WEBVTT 00:00:00.000 --> 00:00:02.700 From my experience, when we started teaching 00:00:02.700 --> 00:00:05.639 the clean pull, the snatch pull, all the high 00:00:05.639 --> 00:00:09.240 pull things, normally not weightlifters, it takes 00:00:09.240 --> 00:00:12.839 two months to kind of familiar with all the patterns. 00:00:13.039 --> 00:00:16.679 But a BMPJ, they can do pretty well in two weeks. 00:00:16.980 --> 00:00:20.000 So yeah, I want to say this is better than the 00:00:20.000 --> 00:00:22.859 pulling exercise. I'm a big lover of pulling 00:00:22.859 --> 00:00:25.519 exercise. I'm a big lover of power clean, power 00:00:25.519 --> 00:00:28.359 snatch. But I'm just saying this is an alternative 00:00:28.359 --> 00:00:32.250 way. especially for those non -weightlifting 00:00:32.250 --> 00:00:36.170 athletes. They are eager to see the effect of 00:00:36.170 --> 00:00:40.740 those exercises. Hi, Mark. It's my pleasure to 00:00:40.740 --> 00:00:42.700 have you on Evidence Strong Show. If you could 00:00:42.700 --> 00:00:44.659 briefly introduce yourself. Hi, Alex. Thanks 00:00:44.659 --> 00:00:48.179 for inviting me to your show. And I've been watching 00:00:48.179 --> 00:00:51.619 your video and podcast for a while. And I think 00:00:51.619 --> 00:00:55.280 this is very valuable information for people 00:00:55.280 --> 00:00:58.399 who love in weightlifting. I didn't expect you 00:00:58.399 --> 00:01:01.679 gonna send this invitation to me. So pleasure 00:01:01.679 --> 00:01:04.780 is mine. And so let me introduce myself a little 00:01:04.780 --> 00:01:08.140 bit. I'm currently working as an associate professor. 00:01:08.459 --> 00:01:11.540 at the National Taiwan Sports University and 00:01:11.540 --> 00:01:15.159 also at the, meanwhile, Taiwan Institute of Sports 00:01:15.159 --> 00:01:18.420 Science just established two years ago. So I 00:01:18.420 --> 00:01:21.659 am currently also the adjunct associate researcher 00:01:21.659 --> 00:01:25.040 at the TISS as well. In terms of my background, 00:01:25.260 --> 00:01:29.140 I earned my PhD in sports physiology and performance 00:01:29.140 --> 00:01:33.400 back in 2014 at East Tennessee State University 00:01:33.400 --> 00:01:36.819 under Professor Mike Stone. So ever since that, 00:01:37.040 --> 00:01:40.019 I came back. Back to my hometown in Taiwan, the 00:01:40.019 --> 00:01:42.840 home country, and started working as a volunteer 00:01:42.840 --> 00:01:45.859 strength and conditioning coach. And the associate 00:01:45.859 --> 00:01:49.420 position opened after six months. So I took the 00:01:49.420 --> 00:01:52.900 position, did the research and teaching and coaching 00:01:52.900 --> 00:01:55.640 at the same time until now. So your research 00:01:55.640 --> 00:02:00.000 is in behind neck push jack. So why behind neck 00:02:00.000 --> 00:02:03.219 push jack? Oh, yes. So if we look at the literature, 00:02:03.579 --> 00:02:07.569 I think around the 10 years from the... 2014 00:02:07.569 --> 00:02:11.310 most of the study especially the weightlifting 00:02:11.310 --> 00:02:14.629 derivatives exercise focusing on the pulling 00:02:14.629 --> 00:02:18.650 exercise and of course pulling is the the i would 00:02:18.650 --> 00:02:21.370 say that the major exercise people would love 00:02:21.370 --> 00:02:24.930 to use for developing power and developing the 00:02:24.930 --> 00:02:28.789 weightlifting technique however me myself i am 00:02:28.789 --> 00:02:31.909 not weightlifter although although i've been 00:02:31.909 --> 00:02:34.349 studying and been doing the weightlifting exercise 00:02:34.349 --> 00:02:38.129 so i always have have that thought, maybe we 00:02:38.129 --> 00:02:41.030 can have some different types of derivatives. 00:02:41.490 --> 00:02:45.509 So not until I think that 2020 -ish, there was 00:02:45.509 --> 00:02:48.490 the paper published in Sports Medicine talking 00:02:48.490 --> 00:02:52.069 about overhead derivatives. So I thought, why 00:02:52.069 --> 00:02:55.449 not? And this might be the alternative because 00:02:55.449 --> 00:02:59.949 for the jerk exercise, some people like traditionally 00:02:59.949 --> 00:03:03.689 we have to jerk in from our neck. So how about 00:03:03.689 --> 00:03:06.259 some athletes that are not? weightlifting athletes, 00:03:06.479 --> 00:03:09.300 but they still want to have some transfer effect 00:03:09.300 --> 00:03:12.319 from the relative exercise. How about the behind 00:03:12.319 --> 00:03:14.800 neck? So I didn't do the study in the beginning. 