Just Fly Performance Podcast

Today’s show is with Sam Wuest.  Sam is the head coach and manager of Intention Athletic Club based out of South Florida.  A licensed acupuncturist and former collegiate track & field coach specializing in the jumping events, Sam owes much of his unique perspective to apprenticeships with Ukrainian Olympic Hurdle Coach Olex Ponomarenko and several master acupuncturists as well as his continued education within Daoist Gate’s martial arts and meditation programs. Sam has been a writer of some of the most popular articles on Just Fly Sports, on the importance of rotation in sprinting, jumping and sport jumping movements, such as dunking a basketball.  Sam is a holistic, outside the box thinker who has been able to blend several unique worlds of thought into his own process of training integrated athleticism. So much of our modern thought on sports performance comes from “Western thought”, which focuses largely on forces, muscles, and things that can be easily quantified in training.  You’ll often hear things like “producing the most force in the least time” or “maximal stiffness” as common pursuits in athlete training.  It’s not that these ideas aren’t important, but what we don’t consider is the other “side” of training that involves things that are harder to quantify, such as timing, fluidity, connectedness of the body and mental-emotional factors. On today’s show, Sam gets into the fine points of posture and expanding joint positions, what it means to train an athlete from a “fascial” perspective, and how his influences from the martial arts have made a major impact on how he goes about training athletes.  He also closes with a bit on how to balance a training program from a philosophical perspective of “yin and yang”. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Timestamps and Main Points 5:42 - What can martial arts teach us about movement quality? 10:39 - Why we talk about fascia & What “fascia” means from a performance perspective 13:55 - Why focus on postural cues in athletes? 17:34 - The role of contractile elements in the body & The importance of timing in jumping 21:21 - Posture, the long spine, & The Alexander Technique in relation to athletic performance 31:53 - Fascial stretching & coming back from an injury 38:03 - Engaging the anterior of the body & Internal vs. External cueing 42:04 - Martial arts drills, mobility exercises, and mindfulness techniques Sam uses to expand the long spine and the tensegrity system 58:29 - The yin and yang of a training cycle: What a week of training for Sam’s athletes looks like 1:10:02 - Why you should finish your day with a parasympathetic cool-down “All these different movement styles, martial art styles… especially the ones that say they’re internal, you’ll see that they’ll use the body in a different way because they’re not trying to use them in the same way as an external martial art… because you’re using different sections of your body in a particular way and you might be mobilizing different things that I think, in strength and conditioning, we don’t often assume can or should move.” “When we talk about the fascia, it’s adjusting one area of the body to check the tissue length in the other area of the body. So when we talk about tendon strength versus maybe muscle strength, we’re talking about adjusting big muscle strength in the gym, usually if you see a body builder… their biceps are not big all the way through the upper arm.... Whereas someone who has more of a tendon or even elastic structure… you’ll often see that the muscle is almost more spread out because the tendons and the connective tissue at the joint level has also developed.” “A lot of the little postural adjustments are to adjust the tensegrity...

