 test results. So the numbers I'm going to give 00:20:03.950 --> 00:20:06.789 the difference, the improvements, or yeah, it'll 00:20:06.789 --> 00:20:09.109 be the improvements even if it's a negative in 00:20:09.109 --> 00:20:12.799 the time. It'll be from the first test, right? 00:20:13.039 --> 00:20:15.380 So remember, I had an initial test at the beginning 00:20:15.380 --> 00:20:17.799 of the semester. I had a mid semester test right 00:20:17.799 --> 00:20:20.440 before they started playing spring games. And 00:20:20.440 --> 00:20:22.819 then we had the final one a couple of weeks after 00:20:22.819 --> 00:20:28.900 that. So. Body mass doesn't necessarily matter 00:20:28.900 --> 00:20:30.519 because we'll get into the strength of body weight 00:20:30.519 --> 00:20:33.740 ratio later. Vertical jump over this period right 00:20:33.740 --> 00:20:36.759 here increased by 3 .4 inches. So really nice 00:20:36.759 --> 00:20:40.380 to see that she was able to increase her vertical 00:20:40.380 --> 00:20:44.339 output. Broad jump increased by five inches. 00:20:44.640 --> 00:20:47.779 So horizontal force production definitely increased. 00:20:48.460 --> 00:20:51.900 10 yard sprint the same. 40 yard sprint is what 00:20:51.900 --> 00:20:53.880 was probably the her biggest improvement went 00:20:53.880 --> 00:20:56.759 down three tenths of a second. So That was a 00:20:56.759 --> 00:20:59.380 big deal for her because her position, she played 00:20:59.380 --> 00:21:02.480 wingback. So sometimes she has to make really 00:21:02.480 --> 00:21:07.000 far runs and maintain speed. So that's important. 00:21:07.000 --> 00:21:09.680 Also for her position, the ability to change 00:21:09.680 --> 00:21:13.119 direction efficiently. Her change of direction 00:21:13.119 --> 00:21:17.099 test went down almost four tenths of a second. 00:21:17.140 --> 00:21:19.819 So that was a big deal as well for her to be 00:21:19.819 --> 00:21:23.380 able to change direction more efficiently. But 00:21:23.380 --> 00:21:30.170 even though those Numbers went up Where was it 00:21:30.170 --> 00:21:34.730 here hang power clean number went up so her Olympic 00:21:34.730 --> 00:21:38.369 lifting capabilities Technique wise sure got 00:21:38.369 --> 00:21:40.890 better through practice, but also the amount 00:21:40.890 --> 00:21:45.230 that she was able to withhold or withstand Back 00:21:45.230 --> 00:21:49.349 squat numbers increased not necessarily It was 00:21:49.349 --> 00:21:52.829 based on the APRE number that we had so it wasn't 00:21:52.829 --> 00:21:56.500 just that her overall max calculated went up. 00:21:56.759 --> 00:22:00.980 It was the fact that she was able to have more 00:22:00.980 --> 00:22:04.920 load on the bar and be able to be successful. 00:22:05.680 --> 00:22:09.599 So her bones get the benefit of that force, her 00:22:09.599 --> 00:22:11.819 muscles get the, and tendons get the benefit 00:22:11.819 --> 00:22:13.539 of that force. So it's not only that she was 00:22:13.539 --> 00:22:16.440 like, it's not like she was doing lightweight, 00:22:16.480 --> 00:22:18.480 a lot of reps and it calculated to this giant 00:22:18.480 --> 00:22:21.339 numbers. The fact that she was able to take on 00:22:21.339 --> 00:22:27.589 more on the bar, and do it, lift more. So bench, 00:22:27.849 --> 00:22:29.809 deadlift, those numbers all went up. But what 00:22:29.809 --> 00:22:33.789 we really were wanting was her strength to body 00:22:33.789 --> 00:22:35.750 weight ratio to go up. And that increased both 00:22:35.750 --> 00:22:40.109 times. So from mid -test to the final test, it 00:22:40.109 --> 00:22:42.130 continued to increase from the very beginning. 00:22:42.230 --> 00:22:44.289 And that's what we wanted. She maintained the 00:22:44.289 --> 00:22:49.400 highest on the team. And to be fair, rivaled 00:22:49.400 --> 00:22:53.299 the top guys or somewhere in that top layer of 00:22:53.299 --> 00:22:55.740 men's soccer players that we had at the school 00:22:55.740 --> 00:22:58.900 as well. So that was a big deal, probably one 00:22:58.900 --> 00:23:01.539 of the most powerful people that we had on campus 00:23:01.539 --> 00:23:08.420 at the time. And I'll say to her credit, going 00:23:08.420 --> 00:23:13.700 into that next season, her senior season, never 00:23:13.700 --> 00:23:17.880 missed a game, able to play. 90 plus minutes 00:23:17.880 --> 00:23:22.700 for the entirety of the season. So really a credit 00:23:22.700 --> 00:23:28.900 to her capabilities as an athlete and then her 00:23:28.900 --> 00:23:35.859 dedication and intentional activity as an athlete. 00:23:36.759 --> 00:23:39.680 So really that was impressive to me that she 00:23:39.680 --> 00:23:43.299 was able to improve even though You got soccer 00:23:43.299 --> 00:23:45.480 practice. We're doing conditioning on top of 00:23:45.480 --> 00:23:49.619 that. We're really not even talking about the 00:23:49.619 --> 00:23:54.579 days where we would start on the field and do 00:23:54.579 --> 00:23:56.980 sprint technique, do change direction mechanics 00:23:56.980 --> 00:23:59.819 or something, do plyometrics. And then we've 00:23:59.819 --> 00:24:02.619 got lifting. You've got academics on top of that. 00:24:02.759 --> 00:24:06.119 This is someone who actually is now a doctor. 