WEBVTT 00:00:00.000 --> 00:00:02.279 Weightlifting is a hard sport. Sports are hard. 00:00:02.339 --> 00:00:04.519 We're willingly subjecting ourselves to discomfort. 00:00:04.759 --> 00:00:07.240 Instead of looking at things as a distraction, 00:00:07.519 --> 00:00:10.240 specifically music, look at it as the long -term 00:00:10.240 --> 00:00:12.000 investment of that athlete. Weightlifting is 00:00:12.000 --> 00:00:13.800 a sport of attrition. People drop out left and 00:00:13.800 --> 00:00:15.679 right because it's hard. Giving the athletes 00:00:15.679 --> 00:00:18.980 that outlet to dance, have fun, bond with each 00:00:18.980 --> 00:00:21.440 other is going to create more buy -in to you 00:00:21.440 --> 00:00:23.379 as a coach, which will then keep that athlete 00:00:23.379 --> 00:00:26.039 in the sport longer, which will then make them 00:00:26.039 --> 00:00:30.600 better at the sport. Hi, Dr. Mike. First of all, 00:00:30.600 --> 00:00:33.159 congratulations on your PhD. Huge achievement. 00:00:33.240 --> 00:00:35.840 And welcome to Evidence Strong Show for the third 00:00:35.840 --> 00:00:38.399 time. You're a second person who achieved that 00:00:38.399 --> 00:00:41.799 prominent goal. Super happy to have you. We're 00:00:41.799 --> 00:00:45.100 talking music and performance. But before we 00:00:45.100 --> 00:00:47.219 go there, please briefly introduce yourself. 00:00:47.399 --> 00:00:49.439 Yeah, so thanks for having me on again. Pleasure 00:00:49.439 --> 00:00:52.820 to be here as always. the short story here. Right 00:00:52.820 --> 00:00:54.500 out of high school, I joined the military. I 00:00:54.500 --> 00:00:57.240 became a paramedic after that. That got me into 00:00:57.240 --> 00:00:59.340 exercise science, where I started my coaching 00:00:59.340 --> 00:01:02.359 journey in college sports, where I got introduced 00:01:02.359 --> 00:01:04.200 to the weightlifting movements. Before that, 00:01:04.219 --> 00:01:06.359 I was powerlifting. Then I started really diving 00:01:06.359 --> 00:01:07.959 into the weightlifting movements to snatch a 00:01:07.959 --> 00:01:09.719 clean and jerk. Honestly, just really fell in 00:01:09.719 --> 00:01:12.079 love with that. Got my USA weightlifting level 00:01:12.079 --> 00:01:14.599 one, eventually got my level two, and I started 00:01:14.599 --> 00:01:17.540 continued coaching high school, college, mostly 00:01:17.540 --> 00:01:19.140 straight into conditioning and athletics, but 00:01:19.140 --> 00:01:21.900 shifted into or coaching weightlifting as well. 00:01:22.000 --> 00:01:23.459 And then I shifted into the military setting 00:01:23.459 --> 00:01:25.819 up until the beginning of the year. So strength 00:01:25.819 --> 00:01:27.239 and conditioning is my passion. Weightlifting 00:01:27.239 --> 00:01:29.200 is my passion. I mean, I just, you know, any 00:01:29.200 --> 00:01:30.959 way we can get back to the field and get back 00:01:30.959 --> 00:01:33.239 to the athletes is what I'm here to do. Honestly, 00:01:33.459 --> 00:01:35.260 not a whole lot has changed since the last time 00:01:35.260 --> 00:01:37.579 we talked, so. No, no, wait a minute. You started 00:01:37.579 --> 00:01:40.640 a podcast. So let's talk briefly about that too. 00:01:40.859 --> 00:01:43.299 Oh, yes. Wow, it has been that long, hasn't it? 00:01:43.540 --> 00:01:46.859 Yeah. So I do have a YouTube channel now, Mike's 00:01:46.859 --> 00:01:49.560 Garage Gym. That's also the home of my podcast. 00:01:49.769 --> 00:01:51.969 Strength Coach Thoughts, where I kind of just 00:01:51.969 --> 00:01:55.750 give my unhinged opinion on popular topics and 00:01:55.750 --> 00:01:57.989 strength conditioning. By popular, I mean topics 00:01:57.989 --> 00:01:59.989 that coaches like to argue about, and then I 00:01:59.989 --> 00:02:02.129 just give my perspective on it. I try to keep 00:02:02.129 --> 00:02:04.569 it as academic and researched as possible, but 00:02:04.569 --> 00:02:06.209 some of the topics just don't have that. But 00:02:06.209 --> 00:02:09.050 yeah, I started the podcast up. I started my 00:02:09.050 --> 00:02:10.469 YouTube channel up, which is just, you know, 00:02:10.509 --> 00:02:12.930 my training videos. So snatch, clean and jerk, 00:02:13.050 --> 00:02:15.490 squat, accessory day, stuff like that. So I've 00:02:15.490 --> 00:02:17.889 had that going since January. So, and that's 00:02:17.889 --> 00:02:19.770 getting some traction. So that's exciting. All 00:02:19.770 --> 00:02:23.330 right. Now, why music and performance? So I do 00:02:23.330 --> 00:02:25.789 remember, you know, by the time I started with 00:02:25.789 --> 00:02:27.810 the military, I was about eight -ish years into 00:02:27.810 --> 00:02:29.389 strength and conditioning. And I've worked with 00:02:29.389 --> 00:02:31.870 a lot of coaches that would tell me, you know, 00:02:31.889 --> 00:02:33.629 we need to earn the right to listen to music 00:02:33.629 --> 00:02:35.849 or we're going to take music as punishment and 00:02:35.849 --> 00:02:38.430 different attitudes around music like that. And 00:02:38.430 --> 00:02:40.969 I always intuitively thought, I'm like, when 00:02:40.969 --> 00:02:43.789 I work out, music, like I know if there's music 00:02:43.789 --> 00:02:45.610 and no music, I'm going to live better with music 00:02:45.610 --> 00:02:47.849 than without. And at the time, I was writing 00:02:47.849 --> 00:02:50.060 a lot. lot of like newsletter articles and just 00:02:50.060 --> 00:02:52.419 educational material to give out to coaches and 00:02:52.419 --> 00:02:54.639 people I worked with. And I thought about it 00:02:54.639 --> 00:02:56.599 and I was like, well, I have this coach that's 00:02:56.599 --> 00:02:58.939 like anti -music, music's a distraction, it's 00:02:58.939 --> 00:03:01.539 in the way. And I was trying to talk to him and 00:03:01.539 --> 00:03:03.419 I was trying to find research articles on it 00:03:03.419 --> 00:03:05.719 and I couldn't find anything. There wasn't any 00:03:05.719 --> 00:03:09.719 research into music's effect on non -endurance 00:03:09.719 --> 00:03:11.960 sports. Let's say it that way. Endurance activities, 00:03:12.280 --> 00:03:14.979 there's a ton of research. As far as athletics 00:03:14.979 --> 00:03:17.400 or weight room environment, there just hasn't 00:03:17.419 --> 00:03:19.439 hasn't been anything. So when it came time to 00:03:19.439 --> 00:03:21.860 select my topic, I realized that music was something 00:03:21.860 --> 00:03:24.840 that I could easily assess across a wider variety 00:03:24.840 --> 00:03:27.159 of people in a mass way. I could mass communicate 00:03:27.159 --> 00:03:29.199 it out. It was kind of checking all the boxes 00:03:29.199 --> 00:03:31.340 that I needed. And I mean, every time I've mentioned 00:03:31.340 --> 00:03:32.800 it to somebody, they're like, well, yeah, music 00:03:32.800 --> 00:03:35.319 helps. I'm like, right. But in academia, just 00:03:35.319 --> 00:03:37.819 that gut feeling doesn't carry any weight. So 00:03:37.819 --> 00:03:39.939 we can sit here and say, yeah, we know it helps, 00:03:39.960 --> 00:03:42.300 but we actually don't until the research is done. 00:03:42.439 --> 00:03:44.620 So I think there were maybe one, there was maybe 00:03:44.620 --> 00:03:47.539 one study I found that. There was one study I 00:03:47.539 --> 00:03:50.680 found that took a five rep max bench press and 00:03:50.680 --> 00:03:53.520 took them reps to failure with or without music. 