Today’s show is with athletic performance coach and hamstring injury research specialist, Johan Lahti.  Johan is an S&C coach (CSCS) at R5 Athletics & Health in Helsinki, Finland. He is currently pursuing his Ph.D. on a multifactorial approach for hamstring injury risk reduction in professional soccer under the supervision of Professor JB Morin and Dr. Pascal Edouard via the University of Cote d’Azur.  Johan is a practitioner who truly has a hand in both the worlds of the art and the science of athletic development. Hamstring strains are not only one of the most common muscular injuries in sport, but also will be more likely to happen once an athlete has had this issue in the past.  The human body is a complex organism, and as easy as it can be to pin the cause of an injury to one source, we most always take a broad and holistic approach to these issues.  Johan recently did a fantastic explanation of his hamstring injury prevention methods for a Simplifaster interview, where multiple causes and solutions to hamstring problems were addressed, such as running technique vs. hamstring strength training, mobility and hamstring risk, pelvic tilt and more. In today’s podcast Johan and I chat about an athlete’s strength vs. their raw technique when it comes to lifting, and what resistance training exercises have the greatest impact on the hamstrings from a prevention standpoint.  We talk about running technique and hamstring injury, mobility and flexibility, and proprioception, and cognitive demand, all related to hamstring injury risk prevention. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Timestamps and Main Points 5:31 - What inspired Johan to research hamstrings & His greatest mentors 8:05 - Strength vs. Running technique in hamstring injury prevention 12:43 - Factoring in ultra-specific hamstring training, like Nordic exercises 17:57 - Efficiency in hamstring research and technique 19:59 - Running mechanics: Correlations between on-field running techniques and hamstring injury 23:25 - Factoring in sports that require holding something in your hands while running, like a field hockey stick 24:55 - Stretching and strength training in hamstring injury prevention and mobility/range of motion 32:07 - If you just do max velocity sprint work, will your hamstrings organically get better at end range? 36:48 - Fascicle testing & Sprinting vs. Isolated exercises 42:48 - The best protocol for preventing hamstring injury and keeping hamstrings healthy 44:43 - Lumbopelvic movement measurements & Sprint mechanics 50:41 - Starting at a young age: Building better postures and movement in sprint techniques 53:12 - Thoughts on posterior chain training “Looking at the hamstrings particularly, it is amazing, not only the sagittal plane or the front to back, but also the rotational component of this muscle group and how it works to help us perform as athletes is absolutely amazing.” “Let’s say if you’re doing a squat, a force plate can read a specific Newton output but they can produce that force by different strategies so… the end result is the same in terms of Newtons, but are they technically producing strength for different tasks even though it’s defined as a squat? So that is really interesting and I think that should be discussed more. That’s why I don’t like to separate strength and technique… but evidently it needs to be done in terms of research.” “It’s difficult to answer that question of ‘what is the optimal exercise?’ I think if you’re ticking those boxes, then you could argue that some exercises are doing enough if you have other exercises ticking the rest of the boxes.” “There’s so much money going into hamstring research, I wouldn’t be surprised if someone picked [time efficiency] up as a researc...

Today’s show is with James Wild.  James is a coach, an applied researcher and a performance consultant.  Currently, James leads the speed program for Harlequins rugby men’s team and is Head of Performance for England Women’s Lacrosse.  He also leads modules in skill acquisition and strength & conditioning at the University of Surrey.  James is in the final stages of completing a PhD in the biomechanics and motor control of team sport athletes during sprint acceleration and is the author of “Strength Training for Speed”. When it comes to speed, it’s always helpful to look at things from both the perspective of the coaching eye and applied biomechanics, and then on the other end, from more raw perspectives of strength and data points.  When we look at both the qualitative and the quantitative, we can get a fuller total picture of what it takes to maximize an athlete’s speed potential in a manner that sticks over time and gets results.  James is not only great with sprinting data points, but he has also been in the trenches coaching athletes for 20 years with many high level athletes, and his combination of the data, as well as in the art of coaching offers valuable insight for any coach. On the show today, James and I talk about his process of building an acceleration profile for athletes, rate vs. stride-length dominance, foot vs. hip dominant strategies in sprinting, resisted sprinting, minimal explosive strength standards for sprint performance, and more. