WEBVTT 00:00:00.000 --> 00:00:03.080 So long -term advice for any coaches based on 00:00:03.080 --> 00:00:06.139 this research is that it is absolutely shown 00:00:06.139 --> 00:00:09.140 that this type of training is effective in terms 00:00:09.140 --> 00:00:12.240 of helping enhance power output, which is essential 00:00:12.240 --> 00:00:15.380 in athletes that play sport, and protective against 00:00:15.380 --> 00:00:17.719 those athletes that are not participating in 00:00:17.719 --> 00:00:19.600 strength training, which is often something that 00:00:19.600 --> 00:00:22.160 we see a lot of athletes drop off of when their 00:00:22.160 --> 00:00:26.519 sport seasons or sport buy -ins increase. Hi, 00:00:26.579 --> 00:00:28.679 Emily. It's my pleasure to have you on Evidence 00:00:28.679 --> 00:00:31.379 Strong Show. If you could briefly introduce yourself. 00:00:31.519 --> 00:00:33.119 Hey, everybody. Thank you so much for having 00:00:33.119 --> 00:00:36.200 me. My name is Emily Neff. I am the owner of 00:00:36.200 --> 00:00:39.159 Relentless Athletics. We are a female -focused 00:00:39.159 --> 00:00:41.820 strength and conditioning facility. We only work 00:00:41.820 --> 00:00:43.880 with adolescent female athletes. We've been here 00:00:43.880 --> 00:00:46.399 for 10 years. All of our girls at Relentless 00:00:46.399 --> 00:00:49.679 play sports, and we have a heavy reliance on 00:00:49.679 --> 00:00:52.000 Olympic weightlifting. And this is what I actually, 00:00:52.200 --> 00:00:54.820 this population is what I base my dissertation 00:00:54.820 --> 00:00:58.159 work on. on utilizing Olympic weightlifting really 00:00:58.159 --> 00:01:01.479 as a novel tool for neuromuscular training to 00:01:01.479 --> 00:01:04.379 potentially help reduce ACL injury risks. Awesome. 00:01:04.480 --> 00:01:06.939 All right. We need some kind of backstory. How 00:01:06.939 --> 00:01:10.099 did you arrive here? Yes, in terms of the study. 00:01:10.260 --> 00:01:14.560 So basically, I mean, I always wanted to put 00:01:14.560 --> 00:01:16.879 what I'd been doing here for the past 10 years 00:01:16.879 --> 00:01:20.319 at Relentless into actual work and then to publish 00:01:20.319 --> 00:01:22.959 it because I've seen it work year after year 00:01:22.959 --> 00:01:25.739 after year in terms of reducing ACL. Just reducing 00:01:25.739 --> 00:01:28.540 overall injury rates, as well as being an Olympic 00:01:28.540 --> 00:01:30.560 weightlifter myself, understanding the brain 00:01:30.560 --> 00:01:34.260 -body connection, how necessary that is to execute 00:01:34.260 --> 00:01:36.299 the lifts, but then what that is doing at the 00:01:36.299 --> 00:01:39.819 inter and intramuscular level for athletes in 00:01:39.819 --> 00:01:42.480 general. So while working with our athletes and 00:01:42.480 --> 00:01:45.900 just seeing their movement quality increase, 00:01:46.299 --> 00:01:49.540 their rates of injury decrease, comparing that 00:01:49.540 --> 00:01:53.219 to their peers who were not participating in 00:01:53.219 --> 00:01:55.379 these types of lifts. lifts and looking at their 00:01:55.379 --> 00:01:57.579 injury rates, I knew that this was something 00:01:57.579 --> 00:01:59.780 that I wanted to, you know, actually put into 00:01:59.780 --> 00:02:03.040 research because my population here is so unique 00:02:03.040 --> 00:02:06.959 and very far few gyms have this many girls that 00:02:06.959 --> 00:02:09.219 are this age that are performing these lifts 00:02:09.219 --> 00:02:13.479 that we can then study and get published so that 00:02:13.479 --> 00:02:16.979 other people can actually face