00:24:06.359 --> 00:24:10.400 So somebody who was higher up in the pressures 00:24:10.400 --> 00:24:14.970 of academia So just really impressive what we 00:24:14.970 --> 00:24:18.589 got here. That's hard. I was going to ask too, 00:24:18.730 --> 00:24:22.849 since you mentioned obviously starting this at 00:24:22.849 --> 00:24:25.470 the beginning of the semester, there wasn't necessarily 00:24:25.470 --> 00:24:30.029 spring ball games. But if there would, there 00:24:30.029 --> 00:24:32.190 have been anything that you would have done differently 00:24:32.190 --> 00:24:35.630 if you had maybe started this with her in the 00:24:35.630 --> 00:24:39.009 summer after spring ball versus starting when 00:24:39.009 --> 00:24:49.529 she was still playing games. Probably. If she 00:24:49.529 --> 00:24:51.990 would have been on campus and we would have done 00:24:51.990 --> 00:24:55.910 summer training. Probably would have started 00:24:55.910 --> 00:24:58.950 something similar and gone a little bit longer 00:24:58.950 --> 00:25:02.589 in each phase because I mean in the semester 00:25:02.589 --> 00:25:04.730 were limited to a certain amount of weeks that 00:25:04.730 --> 00:25:08.890 we can use for the NCAA. So you have to kind 00:25:08.890 --> 00:25:10.670 of pick and choose your battles and do what you 00:25:10.670 --> 00:25:13.329 think is best for your team at the right time 00:25:13.329 --> 00:25:16.440 so. I think we did a pretty good job of like 00:25:16.440 --> 00:25:22.339 what the dose doses were. Yeah, I would probably 00:25:22.339 --> 00:25:26.279 just extend some of the phases. But really, the 00:25:26.279 --> 00:25:28.500 power phase as we got towards the end, like you're 00:25:28.500 --> 00:25:30.200 talking about summer training, they come back 00:25:30.200 --> 00:25:35.640 in August, my whole July, maybe even maybe even 00:25:35.640 --> 00:25:37.980 the last part of June, we're probably been more 00:25:37.980 --> 00:25:41.759 focused towards How fast we're producing force 00:25:41.759 --> 00:25:44.900 so more like a power model maybe even see and 00:25:44.900 --> 00:25:51.119 I might have taken down The I might have taken 00:25:51.119 --> 00:25:54.240 down some of the load like reduce some of my 00:25:54.240 --> 00:25:58.940 percentages as we get into more of a fitness 00:25:58.940 --> 00:26:04.220 component because Although fitness was important 00:26:04.220 --> 00:26:07.240 for matches and practice at this point in time 00:26:07.450 --> 00:26:11.009 It wasn't like they were coming back and having 00:26:11.009 --> 00:26:14.670 to perform a fitness assessment at the beginning 00:26:14.670 --> 00:26:18.309 of preseason camp. Right. Yeah. So I think we 00:26:18.309 --> 00:26:20.890 would have moved our focus a little bit towards 00:26:20.890 --> 00:26:23.829 the halfway point instead of like at this point, 00:26:23.849 --> 00:26:29.150 I was able to focus on those short power moments 00:26:29.150 --> 00:26:32.769 more than fitness. Right. And at some point there's 00:26:32.769 --> 00:26:35.349 there's a shift between the two. You still need 00:26:35.349 --> 00:26:39.349 to maintain Your speed capabilities and that's 00:26:39.349 --> 00:26:41.829 why it's important to continue sprinting even 00:26:41.829 --> 00:26:43.529 as you're trying to get ready for your fitness 00:26:43.529 --> 00:26:45.769 assessment But yeah, I think we were allowed 00:26:45.769 --> 00:26:49.869 to do a little bit more Higher load in the weight 00:26:49.869 --> 00:26:53.150 room because we weren't about to come back into 00:26:53.150 --> 00:26:56.049 a fitness assessment So and to be to be fair, 00:26:56.089 --> 00:26:58.390 that's all my experience has been is that when 00:26:58.390 --> 00:27:00.509 people are coming back to a fitness assessment 00:27:00.509 --> 00:27:03.579 Whether it's men's or women's soccer For some 00:27:03.579 --> 00:27:05.500 reason that's all they seem to do is like I'm 00:27:05.500 --> 00:27:07.259 just gonna run because I need to be ready for 00:27:07.259 --> 00:27:10.359 this fitness assessment, right? Yeah, no Probably. 00:27:10.819 --> 00:27:12.500 Yeah, I think things would have probably changed 00:27:12.500 --> 00:27:16.019 for me. Maybe moving from Just do a back squat, 00:27:16.059 --> 00:27:18.440 you know as my main lift to moving to more of 00:27:18.440 --> 00:27:21.440 a single leg strength as we were getting Into 00:27:21.440 --> 00:27:25.740 that closer to preseason camp type of thing Just 00:27:25.740 --> 00:27:27.700 change the focus a little bit. But yeah, good 00:27:27.700 --> 00:27:32.569 question. Yeah, that's interesting. I think Mainly 00:27:32.569 --> 00:27:34.609 I also ask because I think when you look at it 00:27:34.609 --> 00:27:36.930 from a nutrition perspective to sometimes we 00:27:36.930 --> 00:27:40.210 almost depending on the goal want to wait for 00:27:40.210 --> 00:27:42.829 a particular point in the season to work on certain 00:27:42.829 --> 00:27:46.940 goals. And sometimes that'll change things. So 00:27:46.940 --> 00:27:49.940 it's interesting to kind of see. I would say 00:27:49.940 --> 00:27:52.640 if anything, that goal of like getting stronger 00:27:52.640 --> 00:27:55.799 and faster, you could probably do most of the 00:27:55.799 --> 00:27:58.759 time whenever, especially again, from a nutrition 00:27:58.759 --> 00:28:00.980 perspective, that just means eating more. So 00:28:00.980 --> 00:28:03.539 you could definitely do that in season versus 00:28:03.539 --> 00:28:06.420 if we're trying to really focus on body composition. 