438: Vern Gambetta on Isometrics, “Spectrum-Training” and Rhythm, in Athletic Development

Nov 21, 2024

Vern Gambetta, a renowned sports performance coach with over 50 years in the field, shares his insights on innovative training methods. He dives into spectrum training and the often-overlooked benefits of isometrics and PNF techniques. Vern discusses the evolution of athletic coaching strategies, emphasizing tailored approaches for young athletes. He also highlights the significance of rhythm in training and the balance between structured methods and intuitive practices. With a wealth of experience, his thoughts promise to reshape how coaches and athletes approach performance.

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Intro

00:00 • 2min

Evolving Coaching Strategies in Athletics

02:05 • 20min

Youth Athletic Training Insights

22:09 • 14min

Diverse Athletic Backgrounds in Olympic Weightlifting

35:40 • 2min

Innovative Isometric and PNF Training Techniques

37:38 • 20min

The Rhythm of Athletic Training

57:42 • 20min

Understanding Tension in Athletics

01:17:26 • 5min

Connecting the Dots in Athletic Coaching

01:22:01 • 4min

Circuit Training

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Adamson and Morgan

Adamson and Morgan's "Circuit Training" is a pioneering work that introduced the concept of circuit training to the fitness world. Published in 1958, it laid the foundation for the widespread adoption of circuit training methods. The book details the principles and practical application of circuit training, emphasizing its effectiveness for improving cardiovascular fitness, muscular strength, and endurance. It outlines various circuit training designs and provides guidance on exercise selection, intensity, and rest intervals. The book's historical significance and practical approach make it a valuable resource for fitness professionals and anyone interested in the evolution of circuit training.

Principles of Sport Training

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Matveyev

Matveyev's "Principles of Sport Training" is a highly influential text in the field of sports science. It provides a comprehensive overview of the physiological and methodological principles underlying effective training programs. The book emphasizes the importance of periodization, individualization, and systematic progression in achieving optimal athletic performance. It covers various training methods, including strength training, endurance training, and speed training, and discusses the application of these methods to different sports and training goals. The book's systematic approach and detailed explanations make it a valuable resource for coaches and athletes at all levels.

Proproceptive Neuromuscular Facilitation

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Naughton Voss

The book "Proproceptive Neuromuscular Facilitation" by Naughton Voss is a comprehensive guide to the principles and techniques of Proprioceptive Neuromuscular Facilitation (PNF). PNF is a rehabilitation technique that involves stretching and strengthening exercises to improve muscle function and range of motion. The book details various PNF patterns and techniques, including isometric contractions, eccentric lengthening, and concentric actions. It explains how these techniques can be used to improve flexibility, strength, and coordination. The book is a valuable resource for physical therapists, athletic trainers, and other healthcare professionals involved in rehabilitation and performance enhancement.

Track and Field Textbook for Coaches and Sports Teachers

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Smolinski

Smolinski's "Track and Field Textbook for Coaches and Sports Teachers" was a fundamental text in East Germany, known for its systematic approach to track and field training. The book provided detailed information on training methods, technique analysis, and performance optimization for various track and field events. It emphasized a scientific and systematic approach to training, reflecting the East German emphasis on performance enhancement. While some aspects of the book may be outdated, its systematic approach and focus on fundamental training principles remain relevant to modern track and field coaching.

Kinesiology

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Logan and McKinney

Logan and McKinney's "Kinesiology" is a foundational textbook in the field of human movement science. It provides a comprehensive overview of the anatomical, physiological, and biomechanical principles underlying human movement. The book covers topics such as musculoskeletal anatomy, joint mechanics, muscle physiology, and motor control. It also explores the application of kinesiological principles to various activities, including sports, rehabilitation, and ergonomics. The book's clear explanations, detailed illustrations, and practical examples make it a valuable resource for students and professionals in fields such as physical therapy, athletic training, and exercise science.

Tendonitis, Etiology and Treatment

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Kuro and Stanish

Kuro and Stanish's "Tendonitis, Etiology and Treatment" is a seminal work on tendon injuries, offering insights into their causes and effective treatment strategies. Despite being written in the early 1980s, its principles remain relevant. The book delves into the biomechanics of tendon loading, inflammation processes, and rehabilitation techniques. It emphasizes the importance of understanding the underlying causes of tendonitis, rather than solely focusing on symptom management. The book's practical approach and detailed explanations make it a valuable resource for athletes, clinicians, and researchers alike.