off. you know, 00:02:16.979 --> 00:02:19.120 this type of work. What is specific about this 00:02:19.120 --> 00:02:22.539 population? We see spikes in injury in specifically 00:02:22.539 --> 00:02:25.580 ACL injury rates occur during the pubescent period 00:02:25.580 --> 00:02:28.699 in female athletes. And unfortunately, most studies 00:02:28.699 --> 00:02:31.460 when we actually look at the ACL in female athletes 00:02:31.460 --> 00:02:33.360 occurs when they're in college, just because 00:02:33.360 --> 00:02:35.319 they're an easier population to study because 00:02:35.319 --> 00:02:37.699 you don't need parent consent. So if we need 00:02:37.699 --> 00:02:40.340 to understand what's going on at the physiological 00:02:40.340 --> 00:02:43.780 level that's leading to this increased injury 00:02:43.780 --> 00:02:46.860 risk, injury rate, we ask. absolutely need to 00:02:46.860 --> 00:02:49.520 study this population. So because I work with 00:02:49.520 --> 00:02:51.539 this population, this is really why I wanted 00:02:51.539 --> 00:02:54.479 to conduct the study on them and be able to put 00:02:54.479 --> 00:02:57.060 the results into actual practice, especially 00:02:57.060 --> 00:02:59.960 because when you look at the research in general, 00:03:00.159 --> 00:03:02.780 you know, there's a lot of talk now of ACL injury 00:03:02.780 --> 00:03:05.259 rates and how that could be related to phases 00:03:05.259 --> 00:03:07.219 of our menstrual cycle. Well, if that were the 00:03:07.219 --> 00:03:09.979 case, why do we see an increase of these rates 00:03:09.979 --> 00:03:13.300 occur during pubescent period and at least one 00:03:13.300 --> 00:03:15.960 year from a female athlete? getting puberty, 00:03:16.139 --> 00:03:19.780 50 % of her cycle is a novelatory, meaning that 00:03:19.780 --> 00:03:21.860 she's not actually ovulating because her hormones 00:03:21.860 --> 00:03:23.780 don't spike high enough. So if we want to focus 00:03:23.780 --> 00:03:26.340 on female physiology, these things don't actually 00:03:26.340 --> 00:03:28.400 add up. But what we do know is that females grow 00:03:28.400 --> 00:03:31.379 differently than boys. Males have a neuromuscular 00:03:31.379 --> 00:03:33.740 spurt. When they grow, they have an increase 00:03:33.740 --> 00:03:36.800 in their not only body size, but their muscle 00:03:36.800 --> 00:03:39.080 mass, and then their ability to actually utilize 00:03:39.080 --> 00:03:41.199 that muscle mass because of their neuromuscular 00:03:41.199 --> 00:03:43.860 coordination. But unfortunately for female athletes, 00:03:44.409 --> 00:03:46.509 or females in general, they don't have the same 00:03:46.509 --> 00:03:48.590 neuromuscular spurt. In fact, they're neuromuscular 00:03:48.590 --> 00:03:51.490 deficit. We see an increase in body size, but 00:03:51.490 --> 00:03:54.349 not a concurrent increase in body mass, or specifically 00:03:54.349 --> 00:03:57.590 muscle mass. So when that occurs, females' ligaments 00:03:57.590 --> 00:03:59.909 and tendons become loose to try to accommodate 00:03:59.909 --> 00:04:02.289 for their growing bodies. And this may anecdotally 00:04:02.289 --> 00:04:05.110 be what you may say is a female, sometimes after 00:04:05.110 --> 00:04:06.750 she goes through puberty, she kind of looks like 00:04:06.750 --> 00:04:08.729 a giraffe with her head cut off, and she's just 00:04:08.729 --> 00:04:10.389 super lanky, doesn't know how to control her 00:04:10.389 --> 00:04:12.990 limbs. Well, that's true, and there's a science 00:04:12.990 --> 00:04:16.160 behind it. but we can induce an artificial neuromuscular 00:04:16.160 --> 00:04:19.199 spurt, research shows through neuromuscular training, 00:04:19.459 --> 00:04:21.759 particularly neuromuscular training that's going 00:04:21.759 --> 00:04:24.279 to incorporate strength training and plyometrics. 