WEBVTT 00:00:00.000 --> 00:00:03.220 The CrossFit athletes need individualized weights 00:00:03.220 --> 00:00:07.219 that adjust to their needs. And this is a case 00:00:07.219 --> 00:00:11.359 to coaches to create or have different relatives 00:00:11.359 --> 00:00:15.419 between movement to individualize with percentage 00:00:15.419 --> 00:00:20.780 of the 1RM. Hi Alejandro, it's my pleasure to 00:00:20.780 --> 00:00:23.260 have you on Evidence Strong Show. If you could 00:00:23.260 --> 00:00:25.079 briefly introduce yourself, that would be awesome. 00:00:25.260 --> 00:00:28.300 Nice to meet you. alex first of all thanks for 00:00:28.300 --> 00:00:32.000 your invitation i am alejandro i am living in 00:00:32.000 --> 00:00:36.659 madrid now i I finished my bachelor studies in 00:00:36.659 --> 00:00:41.479 2019. And afterwards, I started with my Master 00:00:41.479 --> 00:00:44.520 of Science. In five years, the world's pride 00:00:44.520 --> 00:00:47.439 of CrossFit was insane. Because I loved the world. 00:00:47.600 --> 00:00:50.140 I think that maybe you know some people that 00:00:50.140 --> 00:00:53.060 works in CrossFit or attended a CrossFit box. 00:00:53.259 --> 00:00:56.420 And it's like so crazy. But like researchers 00:00:56.420 --> 00:01:00.320 or like coaches with an evidence, I think that 00:01:00.320 --> 00:01:04.109 we need a good practice, a good... individualization 00:01:04.109 --> 00:01:07.349 and a good parameters to start with this type 00:01:07.349 --> 00:01:10.269 of training because I think that it's an amazing 00:01:10.269 --> 00:01:13.310 training but have some problems because it's 00:01:13.310 --> 00:01:16.609 a mix of gymnastics, weightlifting, endurance 00:01:16.609 --> 00:01:22.150 in workouts that mix all these components and 00:01:22.150 --> 00:01:25.170 we need evidence about the volume, the intensity, 00:01:25.510 --> 00:01:30.010 the duration and what happens below this. And 00:01:30.010 --> 00:01:33.069 this is my mission. My mission is with my thesis 00:01:33.069 --> 00:01:36.569 that is at the end to answer different questions 00:01:36.569 --> 00:01:41.150 about CrossFit topics and try to get CrossFit 00:01:41.150 --> 00:01:44.510 at a sport more similar to weightlifting. For 00:01:44.510 --> 00:01:47.170 example, in weightlifting, the athlete knows 00:01:47.170 --> 00:01:50.890 intensity, volume, and is all individualized 00:01:50.890 --> 00:01:53.590 to their capacities. But in CrossFit, it's like 00:01:53.590 --> 00:01:57.060 standardizing movements, standardizing... and 00:01:57.060 --> 00:02:01.579 maybe it's not so good for participants of crossfit 00:02:01.579 --> 00:02:05.060 or crossfiters. That is all. I am a coach. First 00:02:05.060 --> 00:02:08.240 of all, second, I am a researcher, and third, 00:02:08.379 --> 00:02:11.699 I am a beginner professor in the European University 00:02:11.699 --> 00:02:15.159 of Madrid. Excellent. So you bridge the research 00:02:15.159 --> 00:02:18.400 and practice together for the benefit of sports. 00:02:18.580 --> 00:02:21.219 So we love it here in Evidence Strong. And today 00:02:21.219 --> 00:02:23.960 we'll be talking about your study, looking at 00:02:23.960 --> 00:02:27.280 predicting thruster, one repetition marks in 00:02:27.280 --> 00:02:30.259 thruster, from the clean and jerk, one repetition. 