00:03:53.620 --> 00:03:55.500 And they just found that the group with music 00:03:55.500 --> 00:03:57.740 was able to get more reps than the group without 00:03:57.740 --> 00:03:59.780 music. And I'm like, that's awesome. But what 00:03:59.780 --> 00:04:02.659 else? And that's the what else is where it hasn't 00:04:02.659 --> 00:04:05.219 been researched at all. So kind of a get back 00:04:05.219 --> 00:04:07.060 at all the coaches that are like, you know, we're 00:04:07.060 --> 00:04:08.439 going to take music away because you have to 00:04:08.439 --> 00:04:09.840 earn it back. And I'm like, that just doesn't 00:04:09.840 --> 00:04:11.919 make sense to me. So I decided to research it. 00:04:12.060 --> 00:04:15.180 You are in front of your study. You have to plan 00:04:15.180 --> 00:04:17.430 it out. How did you go about designing it? So 00:04:17.430 --> 00:04:21.149 because music is very personal, it's very emotionally 00:04:21.149 --> 00:04:24.290 driven. So a ton of research into the psychology 00:04:24.290 --> 00:04:27.610 of music, the physiology of music and kind of 00:04:27.610 --> 00:04:30.009 the social aspect of music. I wanted to try to 00:04:30.009 --> 00:04:33.149 see if in a future study is going to be like 00:04:33.149 --> 00:04:35.870 if team dynamic plays a role more than the music 00:04:35.870 --> 00:04:38.569 does. So is it music providing hype for the team 00:04:38.569 --> 00:04:40.889 or is it the music itself providing the benefits? 00:04:40.990 --> 00:04:43.230 But we'll get to that. So from that, I decided 00:04:43.230 --> 00:04:46.069 to use like art scale questions. on preference, 00:04:46.149 --> 00:04:49.009 tempo, volume, basically the hard metrics, right? 00:04:49.089 --> 00:04:50.870 That were common through the research. And then 00:04:50.870 --> 00:04:53.610 I use just open -ended, you know, explain your 00:04:53.610 --> 00:04:56.629 answer questions to try to find themes in the 00:04:56.629 --> 00:05:00.069 answers onto if we're seeing this trend with 00:05:00.069 --> 00:05:02.829 the Leichhardt questions, is there a qualitative 00:05:02.829 --> 00:05:05.910 reason for that trend that we can kind of assume? 00:05:06.089 --> 00:05:09.050 But mostly what I was assessing for was did music 00:05:09.050 --> 00:05:12.230 help with perceived effort and then the perceived 00:05:12.230 --> 00:05:15.500 exertion? So simply put, When music was present, 00:05:15.639 --> 00:05:18.519 did the athletes feel like they could do more 00:05:18.519 --> 00:05:20.540 with less effort? So did they feel they could 00:05:20.540 --> 00:05:24.720 lift more reps, more intensity with reduced feeling 00:05:24.720 --> 00:05:27.079 of exertion? With the back end of that for strength 00:05:27.079 --> 00:05:29.920 and conditioning being if we can somehow utilize 00:05:29.920 --> 00:05:33.379 music, can we get more intensity out of a session 00:05:33.379 --> 00:05:35.879 than we typically would have just by using music 00:05:35.879 --> 00:05:38.620 smartly? Right. So that was the premise of the 00:05:38.620 --> 00:05:42.160 study. Now, who did you invite and how did you 00:05:42.160 --> 00:05:45.339 distribute? Luckily, with the opportunities that 00:05:45.339 --> 00:05:48.000 I was presented, I was able to utilize a college 00:05:48.000 --> 00:05:50.699 softball team. Additionally, I had the collegiate 00:05:50.699 --> 00:05:52.720 strength coaches that were working with other 00:05:52.720 --> 00:05:55.300 coaches I met around the city that are also in 00:05:55.300 --> 00:05:57.680 collegiate setting or tactical setting. The research 00:05:57.680 --> 00:05:59.759 question was very simple. It was, does music 00:05:59.759 --> 00:06:02.459 affect or does music influence perception of 00:06:02.459 --> 00:06:05.600 performance? So that's, to me, the research or 00:06:05.600 --> 00:06:07.579 the surveys I got back was a simple yes or no. 00:06:07.660 --> 00:06:10.420 I think we had one athlete out of 18 that said, 00:06:10.480 --> 00:06:12.660 they didn't say no, but they said they didn't. 00:06:12.720 --> 00:06:14.899 say it had a significant impact on them. So 17 00:06:14.899 --> 00:06:17.420 out of 18 of them said, yes, it helps. Okay, 00:06:17.699 --> 00:06:20.579 but what components of the music were helping 00:06:20.579 --> 00:06:23.259 the athletes or perceiving to help the athletes? 00:06:23.319 --> 00:06:26.079 So we analyzed the tempo data, the volume data. 00:06:26.220 --> 00:06:28.920 We analyzed preference, if a certain preference 00:06:28.920 --> 00:06:31.339 or style of music came out more than another. 00:06:31.540 --> 00:06:34.579 And then we kind of read through the open -ended 00:06:34.579 --> 00:06:37.480 responses and looked for themes among those responses 00:06:37.480 --> 00:06:40.319 and kind of categorized them based on what we 00:06:40.319 --> 00:06:42.569 were seeing, both for the coaches. and the athlete. 00:06:42.689 --> 00:06:45.290 You had 17 athletes. How many coaches? So we 00:06:45.290 --> 00:06:49.689 had 18 athletes and 11 coaches. Yes. What have 00:06:49.689 --> 00:06:53.050 you found? So both coaches and athletes said 00:06:53.050 --> 00:06:56.269 that they prefer music of the coaches and athletes 00:06:56.269 --> 00:06:59.490 I surveyed. What significantly stood out was 00:06:59.490 --> 00:07:03.709 the music preference was the most statistically 00:07:03.709 --> 00:07:08.899 significant factor. Volume played a role in that 00:07:08.899 --> 00:07:12.000 but when the if you didn't like the music that 00:07:12.000 --> 00:07:14.439 was played no matter what volume it's at it's 00:07:14.439 --> 00:07:17.579 it's gonna hinder performance rather than help 00:07:17.579 --> 00:07:20.620 with performance so if you basically if you like 00:07:20.620 --> 00:07:22.800 the music that's being played you're going to 00:07:22.800 --> 00:07:25.639 feel like you can perform better is a lot of 00:07:25.639 --> 00:07:28.459 what we found. And that goes both for our perception 00:07:28.459 --> 00:07:30.720 of effort. So reducing the perception of effort 00:07:30.720 --> 00:07:32.779 and increasing the perception of performance. 