00:28:07.180 --> 00:28:09.799 We usually recommend waiting until off season 00:28:09.799 --> 00:28:12.000 or summer, sometime when you're not necessarily 00:28:12.000 --> 00:28:15.779 having to maintain. a specific level of performance. 00:28:16.160 --> 00:28:19.160 Yeah. And I think that would be probably is the 00:28:19.160 --> 00:28:23.220 best time to do that because you're not playing 00:28:23.220 --> 00:28:25.859 any games. You're not necessarily worried about 00:28:25.859 --> 00:28:30.960 so much sports skill technicalities. You're pretty 00:28:30.960 --> 00:28:32.720 much just training at that point and trying to 00:28:32.720 --> 00:28:35.380 recover from training. So yeah, it makes sense. 00:28:35.380 --> 00:28:38.220 And that's really a time where a lot of athletes, 00:28:38.819 --> 00:28:41.579 whether it's the summer or like this long off 00:28:41.579 --> 00:28:43.599 season that you have, like Those are times that 00:28:43.599 --> 00:28:45.640 they try to focus on. This is where I need to 00:28:45.640 --> 00:28:48.359 gain mass. Right. Hard to do that. Hard to do 00:28:48.359 --> 00:28:51.259 that when you're in the season. Right. So I think 00:28:51.259 --> 00:28:52.960 that does change. If you're trying to gain mass, 00:28:52.960 --> 00:28:54.680 you're going to lift a certain way and you're 00:28:54.680 --> 00:28:59.160 going to recover or eat, I guess you would say 00:28:59.160 --> 00:29:04.200 a certain way. Right. Right. Exactly. So to finish 00:29:04.200 --> 00:29:08.190 off the soccer one this year. was really unique. 00:29:08.410 --> 00:29:10.490 The time frame that I talked about because I 00:29:10.490 --> 00:29:14.710 had the opportunity to collaborate with another 00:29:14.710 --> 00:29:17.349 strength coach who was at the division one level 00:29:17.349 --> 00:29:19.569 and I was at the division two level at the time 00:29:19.569 --> 00:29:24.269 and we were able to compare soccer numbers of 00:29:24.269 --> 00:29:27.589 like our assessments. So it's really cool to 00:29:27.589 --> 00:29:30.190 to see those numbers go back and forth and the 00:29:30.190 --> 00:29:32.670 person that I'm actually talking about who worked 00:29:32.670 --> 00:29:37.210 really hard and you know all this She actually 00:29:37.210 --> 00:29:40.210 had higher numbers than most of the the girls 00:29:40.210 --> 00:29:43.450 on the division one team So I feel pretty confident 00:29:43.450 --> 00:29:46.769 in her work ethic not anything really that I 00:29:46.769 --> 00:29:50.210 had to do But like just her ability to perform 00:29:50.210 --> 00:29:53.250 at a high level is what I'm seeing from the numbers 00:29:53.250 --> 00:29:55.690 You know definitely higher than the people we 00:29:55.690 --> 00:29:58.670 had on our team, but higher than almost everyone 00:29:58.670 --> 00:30:02.390 with the Exception of a couple of players on 00:30:02.390 --> 00:30:04.750 division one level team. So I thought that that 00:30:04.750 --> 00:30:09.170 was interesting and Great job on her part. Yeah 00:30:09.170 --> 00:30:16.230 So let's shift to men's basketball now again 00:30:16.230 --> 00:30:20.450 college athlete I'm gonna go through preseason 00:30:20.450 --> 00:30:23.650 and in season try to keep it as as short as possible. 00:30:23.990 --> 00:30:27.069 So Just give you that the high notes of everything 00:30:28.730 --> 00:30:31.450 I should say like the last one who had training 00:30:31.450 --> 00:30:35.490 experience working with me coming into it, this 00:30:35.490 --> 00:30:39.250 athlete that I'm talking about here also had 00:30:39.250 --> 00:30:43.150 at least two years of working with me up to this 00:30:43.150 --> 00:30:45.990 point. So had made improvements already, but 00:30:45.990 --> 00:30:50.470 again, to say that we can continue to make those 00:30:50.470 --> 00:30:54.200 improvements. 