Just Fly Performance Podcast

Our guest today is Bobby Stroupe, founder and president of Athlete Performance Enhancement Center (APEC).  Bobby has directed human performance systems for nearly 20 years.  His coaching ranges from youth athletes to some of the top names in multiple professional sports, including first round picks, as well as Super Bowl and World Series champions.  Bobby is well-known for his work in the physical preparation realm of Patrick Mahomes, quarterback of the recent Superbowl champions, the Kansas City Chiefs. After doing 235 episodes of this podcast, and opening up my eyes to more and more of the performance space, I’m always excited to find those coaches who are spearheading creative and effective training methods in athletic performance transfer.  When I recently watched Bobby Stroupe’s presentation at the recent “Track Football Consortium” regarding his methods in working with Patrick Mahomes, I was like a kid in a candy shop, viewing training methods that replicated many time and space requirements of sport play without being mechanical or contrived. Bobby is not only a holistic and open minded coach, but he is also an incredibly thorough and detailed thinker.  There are so many points of carry-over in what Bobby does, I believe that studying his work is essential if we are to reach the point of getting our training to truly transfer to the field of play.  Bobby achieves this transfer in a way that still pays homage to traditional principles of force development and human performance, but is able to add in the tri-planar and chaotic nature of what athletes will encounter in sport. On today’s podcast, Bobby gets into a variety of his “unorthodox” training methods, including locomotion complexes, tri-planar plyometrics and strength training, complex training, long-term development, and athlete autonomy.  Again, with the interest of transfer to sport in mind, any aspiring coach should be familiar with the work of Bobby Stroupe and Team APEC. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs. View more podcast episodes at the podcast homepage.     Head to www.lostempireherbs.com/justfly for 15% off of your purchase! Timestamps and Main Points 6:15 What Bobby and I have learned about coaching from being fathers of young children 11:00 Bobby’s take on working with athletes from a young age, and how his team approaches long term athletic development 21:05 Bobby’s thoughts on being able to follow elite athletes for an extended period of time, as many professional athletes have been working at APEC since they were quite young 23:25 How human locomotion is taught using “locomotion complexes”, triplanar and scalar breakdowns of basic motions such as skips, caraocas, and gallops 36:40 Multiplanar jumps and how Bobby will complex these movements in with more static strength training means 46:35 Using different body alignments in strength training movements, as well as Bobby’s work with lunge matrixes using different foot positions 56:26 Bobby’s background with therapeutic education, and how that has impacted his work as a strength/physical preparation coach 1:04:00 Bobby’s take on the efficacy of technology for training athletes “What we want kids to say is, APEC is so fun we went up there and played for an hour and I wish I could come every day” “If someone comes up and tells us what we want them to do with their kid, we tell them that generally, it’s not a good fit” “Typically, middle school, with what we do, the girls are fairly dominant by the time they are in 7th grade” “We want to educate the individual on what makes them unique, what are their gifts?” “You will not find more variance than (coaching 40 middle school kids in one session) that in any training situation” “The number one rule of locomotion is “you do not restrict an athlete in space”” “There’s no better way to (calibrate) than letting the body move through space on its...

Our guest today is Rob Assise, track coach at Homewood-Flossmoor High School.  Rob has 17 years of coaching experience, and has been a regular speaker and writer in the realms of track and field, plyometrics and speed training.  He previously appeared on episode #95 and #196 of the podcast. One of the more fascinating ideas that I’ve been working with over time, as a coach, has been the idea of using a “long-burst” training movement of around 10-30 seconds, to help improve the power output of “short-burst” movements, such as a jump or short sprint.  Dr. Mark Wetzel spoke about this in depth on a recent episode and his take on it has confirmed things that I’ve seen anecdotally for some time, as well as read up on years ago in the mysterious “Greatest Sports Training Book Ever” by “DB Hammer” with the “AN1” and “AN2” bracket systems. Rob has taken those bracket systems and has done some creative training work with them recently, where he has also infused “infinity walks” which Dan Fichter talked about on a recent episode, into the mix.  Rob talks about that today, as well as ways that this concept can be taken creatively for track and field athletes.  In the second half of this show, Rob and I talk plyometric concepts, and how to build bounding and plyometric training “from the feet up” and “from ground contact times upward”. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs. View more podcast episodes at the podcast homepage.     Head to www.lostempireherbs.com/justfly for 15% off of your purchase! Timestamps and Main Points 6:35 Catching up with the struggles of being a high school coach in this period of history 9:50 How Rob has been creating workouts with complementary energy system brackets (i.e. a speed-endurance energy system work recovering a sprint system, and vice versa) 18:50 Ideas on how to optimize track and field events based off of game play and opposing energy systems 28:35 How Rob has observed warmup preferences and tendencies based on an athlete’s neurotype 31:35 Rob’s take on teaching bounding and bound progressions, as well as ideas with bounding with different foot strike emphasis 50:05 Using power metrics in conjunction with bounding using the Muscle Lab Contact Grid, as well as contact time based bound teaching ideas 56:55 How Rob manages contact times for depth jumping, hurdle hops and traditional plyometrics 60:40 How Rob’s thoughts on speed training have evolved over the last few years, as well as “bleed” versus “blast” methods in working flying 10 sprints “A typical thing we’ll do right off the bat; we’ll do an altitude drop, something intense, then they’ll go into doing something like a speed Russian lunge for 30 seconds, and then they’ll go into doing an infinity walk, or crawl or carry, for about 90 seconds, and then they’ll do something to failure, like hanging from a bar or doing a cross-crawl superman or something like that; something that falls into one exercise recovering another” “One thing that might be overlooked the most on the infinity walk is the vision component” “I’ve thought about the idea of, do a couple of (high or long) jumps, then go to a basketball court and play 3 on 3 real quick (and then come back to do more jumps)” “We would just give athletes at the start of practice on a Friday an option to do whatever they wanted to do in the warmup.  The type 1’s would always do something where they were competing.  The Type 2’s, it would depend who they were hanging out with.  The type 3 would literally go through the same warmup they would go through every day… if you just give athletes 10 minutes and watch what they do, it tells you basically what they are” “We work heel to toe on a low intensity (to teach bounding)” “I think you have to rotate through the ball of the first metatarsal when you are doing the lateral bound; you are also getting more of the lateral sling involved with it”...