00:07:32.879 --> 00:07:35.019 So for both of the variables I was assessing, 00:07:35.300 --> 00:07:38.980 that was what we found was music you like at 00:07:38.980 --> 00:07:42.379 whatever volume seems to elicit the highest performance 00:07:42.379 --> 00:07:45.279 gain, reduced perception of effort. Tempo didn't 00:07:45.279 --> 00:07:47.439 really have a statistically significant role 00:07:47.439 --> 00:07:49.399 at all, which one of the things we discussed 00:07:49.399 --> 00:07:52.579 during my defense was because the endurance research 00:07:52.579 --> 00:07:56.000 was so heavy on tempo. why tempo didn't really 00:07:56.000 --> 00:07:58.660 show an effect with the weight room. And my two 00:07:58.660 --> 00:08:00.819 cents on that is we don't really do anything 00:08:00.819 --> 00:08:03.079 that music tempo would influence in the weight 00:08:03.079 --> 00:08:05.379 room. Cycling, running is all cadence driven 00:08:05.379 --> 00:08:08.620 where a tempo can work with that. You can maintain 00:08:08.620 --> 00:08:11.480 a certain pace or you can back off of a pace. 00:08:11.560 --> 00:08:13.319 You can maintain or back off of a pace based 00:08:13.319 --> 00:08:15.019 on the tempo of the music. Where weightlifting, 00:08:15.139 --> 00:08:17.699 we don't have anything like that. So I was not 00:08:17.699 --> 00:08:20.019 surprised at all to find tempo played almost 00:08:20.019 --> 00:08:23.560 no role in the variables I was finding. Volume, 00:08:23.639 --> 00:08:25.269 I... thought would play a higher role because 00:08:25.269 --> 00:08:28.129 when i'm going for like a max or a pr or something 00:08:28.129 --> 00:08:30.290 i'm cranking my volume as loud as i can go so 00:08:30.290 --> 00:08:32.850 i i thought that would play more of a role but 00:08:32.850 --> 00:08:37.220 as i said it did play a role except it um preference 00:08:37.220 --> 00:08:39.720 kind of overshadowed it so i mean our preference 00:08:39.720 --> 00:08:43.580 for perceived at effort we had a r value 0 .77 00:08:43.580 --> 00:08:48.440 with our p value of 0 .001 the volume was a 0 00:08:48.440 --> 00:08:52.039 .9 with a p value of 0 .001 and then for performance 00:08:52.039 --> 00:08:54.360 for the perception of performance preference 00:08:54.360 --> 00:08:58.399 was r value of 0 .63 and a p value of 0 .005 00:08:58.399 --> 00:09:01.340 and the volume was an r value of 0 .61 with the 00:09:01.340 --> 00:09:04.500 p value of 0 .001 so volume did was was there 00:09:04.500 --> 00:09:07.559 every time but friends overshadowed it each time. 00:09:07.659 --> 00:09:09.779 So that was the major findings that we had. Should 00:09:09.779 --> 00:09:12.659 you have a separate playlist for max snatch versus 00:09:12.659 --> 00:09:15.919 max clean and jerk as a goal? So a lot of lifters 00:09:15.919 --> 00:09:18.899 on my team have asked me if I've created like 00:09:18.899 --> 00:09:20.879 the perfect weightlifting playlist yet. And I'm 00:09:20.879 --> 00:09:22.220 like, no, why would I do that? They're like, 00:09:22.259 --> 00:09:24.460 well, your entire doctorate is around music and 00:09:24.460 --> 00:09:26.179 performance. I'm like, you know, you think I 00:09:26.179 --> 00:09:27.879 would have connected those dots and I haven't. 00:09:27.879 --> 00:09:30.679 So, but no, I mean, it goes back to the best 00:09:30.679 --> 00:09:33.799 music for performance is music you like. I'm 00:09:33.799 --> 00:09:35.480 going to add the caveat in there at the volume. 00:09:35.529 --> 00:09:38.049 you like. So what the best snatch and clean and 00:09:38.049 --> 00:09:39.809 jerk playlist for me might look very different 00:09:39.809 --> 00:09:41.370 than you, very different than somebody else. 00:09:41.450 --> 00:09:45.250 So as an athlete, I recommend having a playlist 00:09:45.250 --> 00:09:47.850 that you like to go back to, especially for competition, 00:09:48.129 --> 00:09:50.710 having something familiar that, and this is, 00:09:50.710 --> 00:09:52.509 this is something that I'm going to talk on when 00:09:52.509 --> 00:09:54.950 we, if we talk about like how coaches can use 00:09:54.950 --> 00:09:57.909 the results here, but having your playlist structured 00:09:57.909 --> 00:10:00.870 in a very specific way as well. So if you have 00:10:00.870 --> 00:10:03.289 like a PR song or that song that just, when it 00:10:03.289 --> 00:10:04.990 comes on and you get the chills and you get that 00:10:04.990 --> 00:10:07.730 feeling then you should kind of especially for 00:10:07.730 --> 00:10:09.669 competition you should kind of know your warm 00:10:09.669 --> 00:10:11.629 -up how long that's going to take you and try 00:10:11.629 --> 00:10:14.389 to match your songs up so that when you're going 00:10:14.389 --> 00:10:16.929 out for that first attempt let's say second attempt 00:10:16.929 --> 00:10:19.070 or whatever you need it to work that song is 00:10:19.070 --> 00:10:21.350 coming on now or however you want to use music 00:10:21.350 --> 00:10:24.529 for warm -up but Definitely use music for warmup. 00:10:24.570 --> 00:10:26.909 That is the takeaway here. But creating a playlist 00:10:26.909 --> 00:10:30.350 in a structured way. So not just, I know when 00:10:30.350 --> 00:10:31.970 I was a kid, it was a bunch of random songs on 00:10:31.970 --> 00:10:33.710 a playlist just because I liked them. But being 00:10:33.710 --> 00:10:36.110 more deliberate with your music selection, I 00:10:36.110 --> 00:10:38.690 think is going to yield good results. Let's talk 00:10:38.690 --> 00:10:41.669 a little bit about coaches. The same rating for 00:10:41.669 --> 00:10:45.070 preference and volume. So the coaches both rated 00:10:45.070 --> 00:10:47.309 preference of music high and volume high. Now 00:10:47.309 --> 00:10:50.169 the coaches questions were more, do you notice 00:10:50.169 --> 00:10:52.899 a difference in the athletes? with or without 00:10:52.899 --> 00:10:54.860 music. So it's more of that coaching eye. It's 00:10:54.860 --> 00:10:57.460 if the music they like is playing, do you see 00:10:57.460 --> 00:10:59.200 them perform better or do they seem to perform 00:10:59.200 --> 00:11:01.000 better? And then there were questions on their 00:11:01.000 --> 00:11:03.080 coaching style of using music for that effect. 00:11:03.399 --> 00:11:06.100 So the coaches, all of the coaches rated it very 00:11:06.100 --> 00:11:08.039 highly. They said that preference of music and 00:11:08.039 --> 00:11:10.379 volume were both, again, the key indicators of 00:11:10.379 --> 00:11:13.720 or key responses of their responses. And then 00:11:13.720 --> 00:11:16.799 as far as deliberately using music, that's where 00:11:16.799 --> 00:11:19.509 it got interesting. Some coaches. answered in 00:11:19.509 --> 00:11:21.190 the in the like our questions that they think 00:11:21.190 --> 00:11:23.070 music helps improve performance but then when 00:11:23.070 --> 00:11:25.710 they were asked to respond to that a lot of them 00:11:25.710 --> 00:11:27.330 were like well i just don't really think about 00:11:27.330 --> 00:11:30.129 it it's just there so it got i mean i'm not going 00:11:30.129 --> 00:11:32.110 to pick apart their responses because their responses 00:11:32.110 --> 00:11:33.990 are their responses but that makes me wonder 00:11:33.990 --> 00:11:36.370 how much they actually think music helps the 00:11:36.370 --> 00:11:38.330 performance then if they don't really think about 00:11:38.330 --> 00:11:40.950 it at all we did have coaches too that who outlined 00:11:40.950 --> 00:11:43.330 how they like to use music right so they like 00:11:43.330 --> 00:11:45.950 to start the warm -up with like kind of like 00:11:45.950 --> 00:11:48.379 i'm not saying chill relaxing music So like we're, 00:11:48.460 --> 00:11:49.960 we're setting the theme, right? We're like, Hey, 00:11:50.000 --> 00:11:51.879 this is what we're picking music. That's going 00:11:51.879 --> 00:11:53.659 to be indicative of how the day's going to go. 00:11:53.720 --> 00:11:55.340 And that's why they're explaining the workout, 00:11:55.519 --> 00:11:57.519 demonstrating any new exercises, whatever. And 00:11:57.519 --> 00:11:59.720 then once they turn the athletes loose, they 00:11:59.720 --> 00:12:01.659 start doing the warmup. The music might change 00:12:01.659 --> 00:12:03.379 and get a little bit louder. And then when it 00:12:03.379 --> 00:12:05.840 is warmup is done, we're slinging bars and, you 00:12:05.840 --> 00:12:08.320 know, crushing PRS music is cranked. It is going 00:12:08.320 --> 00:12:11.019 crazy. Everybody knows like, Hey, it's time to 00:12:11.019 --> 00:12:13.100 go. Right. But we've been, he's been building 00:12:13.100 --> 00:12:15.039 this. And I mean, this is the coach I work very 00:12:15.039 --> 00:12:16.840 closely with. So I've seen him do this. It's 00:12:16.840 --> 00:12:19.080 built. Building that energy from the beginning. 