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Let's go. 00:31:22.900 --> 00:31:26.000 A lot of my focus early on with this men's basketball 00:31:26.000 --> 00:31:29.900 team was to introduce volume, get our technique 00:31:29.900 --> 00:31:32.920 down for certain movements that needed it. Like 00:31:32.920 --> 00:31:35.500 I did, like I said, used Olympic weightlifting 00:31:35.500 --> 00:31:38.079 variations. So to get our technique down with 00:31:38.079 --> 00:31:41.619 that, granted, I also had some technology. We 00:31:41.619 --> 00:31:43.720 use force plates here. So some of the stuff that 00:31:43.720 --> 00:31:46.700 we did was specific to what their force plate 00:31:46.700 --> 00:31:50.799 jumps said about that player. So we may have 00:31:50.799 --> 00:31:54.599 changed the range of motion that the athlete 00:31:54.599 --> 00:31:57.259 did, or we may change the speed at which they 00:31:57.259 --> 00:32:00.059 executed a movement, or we may have had an athlete 00:32:00.059 --> 00:32:03.119 doing a lower body exercise, but two different 00:32:03.119 --> 00:32:05.819 lower body exercises just based on their needs 00:32:05.819 --> 00:32:09.460 from the jumps that we got. So my pre -lift for 00:32:09.460 --> 00:32:11.599 them was pretty much the same. I do like to focus 00:32:11.599 --> 00:32:15.220 on a lot of ankle mobility for them. We got hip 00:32:15.220 --> 00:32:18.799 mobility. Do some type of hip strengthening as 00:32:18.799 --> 00:32:21.140 well. Probably you would just consider that glute, 00:32:21.240 --> 00:32:24.339 some type of core activation and something specific 00:32:24.339 --> 00:32:26.920 to what we're about to do in our first block 00:32:26.920 --> 00:32:31.000 of exercise. So really arm four days here. Sorry, 00:32:31.019 --> 00:32:32.920 I didn't mention the last one. Women's soccer 00:32:32.920 --> 00:32:34.980 only lifted three days a week. I did mention 00:32:34.980 --> 00:32:37.259 what they did each of those days, but they did. 00:32:37.619 --> 00:32:39.880 This men's basketball team at the very early 00:32:39.880 --> 00:32:45.619 on we lifted four days. So I had single leg squat 00:32:45.619 --> 00:32:51.859 as one of my builders for volume, incline press, 00:32:52.799 --> 00:32:55.279 horizontal dumbbell bench press, and then I did 00:32:55.279 --> 00:33:00.119 a lateral squat and a hip bridge combo as another 00:33:00.119 --> 00:33:04.579 thing we did as well. So, posterior or like accessory 00:33:04.579 --> 00:33:07.819 stuff, focused on hamstrings or hip dominant 00:33:07.819 --> 00:33:12.619 movements. Again, did some single leg work, a 00:33:12.619 --> 00:33:16.779 lot of upper posterior shoulder to protect their 00:33:16.779 --> 00:33:22.519 shoulders from grabbing a rebound or Defending 00:33:22.519 --> 00:33:25.119 and maybe you know reaching for something, you 00:33:25.119 --> 00:33:27.799 know and getting your arm hit or For shooting 00:33:27.799 --> 00:33:30.359 or blocking or you know any any type of movement 00:33:30.359 --> 00:33:32.660 that can happen overhead Just trying to protect 00:33:32.660 --> 00:33:36.440 that there And we also did some low back work 00:33:36.440 --> 00:33:40.079 Again some more glute posterior like reverse 00:33:40.079 --> 00:33:44.940 hyper type of work post lift Did some like easy 00:33:44.940 --> 00:33:49.599 mobility You could say it was hinging on some 00:33:49.599 --> 00:33:51.579 type of balance. It does some overhead squat 00:33:51.579 --> 00:33:54.619 movements. So just trying to work on some T spine 00:33:54.619 --> 00:33:57.900 movement whether that was stability or whether 00:33:57.900 --> 00:34:00.900 that was not moving and functionally staying 00:34:00.900 --> 00:34:06.000 stacked or we were actually Rotating and then 00:34:06.000 --> 00:34:08.900 some upper body as well early on in our prep. 00:34:09.000 --> 00:34:11.699 So focused on this whole prep phase for about 00:34:11.699 --> 00:34:15.289 four weeks using the same things, working percentages, 00:34:15.409 --> 00:34:19.369 if we had percentages with the guys, or if with 00:34:19.369 --> 00:34:22.230 our new guys, we were just kind of seeing where 00:34:22.230 --> 00:34:24.789 they were and, and letting them self select at 00:34:24.789 --> 00:34:27.070 that point. So for basketball, it's a little 00:34:27.070 --> 00:34:30.610 bit different, like they play until hopefully 00:34:30.610 --> 00:34:34.510 you play until March, right? Late March. And 00:34:34.510 --> 00:34:36.769 then you get like a couple of weeks off and then 00:34:36.769 --> 00:34:38.949 you come back and you may have two weeks, you 00:34:38.949 --> 00:34:42.170 may have one week. to do some workouts before 00:34:42.170 --> 00:34:44.429 it's finals and you're out of here, right? So 00:34:44.429 --> 00:34:47.650 not a lot of time to do assessments, a lot of 00:34:47.650 --> 00:34:50.869 assessments in that spring semester. So we did 00:34:50.869 --> 00:34:53.469 one before they left. When they come back, it's 00:34:53.469 --> 00:34:55.570 kind of a phase where you like to get going as 00:34:55.570 --> 00:34:59.190 much as possible. For this particular year, we 00:34:59.190 --> 00:35:01.550 got to work as soon as possible. We did do the 00:35:01.550 --> 00:35:03.530 force plate testing and that was about it at 00:35:03.530 --> 00:35:06.110 the very beginning. But before we got into preseason 00:35:06.110 --> 00:35:11.050 practice, we went into a testing session where 00:35:11.050 --> 00:35:13.150 we just focused on movements that we have been 00:35:13.150 --> 00:35:16.929 doing and Also our jumping and