00:04:24.560 --> 00:04:28.000 So if we look at Olympic weightlifting, Olympic 00:04:28.000 --> 00:04:30.899 weightlifting itself is going to introduce a 00:04:30.899 --> 00:04:33.579 type of plyometric training as well as obviously 00:04:33.579 --> 00:04:35.860 strength training because it introduces a progressive 00:04:35.860 --> 00:04:38.459 overload. So if we look at Olympic weightlifting, 00:04:38.579 --> 00:04:41.379 what a fantastic novel means of neuromuscular 00:04:41.379 --> 00:04:44.459 training. research has demonstrated that females 00:04:44.459 --> 00:04:47.120 become more interested in or adhere into training 00:04:47.120 --> 00:04:48.899 when there is some type of skill -based element. 00:04:49.120 --> 00:04:51.819 Olympic weightlifting is a skill. And unfortunately, 00:04:52.060 --> 00:04:55.540 when we actually look at studies that look at 00:04:55.540 --> 00:04:57.939 the prevalence of Olympic weightlifting utilized 00:04:57.939 --> 00:05:00.240 by strength and conditioning coaches, it's at 00:05:00.240 --> 00:05:02.939 a very low rate in females compared to males. 00:05:03.180 --> 00:05:06.279 So this is something that we need to look at 00:05:06.279 --> 00:05:09.620 and study and possibly introduce to female athletes 00:05:09.620 --> 00:05:11.899 because not only does it have the potential to 00:05:12.079 --> 00:05:14.459 reduce these injury rates, but it also has the 00:05:14.459 --> 00:05:16.519 potential because it's skill -based for females 00:05:16.519 --> 00:05:19.420 to more so want to adhere to training and stick 00:05:19.420 --> 00:05:21.980 with it, which again, long -term will lead to 00:05:21.980 --> 00:05:24.319 lower injury rates. Awesome. And there are a 00:05:24.319 --> 00:05:27.420 plethora of additional benefits that a female 00:05:27.420 --> 00:05:30.300 young athlete will get when they stick to training 00:05:30.300 --> 00:05:33.079 for longer. They stay in sports, they use it 00:05:33.079 --> 00:05:35.779 as physical activity later and, you know, pass 00:05:35.779 --> 00:05:37.800 it down on their family members and so on. So 00:05:37.800 --> 00:05:41.470 lots of good things happening now. Okay. This 00:05:41.470 --> 00:05:44.230 is what you decided has to be done. Now, how 00:05:44.230 --> 00:05:46.250 did you go about designing the study? Who did 00:05:46.250 --> 00:05:49.209 you invite? How did you structure the study and 00:05:49.209 --> 00:05:51.930 so on? So the protocol for Olympic weightlifting 00:05:51.930 --> 00:05:54.689 was actually based on the protocol here that 00:05:54.689 --> 00:05:57.370 we utilize at Relentna. So this has been a very 00:05:57.370 --> 00:06:00.089 systemized approach to introducing Olympic weightlifting 00:06:00.089 --> 00:06:03.389 to females. It's based off of most of the protocol 00:06:03.389 --> 00:06:07.509 that's provided through USAID. So with that, 00:06:07.610 --> 00:06:11.509 we also simplified this approach. Because we're 00:06:11.509 --> 00:06:13.129 a business, we need to make sure that we have 00:06:13.129 --> 00:06:15.790 systems that every coach can follow. So our approach 00:06:15.790 --> 00:06:18.470 to coaching Olympic weightlifting is top, bottom, 00:06:18.610 --> 00:06:23.089 clean only for the first month of training. Obviously, 00:06:23.170 --> 00:06:25.850 as long as an athlete can demonstrate proficiency 00:06:25.850 --> 00:06:28.629 in like an