00:03:14.900 --> 00:03:18.039 I just try it and then try to implement on myself 00:03:18.039 --> 00:03:21.340 and my athletes. And then turns out the effect, 00:03:21.400 --> 00:03:24.379 the adaptation was surprising. So I started to 00:03:24.379 --> 00:03:27.259 think maybe we need to do some research on this 00:03:27.259 --> 00:03:31.159 type of exercise. So that was the story of behind 00:03:31.159 --> 00:03:33.800 neck push jerk. All right. So today we'll be 00:03:33.800 --> 00:03:36.740 talking about... Two studies you run or two papers 00:03:36.740 --> 00:03:39.960 you have published on the same population of 00:03:39.960 --> 00:03:43.080 people. So we'll go into that. But before we 00:03:43.080 --> 00:03:46.340 do, we have to talk a little bit about the methods 00:03:46.340 --> 00:03:49.539 of prescribing. Because if you want the Olympic 00:03:49.539 --> 00:03:51.699 weightlifting derivative to be used for anything, 00:03:51.879 --> 00:03:54.639 you will run into the problem how to load it, 00:03:54.719 --> 00:03:57.560 how heavy it should be. So what are our options 00:03:57.560 --> 00:04:00.860 and which one you chose and why? Okay, so before 00:04:00.860 --> 00:04:04.280 we go to the procedure, I have... something to 00:04:04.280 --> 00:04:06.819 add about a behind neck push jerk first of all 00:04:06.819 --> 00:04:10.280 accepting the range of motion the mobility issue 00:04:10.280 --> 00:04:13.620 of the shoulder this is very similar to what 00:04:13.620 --> 00:04:16.620 we did for the back squat so first of all we 00:04:16.620 --> 00:04:19.839 put a bar on our shoulder like upper trapezius 00:04:19.839 --> 00:04:23.420 and then it's easier easily for most of athletes 00:04:23.420 --> 00:04:26.379 to accelerate to have that acceleration feeling 00:04:26.379 --> 00:04:29.660 from that position and then that way we can kind 00:04:29.660 --> 00:04:33.069 of focus here on the concentric part of this 00:04:33.069 --> 00:04:37.569 BMPJ exercise. And anecdotally, one of my former 00:04:37.569 --> 00:04:41.189 master students, because this exercise, he increased 00:04:41.189 --> 00:04:45.410 almost 12 centimeter of vertical jump. And then, 00:04:45.449 --> 00:04:49.370 so if we really think about the pattern, like 00:04:49.370 --> 00:04:51.889 dip before the drive, the thrust, the drive, 00:04:52.029 --> 00:04:55.290 it's very similar to most of athletic movement, 00:04:55.430 --> 00:04:58.529 like the strategy wise. And then, you know, the 00:04:58.529 --> 00:05:02.110 velocity wise were very similar. So those two. 00:05:02.189 --> 00:05:04.930 how to load it that was the first question i 00:05:04.930 --> 00:05:08.730 had because once i have a group of athletes and 00:05:08.730 --> 00:05:11.730 i will try to prescribe this exercise that was 00:05:11.730 --> 00:05:15.410 very difficult because that that comes to that 00:05:15.410 --> 00:05:18.629 comes to the question of should we use the one 00:05:18.629 --> 00:05:22.029 rm base meaning we have to test all of them or 00:05:22.029 --> 00:05:25.149 should we just use their body mass so that was 00:05:25.149 --> 00:05:27.750 i think that was the question you when you look 00:05:27.750 --> 00:05:30.389 at the paper that was the first question we got 00:05:30.389 --> 00:05:34.300 so Scientifically, we use one iron base because 00:05:34.300 --> 00:05:38.660 it's been validated and it's a very scientific 00:05:38.660 --> 00:05:42.800 way to prescribe low. Yeah, so basically those 00:05:42.800 --> 00:05:46.019 group of participants, they are familiar with 00:05:46.019 --> 00:05:49.920 BMPJ. So I didn't use my athletes. It's because 00:05:49.920 --> 00:05:52.980 I want to make sure like every one of our participants 00:05:52.980 --> 00:05:56.699 knew and executed it very well. There's no technical 00:05:56.699 --> 00:06:00.060 issue on doing this exercise. So we have two 00:06:00.060 --> 00:06:02.680 separate. session so the first session was for 00:06:02.680 --> 00:06:05.860 the one iron test so they came to the lab for 00:06:05.860 --> 00:06:09.620 i did the warm -up and i did a warm -up for the 00:06:09.620 --> 00:06:13.240 bmpj and then we're just trying to catch what's 00:06:13.240 --> 00:06:17.800 the 80 to 90 percent of perceived effort weights 00:06:17.800 --> 00:06:20.800 and i just run to make sure that they are familiar 00:06:20.800 --> 00:06:23.420 they're comfortable with those weights and then 00:06:23.420 --> 00:06:26.779 they test their one iron in five