00:02:30.400 --> 00:02:34.819 So let's start with why this study. This study 00:02:34.819 --> 00:02:39.539 was not in our plan of thesis. It's outside our 00:02:39.539 --> 00:02:43.340 plan of thesis. But this plan has two or three 00:02:43.340 --> 00:02:47.960 steps. It's like the acute effects of different 00:02:47.960 --> 00:02:51.719 distribution workouts, like unwrapped MOM for 00:02:51.719 --> 00:02:55.240 time, and the difference between individualized 00:02:55.240 --> 00:02:58.039 barbell weights or standardized barbell weights, 00:02:58.080 --> 00:03:02.159 like RX weights. But we have a big problem. The 00:03:02.159 --> 00:03:07.009 problem was that... when we want it. to start 00:03:07.009 --> 00:03:10.349 a crossfit periodization with individualized 00:03:10.349 --> 00:03:14.050 movements, we only can now free movements because 00:03:14.050 --> 00:03:17.629 the participants of this study have to perform 00:03:17.629 --> 00:03:20.330 back squat, maximum repetition, clean, maximum 00:03:20.330 --> 00:03:22.689 repetition, and clean and jerk, maximum repetition. 00:03:22.949 --> 00:03:25.889 The problem is that the thruster is the movement 00:03:25.889 --> 00:03:29.650 most repeated in crossfit workouts. And there 00:03:29.650 --> 00:03:33.550 are no evidence about relations between other 00:03:33.550 --> 00:03:37.909 main movements like clean or like squat and the 00:03:37.909 --> 00:03:40.490 thruster movement because it's a movement novelty 00:03:40.490 --> 00:03:45.569 okay if we wanted to start this program and we 00:03:45.569 --> 00:03:48.650 have two or three workouts of our parallelization 00:03:48.650 --> 00:03:52.110 with thruster movement we need a relation between 00:03:52.569 --> 00:03:54.969 the clean and jerk and the thruster to predict 00:03:54.969 --> 00:03:58.650 the movement and not spend our time with athletes, 00:03:58.930 --> 00:04:02.330 calculate the one rem of the thruster. And this 00:04:02.330 --> 00:04:05.370 was the reason we need a relation between the 00:04:05.370 --> 00:04:07.650 clean and jerk and the thruster. Awesome. So 00:04:07.650 --> 00:04:10.069 that is the reason for the study. Now, how did 00:04:10.069 --> 00:04:13.289 you go about designing the study? So what was 00:04:13.289 --> 00:04:17.050 the protocol? The participants have to attend 00:04:17.050 --> 00:04:20.709 their habitual crossfit boxes and they have to 00:04:20.709 --> 00:04:23.730 ride. and we have to measure the descriptive 00:04:23.730 --> 00:04:27.589 measurements. Here is a relevant point because 00:04:27.589 --> 00:04:32.230 the experience practicing crossfit, gender and 00:04:32.230 --> 00:04:35.910 body weight and height are values that at the 00:04:35.910 --> 00:04:39.490 end of the study, the readers have this study 00:04:39.490 --> 00:04:42.970 and we perform a cluster analysis and we create 00:04:42.970 --> 00:04:47.110 different profiles depending on the 1RM and the 00:04:47.110 --> 00:04:49.610 height and the body weight. And afterwards, I 00:04:49.610 --> 00:04:52.319 think that it's better to... discuss this question. 00:04:52.579 --> 00:04:55.160 After descriptive data, they have to perform 00:04:55.160 --> 00:04:58.480 an spandau acid warm -up, general warm -up, and 00:04:58.480 --> 00:05:00.899 after this warm -up, a specific warm -up. The 00:05:00.899 --> 00:05:04.319 specific warm -up was the same for Kirchner and 00:05:04.319 --> 00:05:07.939 for Thruster to avoid discrepancies. The Thruster 00:05:07.939 --> 00:05:11.439 and Kirchner performed the protocol of Bachelet 00:05:11.439 --> 00:05:13.819 and Ehrlich, that is the same protocol that the 00:05:13.819 --> 00:05:18.160 NSCA guidelines to predict the one repetition 00:05:18.160 --> 00:05:24.240 massing, which is 50%. 