sprinting and 00:35:16.929 --> 00:35:20.309 change direction mechanics as well So that leads 00:35:20.309 --> 00:35:24.190 us into preseason where I really decided to take 00:35:24.190 --> 00:35:26.710 a lot of the load off So as they get into that 00:35:26.710 --> 00:35:28.769 first couple of weeks of practice where it's 00:35:28.769 --> 00:35:31.989 really heavy very intense for our team at this 00:35:31.989 --> 00:35:35.420 point where we were a very fast -paced team I 00:35:35.420 --> 00:35:37.659 took out all my Olympic weightlifting variations, 00:35:37.659 --> 00:35:39.719 but I kept the supersets that were with them. 00:35:39.719 --> 00:35:41.800 Most of them were either a med ball movement, 00:35:42.559 --> 00:35:45.099 posterior shoulder, some type of mobility, probably 00:35:45.099 --> 00:35:48.840 T spine. I kept all of those after our pre lifts. 00:35:48.860 --> 00:35:51.360 So it's basically an extended part. And then 00:35:51.360 --> 00:35:53.659 we went into our main accessory lifts, but reduced 00:35:53.659 --> 00:35:58.599 the volume quite a bit. I also in men's basketball 00:35:58.599 --> 00:36:03.960 and women's basketball use a type of training 00:36:04.030 --> 00:36:10.510 that incorporates contraction of the muscles 00:36:10.510 --> 00:36:14.250 on different sides of the body, upper and lower 00:36:14.250 --> 00:36:18.809 body at the same time. Just something that gets 00:36:18.809 --> 00:36:22.809 blood flow moving. You accumulate some type of 00:36:22.809 --> 00:36:26.849 fatigue and it really trains your heart to be 00:36:26.849 --> 00:36:31.610 efficient in pumping. It's a pretty good form 00:36:31.610 --> 00:36:34.650 of what I would say conditioning without running 00:36:34.650 --> 00:36:38.590 reps. So we're still training, getting some tissue 00:36:38.590 --> 00:36:41.150 exposure. So we're doing a lot of reps like you 00:36:41.150 --> 00:36:43.269 may be going through a squat or a lunge or a 00:36:43.269 --> 00:36:46.230 single leg bridge. And you're also doing a push 00:36:46.230 --> 00:36:49.389 or a pull at the same time. So your body is going 00:36:49.389 --> 00:36:51.530 through ranges of motion and contracting and 00:36:51.530 --> 00:36:55.000 your heart is having to pump a lot and there's 00:36:55.000 --> 00:36:57.199 a science behind whether you're standing or whether 00:36:57.199 --> 00:36:59.840 you're laying on your back to do some of the 00:36:59.840 --> 00:37:03.260 exercises but to keep it brief like we did this 00:37:03.260 --> 00:37:06.280 escalating density type of training in this first 00:37:06.280 --> 00:37:10.440 block a bit of preseason because it was really 00:37:10.440 --> 00:37:13.800 not low maintenance but it was a low fatiguing 00:37:13.800 --> 00:37:18.039 type of exercise and we were able to set ourselves 00:37:18.039 --> 00:37:20.280 up for we were going to use it late in the season 00:37:20.280 --> 00:37:25.530 so So we saw that continue We got into the season 00:37:25.530 --> 00:37:28.409 things got pretty specific pretty quick. So we 00:37:28.409 --> 00:37:30.969 still focus on our Olympic weightlifting variation 00:37:30.969 --> 00:37:34.090 our Back squat starts to become a little more 00:37:34.090 --> 00:37:36.530 specific to guys based on their force plate number 00:37:36.530 --> 00:37:40.250 And then we're just slowly working in this escalating 00:37:40.250 --> 00:37:43.469 density training at the end And then any areas 00:37:43.469 --> 00:37:46.809 we need to in between we do it had a lot of check 00:37:46.809 --> 00:37:50.079 boards at the end What that means is I would 00:37:50.079 --> 00:37:52.679 have something on the board for a different groups 00:37:52.679 --> 00:37:54.880 whether they were someone who needed to work 00:37:54.880 --> 00:37:59.000 on their quad strengthening or their ankle mobility 00:37:59.000 --> 00:38:01.519 they would have something to do or I got guys 00:38:01.519 --> 00:38:03.320 who need to work on their hamstring strength 00:38:03.320 --> 00:38:07.699 or their full body range of motion they would 00:38:07.699 --> 00:38:10.980 work on something else completely so As we get 00:38:10.980 --> 00:38:13.719 further into the season, it's even more specific 00:38:13.719 --> 00:38:16.199 and this kind of just continues on the way down. 00:38:16.260 --> 00:38:20.400 So we've got a group that's working on one thing 00:38:20.400 --> 00:38:22.199 and a group that's working on another thing. 00:38:22.199 --> 00:38:24.820 And the exercise is buried just a little bit. 00:38:25.380 --> 00:38:30.420 So for instance, on the same week, I got a group 00:38:30.420 --> 00:38:32.960 working on front squat and push press on different 00:38:32.960 --> 00:38:35.880 days. Then the other group would be working on 00:38:35.880 --> 00:38:38.519 rear foot elevated squat and overhead squat on 00:38:38.519 --> 00:38:43.960 different days. And this continued to go on throughout 00:38:43.960 --> 00:38:47.519 the season where some points I worked on strength. 