RDL, a front squat, all of that. But 00:06:28.629 --> 00:06:30.889 the main goal is for an athlete to be able to 00:06:30.889 --> 00:06:34.170 perform a hang clean while hitting three specific 00:06:34.170 --> 00:06:36.329 movement patterns. The athlete is able to maintain 00:06:36.329 --> 00:06:38.790 midfoot weight distribution, is able to hit vertical 00:06:38.790 --> 00:06:41.379 extension. a distinct start and finish position 00:06:41.379 --> 00:06:43.939 of her feet. Because this is neuromuscular training, 00:06:44.040 --> 00:06:45.959 this needs to be based on the athlete and her 00:06:45.959 --> 00:06:48.660 progression and learning these movements needs 00:06:48.660 --> 00:06:51.019 to be individualized. So with that said, if an 00:06:51.019 --> 00:06:53.399 athlete cannot hit those three protocol, she 00:06:53.399 --> 00:06:56.000 cannot progress to below the knee in the second 00:06:56.000 --> 00:06:58.319 phase. Instead, the athlete then moves to the 00:06:58.319 --> 00:07:02.399 blocks because this is based out of motor learning 00:07:02.399 --> 00:07:05.920 where we need to slightly change the movement, 00:07:06.000 --> 00:07:09.139 but stick to the actual goal itself to actually 00:07:09.560 --> 00:07:11.860 acquired the new motor skill so those athletes 00:07:11.860 --> 00:07:13.980 will just move two blocks with the bar above 00:07:13.980 --> 00:07:16.579 the knee same goal to maintain those three protocol 00:07:16.579 --> 00:07:19.019 if the athlete is able to mean those three protocol 00:07:19.019 --> 00:07:21.980 within that first phase she that is allowed to 00:07:21.980 --> 00:07:23.980 progress to below the knee but is introduced 00:07:23.980 --> 00:07:26.240 through movement chunking basically where the 00:07:26.240 --> 00:07:28.240 athlete performs a hang clean and then a low 00:07:28.240 --> 00:07:30.300 hang clean with the paws above the knee and now 00:07:30.300 --> 00:07:33.439 the additional protocol or or specific movement 00:07:33.439 --> 00:07:36.000 that this athlete is trying to achieve is a consistent 00:07:36.000 --> 00:07:38.220 back angle from below the knee to above the knee 00:07:38.220 --> 00:07:39.970 because these athletes are only training twice 00:07:39.970 --> 00:07:42.610 a week the first like as i said the first four 00:07:42.610 --> 00:07:45.490 weeks the athlete is doing just clean variation 00:07:45.490 --> 00:07:48.250 she does a clean and a push press for day one 00:07:48.250 --> 00:07:51.129 and just a clean for day two as we go to the 00:07:51.129 --> 00:07:53.670 second phase the athlete will do either cleans 00:07:53.670 --> 00:07:56.470 off the block or clean plus low hang clean based 00:07:56.470 --> 00:07:59.610 on how she performed in phase one and then day 00:07:59.610 --> 00:08:02.790 two will be a hang snatch same focus focusing 00:08:02.790 --> 00:08:05.170 on midfoot weight distribution vertical extension 00:08:05.170 --> 00:08:08.189 a distinct start and finish position of the their 00:08:08.189 --> 00:08:10.490 feet. And this is how we went about utilizing 00:08:10.490 --> 00:08:12.889 the Olympic weightlifting protocol as a type 00:08:12.889 --> 00:08:15.470 of neuromuscular training. We are not coaching 00:08:15.470 --> 00:08:18.129 athletes up to percentages. We call these, the 00:08:18.129 --> 00:08:20.529 whole point is working them up to what we call 00:08:20.529 --> 00:08:22.949 a threshold. So working them to a weight where 00:08:22.949 --> 00:08:25.569 the athlete is able to maintain those three movement 00:08:25.569 --> 00:08:28.290 patterns while hopefully hitting a slightly heavier 00:08:28.290 --> 