60%, 80%, 93 % I try to 00:05:24.240 --> 00:05:28.100 get one PR, one personal record and between this 00:05:28.100 --> 00:05:32.459 one PR they have three minutes of rest. And this 00:05:32.459 --> 00:05:36.060 was the protocol in the clean and jerk and in 00:05:36.060 --> 00:05:37.639 the thruster. And the clean and jerk and thruster 00:05:37.639 --> 00:05:41.680 had a random order. Not is ever first clean and 00:05:41.680 --> 00:05:44.860 jerk and afterwards thruster. And these movements 00:05:44.860 --> 00:05:50.600 have to get 72 hours of rest between testing 00:05:50.600 --> 00:05:54.060 for our style. And of course, the coaches and 00:05:54.060 --> 00:05:57.560 the researchers have to say the movement is a 00:05:57.560 --> 00:06:00.019 good repetition. It's not a good... repetition 00:06:00.019 --> 00:06:02.720 they should do the proper technique and avoid 00:06:02.720 --> 00:06:06.800 mistakes with these movements if spectators doesn't 00:06:06.800 --> 00:06:09.319 know the movement of thruster because it's possible 00:06:09.319 --> 00:06:13.750 that with lifters or coaches of a West Philippine 00:06:13.750 --> 00:06:17.050 TV channel, the thruster is a movement that started 00:06:17.050 --> 00:06:19.970 with the barbell in the rack position. In the 00:06:19.970 --> 00:06:23.129 thruster, the movement is not since the floor 00:06:23.129 --> 00:06:26.170 normally and the athletes have to perform a full 00:06:26.170 --> 00:06:29.110 squat below the parallel and afterwards in the 00:06:29.110 --> 00:06:31.750 concentric phase of the triple extension, they 00:06:31.750 --> 00:06:35.000 have to end the movement. with an overhead movement 00:06:35.000 --> 00:06:39.259 and the elbows standing. And they cannot perform 00:06:39.259 --> 00:06:44.060 this movement with a stop between the shoulders 00:06:44.060 --> 00:06:46.980 and the overhead movement. It's only a movement 00:06:46.980 --> 00:06:49.939 in the concentric phase of the squat and the 00:06:49.939 --> 00:06:52.759 movement overhead with the elbows standing. And 00:06:52.759 --> 00:06:55.759 the King and Jer hard, they don't have to perform 00:06:55.759 --> 00:06:58.920 a full squat. For example, they have a power 00:06:58.920 --> 00:07:03.160 clean and after they have a benefit of the plyometric. 00:07:03.279 --> 00:07:06.899 phase during the split jerk that this is not 00:07:06.899 --> 00:07:09.259 the same thruster movement. The movements have 00:07:09.259 --> 00:07:12.459 some similarities but many differences. Right. 00:07:12.519 --> 00:07:15.579 Could we go through participants? Who did you 00:07:15.579 --> 00:07:18.600 end up getting for this study? Okay, for this 00:07:18.600 --> 00:07:23.139 study we know that CrossFit is attended for participants 00:07:23.139 --> 00:07:27.379 of different years, of different level, strength. 00:07:28.170 --> 00:07:33.149 And it was so interesting that any participant 00:07:33.149 --> 00:07:36.569 with more than three months of CrossFit experience 00:07:36.569 --> 00:07:40.410 and more than three days per week have the possibility 00:07:40.410 --> 00:07:44.750 to include in our inclusion criteria. And we 00:07:44.750 --> 00:07:47.339 have... different experience and this experience 00:07:47.339 --> 00:07:51.259 was online -sited classification depending on 00:07:51.259 --> 00:07:56.000 24 and more than 24 months of experience like 00:07:56.000 --> 00:07:59.740 experienced profiteers and less than 24 months 00:07:59.740 --> 00:08:02.660 of experience and of course difference between 00:08:02.660 --> 00:08:06.420 gender. We have in the study four groups. These 00:08:06.420 --> 00:08:09.160 four groups are experienced women, beginner women, 00:08:09.480 --> 00:08:11.600 experienced men and beginner men. And how many 00:08:11.600 --> 00:08:16.220 participants all together? 72. 