Matt McInnes Watson, a strength and conditioning coach specializing in plyometrics and tendon health, shares his insights on tendon development while working with the NFL Combine group. He highlights the importance of tendon health in sports, particularly in preventing injuries. The conversation delves into the tier system for plyometrics and how it affects training intensity. Joint stiffness versus compliance is explored, emphasizing its crucial role in athletic performance. Watson also discusses tendon development in youth, covering challenges during growth spurts and adapting training methods.
Matt McInnes-Watson's recent move to Tennessee marks a new phase in his career, allowing him to work closely with the NFL Combine group.
The tier system for plyometrics categorizes movements by intensity, emphasizing individualized training approaches for optimal athlete performance.
High training volumes are essential for tendon development, particularly during key growth phases, to enhance strength and prevent injuries in young athletes.
Deep dives
Matt's Move to Knoxville and New Projects
Matt McInnes-Watson shares his recent move from California to Knoxville, Tennessee, where he and his family are settling down. The transition involved a cross-country trip with a pregnant wife, a toddler, and their cat, highlighting the challenges of traveling with a family. Upon arrival, Matt quickly connected with the NFL Combine group, collaborating with a local facility called Triple F, which he is excited about. The move represents not only a geographical change but also an opportunity for Matt to engage in new professional projects in sports training.
The Tier System and Tendon Development
Matt discusses a tier system for plyometric training, inspired by his mentor Eric, which categorizes movements based on their intensity and application. This system, originally developed for track and field athletes, addresses various types of forces involved in sports training, emphasizing the balance of intensity, volume, and frequency. He elaborates on how different sports demand varying focuses within the tiers, suggesting tailored approaches for athletes based on their specific needs and seasonal training phases. This nuanced understanding aims to enhance tendon strength and athletic performance.
Understanding Plyometrics and Tendon Health
The podcast delves into how different types of plyometric movements affect tendon health, emphasizing the importance of intensity and volume in training. Matt explains that lighter movements may not contribute significantly to structural changes in tendons, while higher intensity training is critical for proper adaptation and strength. He asserts that athletes should actively engage with a variety of exercises throughout the year, adjusting their focus based on training cycles to prevent injuries. This holistic approach aims to foster both neuromuscular coordination and tendon development across different athletic disciplines.
Impact of Training Volume on Tendon Structure
A significant focus is placed on the role of training volume in tendon development, with Matt referencing research that shows high training volumes yield measurable improvements in tendon strength. He discusses how engaging in extensive plyometric work, particularly during critical growth phases, can condition tendons and improve overall athletic performance. The conversation highlights the differences in training for athletes in team sports compared to track and field, where precise monitoring of loads and intensity is essential for maintaining tendon health. By properly managing training volumes, athletes can mitigate the risk of overuse injuries and long-term tendon issues.
Considerations for Youth Athletic Development
Matt reflects on the considerations necessary for coaching young athletes, especially around the time of peak height velocity when rapid growth occurs. During this critical period, attention must be given to supporting structures such as tendons to prevent injuries like Osgood-Schlatter disease. He emphasizes the need for tailored training programs that recognize the unique physiological changes experienced by growing athletes while maintaining a focus on both muscular and neuromuscular development. Ultimately, a thoughtful coaching approach can foster healthier and more resilient young athletes as they advance in their sports careers.
00:00 Moving to Tennessee: A New Chapter 05:12 Understanding the Tier System for Plyometrics 10:06 The Importance of Tendon Health in Sports 14:55 Exploring Structural Changes in Muscle and Tendon 19:58 Volume vs. Intensity: The Key to Structural Development 24:59 The Role of Joint Stiffness in Athletic Performance 30:02 The Stretch-Shorten Cycle and Its Implications 35:16 Understanding Tendon Development 39:01 The Neuromuscular Connection 44:07 Stiffness vs. Compliance in Tendons 48:01 The Importance of Deep Tier Movements 56:56 Tendon Development in Youth 01:04:00 Upcoming Projects and Future Plans
Takeaways
Matt recently moved to Knoxville, Tennessee, and is working with the NFL Combine Group. The tier system for plyometrics is based on a simple classification of movement intensity. Tendon health is crucial for athletes, especially in track and field. Volume is essential for structural development in muscles and tendons. Joint stiffness plays a significant role in athletic performance. The light tier of plyometrics is more muscular-based and less effective for structural changes. High volumes of plyometric training can lead to significant improvements in performance. Athletes in team sports often hide injuries better than those in track and field. The stretch-shortening cycle is vital for understanding tendon function during athletic movements. Fatigue in muscles can limit the effectiveness of tendon utilization during performance. Max effort jumps primarily enhance neuromuscular output. Tendon development requires specific training tiers. Stiffness and compliance are crucial for tendon health. Deep tier movements may improve tendon compliance. Youth training should consider peak height velocity. Monitoring volume and intensity is essential for young athletes. Tendons behave differently in youth compared to adults. Injury prevention strategies must include structural training. The relationship between joint angles and tendon strain is complex. Upcoming courses will focus on practical training methods.