00:12:19.179 --> 00:12:20.879 It's setting that standard. Hey, here's what 00:12:20.879 --> 00:12:22.539 we're going to be. Here's the feeling we're going 00:12:22.539 --> 00:12:24.860 to have right now. And it's very subtle. It's 00:12:24.860 --> 00:12:26.519 like the music's on in the background. It's like, 00:12:26.519 --> 00:12:28.399 oh, they just got done with a session. They turned 00:12:28.399 --> 00:12:30.320 it down, right? But it's deliberate. It's there. 00:12:30.399 --> 00:12:32.500 It's still there. You can just hear it. And it's 00:12:32.500 --> 00:12:34.080 music that people are like, yeah, okay, I kind 00:12:34.080 --> 00:12:36.039 of like this. Like, it's music they like. Then 00:12:36.039 --> 00:12:37.700 warm -up comes on. It's like, all right, we got 00:12:37.700 --> 00:12:39.379 the warm -up or we got the workout explained. 00:12:39.539 --> 00:12:41.340 Let's break it down. We get the break. We go 00:12:41.340 --> 00:12:43.200 into the warm -up. We turn the music up a little 00:12:43.200 --> 00:12:45.279 bit. Just enough to like, okay, we're not talking 00:12:45.279 --> 00:12:47.960 as much. still need to hear our count but we 00:12:47.960 --> 00:12:49.779 can start going and then when it's all right 00:12:49.779 --> 00:12:51.899 hey we got power cleans we got squats we got 00:12:51.899 --> 00:12:54.440 whatever's going on we go over and just max that 00:12:54.440 --> 00:12:56.659 thing out as much as we can without blowing blowing 00:12:56.659 --> 00:12:59.059 speakers up right and then that's when you know 00:12:59.059 --> 00:13:01.039 athletes start yelling everybody's having a great 00:13:01.039 --> 00:13:03.120 time you know the bars are flying around everybody 00:13:03.120 --> 00:13:05.259 slamming stuff like it's a great time and then 00:13:05.259 --> 00:13:08.600 as we get into accessories the music might shift 00:13:08.600 --> 00:13:11.000 so what i mean by that is with college with the 00:13:11.000 --> 00:13:12.679 college athletes we work with it is a lot of 00:13:12.679 --> 00:13:15.379 rap r &b hip -hop stuff like that so we might 00:13:15.529 --> 00:13:18.309 go from like aggressive heavy hitting rap music 00:13:18.309 --> 00:13:20.950 loud in your face to like maybe a little more 00:13:20.950 --> 00:13:23.669 like soulful r &b kind of stuff for accessories 00:13:23.669 --> 00:13:25.870 we're still keeping the volume up there so we're 00:13:25.870 --> 00:13:27.409 still keeping it like hey we need to be moving 00:13:27.409 --> 00:13:29.590 but now the vibe is shift a little bit like the 00:13:29.590 --> 00:13:31.549 whole energy is shifting then when it gets into 00:13:31.549 --> 00:13:33.450 like all right we're done accessories if we're 00:13:33.450 --> 00:13:35.470 going into conditioning circuit we're right back 00:13:35.470 --> 00:13:37.789 to you know intensity we're shifting it back 00:13:37.789 --> 00:13:40.690 to okay hey this is a trigger now we need to 00:13:40.690 --> 00:13:42.129 get our minds right and get after conditioning 00:13:42.129 --> 00:13:44.590 if it's like more foam rolling recovery like 00:13:44.750 --> 00:13:46.529 stretching base, we're going to shift the music 00:13:46.529 --> 00:13:48.750 completely and turn the volume back down to kind 00:13:48.750 --> 00:13:51.210 of start encouraging that nervous system to start 00:13:51.210 --> 00:13:53.350 relaxing a little bit more and indicate that, 00:13:53.409 --> 00:13:55.509 hey, we don't need the energy anymore. We need 00:13:55.509 --> 00:13:57.450 to start bringing it down so we can get the relaxation 00:13:57.450 --> 00:13:59.990 we're looking for. That is that was the most 00:13:59.990 --> 00:14:02.309 insightful answer I received from the survey 00:14:02.309 --> 00:14:04.730 responses was like, yes, I use it deliberately 00:14:04.730 --> 00:14:06.889 as a strategy. Here is the strategy. And I'm 00:14:06.889 --> 00:14:09.409 like, awesome. But other coaches, I mean. Other 00:14:09.409 --> 00:14:11.149 coaches are like, yes, it's valuable. Yeah, I 00:14:11.149 --> 00:14:12.649 think about it, but I think about it as much 00:14:12.649 --> 00:14:14.250 as I just tell the athletes to go put something 00:14:14.250 --> 00:14:15.909 on. And if it gets too loud, I tell them to turn 00:14:15.909 --> 00:14:17.950 it down, but that's about it. So it seems to 00:14:17.950 --> 00:14:19.769 be one of those that's like an afterthought, 00:14:19.850 --> 00:14:22.070 which again, is I think another reason why, as 00:14:22.070 --> 00:14:24.629 I dove more into this topic, it turned into, 00:14:24.690 --> 00:14:26.789 that's a really interesting topic because nobody 00:14:26.789 --> 00:14:28.970 really thinks about it. It's not like music's 00:14:28.970 --> 00:14:30.690 just something that's, yeah, music's always there. 00:14:30.750 --> 00:14:32.389 It's like, right, but have you ever worked out 00:14:32.389 --> 00:14:34.639 in a gym where it's not? Or it's music that you 00:14:34.639 --> 00:14:37.799 absolutely can't stand. So it's not something 00:14:37.799 --> 00:14:40.120 in mind until it is, I guess. I think it may 00:14:40.120 --> 00:14:42.779 be. Look, what we know from research is music 00:14:42.779 --> 00:14:46.460 helps possibly and or very likely. And it is 00:14:46.460 --> 00:14:49.539 their preferred music. So going about it in a 00:14:49.539 --> 00:14:52.360 way, I have a very busy setup. I have so many 00:14:52.360 --> 00:14:54.399 things to worry about. Maybe I have no one to 00:14:54.399 --> 00:14:56.460 help. And, you know, 50 athletes in the gym. 00:14:56.600 --> 00:14:59.600 I can't be controlling the music. So my approach 00:14:59.600 --> 00:15:03.039 is let the athletes choose what they like. If 00:15:03.039 --> 00:15:06.080 they're using the power responsibly, I don't 00:15:06.080 --> 00:15:08.879 engage with it at all. And I think it's not a 00:15:08.879 --> 00:15:10.940 bad approach from your research and the previous 00:15:10.940 --> 00:15:14.139 studies you described. This is if you are very 00:15:14.139 --> 00:15:17.539 limited on resources and have no capacity, that's 00:15:17.539 --> 00:15:19.960 the way to go. Just let them do whatever they 00:15:19.960 --> 00:15:23.899 need or want to do. Exactly. If you have capacity 00:15:23.899 --> 00:15:27.200 and you have resources and you can actually use 00:15:27.200 --> 00:15:30.879 it mindfully then and purposefully, that is another 00:15:30.879 --> 00:15:34.029 approach that... one of the study participants 00:15:34.029 --> 00:15:38.710 