73, I don't remember 00:08:16.220 --> 00:08:21.360 exactly, 72. We need over 20 participants in 00:08:21.360 --> 00:08:24.300 every group. And it's interesting because this 00:08:24.300 --> 00:08:28.910 study started in Spain. in Albacete, it's a city 00:08:28.910 --> 00:08:33.009 in the south of Madrid, in our box, and following 00:08:33.009 --> 00:08:35.889 another box in Spain, but finishing this study 00:08:35.889 --> 00:08:38.970 in Munich with my international stay with the 00:08:38.970 --> 00:08:42.110 Bundeswehr University Group. So the participants 00:08:42.110 --> 00:08:46.570 were from Spain, but the research team was between 00:08:46.570 --> 00:08:50.549 Germany and Spain. Yeah, the research team was 00:08:50.549 --> 00:08:54.509 a mix between Spain and Germany, and the participant 00:08:54.509 --> 00:09:00.500 is 90%. Spain and 10 % of Germany to complete 00:09:00.500 --> 00:09:03.320 the sample. Awesome. Okay. Four groups, beginners 00:09:03.320 --> 00:09:06.279 and advanced, females and males. So four groups 00:09:06.279 --> 00:09:09.759 there. You did the testing, two separate sessions, 00:09:10.059 --> 00:09:13.259 random order, thruster, one repetition max testing, 00:09:13.480 --> 00:09:16.559 and then clean and jerk, one repetition testing. 00:09:16.879 --> 00:09:19.600 And then you had all this data. What happened 00:09:19.600 --> 00:09:23.879 then? The correlation and the relation with all 00:09:23.879 --> 00:09:26.480 the participants not separate. I think our group 00:09:26.480 --> 00:09:31.399 was amazing because it was 0 .97 or 0 .98, I 00:09:31.399 --> 00:09:34.720 don't remember exactly. But when we study other 00:09:34.720 --> 00:09:39.700 manuscripts, other studies with Klinger and Snatch 00:09:39.700 --> 00:09:44.360 or other movements, it's 0 .92, depends on the 00:09:44.360 --> 00:09:47.460 sample, depending if it's a sports athlete or 00:09:47.460 --> 00:09:51.740 a beginner's athlete. But our study was 0 .98, 00:09:51.740 --> 00:09:55.019 a Croatian official, and it's extremely high. 00:09:55.049 --> 00:09:58.330 And the duration was similar with all the participants, 00:09:58.590 --> 00:10:02.730 with the 72 participants. But when we sorted, 00:10:03.029 --> 00:10:06.049 separated the different groups, we find similar 00:10:06.049 --> 00:10:09.590 results, but with difference. This difference 00:10:09.590 --> 00:10:14.090 depends on... the gender or if the participant 00:10:14.090 --> 00:10:17.730 has a high experience in crossfit and weightlifting 00:10:17.730 --> 00:10:21.210 movements or a lower experience in crossfit and 00:10:21.210 --> 00:10:24.789 weightlifting movements. Exactly the group with 00:10:24.789 --> 00:10:29.029 a high correlation and regression was the experienced 00:10:29.029 --> 00:10:32.649 man, but the other group with a high correlation 00:10:32.649 --> 00:10:36.230 and moderation was the experienced woman. But 00:10:36.230 --> 00:10:39.110 the difference between experienced and beginners 00:10:39.110 --> 00:10:43.080 was not so high. In the men group, experienced 00:10:43.080 --> 00:10:46.720 men and beginner men, but between experienced 00:10:46.720 --> 00:10:49.940 women and beginner women was bigger difference. 00:10:50.340 --> 00:10:53.399 Not so different because beginner women is 7 00:10:53.399 --> 00:10:57.720 .83. It's high, but not extremely high, but it's 00:10:57.720 --> 00:11:00.539 substantial difference. And in the discussion, 00:11:00.679 --> 00:11:03.919 in this manuscript, you can search different 00:11:03.919 --> 00:11:08.440 answers about these questions. Maybe, may crossfit 00:11:08.440 --> 00:11:13.190 athletes normally... can suppress the problems 00:11:13.190 --> 00:11:16.149 with the technique with the level of strength 00:11:16.149 --> 00:11:19.389 in the upper limbs but normally the girls or 00:11:19.389 --> 00:11:24.110 weightlifters we found