trials so every 00:06:26.779 --> 00:06:30.279 time when they successfully lift We just add 00:06:30.279 --> 00:06:35.040 about 2 .5 % until we test their 1RM BMPJ. So 00:06:35.040 --> 00:06:37.560 that's their first session. For the second session, 00:06:37.779 --> 00:06:40.279 that was a little bit tricky because we had to 00:06:40.279 --> 00:06:44.699 decide either the 1RM base or the body mass base. 00:06:45.000 --> 00:06:48.899 So say we had their 1RM weights already. So we 00:06:48.899 --> 00:06:52.300 measure their weight on that day. So we try to 00:06:52.300 --> 00:06:57.000 calculate the weights of 40, 50, 60, 70, and 00:06:57.000 --> 00:07:00.430 80 % of their body. body mass weight and the 00:07:00.430 --> 00:07:04.470 one arm base weight. Okay, so that was the two 00:07:04.470 --> 00:07:08.110 separate tests they had to go through. So in 00:07:08.110 --> 00:07:11.430 that case, we decided which one went first based 00:07:11.430 --> 00:07:15.209 on the absolute weight. So say I have a like 00:07:15.209 --> 00:07:19.110 big guy came in and body mass was like extremely 00:07:19.110 --> 00:07:22.870 high. So we went the body mass section first. 00:07:23.339 --> 00:07:26.959 And then a 1RN base second. So everyone had a 00:07:26.959 --> 00:07:30.399 different order for either the 1RN or the body 00:07:30.399 --> 00:07:32.980 mass. Sorry, Mark. Body weight -based loading 00:07:32.980 --> 00:07:36.720 would be 80 % or their actual body weight? That 00:07:36.720 --> 00:07:40.800 would be the loading? Yes. So 40, 50, 60, 70, 00:07:40.879 --> 00:07:44.339 and 80 for their body weight. But also the 40, 00:07:44.399 --> 00:07:48.339 50, 60, 70, 80 from their 1RN we test, yeah, 00:07:48.379 --> 00:07:52.060 at least 48 hours prior to the testing session. 00:07:52.300 --> 00:07:56.300 Yeah. So they had to do three consecutive BMPJ 00:07:56.300 --> 00:08:00.019 successfully. So meaning we had video recording, 00:08:00.220 --> 00:08:03.759 myself and my students who certify as a professional 00:08:03.759 --> 00:08:07.360 person supervised the session. So every time 00:08:07.360 --> 00:08:11.399 they successfully finish one intensity, they 00:08:11.399 --> 00:08:14.519 rest five minutes before they start the next 00:08:14.519 --> 00:08:18.720 intensity. Say after the 80%, either the one 00:08:18.720 --> 00:08:22.420 arm base or the body weight base, they had... 00:08:22.439 --> 00:08:25.819 15 minutes rest between the session. Just make 00:08:25.819 --> 00:08:29.199 sure they did not like fatigue too much to go 00:08:29.199 --> 00:08:32.200 through the second session. Meanwhile, they test 00:08:32.200 --> 00:08:35.879 those exercise on the two sets of Kistler force 00:08:35.879 --> 00:08:39.740 play. So we collect the force time data. We analyze 00:08:39.740 --> 00:08:43.259 the kinetic and kinematic data afterwards. We 00:08:43.259 --> 00:08:47.360 recruit totally 16 participants who were not 00:08:47.360 --> 00:08:50.279 weightlifters specifically. The reason for that 00:08:50.279 --> 00:08:54.000 is we try to create. ecological validity so after 00:08:54.000 --> 00:08:57.299 this study i can use this information for general 00:08:57.299 --> 00:09:00.720 population either or you know the athletic population 00:09:00.720 --> 00:09:06.340 the average one rm bmpj was about 1 .2 of their 00:09:06.340 --> 00:09:09.559 own body weight so i wasn't uh that wasn't very 00:09:09.559 --> 00:09:12.179 good but that wasn't bad yeah so that was my 00:09:12.179 --> 00:09:15.440 participants so definitely not beginners and 00:09:15.440 --> 00:09:19.340 behind neck push jack but maybe not at the elite 00:09:19.340 --> 00:09:22.159 weightlifter level yeah Were they only males? 00:09:22.360 --> 00:09:25.360 Yeah, only the males. We analyzed the peak force, 00:09:25.539 --> 00:09:28.539 the mean force, peak power, mean power, impulse, 00:09:28.960 --> 00:09:32.500 and also system mass velocity, but also their 00:09:32.500 --> 00:09:36.299 propulsive time. And then, yeah, so those are 00:09:36.299 --> 00:09:40.419 the kinetic and kinematic data we analyzed. Basically, 00:09:40.659 --> 00:09:44.679 I would say like simply the one RM base from 00:09:44.679 --> 00:09:50.049 each intensity were greater from kinetic. perspective 00:09:50.049 --> 00:09:53.929 superior than the body mass method however for 00:09:53.929 --> 00:09:57.450 kinematic data there wasn't different between 00:09:57.450 --> 00:10:00.809 the body mass and the one arm base method yes 00:10:00.809 --> 00:10:04.470 that was kind of surprising because people always 00:10:04.470 --> 00:10:07.230 thought this is not right especially when we 00:10:07.230 --> 00:10:11.029 submit our paper and every reviewer say this 00:10:11.029 --> 00:10:14.649 does not make any sense because based on the 00:10:14.649 --> 00:10:17.789 velocity based concept when you're using heavier 00:10:17.789 --> 00:10:21.870 low barbell velocity is gonna drop however we 00:10:21.870 --> 00:10:25.230 specifically point out we did not measure barbell 00:10:25.230 --> 00:10:28.049 velocity we're using the center of mass velocity 00:10:28.049 --> 00:10:31.169 also called the system velocity to measure the 00:10:31.169 --> 00:10:33.629 reason for that is because we're trying to rule 00:10:33.629 --> 00:10:37.370 out some factors that will influence the barbell 00:10:37.370 --> 00:10:40.350 velocity and then so we use the system velocity 00:10:40.350 --> 00:10:43.470 instead yeah and then we found there wasn't no 00:10:43.470 --> 00:10:46.049 difference between two methods but there were 00:10:46.049 --> 00:10:48.610 there wasn't difference between between different 00:10:48.610 --> 00:10:51.149 intensity as well. That was kind of interesting. 00:10:51.509 --> 00:10:54.389 And then, yeah, that was basically what we found. 00:10:54.590 --> 00:10:57.610 Okay, I have two questions. One is why, and the 00:10:57.610 --> 00:11:00.370 other is what does it mean for the coach? Okay, 00:11:00.490 --> 00:11:04.549 you mean why the kinematic didn't change? Yeah. 00:11:04.649 --> 00:11:07.269 When we did the heavy load, for example, like 00:11:07.269 --> 00:11:12.529 70 and 80, we got the most effect from force 00:11:12.529 --> 00:11:15.870 and power. And because that was because the external 00:11:15.870 --> 00:11:19.460 loading. trying to overcome the external loading. 00:11:19.639 --> 00:11:22.720 However, from the strategy perspective, when 00:11:22.720 --> 00:11:25.960 we use the heavy load, we tend to dip a little 00:11:25.960 --> 00:11:29.720 bit more in order to have that concentric time. 00:11:30.019 --> 00:11:33.759 So in our paper, we didn't mention the eccentric 00:11:33.759 --> 00:11:37.620 portion. However, we observed, we didn't analyze 00:11:37.620 --> 00:11:40.720 like in detail, but we observed. And this is 00:11:40.720 --> 00:11:43.179 very typical, even for weightlifters. Like you 00:11:43.179 --> 00:11:45.759 can tell like when the heavy load, they have 00:11:45.759 --> 00:11:48.580 that. Like Katamai said, oh, I know this is the 00:11:48.580 --> 00:11:51.179 dip, but it's not a normal dip when we use the 00:11:51.179 --> 00:11:54.220 lighter load. And so they dip a little bit longer 00:11:54.220 --> 00:11:57.799 in order to have the bigger impulse when they 00:11:57.799 --> 00:12:01.139 do the purposive phase. Yeah, so we only measure 00:12:01.139 --> 00:12:04.259 the purposive phase and then we calculate the 00:12:04.259 --> 00:12:07.460 system velocity. I think that was one of the 00:12:07.460 --> 00:12:09.840 reasons why the system velocity didn't change 00:12:09.840 --> 00:12:12.620 that much and it didn't have the statistical 00:12:12.620 --> 00:12:16.899 significance across different intensities. That's 00:12:16.899 --> 00:12:19.179 very interesting. Yeah. So what was your second 00:12:19.179 --> 00:12:21.659 question? How coaches should understand it? Good 00:12:21.659 --> 00:12:24.080 question. Because I think I can answer that from 00:12:24.080 --> 00:12:27.100 two different perspectives. First, if we want 00:12:27.100 --> 00:12:30.240 to have the most out of it from this exercise, 00:12:30.460 --> 00:12:33.220 which are strength and power production, we definitely 00:12:33.220 --> 00:12:36.720 go heavy alone. Because in this exercise, we 00:12:36.720 --> 00:12:39.580 didn't have a lot of constraints from the technical 00:12:39.580 --> 00:12:43.120 itself. We just go the upright position, go all 00:12:43.120 --> 00:12:47.169 the way through. is not the issue and then we 00:12:47.169 --> 00:12:50.070 get uh the most of the strength and then power 00:12:50.070 --> 00:12:53.970 and impulse from heavier intensity so 70 to 80 00:12:53.970 --> 00:12:56.789 percent was were the intensity i would definitely 00:12:56.789 --> 00:12:59.549 recommend it even we didn't test the weightlifter 00:12:59.549 --> 00:13:01.990 but i guess that would be very similar however 00:13:01.990 --> 00:13:06.049 if we from look at this from the practical perspective. 