proposed and it seemed working too. You saw it 00:15:38.710 --> 00:15:40.950 in action and you think it may be useful too. 00:15:41.049 --> 00:15:43.590 So I think it's very useful to offer these two 00:15:43.590 --> 00:15:46.590 options to whoever is listening because I don't 00:15:46.590 --> 00:15:49.230 know what the environment is. I've been to gyms 00:15:49.230 --> 00:15:52.889 where there's no music and how it ends up is 00:15:52.889 --> 00:15:56.429 that some athletes will put headphones in and 00:15:56.429 --> 00:15:59.070 have their own music going on while everyone 00:15:59.070 --> 00:16:02.690 else is. So it may... Maybe also that, that in 00:16:02.690 --> 00:16:05.690 general, we have to talk about it. In general, 00:16:05.730 --> 00:16:09.230 music plays a role. It's an enhancing role. There 00:16:09.230 --> 00:16:11.830 may be people who are more sensitive to it and 00:16:11.830 --> 00:16:15.129 absolutely require it. And maybe people who don't 00:16:15.129 --> 00:16:17.509 care as much. They are not influenced as much. 00:16:17.649 --> 00:16:19.470 What would you say to that? No, I mean, of course, 00:16:19.570 --> 00:16:21.549 I think that I definitely think there are people 00:16:21.549 --> 00:16:24.269 out there that music may, they just may be indifferent 00:16:24.269 --> 00:16:28.070 to it. With the specifically targeting like collegiate 00:16:28.070 --> 00:16:29.429 and strength and conditioning with this study, 00:16:29.509 --> 00:16:31.179 we're really never going to. have an environment 00:16:31.179 --> 00:16:33.879 where they don't have music because that's not 00:16:33.879 --> 00:16:37.220 really a culture that most sports programs cultivate. 00:16:37.360 --> 00:16:39.299 They want the high energy. They want the yelling. 00:16:39.360 --> 00:16:41.240 They want the camaraderie. But to the point of 00:16:41.240 --> 00:16:42.980 the headphone, if I'm working with a football 00:16:42.980 --> 00:16:45.639 team of, you know, 60, 70 people on roster there, 00:16:45.720 --> 00:16:48.320 if they have headphones in, that's now a safety 00:16:48.320 --> 00:16:50.559 risk because if I'm giving instruction and they 00:16:50.559 --> 00:16:52.220 got headphones in, they can't hear the instruction. 00:16:52.500 --> 00:16:54.379 They can't hear other coaches. They can't hear 00:16:54.379 --> 00:16:56.679 like, hey, watch out if they're about to hit 00:16:56.679 --> 00:16:59.120 into somebody. So I know in my experience with 00:16:59.120 --> 00:17:01.200 strength. conditioning headphones are typically 00:17:01.200 --> 00:17:03.220 never allowed weightlifting coaching yeah if 00:17:03.220 --> 00:17:05.319 they want headphones in as long as it's a volume 00:17:05.319 --> 00:17:07.480 that like if i'm talking to them they take it 00:17:07.480 --> 00:17:08.980 out or something that's never been a problem 00:17:08.980 --> 00:17:10.940 or they just leave one in or something but i 00:17:10.940 --> 00:17:13.140 would i would also challenge that if the athletes 00:17:13.140 --> 00:17:14.700 that are like i don't need music i could just 00:17:14.700 --> 00:17:17.200 do it on my own sure but try it with music and 00:17:17.200 --> 00:17:19.660 see what see what happens and i i do there's 00:17:19.660 --> 00:17:21.920 there's always a exception to the rule so i'm 00:17:21.920 --> 00:17:23.920 sure there is i don't know what number but there's 00:17:23.920 --> 00:17:26.380 probably outliers of certain percentage of the 00:17:26.380 --> 00:17:28.259 population that just want nothing to do with 00:17:28.259 --> 00:17:30.720 music or don't like music or just the, and that 00:17:30.720 --> 00:17:32.440 was one of the questions, like I mentioned was, 00:17:32.579 --> 00:17:34.880 do you enjoy music while lifting? That was the 00:17:34.880 --> 00:17:37.779 first question of surveys. So I didn't get any 00:17:37.779 --> 00:17:40.460 no's. So everybody I surveyed does, but I'm sure 00:17:40.460 --> 00:17:43.240 if this was blown up into a larger scale, I might 00:17:43.240 --> 00:17:45.299 get a few no's that they just like to come in 00:17:45.299 --> 00:17:47.200 and do their workout and leave. I mean, I love 00:17:47.200 --> 00:17:49.140 the sound of, you know, wooden heels on a platform 00:17:49.140 --> 00:17:51.500 and the clack of a bar too. But I mean, if I'm 00:17:51.500 --> 00:17:53.859 going for a PR or a heavy, like it's a, it's 00:17:53.859 --> 00:17:56.380 a heavy session or a rough session, I'm putting 00:17:56.380 --> 00:17:58.140 music in every time. That's just my preference. 00:17:58.250 --> 00:18:00.990 So I know a lot of people use it for that effect 00:18:00.990 --> 00:18:02.529 to kind of block out. And that was a lot of the 00:18:02.529 --> 00:18:04.609 endurance training research was blocking out 00:18:04.609 --> 00:18:07.509 the pain, blocking out the fatigue. It's I don't 00:18:07.509 --> 00:18:09.650 not focusing on, you know, this is I'm doing 00:18:09.650 --> 00:18:12.930 12 singles on the minute of 70 % snatch or something. 00:18:13.109 --> 00:18:15.390 I'm focusing on like, hey, I like this song or 00:18:15.390 --> 00:18:17.410 I'm singing along with the song or like being 00:18:17.410 --> 00:18:19.269 I'm like not in my head with the temp. Like I'm 00:18:19.269 --> 00:18:22.190 focusing on everything except this sucks. I don't 00:18:22.190 --> 00:18:24.250 want to do this right now or I'm dying in my 00:18:24.250 --> 00:18:26.589 hundred degree garage gym. Like, you know, it's 00:18:26.589 --> 00:18:29.690 a way to dive. the discomfort that comes along. 00:18:29.869 --> 00:18:31.549 And there are people that want that discomfort. 00:18:31.750 --> 00:18:34.170 More power to you. But I think it's a time and 00:18:34.170 --> 00:18:36.009 place kind of thing. There are days I don't put 00:18:36.009 --> 00:18:38.069 music on and I lift. I will fully admit those 00:18:38.069 --> 00:18:40.710 are not some of my best lifting days. So, I mean, 00:18:40.769 --> 00:18:43.670 the evidence, every time I think about that kind 00:18:43.670 --> 00:18:45.650 of stuff, I think about my own personal experience, 00:18:45.890 --> 00:18:47.890 which I don't want to relate that to research, 00:18:48.009 --> 00:18:49.930 but the days I don't have music are some of my 00:18:49.930 --> 00:18:51.869 worst lifting days. The days that I don't feel 00:18:51.869 --> 00:18:53.950 like it, I put music on and then all of a sudden, 00:18:54.029 --> 00:18:55.609 I'm like, you know what? I could probably do 00:18:55.609 --> 00:18:57.819 this. Like, it's just... And that's consistent 00:18:57.819 --> 00:18:59.980 with the psychology research. It's a way for 00:18:59.980 --> 00:19:02.579 your brain to just change topic, right? Hey, 00:19:02.640 --> 00:19:04.220 I don't want to do this. This is going to suck. 00:19:04.259 --> 00:19:07.440 This is going to be heavy. You know, the two 00:19:07.440 --> 00:19:09.259 wolves in you, the weak one and the strong one, 00:19:09.319 --> 00:19:10.759 which one are you going to feed? Music allows 00:19:10.759 --> 00:19:12.660 you to feed the strong one and kind of keep the 00:19:12.660 --> 00:19:15.240 weak one quiet. And that's consistent with the 00:19:15.240 --> 00:19:17.319 research as well. So that's what I would challenge 