00:08:30.430 weight than they hit the week before, but where 00:08:30.430 --> 00:08:32.669 technique is going to always triumph weight as 00:08:32.669 --> 00:08:35.049 well as the speed of the bar movement. So that 00:08:35.049 --> 00:08:37.460 threshold is basically where that athlete is 00:08:37.460 --> 00:08:40.740 able to maintain those movements, but is slightly 00:08:40.740 --> 00:08:42.860 challenged. And the goal is to push that threshold 00:08:42.860 --> 00:08:45.539 each week. From there, the weightlifting protocol 00:08:45.539 --> 00:08:47.759 itself is only going to last 30 minutes. The 00:08:47.759 --> 00:08:50.059 remaining 30 minutes of the hour session is going 00:08:50.059 --> 00:08:52.440 to be individualized. This is because research 00:08:52.440 --> 00:08:55.220 on the actual strength and conditioning training 00:08:55.220 --> 00:08:58.220 for the adolescent population is based off of, 00:08:58.279 --> 00:09:00.940 it needs to be individualized to that athlete 00:09:00.940 --> 00:09:03.059 based on what her motor, her movement quality 00:09:03.059 --> 00:09:06.299 is like, as well as where her external support. 00:09:06.539 --> 00:09:09.799 How many hours a week is she doing? So each athlete 00:09:09.799 --> 00:09:13.379 underwent a movement assessment prior to participating 00:09:13.379 --> 00:09:16.399 in the study. And this way, the athlete's remaining 00:09:16.399 --> 00:09:18.840 movements, which just consisted of some type 00:09:18.840 --> 00:09:21.200 of compound movement, such as bilateral squat, 00:09:21.519 --> 00:09:24.200 hip hinge, vertical horizontal press, vertical 00:09:24.200 --> 00:09:27.200 horizontal pull, nothing crazy. And some type 00:09:27.200 --> 00:09:30.700 of unilateral or split squat type of knee dominant 00:09:30.700 --> 00:09:33.200 movement pattern was all based on what their 00:09:33.200 --> 00:09:35.940 scores were. And these athletes were then. either 00:09:35.940 --> 00:09:38.279 introduced to a barbell front squat based on 00:09:38.279 --> 00:09:40.799 their scores or just a kettlebell goblet squat. 00:09:41.019 --> 00:09:43.580 So that's how those athletes were progressed. 00:09:43.940 --> 00:09:46.840 Very simple linear progression. Phase one is 00:09:46.840 --> 00:09:49.779 all about movement exposure. Phase two is about 00:09:49.779 --> 00:09:52.000 increased volume of those same movement patterns. 00:09:52.340 --> 00:09:54.580 These athletes were all athletes that are already 00:09:54.580 --> 00:09:56.720 paying members of Relentless Athletics, but they 00:09:56.720 --> 00:09:59.679 were brand new to strength training in general. 00:09:59.720 --> 00:10:02.480 So they could not have more than a year of structured 00:10:02.480 --> 00:10:05.110 strength training program or training. or else 00:10:05.110 --> 00:10:07.070 they would not be eligible. All these athletes 00:10:07.070 --> 00:10:10.029 had no significant prior injuries, meaning they 00:10:10.029 --> 00:10:12.289 could not have been taken away from sport within 00:10:12.289 --> 00:10:14.909 the past year, greater than 22 days due to a 00:10:14.909 --> 00:10:17.289 type of injury, as well as, of course, having 00:10:17.289 --> 00:10:19.769 any type of surgery, anything like that. We're 00:10:19.769 --> 00:10:21.990 very fortunate enough that we also had a control 00:10:21.990 --> 00:10:24.129 group. And the control group were athletes that 00:10:24.129 --> 00:10:26.389 played on very similar sport teams to the girls 00:10:26.389 --> 00:10:28.289 that were participating, because all the girls 00:10:28.289 --> 00:10:30.370 that participated were individuals. They weren't 00:10:30.370 --> 00:10:32.850 an entire team coming in because it's an individualized 00:10:32.850 --> 00:10:35.509 training program. these individuals from the 00:10:35.509 --> 00:10:37.610 control group all had very similar training loans, 00:10:37.789 --> 00:10:40.450 meaning hours a week of sport, and they did not 00:10:40.450 --> 00:10:42.970 participate in any external strength training. 