Dan John, strength coach and best-selling author, discusses the art of 'letting go' and achieving better performance through relaxation and tension management. He shares creative coaching practices for throwers, such as playing unique games and super-setting kettlebell work with throwing. The importance of carrying heavy objects in training and the relationship between minimalism and kettlebell training in athletics are also explored. The podcast ends with a discussion on perception and coaching strategies using color charts.

Lee Taft, athletic movement specialist, discusses the long-term development of athletes and the importance of speed and reactivity. Topics include warm-ups with fun games, incorporating tag games for game speed skills, herbal supplementation, decision-making in sports, and the importance of specificity in training.

Our guest today is Dan Fichter, owner and operator of WannaGetFast, a sports performance facility in Rochester, New York.  He is one of the leading experts in applying clinical neurology into athletic rehabilitation and sport performance applications.  Dan has been mentored by a variety of elite coaches, therapists, and neurologists, and has trained numerous professional athletes and Olympians across a variety of sports.  He has been a multi-time guest on the podcast, with one of the most popular episodes of all-time being a joint discussion with Chris Korfist on “DB Hammer” training methods (an old-school classic). It’s somewhat of a “woke” term to mention the nervous system in training, as Matt Cooper said on a recent podcast.  Although it is easy to pay homage to the nervous system as the ultimate controller of training results, it is much more complicated to actually observe and specifically train the CNS.  This is where people like Dan Fichter are awesome resources in regards to being able to take the complex inter-disciplinary work on the subject, and tie it into simple methods we can use in our own practices. On today’s show, Dan runs through a wide swath of nervous system training topics, centering on isometrics, as well as their role in light of long term athletic development, crawling and the nervous system, infinity walks, as well as his keys to a good warmup from a neurological perspective.  There was a huge amount of practical training gold in this episode. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage.   Timestamps and Main Points 7:00 The top 3 things Dan learned from Jay Schroeder that have stuck with him over his years as a coach, particularly that of isometric exercise and intention 13:30 How isometrics specifically help create a condition for the body to solve a functional problem 20:30 How Dan’s exercise distributions have been altered over time (isometrics, bodyweight and traditional lifts) 27:00 Where Dan fits on the “5 minute hold” to shorter isometric hold spectrum 31:30 Questions on, “are isometrics alone enough to help an athlete overcome their injuries” 34:45 Crawling and links to neurology, as well as why it’s important to crawl in an extended posture position and the head up 39:45 How sensory stimulation precedes motor output in athletes, and the importance of stimulating athletes on a sensory level 47:00 The power of infinity walks in empowering an athlete on a neurological and sensory perspective, and how this can tie into, and be complexed with, other athletic skills 54:45 Things that Dan finds essential in the warmup process for his athletes 56:25 The electrical ramifications of tapping the heel in an athletic movement “As Jay says, “everybody is fast, and everybody is strong, they just can’t display it”” “Every step you take, the body finds the easiest and safest path, to complete the task” “When it comes to neurology, you have to hit it perfect, and when you hit it perfect, magic things happen” “Jay used to say this all the time “water will find the crack”” “One of my most favorite things I’ve learned from Jay’s was “quick style” exercises; my favorite exercise is a towel curl press, where they curl (the towel) up, they press it over their head, they pull it down, and then they extend their triceps, so there is everything about upper body movement in one exercise, and as Jay says, it’s recovering you while its training you” “When you get into studying the brain, it’s a flexion/extension synergy” “When you trace a complex movement, your cerebellum lights up like it’s nobody’s business” “For a 10 year old, I have them hold isometrics as long as they can… the younger you are the longer we’ll hold it.  The older you are,