00:38:48.840 --> 00:38:52.260 Then I moved into some different power work. 00:38:53.260 --> 00:38:56.659 Almost like in a linear fashion, we did some 00:38:56.659 --> 00:39:00.179 strength, some power before going back to strength 00:39:00.179 --> 00:39:03.239 and then back to power. And as we got into later 00:39:03.239 --> 00:39:07.340 in the year, we worked more on speed. This team, 00:39:07.559 --> 00:39:10.860 at this point in time, we were able to use velocity 00:39:10.860 --> 00:39:14.800 tracking devices. So we were able to program 00:39:14.800 --> 00:39:20.820 a lot of our movements like back squat or our 00:39:20.820 --> 00:39:25.539 hang clean pulls, even our bench press off of 00:39:25.539 --> 00:39:28.840 velocity. So we were able to just. kind of take 00:39:28.840 --> 00:39:30.880 it to the next level, I guess, with what our 00:39:30.880 --> 00:39:33.900 output was and where we were focused. So I could 00:39:33.900 --> 00:39:38.360 give the guys a range of a back squat. We're 00:39:38.360 --> 00:39:41.699 trying to be between this and this and they're 00:39:41.699 --> 00:39:44.059 going to be able to see it on the monitor or 00:39:44.059 --> 00:39:46.920 have the guy spotting them, tell them, hey, you're 00:39:46.920 --> 00:39:49.139 not in that zone. You know, you need to go faster 00:39:49.139 --> 00:39:51.619 or great. You're great right there. Let's let's 00:39:51.619 --> 00:39:54.599 keep going. So I think that really kind of, you 00:39:54.599 --> 00:39:57.079 know, drives the output and the intent behind 00:39:57.079 --> 00:40:02.150 every single lift. Crazy thing is about this 00:40:02.150 --> 00:40:07.829 team here, this was the year that COVID happened. 00:40:09.429 --> 00:40:13.429 So into my last programmed phase, I believe we 00:40:13.429 --> 00:40:17.510 got shut down. So we didn't finish that phase, 00:40:18.550 --> 00:40:21.809 which ended up being my first day. The main focus 00:40:21.809 --> 00:40:25.619 was the two different. Things that that you know, 00:40:25.659 --> 00:40:28.559 we were set on we're doing specific and then 00:40:28.559 --> 00:40:31.079 my second day was more of just a this day's for 00:40:31.079 --> 00:40:33.619 everyone our focus is the same type of thing 00:40:33.619 --> 00:40:38.840 but Really we worked our way into moving as fast 00:40:38.840 --> 00:40:41.500 as we can and we kind of just bounced back and 00:40:41.500 --> 00:40:44.880 forth from we picked our spots right where We 00:40:44.880 --> 00:40:47.400 had the opportunity to work on strength and our 00:40:47.400 --> 00:40:49.460 schedule was going to be pretty consistent It 00:40:49.460 --> 00:40:52.840 wasn't like going up to a time of high competition 00:40:52.840 --> 00:40:56.250 or like high stakes moment where it was like 00:40:56.250 --> 00:40:58.610 conference tournament or something like that 00:40:58.610 --> 00:41:01.190 or first conference game we picked our spots 00:41:01.190 --> 00:41:03.889 to really focus on strength for a while because 00:41:03.889 --> 00:41:06.489 they're getting a lot of that power and speed 00:41:06.489 --> 00:41:09.610 and practice like I said there was a fast -paced 00:41:09.610 --> 00:41:14.329 team and the practice was incredibly intense 00:41:14.329 --> 00:41:19.840 so we just kind of worked that and really stayed 00:41:19.840 --> 00:41:22.619 on top of our jumps. We continued to jump on 00:41:22.619 --> 00:41:24.219 the force plate throughout the season to see 00:41:24.219 --> 00:41:27.159 where we were, how we were improving. Do we need 00:41:27.159 --> 00:41:29.159 to make any adjustments? Does a guy need to move 00:41:29.159 --> 00:41:32.659 from this group to the other group based on where 00:41:32.659 --> 00:41:37.139 his jumps were? Did somehow his mechanics change 00:41:37.139 --> 00:41:39.639 or his body's capabilities are allowing him to 00:41:39.639 --> 00:41:41.719 do a little bit more? Really, it doesn't happen 00:41:41.719 --> 00:41:46.420 very often, but it allows us to see details that 00:41:46.420 --> 00:41:50.190 I can't see from my eye. I can see how these 00:41:50.190 --> 00:41:53.510 guys are actually producing sports. So that was 00:41:53.510 --> 00:41:57.250 really great. But all that to say, we went into 00:41:57.250 --> 00:42:02.010 the very end of this season before COVID hit, 00:42:02.289 --> 00:42:05.389 being number five in the nation, won our conference 00:42:05.389 --> 00:42:10.789 tournament, and we're hosting regional. So we're 00:42:10.789 --> 00:42:14.530 really on the uptick. My personal opinion was 00:42:14.530 --> 00:42:19.030 that we were loaded and set to win the national 00:42:19.030 --> 00:42:21.530 championship that year obviously nobody did because 00:42:21.530 --> 00:42:25.230 they didn't hold it right so yeah so anyways 00:42:25.230 --> 00:42:29.630 um yeah so that was kind of our our uh go through 00:42:29.630 --> 00:42:32.269 the end there and and really i brought this basketball 00:42:32.269 --> 00:42:36.429 example to light because one of our athletes 00:42:36.429 --> 00:42:40.190 on this team who went through this program um 00:42:40.190 --> 00:42:44.360 in the group that needed