00:10:43.340 --> 00:10:45.620 program over the course of those eight weeks. 00:10:45.740 --> 00:10:48.139 So that was really unique about this study is 00:10:48.139 --> 00:10:50.179 that not only did we have a training focus group, 00:10:50.240 --> 00:10:52.279 but we also had a control group that was playing 00:10:52.279 --> 00:10:55.059 sport but not participating in this type of training 00:10:55.059 --> 00:10:57.899 to then be able to look at the results. And what 00:10:57.899 --> 00:11:00.039 we were looking at utilizing force plates is 00:11:00.039 --> 00:11:01.840 we wanted to look at two things. We wanted to 00:11:01.840 --> 00:11:04.039 look at power production, specifically through 00:11:04.039 --> 00:11:06.620 a drop vertical jump, as well as peak landing 00:11:06.620 --> 00:11:10.080 forces to see what happens of those two qualities 00:11:10.080 --> 00:11:12.340 over the course of those eight weeks across both 00:11:12.340 --> 00:11:14.600 groups. And did you test before and after? Yes. 00:11:14.700 --> 00:11:16.399 Okay. How many participants did you have in each 00:11:16.399 --> 00:11:19.600 group? 15 and 9 were our total at the end of 00:11:19.600 --> 00:11:22.200 the... eight weeks that we actually were able 00:11:22.200 --> 00:11:24.200 to analyze the results from. Awesome. And you 00:11:24.200 --> 00:11:27.179 tested? The drop. Just the drop on the fourth 00:11:27.179 --> 00:11:29.200 place. Fourth place. Yep. All right. The only 00:11:29.200 --> 00:11:31.440 other thing that we did is that we also looked 00:11:31.440 --> 00:11:33.700 at possible confounding factors. We looked at 00:11:33.700 --> 00:11:35.820 athletes. This was just through a questionnaire 00:11:35.820 --> 00:11:37.980 for their parents, besides asking them how many 00:11:37.980 --> 00:11:40.500 hours a week of sport, any prior injuries, as 00:11:40.500 --> 00:11:42.820 well as we wanted to know their menstrual cycle 00:11:42.820 --> 00:11:45.580 status, if they started their menstrual cycle, 00:11:45.759 --> 00:11:50.120 if it was regular or if it was irregular. Oh, 00:11:50.279 --> 00:11:52.659 yeah. Are we ready for the results? Oh, we are 00:11:52.659 --> 00:11:56.639 ready. Let's go. Okay. So what was most significant 00:11:56.639 --> 00:12:01.379 was looking at the pre and post of the actual 00:12:01.379 --> 00:12:03.899 vertical jump height in our drop jump. So our 00:12:03.899 --> 00:12:07.639 athletes that were performing the strength training 00:12:07.639 --> 00:12:13.340 program were able to increase by 129 .7%. Meanwhile, 00:12:13.500 --> 00:12:15.519 the athletes in the control group, again, they 00:12:15.519 --> 00:12:18.139 were doing the same amount of sport volume, dropped 00:12:18.139 --> 00:12:23.539 26. So this demonstrated that this type of training, 00:12:23.779 --> 00:12:26.519 which I got into later in the discussion, is 00:12:26.519 --> 00:12:28.899 specifically neuroprotective. Because when we 00:12:28.899 --> 00:12:31.720 look at previous research that demonstrates that 00:12:31.720 --> 00:12:36.000 sport itself is going to cause fatigue and fatigue 00:12:36.000 --> 00:12:39.980 is going to influence our ability to produce 00:12:39.980 --> 00:12:43.139 power. And