00:19:17.319 --> 00:19:19.220 the one that doesn't need music to just try it 00:19:19.220 --> 00:19:21.180 with music and see what happens. Well, I mean, 00:19:21.220 --> 00:19:24.559 this, yeah, this is a tool. So you should use 00:19:24.559 --> 00:19:26.359 it before you decide it's not. you definitely 00:19:26.359 --> 00:19:29.259 and i did notice i know last time we talked i 00:19:29.259 --> 00:19:31.920 mentioned how in competition they typically don't 00:19:31.920 --> 00:19:34.759 have music i've noticed at least in with usa 00:19:34.759 --> 00:19:36.819 weightlifting even some of our bigger series 00:19:36.819 --> 00:19:38.759 meets they're just keeping the music on the whole 00:19:38.759 --> 00:19:41.059 time which i'm like okay like sweet like i don't 00:19:41.059 --> 00:19:42.799 know if they're doing that intentionally or if 00:19:42.799 --> 00:19:45.380 they're just not focusing on that but local meets 00:19:45.380 --> 00:19:47.839 they're starting to just have music going and 00:19:47.839 --> 00:19:50.140 the larger meets the more national meets they're 00:19:50.140 --> 00:19:52.660 still just keeping music on so i don't know if 00:19:52.660 --> 00:19:55.420 that's for the spectators if that's for the lifters 00:19:55.420 --> 00:19:57.859 or what i know the larger you know international 00:19:57.859 --> 00:19:59.799 panic there's all that stuff they're not really 00:19:59.799 --> 00:20:02.900 it's still very quiet very you know professional 00:20:02.900 --> 00:20:06.019 culture but i am noticing intentionally or unintentionally 00:20:06.019 --> 00:20:08.680 more music being played at venues for some of 00:20:08.680 --> 00:20:11.099 these meets as well too so your preference in 00:20:11.099 --> 00:20:12.660 the volume it's played at there's no control 00:20:12.660 --> 00:20:15.319 of that unfortunately but i would also argue 00:20:15.319 --> 00:20:17.240 that some music could be better than no music 00:20:17.240 --> 00:20:20.480 unless well maybe not because competition is 00:20:20.480 --> 00:20:22.500 where it does get tricky if you know you're walking 00:20:22.500 --> 00:20:24.700 out on the platform and you are focused you're 00:20:24.700 --> 00:20:26.059 in the zone and they're just playing something 00:20:26.059 --> 00:20:28.720 crazy that could be a detriment too so i don't 00:20:28.720 --> 00:20:30.519 know i go back and forth on that i i mentioned 00:20:30.519 --> 00:20:32.759 i did come from powerlifting my first powerlifting 00:20:32.759 --> 00:20:35.380 meet i ever did the speaker caught fire because 00:20:35.380 --> 00:20:37.299 they were blaring it so loud that it just blew 00:20:37.299 --> 00:20:39.900 up on them so that's what i came from and then 00:20:39.900 --> 00:20:41.519 i came into weightlifting where i would watch 00:20:41.519 --> 00:20:43.680 everybody sit there very quietly and you would 00:20:43.680 --> 00:20:45.720 hear like maybe a grunt as they lift and then 00:20:45.720 --> 00:20:47.299 everybody would clap and the bar would drop and 00:20:47.299 --> 00:20:49.180 i'm like where's the energy where's the excitement 00:20:49.180 --> 00:20:50.859 we're meeting weights like what are we doing 00:20:50.859 --> 00:20:53.259 so i am happy to see that progression to like 00:20:53.349 --> 00:20:55.190 At least there's music now, but now it's like, 00:20:55.289 --> 00:20:57.250 all right, well, now that I'm further in the 00:20:57.250 --> 00:20:59.710 sport, I think I'm coming up on my six years 00:20:59.710 --> 00:21:02.470 in the sport. So I should be seeing my best lifts 00:21:02.470 --> 00:21:05.829 coming up soon. But so Olympics 2020, no. But 00:21:05.829 --> 00:21:08.289 I mean, and that's where now I understand a little 00:21:08.289 --> 00:21:10.369 more of the nuance of competition and the mindset 00:21:10.369 --> 00:21:13.509 and the flow state. So now I could also see the 00:21:13.509 --> 00:21:15.349 other side of like, well, they're playing this, 00:21:15.490 --> 00:21:17.569 you know, music I don't like and I'm walking 00:21:17.569 --> 00:21:20.289 out and I'm trying to focus, but I have ADD and 00:21:20.289 --> 00:21:22.349 all I can focus on is a song I don't like that's 00:21:22.349 --> 00:21:24.450 next to me. And now I'm not focused on the, you 00:21:24.450 --> 00:21:26.490 know, the bar that I'm trying to lift. So I don't 00:21:26.490 --> 00:21:28.150 know. That's a kind of a double -edged sword 00:21:28.150 --> 00:21:30.450 that I'm just not realizing I'm falling on. So 00:21:30.450 --> 00:21:33.130 yeah, I'm going to stick with no headphones on 00:21:33.130 --> 00:21:35.109 the platform because that's a safety risk. and 00:21:35.109 --> 00:21:37.829 that's a danger. So I fully support that, but 00:21:37.829 --> 00:21:40.470 I don't know. I mean, I did, somebody jokingly 00:21:40.470 --> 00:21:42.750 told me like, so as a weightlifter, are you going 00:21:42.750 --> 00:21:44.509 to have a walkout song now that you know this? 00:21:44.589 --> 00:21:46.589 And I'm like, you're joking, but that's not a 00:21:46.589 --> 00:21:49.490 terrible idea. It's a good idea. You registered. 00:21:49.549 --> 00:21:51.390 Yeah. When you registered for the meet, you just 00:21:51.390 --> 00:21:53.089 put your walkout song. And then every time you 00:21:53.089 --> 00:21:54.730 came up like baseball, they played your song. 00:21:54.849 --> 00:21:56.990 I mean, Hey, I'm just, I'm just a small guy in 00:21:56.990 --> 00:21:59.089 the totem pole, but the listeners on here, there's 00:21:59.089 --> 00:22:00.670 some, some high level people. We can get that 00:22:00.670 --> 00:22:02.849 rolling. So that was a joke that was kind of 00:22:02.849 --> 00:22:05.759 serious. So yeah. In some meets, the music goes 00:22:05.759 --> 00:22:08.619 on and then it stops for this time where the 00:22:08.619 --> 00:22:11.440 lifter is called. Right. It restarts again after. 00:22:11.539 --> 00:22:14.220 And it's like a popular upbeat music, let's say, 00:22:14.240 --> 00:22:16.640 in general. So it's unless you really, really 00:22:16.640 --> 00:22:19.740 hate the popular music, you should be fine. I 00:22:19.740 --> 00:22:22.779 like the idea about a walkout song. I think it 00:22:22.779 --> 00:22:24.759 would be very entertaining for the spectators. 00:22:24.799 --> 00:22:26.700 Good for the lifter because they can have their 00:22:26.700 --> 00:22:29.259 song. And that would be fun because it would 00:22:29.259 --> 00:22:32.000 show, you know, the character. It's a very individual 00:22:32.000 --> 00:22:33.920 sport. You are on the platform. from by yourself. 00:22:34.119 --> 00:22:36.940 And then you have this song to show who you are 00:22:36.940 --> 00:22:39.000 and then it all comes together. I think for, 00:22:39.039 --> 00:22:41.259 for the audience, that would be awesome for the 00:22:41.259 --> 00:22:44.680 lifter. It would be pretty good too. So we said 00:22:44.680 --> 00:22:46.980 it. I mean, yeah, it's no secret. I mean, my, 00:22:47.000 --> 00:22:49.380 my weightlifting coach is John Nort. So very 00:22:49.380 --> 00:22:52.180 high energy, very enthusiastic about lifting. 00:22:52.279 --> 00:22:55.119 And I have, I've shifted away from chasing a 00:22:55.119 --> 00:22:57.420 maximal number to just going out and putting 00:22:57.420 --> 00:22:59.220 on a show, you know, it's for the spectators. 