00:13:06.509 --> 00:13:10.970 It also can use the kinematic data we analyze 00:13:10.970 --> 00:13:15.029 to apply for those people or for those population. 00:13:15.169 --> 00:13:17.789 For example, like a novice, they just started 00:13:17.789 --> 00:13:20.590 to learn this exercise and we didn't want them 00:13:20.590 --> 00:13:22.889 to use a heavy load. And then they still can 00:13:22.889 --> 00:13:26.909 keep that relatively similar velocity, especially 00:13:26.909 --> 00:13:30.049 their system velocity. And that was a good thing 00:13:30.049 --> 00:13:33.129 because we didn't want them to lose that, you 00:13:33.129 --> 00:13:36.799 know, pulsive motion. We want them to exert the 00:13:36.799 --> 00:13:40.379 force as fast as possible. But if they had the 00:13:40.379 --> 00:13:42.940 limitation from the force and power production, 00:13:43.259 --> 00:13:47.159 we still have the speed aspect from this exercise. 00:13:47.419 --> 00:13:50.919 So I think it all depends on what your population, 00:13:51.139 --> 00:13:53.279 who you're training, and what's your purpose. 00:13:53.539 --> 00:13:56.179 And then we can take that information from these 00:13:56.179 --> 00:13:59.539 two perspectives. Okay, so now you tested two 00:13:59.539 --> 00:14:01.960 methods, loading according to the body weight 00:14:01.960 --> 00:14:04.919 and loading according... to 1RM, how would you 00:14:04.919 --> 00:14:07.100 distinguish which method you should use as a 00:14:07.100 --> 00:14:10.639 coach and for whom? Yeah, so if I am a weightlifting 00:14:10.639 --> 00:14:13.639 coach, I would definitely go to 1RM because the 00:14:13.639 --> 00:14:16.899 reason is simple. We want to precisely prescribe 00:14:16.899 --> 00:14:20.080 our load. And then we can do that individually 00:14:20.080 --> 00:14:24.299 and regularly because this is part of the training 00:14:24.299 --> 00:14:27.419 process. Yeah, so the 1RM best will be something 00:14:27.419 --> 00:14:29.740 I would definitely recommend for a weightlifting 00:14:29.740 --> 00:14:33.620 coach. Maybe we can do some... study on the weightlifting 00:14:33.620 --> 00:14:36.799 population later on. However, if I'm working 00:14:36.799 --> 00:14:40.220 like me, I work with a group of athletes for 00:14:40.220 --> 00:14:44.480 30, sometimes like 50. Our Taekwondo athletes, 00:14:44.840 --> 00:14:48.679 they have like 50 people in one team. It's barely 00:14:48.679 --> 00:14:53.000 possible to test their 1RN. And then some of 00:14:53.000 --> 00:14:55.899 them, they are new, we say they're novice to 00:14:55.899 --> 00:14:58.919 this type of exercise. In that case, the body 00:14:58.919 --> 00:15:02.769 mass method may be very... handy so when i prescribe 00:15:02.769 --> 00:15:05.309 low this is very handy and then we can go from 00:15:05.309 --> 00:15:08.529 there because i know the purpose for this exercise 00:15:08.529 --> 00:15:12.269 is trying to create the biomechanical similarities 00:15:12.269 --> 00:15:16.470 instead of like absolute force and power and 00:15:16.470 --> 00:15:20.470 then when i train them for one or two years and 00:15:20.470 --> 00:15:22.970 then they're familiar with every execution of 00:15:22.970 --> 00:15:25.610 this exercise and then the strength and power 00:15:25.610 --> 00:15:28.049 will become like more and more important i can 00:15:28.049 --> 00:15:31.470 start to test their one rn so that's the point 00:15:31.470 --> 00:15:33.850 from my view. Awesome. Should we talk a little 00:15:33.850 --> 00:15:38.230 bit more on the second study and about the kinematics 00:15:38.230 --> 00:15:42.309 and kinetics of a power jack in general? The 00:15:42.309 --> 00:15:46.389 reason we further analyzed and created the second 00:15:46.389 --> 00:15:49.629 study was from the practical perspective, right? 00:15:49.730 --> 00:15:52.509 People want to know like what intensity should 00:15:52.509 --> 00:15:55.110 I use if I want to get the most of strength and 00:15:55.110 --> 00:15:57.950 power even in the impulse. So we compare different 00:15:57.950 --> 00:16:02.460 intensity all the way. from 40 to 80 % of their 00:16:02.460 --> 00:16:06.879 1RN BMPJ weight. And some of the reviewers asked 00:16:06.879 --> 00:16:09.779 me the question, why you didn't go higher, say 00:16:09.779 --> 00:16:14.600 90 % or 95%. And the answer of mine was impractical 00:16:14.600 --> 00:16:18.740 setting. We did not often do one rep. So for 00:16:18.740 --> 00:16:21.259 example, for this exercise, they may do like 00:16:21.259 --> 00:16:24.080 two rep or three rep. That's why I created it 00:16:24.080 --> 00:16:27.120 as like three repetition instead of one. And 00:16:27.120 --> 00:16:30.740 consider they were not. weightlifters. So I didn't 00:16:30.740 --> 00:16:35.000 go above 80%. So that was the limitation of this 00:16:35.000 --> 00:16:37.480 study. However, when we compare all the way from 00:16:37.480 --> 00:16:40.460 the 40 to 80 % of the intensity, the heavier 00:16:40.460 --> 00:16:44.679 they were, the weight, the higher of their force, 00:16:44.759 --> 00:16:48.059 impulse, and power. So in other words, if you 00:16:48.059 --> 00:16:51.100 want to get the most of the training effect, 00:16:51.480 --> 00:16:54.360 the heavier weight was the better. And then kinematically, 00:16:54.879 --> 00:16:57.919 that was surprising because they didn't change 00:16:57.919 --> 00:17:00.440 a lot. lot they decrease a little bit just we 00:17:00.440 --> 00:17:03.519 just mentioned they may change their strategy 00:17:03.519 --> 00:17:07.319 from but from that concentric portion of their 00:17:07.319 --> 00:17:10.319 center of mass velocity that didn't change a 00:17:10.319 --> 00:17:13.990 lot so it gave us a very important information 00:17:13.990 --> 00:17:17.369 which we already know you have to generate the 00:17:17.369 --> 00:17:19.789 force and power no matter what intensity you 00:17:19.789 --> 00:17:22.569 are using currently yeah so even we change our 00:17:22.569 --> 00:17:26.210 strategy for the deep portion we still can get 00:17:26.210 --> 00:17:29.589 a very good velocity during that concentric portion 00:17:29.589 --> 00:17:31.950 so i think that's the most important information 00:17:31.950 --> 00:17:34.809 from the study too so the application from the 00:17:34.809 --> 00:17:38.230 study it was the pros and cons right if someone 00:17:38.230 --> 00:17:40.589 like me they are trying to work with athletes 00:17:40.589 --> 00:17:44.059 and then trying to get that triple extension 00:17:44.059 --> 00:17:48.079 strategy and explosive strength and power, I 00:17:48.079 --> 00:17:51.779 would recommend BMPJ. Because like from my experience, 00:17:52.000 --> 00:17:55.140 when we started teaching the clean pull, the 00:17:55.140 --> 00:17:57.920 snatch pull, all the high pull things, normally 00:17:57.920 --> 00:18:01.359 non -weightlifters, it takes two months to kind 00:18:01.359 --> 00:18:04.720 of familiar with all the patterns. But BMPJ, 00:18:04.740 --> 00:18:08.240 they can do pretty well in two weeks. So yeah, 00:18:08.279 --> 00:18:11.009 I want to say... This is better than the pulling 00:18:11.009 --> 00:18:13.890 exercise. I'm a big lover of pulling exercise. 00:18:14.329 --> 00:18:16.509 I'm a big lover of power clean, power snatch. 00:18:16.769 --> 00:18:19.410 But I'm just saying this is an alternative way. 00:18:19.529 --> 00:18:22.930 And especially for, you know... Those non -weightlifting 00:18:22.930 --> 00:18:26.829 athletes, they are eager to see the effect of 00:18:26.829 --> 00:18:29.190 those exercises. That might be the alternative 00:18:29.190 --> 00:18:33.089 way to let them feel. So just get back to the 00:18:33.089 --> 00:18:35.970 beginning of our talk, our conversation, why 00:18:35.970 --> 00:18:39.069 I started to look at the BMPJ. That was because 00:18:39.069 --> 00:18:42.509 some of my athletes, they just jump higher and 00:18:42.509 --> 00:18:45.509 higher and higher. And I didn't expect that because 00:18:45.509 --> 00:18:48.190 that was the stage I was trying to teach them 00:18:48.190 --> 00:18:50.990 the pulling technique. And then you didn't see. 00:18:51.049 --> 00:18:54.089 that like very often right you assume they have 00:18:54.089 --> 00:18:56.990 that stable technique for a while and then they 00:18:56.990 --> 00:18:59.210 start to see like they start to increase all 00:18:59.210 --> 00:19:01.569 the jumps all the sprinting performance but the 00:19:01.569 --> 00:19:05.230 pnpj just i think that's different way to make 00:19:05.230 --> 00:19:07.990 people understand how to accelerate our body 00:19:07.990 --> 00:19:11.089 you mentioned that behind neck push jack was 00:19:11.089 --> 00:19:14.490 very effective in improving jumping specifically 00:19:14.490 --> 00:19:17.930 the height of the jump would it be more transferable 00:19:17.930 --> 00:19:20.890 also to improve upper body thanks your question 00:19:20.890 --> 00:19:24.789 this is a very important part of uh using bmpj 00:19:24.789 --> 00:19:27.970 