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Timestamps and Main Points 4:38 - James’ main objective with his PhD work 6:30 - The results of James’ sprint acceleration polls on social media 9:53 - The effects of acute, verbal interventions on sprinting improvement 13:34 - How to analyze and experiment with athletes’ sprinting using continuums 17:45 - How to allow athletes to experience continuums 23:47 - Running with low knees vs. high knees & Variability in performance 27:11 - The importance of incorporating experiential nature into training 29:05 - Key markers and components of acceleration profiles & Cluster analysis 34:58 - 4 main strategies for sprinting & Exploring athletes’ reliance 39:36 - The quickest way James has facilitated change in sprint acceleration performance 44:46 - The role of technical changes vs. improving strength qualities 51:51 - 3 strength measures & Single leg jump in place test 55:56 - Analyzing hip and foot-dominance in athletes 1:00:12 - How does DRF help project horizontal force or convert force to a horizontal acceleration? & Using a sled to train “It’s certainly not been my experience that there is this one size fits all, classical model [of sprinting] that we can shoehorn everyone into and that they will run faster as a result.” “One of the things I do will be to longitudinally track their spatial/temporal variables and try and look at essentially what it is that they’re doing when they’re running their fastest. So, it’s this concept of finding out the athlete’s reliance.” “If I’m working with an athlete for the first time or the first few sessions… whilst I’m collecting that data, I want them to experience what it feels like to move along that continuum of greater step length or greater step rate so that by the time I’ve finished some kind of analysis and have an understanding of where their reliance is at… they’ve got prior experience now with adjusting according to that continuum, so it just makes coaching a lot easier.” “They’re never gonna sprint the same way twice in a game, really, so they need to be able to adapt to those novel situations… they’re never going to produce exactly the same step… there’s going to be variability in everything they do,

Today’s show is a Q&A with Joel Smith, answering your questions on training and human performance.  It’s great to see what’s on everyone’s minds from a training perspective, as well as be able to synthesize thoughts on each question. On the Q&A today, we have a wide range of questions, but the focal points are things like speed training for athletes new to training, coaching speed in a manner that doesn’t cause negative compensations, isometric training, weightlifting, and even swimming. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Podcast Questions/Topics What is a simple way to recover from an ACL and meniscus injury and surgery? Programming/training strategies for more strength and muscle driven athletes when limited access to weights? Still worth transitioning to more elastic training style even if they thrive with more longer GCT and joint angle strategies? Which is more spiritually demanding: 5 minute lunge or 3 minute scap hang? Your favorite workouts for speed development (mainly for athletes new to track) What’s the purpose of eccentric loading for speed and jumps? How do you like to teach hip extension? Thoughts on hang power snatches? Best cues or general approach to single leg jumping off the non-dominant foot. Vestibular training assessment, your take, valuable resources for that etc. Can we do extreme isometric lunges every day? What’s the best way to get athletes to always train with intent? What are some things you’ve found that can help your athletes give more. In terms of their efforts and intent during a workout to get the most out of every session. The balance of hypertrophy and RFD in throwing and swinging sports. In a conversation on pronation, Gary Ward mentioned he would not advise powerlifters to pronate under load, but he would for anyone else. If running and jumping causes more force than weight does most of the time, why would he recommend it for that but not for lifting? Specific foot exercises for high arches? Suggested protocol for rehabbing Achilles tendinopathy? Gary ward’s wedges, suspension drop. How to incorporate rhythm in training? How do you structure a warm-up for elastic/max-speed sprinting? Games into drills into progressive efforts? As a coach, what are you looking at in real time when an athlete is performing, say acceleration? What is the mental process in your head to make your job easier? Optimal level of stiffness and compliance in athletes. Assessments and training. Is coaching dorsiflexion a double edged sword? Does cueing it too persistently result in athletes losing that nice shin angle too early during drive phase? Some drills for jumping technique? Weight room training, plyos, etc as it pertains to high school mid distance- XC. Also, good resources. Coupling load - plyo exercises for post activation potentiation. Do you differentiate between swimming techniques the amount of heavy strength training that they do? Elastic Vs muscular athletes (a backstroker vs a breastroker for example). I found that normally, simultaneous technique athletes are more muscle driven, comparing to the others. I would like to know your thoughts on that and the effects that too much heavy barbell has on the rhythmic component of the swimming technique. About Joel Smith Joel Smith is the founder of Just Fly Sports and trains athletes and clients in partnership with Evolutionary Fitness in Cincinnati, Ohio.  Joel hosts the Just Fly Performance Podcast, has authored several books on athletic performance, and trains numerous clients in the in-person and online space.  Joel was formerly a strength coach for 8 years at UC Berkeley, working with the Swim teams and post-graduate professional swimmers, as well as tennis, water polo,