to focus a little bit 00:42:44.360 --> 00:42:47.059 more on range of motion was national player of 00:42:47.059 --> 00:42:49.159 the year that year. And so having the opportunity 00:42:49.159 --> 00:42:53.579 to work with him and again, another guy who is 00:42:53.579 --> 00:42:58.320 best on the team, best in the nation and someone 00:42:58.320 --> 00:43:00.840 who was just really dedicated every day to like 00:43:00.840 --> 00:43:03.940 what he did in there and had a great time with 00:43:03.940 --> 00:43:06.820 his teammates. I mean, this guy was a senior 00:43:06.820 --> 00:43:09.440 this year. So I had seen him from a freshman 00:43:09.440 --> 00:43:11.760 develop all the way into national player of the 00:43:11.760 --> 00:43:15.420 year. from all the hard work that he put in on 00:43:15.420 --> 00:43:20.380 and off the court. So I know I could take you 00:43:20.380 --> 00:43:22.480 through some numbers that he definitely improved 00:43:22.480 --> 00:43:30.340 in. Gosh, he improved his vert, I think, over 00:43:30.340 --> 00:43:36.860 the time that he was with me, at least seven 00:43:36.860 --> 00:43:41.400 inches probably. His 10 yard sprint time went 00:43:41.400 --> 00:43:44.260 way down Probably one of the fastest guys in 00:43:44.260 --> 00:43:47.980 the school coming off the line change direction 00:43:47.980 --> 00:43:52.320 Was like well below the test we were doing at 00:43:52.320 --> 00:43:54.579 the time was a little bit longer than what normally 00:43:54.579 --> 00:43:59.260 was but Well below any any standard that we had 00:43:59.260 --> 00:44:03.519 strength to body weight ratio almost to I mean 00:44:03.519 --> 00:44:06.480 just just a That's like a really good point like 00:44:06.480 --> 00:44:11.239 we had another guy who was Over to in the strength 00:44:11.239 --> 00:44:14.039 of body weight ratio these two guys completely 00:44:14.039 --> 00:44:15.739 different in the way that their body operates 00:44:15.739 --> 00:44:18.199 and they played two different positions, but 00:44:18.199 --> 00:44:21.199 The other guy that had the higher strength of 00:44:21.199 --> 00:44:25.119 body weight ratio was like defensive player Of 00:44:25.119 --> 00:44:27.920 the year in the conference. He also they both 00:44:27.920 --> 00:44:30.960 went to go play international basketball professionally, 00:44:31.059 --> 00:44:36.650 so Yeah, these guys incredible incredible was 00:44:36.650 --> 00:44:38.269 had the opportunity this year to work with a 00:44:38.269 --> 00:44:41.610 lot of people who played professionally Overseas 00:44:41.610 --> 00:44:44.489 some of them still do to this day. So this year 00:44:44.489 --> 00:44:46.730 was definitely a year that I wanted to highlight 00:44:46.730 --> 00:44:49.309 not just for our national player of the year, 00:44:49.309 --> 00:44:51.170 but a lot of other guys who took care of their 00:44:51.170 --> 00:44:55.250 bodies and took everything we did seriously and 00:44:55.250 --> 00:44:57.230 it definitely shows in their chemistry and their 00:44:57.230 --> 00:44:59.570 respect for each other and just the results that 00:44:59.570 --> 00:45:05.050 they had off the court as well Yeah That's awesome. 00:45:06.130 --> 00:45:08.369 Are you questions here? Do you have any thoughts 00:45:08.369 --> 00:45:11.429 as we went through that? No, I think that was 00:45:11.429 --> 00:45:15.809 pretty straightforward. I think overall kind 00:45:15.809 --> 00:45:19.889 of summing things up and looking at both of these 00:45:19.889 --> 00:45:24.170 case studies as a whole, if a high school athlete 00:45:24.170 --> 00:45:26.829 or youth athlete or even a collegiate athlete, 00:45:26.869 --> 00:45:30.110 whoever came to you and just wanted your like 00:45:30.110 --> 00:45:33.440 top tips or your kind of cliff notes of what 00:45:33.440 --> 00:45:36.920 they should be doing to get stronger and faster. 00:45:37.519 --> 00:45:40.719 What maybe three things would you tell them? 00:45:41.619 --> 00:45:47.340 I mean, honestly, honestly, the first two things 00:45:47.340 --> 00:45:51.659 that I would tell them have nothing to do with 00:45:51.659 --> 00:45:55.460 with lifting or with like what exercise to choose. 00:45:56.480 --> 00:45:58.880 I would tell them you have to be intentional, 00:45:59.099 --> 00:46:02.039 but you have to go in with a purpose every day. 00:46:02.340 --> 00:46:05.320 And you have to come back often, right? You have 00:46:05.320 --> 00:46:07.400 to be consistent. So if you don't have those 00:46:07.400 --> 00:46:10.539 two things, doesn't matter. If it's lifting, 00:46:10.780 --> 00:46:13.159 if it's a nutrition goal, you're not going to 00:46:13.159 --> 00:46:14.719 get the result that you want if you're just coming 00:46:14.719 --> 00:46:17.179 in every so often when you feel like it and you're 00:46:17.179 --> 00:46:20.099 not even doing it all the way. I've seen so many 00:46:20.099 --> 00:46:22.880 people who expect to come in for one week and 00:46:22.880 --> 00:46:25.940 train and be like, top notch athlete, like you 00:46:25.940 --> 00:46:28.239 