On this weeks episode, I sat down with Clayton Thompson of RS3 ( Redefining Sports Specific Strength). The conversation begins with the examination of the how inefficient throwers appear typically (4:00). We are all bound to many of the same constraints gravity and other environmental factors, however, there is also a great amount of individualization that occurs within sporting actions. There are many movement patterns that can be utilized to elicit the same coordinative efforts or movement outcome. Clayton states that regardless of strategies individuals are attempting to move as optimally as possible, can they be made better? The answer is yes, but in order to do so we must identify methods they can integrate seamlessly and that seem reliable and reasonable quickly.

Previous ideas about mind numbing repetition may be misguided, we need to identify and steer athletes towards more optimal means in a more natural manner. Clayton discuses levers and how they do matter, and why the coordination of levers from short ( acceleratory) to long( force application) is extremely important in being able to throw hard. Clayton identifies trunk angular velocity as one of the biggest indicators needed to throw hard. We discuss the different characteristics that may lend themselves to more efficient mechanics and we begin to talk about fascial driven athletes(9:00). Clayton discusses arm slot and how it matches the plane of trunk rotation if individuals really want to throw hard and efficiently. Rotation along the same plane (trunk and arm) allow for the creation of a geodesic path which is the shortest pathway between two points.

We discuss how they take into account contralateral considerations and sling within training(15:00). Clayton begins to discuss his love of sprinting, sprinting is the most taxing of the oblique slings and really makes the body work in an effective manner contralaterally if one wants to move rapidly. Clayton also shares how they bias ipsilateral and contralateral loads and how that can lead to more specific joint angles and actions(16:00).We discuss the importance of proper breathing mechanics and how it could influence throwing mechanics and our overall health. Clayton discusses the breathing mechanic of wide verses narrow infrasternal angles. Clayton discusses how they utilize different breathing drills to increase aerobic capacity and also get athletes breathing in a proper manner to help balance their Co2 levels.

We discuss some of the most common misconceptions how to properly prepare for the sport of baseball(26:00). Clayton adds that he feels most people feel they train maximally, but they have a misunderstanding about what maximal training is, or it is misapplied to methods that do not correlate to the sport. Clayton also shares that the weight room is great, but everyone is focused on concentric means, very few deal with isometric requirements or eccentric needs for a given population. We discuss the role of specificity in properly preparing athletes (31:00), Clayton shares how they got their start at RS3 and also how his idea of specificity has changed over time. A major shift or realization that Clayton has had is that specificity doesn't mean all actions have to mimic the sport.

We end out conversation by discussing considerations for volume of throws over a weeks time, though this is a highly variable thing clayton shares how to best arrange the weeks training following a high,low and moderate template. Clayton also shares the guiding principles for arm care and upkeep during competition. Movement is at the center, follow by increased intensity(ROM, load,etc,), followed by ability to absorb large amounts of force similar to profile of the sport.

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https://rs3sports.org/

A Riot in the City | 11.05.23 | Russell Johnson