just for clear when i say they jump higher that 00:19:27.970 --> 00:19:31.210 was anecdotally because uh in science we believe 00:19:31.210 --> 00:19:34.230 evidence right so i should do some training intervention 00:19:34.230 --> 00:19:37.490 study to see like how how good they were like 00:19:37.490 --> 00:19:40.130 how higher they improved from beginning to the 00:19:40.130 --> 00:19:43.289 end however in terms of the upper body we have 00:19:43.289 --> 00:19:46.170 a lot of athletes they have to do the overhead 00:19:46.170 --> 00:19:49.920 pattern say volleyball player and then in Asia, 00:19:49.940 --> 00:19:54.019 we, the baseball is a big population. Yeah. And 00:19:54.019 --> 00:19:56.980 then swimming as well, even though they're in 00:19:56.980 --> 00:19:59.799 water, but they still do like overhead. And one 00:19:59.799 --> 00:20:03.880 of the thing I found for the BMPJ was when you 00:20:03.880 --> 00:20:07.279 try to catch the bar, it's not only your lower 00:20:07.279 --> 00:20:10.140 body try to stop yourself, but upper body when 00:20:10.140 --> 00:20:13.960 they coaching in, we say lock out the elbow and 00:20:13.960 --> 00:20:16.700 your shoulder blade. And then that creates the 00:20:16.700 --> 00:20:19.420 stability of your upper body. upper body region 00:20:19.420 --> 00:20:22.500 and then since it is a jerk exercise it's not 00:20:22.500 --> 00:20:26.200 pressing exercise so i would say for the maximize 00:20:26.200 --> 00:20:29.259 the upper body strength might be questionable 00:20:29.259 --> 00:20:33.339 but that sudden stop or that kind of stability 00:20:33.339 --> 00:20:37.099 effect i would say that will help athlete to 00:20:37.099 --> 00:20:40.140 understand when they do the overhead where their 00:20:40.140 --> 00:20:42.720 shoulder blade where their elbow should be and 00:20:42.720 --> 00:20:46.640 then in order to transfer that force from the 00:20:46.640 --> 00:20:50.480 you know from the trunk to their arm and of course 00:20:50.480 --> 00:20:53.980 this is also anecdotally yeah so from around 00:20:53.980 --> 00:20:57.420 now i can collect data if i have enough resources 00:20:57.420 --> 00:21:00.960 for the motion analysis system combine that with 00:21:00.960 --> 00:21:03.880 the force plate to see if there is a training 00:21:03.880 --> 00:21:07.359 effect for those type of overhead athletes so 00:21:07.359 --> 00:21:10.960 this is the experience from one of our very famous 00:21:10.960 --> 00:21:13.900 picture and he told me he shared this with me 00:21:13.900 --> 00:21:18.210 like after a couple weeks he failed more stable 00:21:18.210 --> 00:21:21.910 to control the baseball when they release. If 00:21:21.910 --> 00:21:24.329 we think about that, when they do the overhead, 00:21:24.609 --> 00:21:27.309 they have to go through this position and then 00:21:27.309 --> 00:21:29.970 release the ball in front of their body. So if 00:21:29.970 --> 00:21:32.769 they can have like a more stable position in 00:21:32.769 --> 00:21:35.450 here, the chances are they're probably more stable 00:21:35.450 --> 00:21:38.309 when they release the ball. Yeah, so that's also 00:21:38.309 --> 00:21:42.589 the other intriguing aspect from the PMPJ. And 00:21:42.589 --> 00:21:45.130 hopefully I can do more study on this exercise. 00:21:45.490 --> 00:21:47.930 Just a note. I just released the interview with 00:21:47.930 --> 00:21:51.150 Emilie Neff, who is using Olympic weightlifting 00:21:51.150 --> 00:21:56.170 derivatives to train female, adolescent female 00:21:56.170 --> 00:22:00.329 athletes. And as you may know, and coaches will 00:22:00.329 --> 00:22:03.250 know, the adolescent females have flow and males 00:22:03.250 --> 00:22:05.769 too, have lots of issues with coordination. The 00:22:05.769 --> 00:22:07.990 body is changing, the hormones are raging and 00:22:07.990 --> 00:22:11.190 so on. So she finds Olympic weightlifting very 00:22:11.190 --> 00:22:15.150 effective because she argues this is a skill. 