1000 Exercises d'adlessemie

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M-U and B U C H E R

The Thinking Body

Mabel Todd

Mabel Todd's "The Thinking Body," published in 1933, offers a unique perspective on the relationship between movement, posture, and mental processes. Todd, a dance instructor, emphasizes the importance of body awareness and efficient movement patterns. The book explores how habitual postures and movement patterns can affect physical and mental well-being. It provides practical exercises and techniques for improving posture, balance, and coordination. Todd's insights remain relevant today, particularly in the fields of physical therapy, dance, and athletic training.

Science of Swimming

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Doc Kouselman

Doc Kouselman's "Science of Swimming" delves into the biomechanics, physiology, and training principles behind competitive swimming. The book provides a detailed analysis of swimming technique, explaining the forces involved in propulsion and the importance of body position and timing. It also covers various training methods, including interval training, strength training, and recovery strategies. Kouselman's expertise and clear explanations make this book a valuable resource for swimmers, coaches, and anyone interested in the science of swimming. The book's practical approach and detailed illustrations make it easy to understand and apply the concepts discussed.

Today’s podcast features sports performance coach, Vern Gambetta, owner of Gambetta Training Systems. Vern is a globally respected leader in sports performance training, with over five decades of experience in coaching and consulting across multiple sports. Gambetta has profoundly influenced the field of athletic development, and his innovative approaches to functional movement, strength training, and sport-specific conditioning have shaped the practices of coaches, trainers, and athletes worldwide. It's interesting to think of the idea of “nothing new under the sun”, in physical training. Vern has been through half a century of training means and methods, using methods both popular and forgotten. So often in our own training and coaching journies, we look back and think “That was a great training series, I should do that again”! In this episode, Vern speaks on complex training (although as he mentions, he just calls it training), getting into spectrum training, and the evolution of his leg circuits. He talks about his history with isometric training, along with PNF concepts that are highly effective, but forgotten by many performance coaches. He also gets into priming and potentiation, rhythmic aspects in training, looking at training transfer through the lens of track and field, and much more in today’s episode. Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com View more podcast episodes at the podcast homepage. Main Points 11:19- Tailored Training for Optimal Athletic Performance 16:04- Track and Field Coaching and Sports Performance Concepts 25:33- Optimal Movement Patterns for Youth Athletes 37:41- Female Athlete Success Through Multilateral Training 39:16- “Spectrum Training” for Optimal Athletic Performance 42:33- Triphasic Muscle Nature of PNF Rehabilitation and PNF Techniques 49:04- Athletic Priming with Varied Lift Combinations 53:53- Enhancing Training Circuits with Added Resistance 58:09- Rhythm-Based Velocity Training for Athletic Performance 1:00:18- Progressive Coaching: From Slow to Explosive Quotes "I don't call it complex training, I call it training." - Vern Gambetta" “I just so thankful for the background in track and field, and also having competed in the decathlon at a very low level to understand how things fit together because as a coach, if I did too much in the weight room, strength training wise, I was going to compromise something else” – Vern Gambetta "The rule of never sacrificing range of motion for resistance." - Vern Gambetta “What I want them to be able to do is be able to make optimum shapes relative to what they have to do in their sport and strengthen the connections and that they're able to make better shapes. And that what that does is that develops a more robust athlete. And a healthy athlete” - Vern Gambetta “I've been doing isometric using isometrics and training since I first started strength training in 1963, and it's never not been part of my programs” - Vern Gambetta “And then there was a guy, Dr. Pat O'Shea at Oregon State, who wrote a lot about it, where basically you'd set your pins in a rack and you say if your max squat was 400 pounds, you'd put 500 pounds. And you drive it up for maybe four or five inches against the top pin, and then you'd hold it for six counts. And I did that. And, man, the lifts went sky high” - Vern Gambetta “I do these, I call them spectrum workouts where you go from isometric to fast eccentric to eccentric, fast eccentric. There's concentric work to regular tempo to total ball...