Today’s show brings on coaches Andrew Cormier and Joel Reinhardt.  Andrew Cormier is a sports performance coach at the University of Massachusetts, working with the men’s lacrosse, women’s soccer, and softball programs.  Joel Reinhardt is the Assistant Director of Sports Performance at the University of Massachusetts, working with football and women’s lacrosse.  Together, Andrew and Joel run the sprint-jump-throw.com website, as well as the Sprint Jump Throw Performance Podcast. Speed training, on the surface is a very simple venture.  High quality sprinting efforts in a fresh state is key to getting faster.  For track and field this is quite simple, but for team sports, this becomes more difficult, since it’s harder to control fatigue, as well as address the many facets of speed displayed in the course of a game, compared to a simple linear sprint race. Andrew and Joel are two young coaches with a view on speed training for sport that blends “Feed the Cats” ideologies, into their progressive system that seeks to eliminate the noise from an athlete’s regimen.  On the show today, Andrew and Joel talk about a speed-based model that they utilize in their team sport preparation, running technique and options in the course of game play, and their model of cueing and instructing athletes. Andrew and Joel have taken on an approach to “rank-record-publish” in speed-based training that gives athletes unique motivation in regards to improving this critical component of athleticism.  Throughout the podcast, we also chat about the role of visual field, perception and body language in the development of game speed, as well as diversity in running “options” that high level athletes display.  We finish this chat with Andrew and Joel’s take on the utilization of tempo in resistance training, and how much we really need to rely on the weight room for power if speed-based ranking systems are being utilized outside of it. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Timestamps and Main Points 6:05 Andrew and Joel’s history in working together as coaches and how their podcast came together 11:05 How Andrew and Joel are building a “feed the cats” model of speed development in the context of team sports 18:35 How to replace linear-extensive tempo and long runs with more coordination driven, locomotion-complex style running for field sport athletes 27:50 What KPI’s Andrew and Joel are looking to boost throughout the year in regards to team sport physical needs, and how maximal sprints are ranked-recorded-published 39:35 How to work with athletes who are regularly in the last places in speed-based measurements 42:20 How Andrew and Joel consider change of direction ability in their training regime 57:55 Approaching running technique in light of the needs of team sports and the various types of running that may be present in team sports 1:09.20 Ideas on approaching bar tempo in a weightroom setting “It’s prioritizing the high speed components of the game, and then filling in the cracks elsewhere” Reinhardt “If we are trying to build some sort of physical stimulus, we always go back to “how can we build this playing lacrosse” Reinhardt “Instead of (traditional tempo or a long boring run for soccer players) now we are throwing a bunch of different movements at them (such as gallops)” Cormier “In season we only supplement fly 10’s (for field sport athletes)” Reinhardt We track (fly 10’s) as soon as we are done tracking it, I rank them, send it in the group message, put it top to bottom, color code it, green to red, mark PR’s on there, and they get all excited about it… the slight shift in language even within the team, instead of girls asking “how can I get in better shape” they ask, “how can I get faster” Reinhardt

Ryan Banta and Derek Hansen discuss the value of tempo sprint training for speed development and team sport preparation. They explore the benefits of tempo training in track and field and team sports, emphasizing the importance of prioritizing running and individualized training. They also discuss alternatives to tempo running, understanding individual athletes, and different styles of sprinting.

Eamonn Flanagan, lead S&C consultant at Sport Ireland Institute, discusses plyometric progressions, jump testing, and optimizing training. He emphasizes the importance of tailoring tests to athletes and implementing plyometric training for reactive strength. The chapter also explores the relevance of sprinting and jumping in athletic performance and the benefits and drawbacks of single leg testing.