females specifically during peak height 00:12:43.139 --> 00:12:46.019 velocity are more susceptible toward this type 00:12:46.019 --> 00:12:48.929 of fatigue. And therefore... this type of training 00:12:48.929 --> 00:12:51.909 could possibly be neuroprotective in the fact 00:12:51.909 --> 00:12:53.909 that we didn't see the same drop -off. Instead, 00:12:54.549 --> 00:12:56.730 we saw an increase. Now, when we looked at the 00:12:56.730 --> 00:12:59.029 ground reaction forces, we actually saw that 00:12:59.029 --> 00:13:02.309 there was no change across any group. So in control 00:13:02.309 --> 00:13:04.529 or the training group, there was absolutely no 00:13:04.529 --> 00:13:06.710 change, no drop -off. Everything stayed very 00:13:06.710 --> 00:13:09.309 consistent. Athletes that came in with a higher 00:13:09.309 --> 00:13:11.570 vertical were those athletes that also had a 00:13:11.570 --> 00:13:14.110 lower peak landing force, regardless if they 00:13:14.110 --> 00:13:15.950 were on a training or control group. And this 00:13:15.950 --> 00:13:18.090 can kind of demonstrate what you would think 00:13:18.090 --> 00:13:20.149 is that athletes that maybe are just more athletic 00:13:20.149 --> 00:13:22.230 and more powerful, therefore demonstrate better 00:13:22.230 --> 00:13:24.809 landing strategies. And this is just what we 00:13:24.809 --> 00:13:27.990 are proposing. With that said, we also suggest 00:13:27.990 --> 00:13:30.210 that perhaps because this is only an eight -week 00:13:30.210 --> 00:13:33.409 study and we're trying to utilize Olympic weightlifting 00:13:33.409 --> 00:13:36.649 as a type of neuromuscular training tool that 00:13:36.649 --> 00:13:40.049 is implicit in changing our jump landing mechanics, 00:13:40.370 --> 00:13:42.809 we probably just needed a longer duration study, 00:13:43.049 --> 00:13:45.309 which is what other researchers suggest that 00:13:45.309 --> 00:13:47.399 in terms of motor learning. when we take this 00:13:47.399 --> 00:13:49.159 implicit approach, meaning we're not teaching 00:13:49.159 --> 00:13:51.059 an athlete how to jump and land. In fact, we're 00:13:51.059 --> 00:13:54.799 just trying to enhance movement quality implicitly 00:13:54.799 --> 00:13:57.200 through these movement patterns. We need a longer 00:13:57.200 --> 00:14:00.320 duration to actually see changes. So this kind 00:14:00.320 --> 00:14:02.740 of corresponded with what we expected in the 00:14:02.740 --> 00:14:05.750 research, but again, not what we wanted. So that 00:14:05.750 --> 00:14:07.950 was the vertical ground reaction force versus 00:14:07.950 --> 00:14:10.389 the change across either group. Did you look 00:14:10.389 --> 00:14:14.049 at the height of counter movement part of the 00:14:14.049 --> 00:14:16.490 drop jump? Did they improve after eight weeks? 00:14:16.590 --> 00:14:19.809 Was it the same? Yes. So the training group increased 00:14:19.809 --> 00:14:23.629 by 129 % while the control group decreased by 00:14:23.629 --> 00:14:27.029 about 26%. Okay. Could we bring it together? 00:14:27.110 --> 00:14:30.129 So what would be your advice from this study 00:14:30.129 --> 00:14:33.149 for the coaches? So long -term advice for any 00:14:33.149 --> 00:14:35.840 coaches based... on this research is that it 00:14:35.840 --> 00:14:39.480 is absolutely shown that this type of training 00:14:39.480 --> 00:14:42.580 is effective in terms of helping enhance power 00:14:42.580 --> 00:14:45.460 output, which is essential in athletes that play 00:14:45.460 --> 00:14:47.899 sport, and protective against those athletes 00:14:47.899 --> 00:14:50.120 that are