00:22:59.299 --> 00:23:01.640 It's a hundred percent for me and personally, 00:23:01.759 --> 00:23:04.640 like I want to. hit my best lifts I want to win 00:23:04.640 --> 00:23:06.859 but if I just walk out hit my lift and then walk 00:23:06.859 --> 00:23:09.519 off stage like this I haven't done anything for 00:23:09.519 --> 00:23:12.279 the spectators either so and that's where I know 00:23:12.279 --> 00:23:14.200 that's been a discussion in the past like I said 00:23:14.200 --> 00:23:16.220 I'm only six years old in the sport roughly so 00:23:16.220 --> 00:23:18.319 I don't know before that but lately I've heard 00:23:18.319 --> 00:23:20.200 that discussion in the past couple years of like 00:23:20.200 --> 00:23:22.420 how do we make weightlifting more spectator friendly 00:23:22.420 --> 00:23:25.000 and that is where something like I'm not saying 00:23:25.000 --> 00:23:27.200 go Savannah Bananas the baseball team and they're 00:23:27.200 --> 00:23:28.980 dancing and all that I'm saying that but if you 00:23:28.980 --> 00:23:31.319 go out and you have a you know appropriate song 00:23:31.319 --> 00:23:34.069 but a good song you feel good you hit your lift 00:23:34.069 --> 00:23:37.150 you put on a show a little bit i mean i i'm again 00:23:37.150 --> 00:23:38.930 low man on the totem pole but i would be hard 00:23:38.930 --> 00:23:41.210 pressed to not believe the sport would grow a 00:23:41.210 --> 00:23:42.930 little bit in spectatorship like people would 00:23:42.930 --> 00:23:45.230 want to watch people lifting weights having fun 00:23:45.230 --> 00:23:47.910 doing that and being entertained by it so that's 00:23:47.910 --> 00:23:51.490 my uh two cents here so but yes as far as music 00:23:51.490 --> 00:23:53.410 and walkout song and that kind of solves the 00:23:53.410 --> 00:23:55.029 problem too we mentioned at the very beginning 00:23:55.029 --> 00:23:57.970 about how the warm -up can be chaotic and if 00:23:57.970 --> 00:24:00.089 you have a specifically curated playlist it might 00:24:00.089 --> 00:24:02.740 not match up cool Your PR song is your walkout 00:24:02.740 --> 00:24:04.759 song then. Like that's it. So when you, like 00:24:04.759 --> 00:24:06.440 when your name is called and you're walking out 00:24:06.440 --> 00:24:08.359 and that song goes on, you get the chills down 00:24:08.359 --> 00:24:10.160 your spine. You get the, everything's going. 00:24:10.279 --> 00:24:12.359 You're like, this is my song. Everybody's going 00:24:12.359 --> 00:24:14.240 to perform better. I mean, I don't have the reason. 00:24:14.319 --> 00:24:15.700 I don't have a dad. Everybody's going to perform 00:24:15.700 --> 00:24:17.859 better. We all, I think we all feel that. So 00:24:17.859 --> 00:24:19.900 yeah, I'm looking forward to see that happen. 00:24:20.039 --> 00:24:22.920 So whoever is listening and is in charge, please 00:24:22.920 --> 00:24:26.460 make it happen. So what coaches could and should 00:24:26.460 --> 00:24:28.940 implement or experiment with on the base of your 00:24:28.940 --> 00:24:30.920 study? I think a lot of what we've been. talking 00:24:30.920 --> 00:24:34.519 about is intentionally use music in a way that 00:24:34.519 --> 00:24:37.140 dictates the flow of what you want. Let the athletes 00:24:37.140 --> 00:24:40.220 select their music appropriately if that's something 00:24:40.220 --> 00:24:42.920 you care about. I know with my athletes, we're 00:24:42.920 --> 00:24:45.380 all of certain age. They've probably heard words 00:24:45.380 --> 00:24:48.180 before. I'm not really sensitive to swear words. 00:24:48.460 --> 00:24:50.759 I let them play if it's appropriate. I'm like 00:24:50.759 --> 00:24:52.480 in my garage or something. If they're in a school, 00:24:52.559 --> 00:24:54.539 there's other problems, but let them play music 00:24:54.539 --> 00:24:56.380 they like at volumes they like. You'll probably 00:24:56.380 --> 00:24:58.619 be surprised at how much more focus we get and 00:24:58.619 --> 00:25:01.559 how much more zoning in. and all that. I do want 00:25:01.559 --> 00:25:03.579 to emphasize that I think the common theme here 00:25:03.579 --> 00:25:05.920 was music is not a distraction. I think a lot 00:25:05.920 --> 00:25:08.799 of the older school sport coaches would see like 00:25:08.799 --> 00:25:10.660 a song come on and the athletes would be dancing 00:25:10.660 --> 00:25:12.920 around and they'd be enjoying the music and they 00:25:12.920 --> 00:25:14.759 see that and they're like, you guys are distracted. 00:25:14.940 --> 00:25:17.220 And I think what my argument to that was is they're 00:25:17.220 --> 00:25:19.950 not distracted. That's their outlet. That's their 00:25:19.950 --> 00:25:22.730 way of like expressing, that's their way of having 00:25:22.730 --> 00:25:25.549 fun in grueling sports. And weightlifting is 00:25:25.549 --> 00:25:27.809 hard. Football camp is hard. Basketball camps, 00:25:27.890 --> 00:25:30.490 like sports are hard. So given the athletes that 00:25:30.490 --> 00:25:32.829 one moment of, you know, what's a song, two, 00:25:32.970 --> 00:25:34.970 three minutes long of just let them have fun 00:25:34.970 --> 00:25:37.609 for a second, like that's going to go much further 00:25:37.609 --> 00:25:40.130 than just, you know, being uptight, no music. 00:25:40.170 --> 00:25:42.849 You guys are distracted by this because now they're 00:25:42.849 --> 00:25:44.089 just going to be sitting back like, man, coach 00:25:44.089 --> 00:25:46.210 doesn't get it. Like they're distracted by you 00:25:46.210 --> 00:25:48.789 being distracted by the music. So I just, I just. 00:25:48.839 --> 00:25:50.400 want to put that out there it's not a distraction 00:25:50.400 --> 00:25:52.799 it's going to help your athletes and i would 00:25:52.799 --> 00:25:54.680 find a way to try to deliberately work it in 00:25:54.680 --> 00:25:56.980 if you're warming up or explaining the workout 00:25:56.980 --> 00:25:59.680 for that day maybe have something like high energy 00:25:59.680 --> 00:26:01.920 but quieter to try to set the tone as they're 00:26:01.920 --> 00:26:03.880 warming up maybe bring the volume up depending 00:26:03.880 --> 00:26:06.339 on what kind of day you have if it's a max effort 00:26:06.339 --> 00:26:08.559 day hey let the athlete put their songs on let 00:26:08.559 --> 00:26:10.960 them do it like the focus should be on the athlete's 00:26:10.960 --> 00:26:13.579 performance that day if it's more of like a you 00:26:13.579 --> 00:26:15.619 know capacity building or just general strength 00:26:15.619 --> 00:26:17.759 day whatever we're doing for the workout then 00:26:18.059 --> 00:26:19.980 you know, we can have the music louder for more 00:26:19.980 --> 00:26:22.200 intense sessions or sections of the workout, 00:26:22.380 --> 00:26:24.579 bring that music down for less intense sections, 00:26:24.680 --> 00:26:26.759 kind of undulate the music the same way you would 00:26:26.759 --> 00:26:28.819 undulate volume, intensity, stuff like that. 00:26:29.000 --> 00:26:31.779 So for coaches takeaway, I would just think about 00:26:31.779 --> 00:26:34.359 maybe the first step isn't coming up with the 00:26:34.359 --> 00:26:36.559 whole plan on how to use music, but just intentionally 00:26:36.559 --> 00:26:39.039 being aware of the music. So straight into conditioning 00:26:39.039 --> 00:26:41.019 coach, if you're in the weight room, like noticing 00:26:41.019 --> 00:26:43.799 the difference, if there's loud music, that's 00:26:43.799 --> 00:26:45.819 just like, not the, not, not what the athletes 00:26:45.819 --> 00:26:48.099 are buying into and see. seeing what the athletes 00:26:48.099 --> 00:26:49.799 are giving you from that, and then letting the 00:26:49.799 --> 00:26:51.640 athletes put on and seeing if you see a difference 00:26:51.640 --> 00:26:54.640 there. Because from what I've seen with the study, 00:26:54.779 --> 00:26:56.680 you're going to notice a performance increase 00:26:56.680 --> 00:26:59.400 just letting the athletes put the music on. And 00:26:59.400 --> 00:27:01.339 then from there, if you do notice those trends, 00:27:01.480 --> 00:27:03.440 you could potentially start creating your plan 00:27:03.440 --> 00:27:05.779 from that. So I would just start with awareness 00:27:05.779 --> 00:27:08.259 because awareness is going to help yield results. 00:27:08.420 --> 00:27:10.240 And then results, you're going to be able to 00:27:10.240 --> 00:27:12.480 tailor the results a little better. So then if 00:27:12.480 --> 00:27:15.400 administrations or other stuff, other parties 00:27:15.400 --> 00:27:17.329 that get involved with that. that may be against 00:27:17.329 --> 00:27:19.289 the music, you have a little bit more ammunition 00:27:19.289 --> 00:27:22.730 to talk about why music is actually better for 00:27:22.730 --> 00:27:24.690 the athlete than not. Sounds good. Do you have 00:27:24.690 --> 00:27:26.809 a specific take -home message for the coaches? 00:27:27.089 --> 00:27:28.829 As we've kind of talked about, weightlifting 00:27:28.829 --> 00:27:31.190 is a hard sport. Sports are hard. We're willingly 00:27:31.190 --> 00:27:33.890 subjecting ourselves to discomfort. Instead of 00:27:33.890 --> 00:27:36.349 looking at things as a distraction, specifically 00:27:36.349 --> 00:27:39.009 music, look at it as the long -term investment 00:27:39.009 --> 00:27:40.890 of that athlete. Weightlifting is a sport of 00:27:40.890 --> 00:27:42.809 attrition. People drop out left and right because 00:27:42.809 --> 00:27:45.250 it's hard. Giving the athletes that outlet to 00:27:45.250 --> 00:27:47.730 dance. Dance, have fun, bond with each other 00:27:47.730 --> 00:27:50.430 is going to create more buy -in to you as a coach, 00:27:50.569 --> 00:27:52.430 which will then keep that athlete in the sport 00:27:52.430 --> 00:27:55.190 longer, which will then make them better at the 00:27:55.190 --> 00:27:57.490 sport. Sounds good. Now I have you for the third 00:27:57.490 --> 00:28:01.529 time. So the senior short question is, what is 00:28:01.529 --> 00:28:04.630 one piece of wisdom? It doesn't have to be related 00:28:04.630 --> 00:28:07.369 to the study that you could pass on the younger 00:28:07.369 --> 00:28:10.410 coaches or less experienced coaches. Yeah, I'm 00:28:10.410 --> 00:28:12.009 going to say this the way I tell a lot of my 00:28:12.009 --> 00:28:13.930 interns and GAs, and then I'm going to expand 00:28:13.930 --> 00:28:16.559 on it. Our job. is to teach people to pick up 00:28:16.559 --> 00:28:19.640 heavy circles. That's it. I think we take some 00:28:19.640 --> 00:28:22.640 things way too seriously and we miss the athlete. 00:28:22.680 --> 00:28:24.680 We miss the person that's behind that athlete 00:28:24.680 --> 00:28:26.660 because we're getting caught up in everything 00:28:26.660 --> 00:28:29.140 else that's coming at us. So what I mean by that 00:28:29.140 --> 00:28:31.099 is we just teach people to pick up heavy circles 00:28:31.099 --> 00:28:32.940 like it's not that serious. What I mean by that 00:28:32.940 --> 00:28:36.109 is don't miss the person behind. the results 00:28:36.109 --> 00:28:38.029 you're looking for. There's still a human being 00:28:38.029 --> 00:28:40.430 there. They're still there because they have 00:28:40.430 --> 00:28:42.829 their goals and their aspiration. They have their 00:28:42.829 --> 00:28:46.029 life. They have life happening to them. So don't 00:28:46.029 --> 00:28:47.789 miss the athlete because you're so caught up 00:28:47.789 --> 00:28:50.349 in whatever you're caught up in at the time, 00:28:50.410 --> 00:28:54.089 right? Just people first. I always tell the interns 00:28:54.089 --> 00:28:56.430 this, you can't be a coach without people to 00:28:56.430 --> 00:28:58.549 coach. You can't be a leader without people to 00:28:58.549 --> 00:29:00.849 lead. So if you are so caught up in the weeds 00:29:00.849 --> 00:29:03.369 of things that you're just losing like athletes 00:29:03.369 --> 00:29:05.049 because you're not, you're missing them. as a 00:29:05.049 --> 00:29:07.210 person, then you're not going to be a coach very 00:29:07.210 --> 00:29:10.509 long. So take it seriously, but it's lifting 00:29:10.509 --> 00:29:13.170 weights. It's fun. It's meant to be fun. It's 00:29:13.170 --> 00:29:15.130 meant to be competitive, but it's meant to be 00:29:15.130 --> 00:29:18.250 fun. So don't burn people out and burn athletes 00:29:18.250 --> 00:29:20.849 out by missing the person first. That's my biggest 00:29:20.849 --> 00:29:22.750 takeaway, no matter what we're talking about. 00:29:22.829 --> 00:29:25.869 He's person first, athlete second, weightlifter, 00:29:25.910 --> 00:29:28.210 football player, basketball, identity third, 00:29:28.390 --> 00:29:30.589 whatever you want to call that. But person, athlete, 00:29:30.750 --> 00:29:32.890 whatever. Thank you. And the last question, where 00:29:32.890 --> 00:29:35.309 people can find you? and they want to follow 00:29:35.309 --> 00:29:38.089 you, see what you're up to. Yeah, so my Instagram 00:29:38.089 --> 00:29:40.730 is where I'm the most active. It's CoachMike311, 00:29:40.990 --> 00:29:44.910 3 -1 -1. So CoachMike311. I'm on YouTube as Mike's 00:29:44.910 --> 00:29:47.309 Garage Gym. That's where my podcast is as well. 00:29:47.430 --> 00:29:51.329 I am barely on TikTok now as of this week, as 00:29:51.329 --> 00:29:53.869 of Tuesday of this week. And that's also Mike's 00:29:53.869 --> 00:29:56.089 Garage Gym, just tied to the YouTube channel. 00:29:56.289 --> 00:29:58.109 And then I'm on LinkedIn where I post a lot of 00:29:58.109 --> 00:30:00.650 my... LinkedIn is more of my research articles, 00:30:00.829 --> 00:30:03.500 dissertations. So all of that is posted. on my 00:30:03.500 --> 00:30:05.599 LinkedIn. That's just my name, Michael Richards, 00:30:05.819 --> 00:30:08.220 with my alphabet after my name. And that's everywhere 00:30:08.220 --> 00:30:10.539 I'm at that I can think of. My email, I can put 00:30:10.539 --> 00:30:12.380 that, I can send that to you to put wherever 00:30:12.380 --> 00:30:14.819 people are welcome to email or reach out to me 00:30:14.819 --> 00:30:16.940 in any of those formats. All right, Mike, thank 00:30:16.940 --> 00:30:18.599 you so much for today. It was a pleasure. Yeah, 00:30:18.619 --> 00:30:19.960 thanks for having me on again. I look forward 00:30:19.960 --> 00:30:20.460 to the next one.