Today’s show brings on Angus Bradley.  Angus is a strength coach and podcast host from Sydney, Australia.  He coaches out of Sydney CBD, and co-hosts the Hyperformance podcast with his brother, Oscar.  After focusing primarily on weightlifting for the first half of his career Angus finds himself spending as much time “outside of his lane” as possible trying to identify the principles that transcend all human movement.  Like many guests on this show, Angus has been well-educated in the compression/expansion training ideals proliferated by Bill Hartman that are pushing our industry forward.  Angus is frequently sharing next level knowledge from his social media platform and podcast, and he works with a diverse crowd from strongman to surfing and everything in between. I’ve always been trying to “figure out” weightlifting in context of athletic performance.  There are coaches with a lot of different opinions on which lifts athletes should do, and some elite sports performance professionals have athletes do little to even no traditional barbell work.  In my own journey, I found myself a much more powerful, but slightly less elastic athlete in my mid-20s after 12 years of loading my body through squats, Olympic lifts and the like.  On the flip-side, I’ve had athletes who I honestly believe would struggle to achieve their highest peak without some solid help from barbell work.  Rather than only assigning more, or less lifting to a particular athlete, I enjoy knowing the binding principles of barbell work and different body types. In my search for answers, Angus Bradley is a huge wealth of knowledge.  He is highly experienced in weightlifting methods and has a deep understanding of the principles of compression and expansion in a variety of exercises, and in determining strategies based on body type.  On the show today, Angus talks about squatting and hinging from ribcage and pelvic floor perspectives, the importance and impact of pressure management in how “strong” athletes are at various lifts, and how to train and manage various body types in light of preventing un-wanted compensations and shape changes in the body.  This is a podcast I wish I had listened to myself, 15 years ago. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Timestamps and Main Points 6:30 Breaking existing paradigms in the performance training industry, and how Angus thinks of the “necessary patterns” of squat, hinge, push, pull for training athletes 12:45 How a squat differs from a hinge from a pelvic floor pressure management perspective 17:00 A re-hash of “expanded” vs. “compressed” types of athletes, as well as a chat on compressive strategies in the big lifts 28:15 The compressive strategies by which athletes actually lift increasing weights in training vs. an increased activation of relative motor units and other factors that tie more readily into athletic performance 44:05 How to look at an athlete who wants to increase vertical jump in light of an athlete’s pressure management strategy 52:30 Some rules of thumb in navigating the day by day process of adding weight in strength training without piling on compressive compensations in athletes 59:15 The errors we have made in posterior chain training, and how to address the posterior chain in context of compression and expansion strategies 1:05.45 How an athlete becomes “quad dominant” and how to work with that in light of pressure systems “The S&C world has always looked to powerlifting, and said, “well you are the squat guys, can you tell us how to squat?” “But there is a certain kind of quality that we are trying to capture when we prescribe a squat or a hinge…. it’s no longer about where the bar is on your body, but what is the muscular strategy at the thorax and the pelvis”

Today’s show brings on Jamie Smith, founder of the “U of Strength”.  Jamie Smith has coached a variety of athletes from the novice to elite skill levels, including several NHL, NBA and MLS athletes.  He has been a prior guest on the podcast, as well as having done an extensive webinar for Just Fly Sports, speaking on perception-action topics and building robust athletes in a manner that transcends simply getting them “stronger”. As long as I’ve been in the sports performance profession, I’ve realized just how important it is to look at every way you can impact the performance of an athlete, on the levels of strength, speed, mentality, perception, decision-making, special-strength, and more.  Jamie is the epitome of a coach who is truly passionate about making athletes better at the sports they play through a comprehensive approach. In the modern day, a comprehensive approach is truly important, since we relate athlete response to that of a machine.  Athletes are so heavily coached, scheduled and instructed, that they rarely get the autonomy and creative license they need to reach their own optimal performance.  Coaches also tend to mis-place their actual role in the process of working with athletes, and don’t allow athletes enough ownership and say in the training process to the point where they will struggle in achieving their ideal training result, overcoming stressful competition situations, and even in life beyond sport. Last podcast, we went into the perception-action component of making a well-rounded athlete, and this episode we get info full-circle development by means of training variability, the use of nature and natural surfaces, menu systems and athlete autonomy, competition, long-term athletic development, and more.  Jamie takes the art of the coach as a guide seriously, and in the world of over-coached and robotic athletes, Jamie is a beacon of light for young athletes looking to reach high levels of not only performance, but also self-efficacy, confidence and life-preparedness. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Timestamps and Main Points 04:23 – The benefits of training in nature for young and older athletes 12:02 – The importance of conscious risk-taking in training 13:23 – Thinking about a child’s future in sport, and how training in nature will impact it 17:30 – Improving happiness in youth sports by incorporating fun and playfulness 24:11 – How to integrate nature into training athletes 28:37 – Thoughts on coaching as a dynamic partnership 33:51 – The role of observation in coaching and focusing on strengths instead of weaknesses + A big misconception of coaches 44:53 – What a training session looks like for Jamie’s athletes, and the art of using menu-systems 56:07 – Competition options in older athletes 57:45 – The role of athlete interest and collaboration in the results of a training program “At the beginning of every day, me and my assistant, I brief him and we go over what the objective is, what we need to improve on as coaches or as a whole, as a program, and one of the things we talk about is who can say the least amount of words.” “A lot of people, to wake up the feet, would roll with a sensory ball or spikey ball, shit we did isometrics, we did different gate patterns walking up and down, walking tall, walking in a tunnel… completely barefoot walking through the rocks.” “The big thing I tell athletes is: we want you to become comfortable in uncomfortable situations.” “[Barefoot training is] not great if you’re on a wood floor or a totally flat floor where there’s zero sensory information coming in. It’s really not a whole lot better than being in shoes, to be honest. You have to have these little sensations or irritations and you combine that with different w...