that the level of experience 00:11:24.110 --> 00:11:28.710 and the mastery technical it's a very big difference 00:11:28.710 --> 00:11:32.049 with the counterparts beginners because women 00:11:32.049 --> 00:11:36.990 don't have so much in the upper limbs but with 00:11:36.990 --> 00:11:40.320 the improvement of the technique and the correct 00:11:40.320 --> 00:11:44.399 movement are able to increase their efficacy 00:11:44.399 --> 00:11:47.879 and efficiency in their movements. And maybe 00:11:47.879 --> 00:11:52.500 this could be the reason because between experienced 00:11:52.500 --> 00:11:55.080 men in CrossFit and beginner men in CrossFit 00:11:55.080 --> 00:11:58.179 notice a big difference between this moderation 00:11:58.179 --> 00:12:01.220 and this correlation in clean and jerk and fast 00:12:01.220 --> 00:12:05.789 step. But when the woman compares with other 00:12:05.789 --> 00:12:10.389 women with less experience or less level of weightlifting 00:12:10.389 --> 00:12:13.929 or crossfit practice, we found a bigger difference. 00:12:14.190 --> 00:12:18.909 Also, any athlete or any coach can use this model 00:12:18.909 --> 00:12:22.350 prediction and this formula to estimate their 00:12:22.350 --> 00:12:28.840 1RM in the thruster movement because 0 .83 to 00:12:28.840 --> 00:12:33.639 0 .97 is a model ratio with high strength, extremely 00:12:33.639 --> 00:12:37.860 high, okay? And it's so useful for coaches and 00:12:37.860 --> 00:12:40.559 athletes. How would you use these equations in 00:12:40.559 --> 00:12:44.279 coaching practice? I think that the future of 00:12:44.279 --> 00:12:48.320 CrossFit is in utilizing the training for every 00:12:48.320 --> 00:12:51.240 athlete, not for every high -level athlete, for 00:12:51.240 --> 00:12:54.980 every athlete that attended the box. Not standardizing 00:12:54.980 --> 00:12:58.840 weights in the workouts, in the movement. because 00:12:58.840 --> 00:13:02.960 this type of training is creating a two groups 00:13:02.960 --> 00:13:06.399 of athletes in crossfit boxes the responders 00:13:06.399 --> 00:13:09.220 and the non -responders because it's standardized 00:13:09.220 --> 00:13:12.799 weights the crossfit athletes need individualized 00:13:12.799 --> 00:13:16.899 weights that adjust to their needs and this is 00:13:16.899 --> 00:13:21.090 a case to coaches to create or have different 00:13:21.090 --> 00:13:24.529 relatives between movements to individualized 00:13:24.529 --> 00:13:28.110 with percentage of the 1RM. For example, Greg 00:13:28.110 --> 00:13:31.409 Everett in their manual have a lot of percentage 00:13:31.409 --> 00:13:34.090 of different movements or the professor Soriano 00:13:34.090 --> 00:13:37.049 have different percentage for overhead movements. 00:13:37.429 --> 00:13:40.070 And this is so useful. And this is essential 00:13:40.070 --> 00:13:43.450 information for coaches and for prescribing individualized 00:13:43.450 --> 00:13:46.269 weights in crossfit. Not only in the strength 00:13:46.269 --> 00:13:48.909 part. Of course, in the workout, in the work 00:13:48.909 --> 00:13:51.809 part. All right. So what I'm hearing is that 00:13:51.809 --> 00:13:54.909 the training in CrossFit, it's scalable, but 00:13:54.909 --> 00:13:58.789 it is not individualized in a sense. Weights 00:13:58.789 --> 00:14:02.129 are not, yeah, the weights are not adjusted to 00:14:02.129 --> 00:14:05.090 the current level of each athlete at the box. 00:14:05.169 --> 00:14:07.389 And that's what you're trying to change with 00:14:07.389 --> 00:14:09.970 your study. The now having prediction equations 00:14:09.970 --> 00:14:13.230 the coaches have or the athletes can calculate 00:14:13.230 --> 