have no idea. Even these people that are in the 00:46:28.239 --> 00:46:30.099 Olympics, they train their whole life for this, 00:46:30.119 --> 00:46:32.579 right? At least four years at a time, they're 00:46:32.579 --> 00:46:35.480 focused on trying to win a gold medal, you know? 00:46:35.940 --> 00:46:39.239 Yeah. And the people, if you hear about comebacks, 00:46:39.579 --> 00:46:45.519 like I think, who was it? Suni Lee, Caleb Dressel, 00:46:45.719 --> 00:46:49.159 even Simone Biles, they took an extended period 00:46:49.159 --> 00:46:53.510 of time off of their sport. to recover, get better, 00:46:53.590 --> 00:46:55.929 come back from injury, or just kind of find their 00:46:55.929 --> 00:46:58.289 passion for it again. But these people also have 00:46:58.289 --> 00:47:00.510 to remember that they were Olympic gold medalists 00:47:00.510 --> 00:47:04.730 before that. Right, right. I mean, you look at 00:47:04.730 --> 00:47:06.769 Usain Bolt, I know he's got a quote out there, 00:47:06.809 --> 00:47:09.949 but he trained four years to run less than 10 00:47:09.949 --> 00:47:14.550 seconds. Crazy. But you have to. You have to. 00:47:14.949 --> 00:47:17.630 You think that that guy has less than 10 seconds 00:47:17.630 --> 00:47:20.519 to be great. He doesn't. He didn't have time 00:47:20.519 --> 00:47:23.940 for anything like that, right? I mean, even our 00:47:23.940 --> 00:47:27.300 women's rugby team, they trained not just four 00:47:27.300 --> 00:47:29.599 years because they're trying to make a name for 00:47:29.599 --> 00:47:32.840 themselves, like in rugby, many years to get 00:47:32.840 --> 00:47:35.599 to this point. And, you know, they got a bronze 00:47:35.599 --> 00:47:38.159 medal out of it. And so that's to be commended. 00:47:38.320 --> 00:47:40.239 So the first thing is, yeah, you have to be intentional 00:47:40.239 --> 00:47:42.920 with what you're doing and you also have to be 00:47:42.920 --> 00:47:45.579 consistent. And then after that. It's whatever 00:47:45.579 --> 00:47:48.019 is important for your sport or what your goal 00:47:48.019 --> 00:47:50.239 is. If you want to get faster, you need to sprint. 00:47:50.719 --> 00:47:52.880 If you want to get stronger, you need to lift. 00:47:53.260 --> 00:47:56.880 You need to get some type of resistance to your 00:47:56.880 --> 00:48:01.000 body. So those is be specific, I guess, at the 00:48:01.000 --> 00:48:02.920 end point there. But if you don't have the first 00:48:02.920 --> 00:48:06.079 two, it doesn't even matter what you pick. You're 00:48:06.079 --> 00:48:08.699 not going anywhere. No, I think that's great 00:48:08.699 --> 00:48:11.989 because I think a lot of times people or athletes, 00:48:12.130 --> 00:48:14.010 especially younger athletes look up to maybe 00:48:14.010 --> 00:48:16.309 these older athletes and just want like, okay, 00:48:16.329 --> 00:48:20.010 what exactly do I need to do? But they can have 00:48:20.010 --> 00:48:23.429 the best or the most well thought out written 00:48:23.429 --> 00:48:26.070 program. But if they're not doing it consistent, 00:48:26.489 --> 00:48:28.570 consistently or with the right intent, like you 00:48:28.570 --> 00:48:31.349 mentioned, it's not going to work. I know, I 00:48:31.349 --> 00:48:34.150 know. I guess one thing that I would say to kind 00:48:34.150 --> 00:48:37.449 of close this out here, if you're somebody who 00:48:37.449 --> 00:48:42.059 looks at a role model, As someone you aspire 00:48:42.059 --> 00:48:45.639 to be in athletics Don't look at their highlights, 00:48:45.639 --> 00:48:50.280 right? Like go read about times that they had 00:48:50.280 --> 00:48:54.039 to overcome or watch a whole training monologue 00:48:54.039 --> 00:48:57.159 because Their highlights don't tell you all the 00:48:57.159 --> 00:48:58.920 stuff that they went through to get to that point. 00:48:58.980 --> 00:49:02.760 It just shows you the result of all those things, 00:49:02.940 --> 00:49:04.940 right? Like they're that great because of some 00:49:04.940 --> 00:49:07.480 other stuff that's not in the highlight and a 00:49:07.480 --> 00:49:10.179 lot of time that it took to develop those qualities. 00:49:10.699 --> 00:49:13.559 So don't just be stuck on the highlights, right? 00:49:13.739 --> 00:49:17.039 You need to be dedicated to the ins and outs 00:49:17.039 --> 00:49:21.000 of every moment of training that it takes to 00:49:21.000 --> 00:49:23.059 get to that point, you know, training and recovery, 00:49:23.260 --> 00:49:25.699 because you can't, if you haven't learned that 00:49:25.699 --> 00:49:28.449 recovery is a big deal by now, You need to read 00:49:28.449 --> 00:49:30.650 up on it, right? It's not just how hard you train. 00:49:30.690 --> 00:49:35.389 It's how great you recover so Thanks for everybody 00:49:35.389 --> 00:49:38.710 for listening. It's been great. Hope you continue 00:49:38.710 --> 00:49:42.489 to watch the Olympics Exciting moments happening. 00:49:42.489 --> 00:49:46.050 Yeah, go USA and we will catch you on the next 00:49:46.050 --> 00:49:47.409 one. See ya