00:22:15.559 --> 00:22:18.880 based sports so it requires not only the physical 00:22:18.880 --> 00:22:22.819 adaptation but also the neural component to adjust 00:22:22.819 --> 00:22:26.180 all the balance stabilization coordination of 00:22:26.180 --> 00:22:28.940 all the muscles that is very challenged with 00:22:28.940 --> 00:22:31.799 olympic weightlifting and therefore is adapting 00:22:31.799 --> 00:22:34.720 which we want in sports yes since you mentioned 00:22:34.720 --> 00:22:37.980 can i share something of my experience on this 00:22:37.980 --> 00:22:40.200 when we start to teach those pulling exercise 00:22:40.200 --> 00:22:43.259 one of the difficulty for athletes to understand 00:22:43.259 --> 00:22:45.859 is the power position So they don't understand 00:22:45.859 --> 00:22:49.079 why you need to accelerate after the bar passed 00:22:49.079 --> 00:22:52.200 your knee and then the high speed happened after 00:22:52.200 --> 00:22:55.000 the power position. But if they do the BMPJ, 00:22:55.140 --> 00:22:58.140 they know exactly how to thrust themselves. And 00:22:58.140 --> 00:23:01.539 I would argue that's the coordination. Like you 00:23:01.539 --> 00:23:04.640 need to do something right in order to execute 00:23:04.640 --> 00:23:08.019 the exercise. So if I teach BMPJ first, first 00:23:08.019 --> 00:23:10.420 of all, they don't have the shoulder issue because 00:23:10.420 --> 00:23:12.779 for some athletes, it's very hard to get them 00:23:12.779 --> 00:23:15.559 to catch the bar. overhead under that situation 00:23:15.559 --> 00:23:17.779 under that stress but if they don't have the 00:23:17.779 --> 00:23:20.599 shoulder issues they learn how to get the right 00:23:20.599 --> 00:23:23.440 timing to thrust themselves and they catch the 00:23:23.440 --> 00:23:26.319 ball it easier to teach them to do the pulling 00:23:26.319 --> 00:23:29.259 exercise because they know okay this is the feeling 00:23:29.259 --> 00:23:32.440 yeah so since you brought that up the i think 00:23:32.440 --> 00:23:35.660 the coordination is also the thing and a neural 00:23:35.660 --> 00:23:38.599 issue is also the thing and there's a lot of 00:23:38.599 --> 00:23:41.240 benefits from those weightlifting exercise even 00:23:41.240 --> 00:23:44.849 for their overhead the rep exercise just to finish 00:23:44.849 --> 00:23:47.490 two main questions the first one is what is your 00:23:47.490 --> 00:23:50.809 favorite lift what is my favorite lift yeah that's 00:23:50.809 --> 00:23:53.410 that's a difficult question for weightlifter 00:23:53.410 --> 00:23:56.789 lovers right yeah you have to like answer carefully 00:23:56.789 --> 00:23:59.450 and then for me for me yeah pulling exercise 00:23:59.450 --> 00:24:04.470 yeah because the limitation for bmpj is the intensity 00:24:04.470 --> 00:24:07.650 because for novice athletes i can teach them 00:24:07.650 --> 00:24:11.589 the feeling of the thrust but the intensity wise 00:24:11.589 --> 00:24:14.609 i need to be very careful pulling you don't have 00:24:14.609 --> 00:24:17.529 that consideration i can use the strap i can 00:24:17.529 --> 00:24:19.630 i don't have to pull that high just like you 00:24:19.630 --> 00:24:22.930 said but you still get that adaptation from the 00:24:22.930 --> 00:24:25.670 pulling exercise so i would say that that's why 00:24:25.670 --> 00:24:29.150 i mentioned bmpj is a good tool but it's only 00:24:29.150 --> 00:24:32.210 good when they have the adequate strength level 00:24:32.210 --> 00:24:35.950 to using the heavier load to get the max amount 00:24:35.950 --> 00:24:38.369 of the strength and power adaptation from the 00:24:38.369 --> 00:24:42.220 bmpj so i'll say still pulling exercise my favorite 00:24:42.220 --> 00:24:44.700 also and the last question is where people can 00:24:44.700 --> 00:24:47.299 find you if they want to follow your work and 00:24:47.299 --> 00:24:50.000 get all the research yeah so if they want to 00:24:50.000 --> 00:24:54.920 know more about asian training or industry they 00:24:54.920 --> 00:24:58.259 can follow me on the instagram my instagram account 00:24:58.259 --> 00:25:04.660 is ntsu sports performance team so i use uh my 00:25:04.660 --> 00:25:07.960 school's group to create an account so those 00:25:07.960 --> 00:25:10.000 are you know when people want to know like how 00:25:10.000 --> 00:25:11.880 you asian people do strength and conditioning, 00:25:12.079 --> 00:25:14.259 they can find this information over there. But 00:25:14.259 --> 00:25:17.000 if they want to know my research, they can go 00:25:17.000 --> 00:25:21.299 to ResearchGate, type my Chinese name, C -H -I 00:25:21.299 --> 00:25:26.359 -E -H -Y -I -N -G. My last name is C -H -I -A 00:25:26.359 --> 00:25:29.720 -N -G. Yeah, so that's my ResearchGate account. 00:25:30.039 --> 00:25:32.900 So I put all my research on my ResearchGate, 00:25:32.920 --> 00:25:34.779 yes. Thank you so much, Mark. It was a pleasure. 00:25:35.460 --> 00:25:37.039 Pleasure's mine. Thank you, Alex.