00:14:18.230 where the maximal repetitions are and scale from 00:14:18.230 --> 00:14:22.149 the actual layer, actual numbers instead of the 00:14:22.149 --> 00:14:25.899 RX number. Yeah. And this is only a part, I think, 00:14:25.960 --> 00:14:29.659 because CrossFit is not only weightlifting or 00:14:29.659 --> 00:14:32.559 backseat movements in strength. It's gymnastic 00:14:32.559 --> 00:14:35.639 movements that have different levels and it's 00:14:35.639 --> 00:14:38.639 endurance movements. And endurance is so easy 00:14:38.639 --> 00:14:42.039 because we have different devices in our race 00:14:42.039 --> 00:14:47.279 and it's very easy. to individualize with your 00:14:47.279 --> 00:14:50.299 health rate, so for example. Okay, I have a question 00:14:50.299 --> 00:14:53.480 about thruster and clean and jerk. So from my 00:14:53.480 --> 00:14:56.139 perspective, clean and jerk is quite a technical 00:14:56.139 --> 00:15:00.240 movement. Thruster is too, but as you mentioned 00:15:00.240 --> 00:15:03.320 before, it can be masked a little bit with the 00:15:03.320 --> 00:15:06.980 strength. So arty that is incredibly strong will 00:15:06.980 --> 00:15:11.009 have less. trouble executing thrusts there whereas 00:15:11.009 --> 00:15:14.570 in clean and jerk even strong athletes will have 00:15:14.570 --> 00:15:16.970 trouble if their technique is really really poor 00:15:16.970 --> 00:15:21.470 so how that will influence the prediction equations 00:15:21.470 --> 00:15:25.009 you think I agree with you and I think that this 00:15:25.009 --> 00:15:27.909 is the same that I commend with the experienced 00:15:27.909 --> 00:15:31.169 woman and beginner woman. And of course, in the 00:15:31.169 --> 00:15:34.669 case of experienced men and beginner men, because 00:15:34.669 --> 00:15:37.690 normally in the thrusting movements, men with 00:15:37.690 --> 00:15:42.049 a high level of strength is able to push overhead 00:15:42.049 --> 00:15:48.559 the barbell. with a heavy weight but when you 00:15:48.559 --> 00:15:52.860 test it to this athlete in a clean and jerk the 00:15:52.860 --> 00:15:56.620 technique they have a lack and it's not a big 00:15:56.620 --> 00:15:59.600 difference. The key for the technique I think 00:15:59.600 --> 00:16:02.000 that is the difference between clean and jerk 00:16:02.000 --> 00:16:05.559 and thruster because thruster is a movement with 00:16:05.559 --> 00:16:09.179 a demand of strength high demand of strength 00:16:09.179 --> 00:16:12.320 and in other part the clean and jerk has the 00:16:12.320 --> 00:16:16.200 split jerk and the split jerk is a deep and ripe 00:16:16.200 --> 00:16:19.529 timing. an eccentric phase and the combination 00:16:19.529 --> 00:16:21.830 phase and the concentric phase explode and they 00:16:21.830 --> 00:16:25.110 cause the split position of the feet, sorry. 00:16:25.330 --> 00:16:29.250 And I think that the difference between the 1RM 00:16:29.250 --> 00:16:32.450 in thrusters and the 1RM in King & Jer is the 00:16:32.450 --> 00:16:35.750 level of technique that maybe men are able to 00:16:35.750 --> 00:16:38.730 establish sometimes with the strength in the 00:16:38.730 --> 00:16:42.190 thrusters. Now we have a reference to our study 00:16:42.190 --> 00:16:45.909 to say that the thruster is the X percent of 00:16:45.909 --> 00:16:49.570 the King & Jer. And we now have evidence saying 00:16:49.570 --> 00:16:52.750 that it's a good relation and a good correlation 00:16:52.750 --> 00:16:55.889 for the percentage. But our idea is that this 00:16:55.889 --> 00:16:58.990 question has a transfer. to all the books on 00:16:58.990 --> 00:17:01.970 the works. We try to individualize the barbell 00:17:01.970 --> 