not participating in strength training, 00:14:50.259 --> 00:14:52.159 which is often something that we see a lot of 00:14:52.159 --> 00:14:54.639 athletes drop off of when their sport seasons 00:14:54.639 --> 00:14:57.279 or sport buy -ins increase. So with that said, 00:14:57.500 --> 00:15:00.779 it really comes down to education. So sport coaches 00:15:00.779 --> 00:15:03.500 utilizing these full lifts and utilizing this... 00:15:03.529 --> 00:15:06.769 Gilbrate's based approach is essential when it 00:15:06.769 --> 00:15:09.610 comes to improving power output and helping decrease 00:15:09.610 --> 00:15:14.110 any potential loss of that power output across 00:15:14.110 --> 00:15:17.730 demanding sports schedules. Only two hours a 00:15:17.730 --> 00:15:20.909 week is necessary to elicit these types of results 00:15:20.909 --> 00:15:24.809 and educating parents on, although thinking or 00:15:24.809 --> 00:15:26.929 assuming that adding more to the schedule is 00:15:26.929 --> 00:15:28.769 actually going to be fatiguing to the athlete. 00:15:28.850 --> 00:15:31.590 In fact, we have research that have shown otherwise. 00:15:31.870 --> 00:15:34.230 Athletes that are actually adding this two times 00:15:34.230 --> 00:15:37.289 a week of training that emphasizes Olympic weightlifting 00:15:37.289 --> 00:15:39.750 actually helps your athlete perform better compared 00:15:39.750 --> 00:15:42.330 to those that are not, have a drop in power output 00:15:42.330 --> 00:15:44.629 demonstrating their fatigue. So having that type 00:15:44.629 --> 00:15:48.250 of education for our parents is fundamental to 00:15:48.250 --> 00:15:51.110 help this age group in this female athlete population 00:15:51.110 --> 00:15:54.549 maintain this type of training, as well as when 00:15:54.549 --> 00:15:56.620 looking... And at the dropouts, in terms of only 00:15:56.620 --> 00:15:58.759 lost two athletes across that point of time, 00:15:58.879 --> 00:16:00.879 it helps underscore that this type of training 00:16:00.879 --> 00:16:03.980 is going to help captivate female athletes to 00:16:03.980 --> 00:16:05.620 keep coming back. And that's what we need. Sounds 00:16:05.620 --> 00:16:08.019 good. Confounding variables. We looked at irregular 00:16:08.019 --> 00:16:11.159 menstrual cycles. There was no statistical difference, 00:16:11.379 --> 00:16:14.039 as well as athletes that did not have their menstrual 00:16:14.039 --> 00:16:16.519 cycle. So when we looked at those, those data 00:16:16.519 --> 00:16:18.659 points itself didn't affect the results in either 00:16:18.659 --> 00:16:23.210 case. Interesting. Oh, another Pandora box. Exactly. 00:16:24.269 --> 00:16:26.429 All right. Awesome. Two short questions to finish. 00:16:26.490 --> 00:16:28.450 The first one is, what is your favorite lift? 00:16:28.610 --> 00:16:30.639 Oh, the snatch. Most beautiful lift in the world. 00:16:31.179 --> 00:16:33.700 No question. And the last question is where people 00:16:33.700 --> 00:16:36.340 can find you when they want to see what you're 00:16:36.340 --> 00:16:39.340 doing or ask a question. Absolutely. Probably 00:16:39.340 --> 00:16:41.980 our Instagram is the best way. So it's at relentless 00:16:41.980 --> 00:16:45.080 underscore athletics underscore. That's the easiest 00:16:45.080 --> 00:16:47.259 way to really get in contact with me as well 00:16:47.259 --> 00:16:48.879 as just what we're doing here at Relentless. 00:16:49.080 --> 00:16:51.120 All right. All the best, Emily, for your research 00:16:51.120 --> 00:16:53.559 and your work. And thank you for today. Thank 00:16:53.559 --> 00:16:54.159 you so much.