Join Coach Cal Dietz, a renowned strength and conditioning expert from the University of Minnesota, as he shares his insights on athletic performance. He discusses innovative training techniques using water bags to enhance muscle activation and injury recovery. The conversation also dives into pain management strategies and the impact of footwear on athletic mechanics. Listeners will gain tips on phasic loading for powerlifters and sport-specific training, making this a treasure trove for athletes and coaches alike.
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Water Bag Warm-Up For Immediate Activation
Use a 15–25 lb sloshing water bag for pre-game or warm-up runs to reflexively activate lateral and spiral slings.
Run 10–20 m holding the bag (chest/overhead) once or a few times to quickly restore muscle activation and gait mechanics.
question_answer ANECDOTE
Broken Foot Rehab Reset With One Run
Cal told the case of a female goalie with a three-year broken foot whose glute med and TFL repeatedly shut off.
After a single 10–20 m water-bag run her deficits disappeared on 1080 testing and manual muscle tests improved.
insights INSIGHT
Instability And Overspeed Override Compensations
The brain treats unstable or slightly overspeed conditions as survival threats and overrides compensation patterns.
Both water-bag instability and mild overspeed towing can 'turn on' dormant muscles by forcing full-body stabilization.
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Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and in this episode, I’m joined by the legendary Coach Cal Dietz from the University of Minnesota. This was originally a bonus call for the Phasic 2 book, but it was packed with so much gold, I had to bring it to the podcast.
We dig into a wide range of performance topics, including everything from the surprising benefits of using water bags in training to how footwear can affect pain and mechanics. Cal and I also discuss strategies for building muscle and improving body composition, including phasic loading for powerlifters, the nuances of cluster training, and how to train the aerobic system without compromising recovery.
We even touch on some sport-specific advice, like adjusting training for cross-country athletes and the critical distinction between EU stress and distress in programming. Tons of actionable takeaways here for coaches, athletes, and curious nerds alike.
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