00:17:04.670 weights with different formulas and with different 00:17:04.670 --> 00:17:06.670 modeler restaurants. Modeler restaurants like 00:17:06.670 --> 00:17:09.730 the Professor Soriano, Greg Ebrek's book, all 00:17:09.730 --> 00:17:12.210 the other studies that create the relationship 00:17:12.210 --> 00:17:15.130 between a clean and jerk and a snatch, between 00:17:15.130 --> 00:17:18.549 a squat, a front squat, back squat, etc. That's 00:17:18.549 --> 00:17:21.609 awesome. All right. Do you want to bring it all 00:17:21.609 --> 00:17:24.569 together and have a take -home message for coaches 00:17:24.569 --> 00:17:27.670 from your study? What should they... take my 00:17:27.670 --> 00:17:33.009 advice is that measure their athletes afterwards 00:17:33.009 --> 00:17:38.450 try to have a reference for one of these athletes 00:17:38.450 --> 00:17:42.490 and try to individualize inside the world in 00:17:42.490 --> 00:17:45.940 the gymnastic movement attended to their characteristics. 00:17:46.319 --> 00:17:49.220 In the weightlifting movement, normally in CrossFit 00:17:49.220 --> 00:17:52.920 workouts, we have three or four movements, a 00:17:52.920 --> 00:17:55.460 barbell and with the same weight. And this is 00:17:55.460 --> 00:17:58.839 a problem of this question. Every coach is apt 00:17:58.839 --> 00:18:01.619 to select the weight with the movement, with 00:18:01.619 --> 00:18:04.200 the limited movement. The limited movement is 00:18:04.200 --> 00:18:07.380 the movement that athletes are able to raise 00:18:07.380 --> 00:18:09.900 less weight. For example, a limited movement. 00:18:10.440 --> 00:18:12.880 is an overhead movement not added lift because 00:18:12.880 --> 00:18:16.240 there are a big difference and they have to individualize 00:18:16.240 --> 00:18:19.319 with the movement of the overhead with the overhead 00:18:19.319 --> 00:18:22.359 movement and afterwards a polar garmin device 00:18:22.359 --> 00:18:26.460 or a different brand to try to today is a day 00:18:26.460 --> 00:18:30.700 of low intensity today is a high intensity day 00:18:30.700 --> 00:18:33.839 train high intensity every day i'm not saying 00:18:33.839 --> 00:18:36.990 this is for coaches The athletes have two days, 00:18:37.130 --> 00:18:39.670 high intensity days, but have to participate 00:18:39.670 --> 00:18:43.369 in low intensity days to have a condolatory realization. 00:18:43.829 --> 00:18:46.130 All right. We have two short questions to finish. 00:18:46.210 --> 00:18:48.470 The first one is, what is your favorite lift? 00:18:48.750 --> 00:18:52.450 And in a sedentary world life, I think that it's 00:18:52.450 --> 00:18:55.609 essential. And in weightlifting movements, snatch, 00:18:55.890 --> 00:18:58.789 of course. Snatch is a combination of technique, 00:18:59.049 --> 00:19:02.490 mobility, strength. I love snatch. And I think 00:19:02.490 --> 00:19:05.579 that there are so many beauty in it. and snatch 00:19:05.579 --> 00:19:08.619 with a proper technique and a big weight in a 00:19:08.619 --> 00:19:10.500 weightlifting competition. All right. And the 00:19:10.500 --> 00:19:13.740 last question would be where people can find 00:19:13.740 --> 00:19:16.700 you if they want to be up to date with what you're 00:19:16.700 --> 00:19:20.140 doing. Okay. Resurrected plate is Blue Ocean, 00:19:20.420 --> 00:19:24.839 Alejandro Oliver. I'm in Eastern, Alejandro .Oliver. 00:19:24.940 --> 00:19:28.299 It's another channel that is so interesting. 00:19:28.559 --> 00:19:35.159 And of course, in my email, A .Oliver. Thank 00:19:35.159 --> 00:19:38.099 you, Alejandro, so much for today. And see you 00:19:38.099 --> 00:19:40.059 next time, I guess. Maybe. Why not?