Today’s show brings on elite physiotherapist David O’Sullivan.  Dave has worked as sports physio with England Rugby Union in the 2019 Rugby World Cup in Japan and with England Rugby League in the 2017 Rugby League World Cup in Australia.  Dave is the founder of the ProSport Academy and now teaches his step by step pro sport approach that he uses with his own sporting and non-sporting patients in private practice to therapists all over the world. Dave’s mission is to empower people to restore control through their body and minds so they can truly live.  He has been a mentor to some well-known coaches/therapists such as previous podcast guest, David Grey. Knee pain and lower limb injury prevention are important topics.  Nearly every coach (and clearly therapist) will deal with either preventing or treating these issues with their athletes.  I enjoy learning about how to prevent knee or Achilles tendon pain, but I truly enjoy these conversations when we can take these principles of performance and scale them up to modes that can be used in late rehab or full-scale performance training. In today’s talk with Dave O’Sullivan, we’ll go into the basic muscle firing patterns that set up the baseline for performance in any bridging activity.  Dave will get into the importance of the Soleus muscle as a lower-body lynchpin, and how to optimally coordinate this muscle, along with the hamstrings in a spectrum of bridging exercises with specific cues for the feet.  We’ll take this all the way to how Dave utilizes jump training methods and drivers, along with foot cueing, to help athletes achieve a seamless and confident return to play.  Whether you are a therapist, strength coach or track coach, this is an information packed and truly relevant episode. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly View more podcast episodes at the podcast homepage. Timestamps and Main Points 6:00 Discussing the systems that have influenced Dave the most in his career as a physiotherapist, and how he has synthesized them into his current system 12:20 Dave’s thoughts on the spectrum between basic rehab, and high performance return to play methods in the actions of the foot 22:40 How Dave wants the foot, and mid-foot to engage through various squatting actions, including the “split slouch” exercise 33:10 Mid-foot supine bridging drills as a regression for athletes who cannot tolerate proper load standing on the hamstring and soleus muscles 43:30 A discussion on cueing the mid-foot and how to cue the foot in rehab exercises, versus dynamic movements such as running or sprinting 50:30 Comparing low-hip position hip bridges with standard weighted hip thrust exercises, as well as the role of heel vs. mid-foot pushing in glute bridge work 1:01:30 How to know when to move athletes past supine bridges and slouches pushing through the mid-foot, and into more advanced work 1:08:45 Using “drivers” to help athletes with various jump landings in a return to play situation 1:17:00 When you actually do want to have athletes push through the big toe, versus when to leave it alone “When they go into the real world; the stress and movement, there is so much stimulus going into the nervous system, it’s so much different than being in the physio room doing 3 sets of 10 or a breathing exercise” “I just want to put load on these tissues, and let the system self-organize” “When that foot hits the floor, the soleus (muscle) is the king…. if you had to have one muscle for knee pain, that’s it…. the soleus takes between 6 and 8 times the bodyweight” “That’s an awareness to me that a lot of athletes have skipped, the mid-foot… athletes who stay on their heels or on their toes miss that mid-foot” “The interesting thing with the mid-foot and the soleus is that the soleus has to work with every other muscle in the ...