Our guest today is Dr. Mark Wetzel, chiropractor and neurology expert based out of Nashville, Tennessee.  Mark has been a guest on the show several times before, speaking about the physiological and neurological elements of the training method of “extreme isometrics” as well as the fantastic results that he achieved from using the method with a high school baseball team. Isometric holds of all sorts have become very popular in training in recent years, and for good reason.  Where typical “up and down” lifting is a bit of a shotgun approach to performance, isometrics can isolate very specific elements of our physiology, and allow us to devote the body’s resources to these specific elements, rather than a wider array of general elements that we find in more traditional strength methods. One of the things you may remember Mark talking about on previous shows is the idea of “cycling through the energy systems” while performing a long isometric hold, and if one can make it through all of these energy systems, then a large benefit can be derived by the athlete.  In recent conversations with Mark, he has been taking this further by teaching me how training maximally in one “energy system bracket” can optimize your performance in another “energy system bracket”. For example, most people in track and field are familiar with the idea of feeling more “warmed up” to do an explosive jump after running a 100 or 200-meter dash maximally.  In the team sport world, playing a pick-up game of basketball is often a better warm-up for explosive jumping than doing basically any sort of “traditional” warmup that you might find.  On the podcast today, Mark and I dig into these concepts, as well as reinforcing many important elements of the isometric hold itself, such as breathing, intention, posture and much more. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage.   Timestamps and Main Points 5:05 Why do an “extreme isometric” for 5 minutes, instead of just 2-3 minutes in length 17:40 What Mark sees in the midst of fatigue in an extreme isometric hold and how this resonates with what happens in sport and life itself in uncomfortable circumstances 26:00 The role and sequence of breathing in isometrics and exercise in general and how it contributes to one’s results and recovery from other bouts of training 33:00 Staying in a parasympathetic state, and letting the body choose when it wants to go sympathetic 35:00 The role of intention and focus in isometric lunges and beyond 43:50 Thoughts on the idea of using one energy system to recover another, and how a longer duration burst can improve a lower duration burst and vice versa “The last 2 minutes (of a 5 minute extreme isometric) is when you can really tap into that Cori cycle” “When we lose focus during (those last minutes of an extreme isometric lunge), we have to restart the (energetic) process” “It’s not so much like, I need to grunt it out and hold that 5 minutes because it’s going to make me better at what I’m doing.  It’s more about how much can I stay focused and how much can I hold the intention of what I’m doing in that 3-5’ window is going exponentially make you more successful at whatever you are trying to accomplish outside the isometric” “When you talk to yourself (positively) you release dopamine; and dopamine is going to help you hold on (to the isometric) slightly longer.  Changing how you view yourself is going to help you hold on to that isometric” “When visual people start to suffer (in an isometric) their eyes start wandering… if you are an auditory person, you are going to yell a lot, and if you are kinesthetic, those are the figety ones” “Isometrics will teach you to keep calm through real life situations”

Our guest today is cricket fast-bowling coach and overall motor learning wizard, Steffan Jones.  Stefan is the last “dual pro” between rugby and cricket, and is an ex-cricketeer turned coach.  He is one of the world leading experts in regards to not only fast-bowling training, but also topics such as training individualization, motor learning and the process of reaching the highest possible level of one’s sport skill.   Stefan has worked with many of the world’s leading organizations and athletes in his work in the sport of Cricket.  He has written much about his own training process in the many articles that he has put forth on Just Fly Sports, which essentially amounts to a medium sized book.  His synthesis of his motor-learning model he calls “The Skill-Stability Paradigm” which is applicable to any sport skill you can imagine.  On our last podcast together, we went heavily into the specific strength needed to throw a cricket ball at high speeds, and some of the specialty methods used to train that strength, such as isometric training and isometric-skill complexes.  This podcast builds on that episode by covering the means by which Stefan uses variability to further the training effect, and explore the possibilities of a sport skill to their highest potential. Topics today include: A chat on how Adarian Barr’s teachings on collisions factor into fast-bowling The role of training variability in skill building The role of fatigue in variability, “second generation” French Contrast Robustness How extreme-isometrics and stretch loading means can play a role in helping athletes to higher levels of skill on their sport, in conjunction with the necessary maximal power and elasticity needed.   This is an awesome show for any coach or athlete interested in training, and goes well beyond cricket itself.  Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.  View more podcast episodes at the podcast homepage.   Timestamps and Main Points 6:00 What Steffan has been busy with lately in regards to his coaching, and how he tests his ideas on himself first prior to integration with athletes 7:45 What one thing Steffan is using now as a coach that he would “train” his former self with as an athlete 17:45 Maximal rigidity in limbs in athletic movements versus a more “controlled collision in training” 24:45 The role of general strength means in Steffan’s program 31:30 How extreme isometrics and stretch-loading impacts proprioception 36:30 How Steffan measures outputs and drop-offs in fast-bowling and isometrics 40:50 How Steffan adds variability into his training and exercise sessions 50:30 The “Two-Minute Drill” invented by Jeremy Fischer and how that can utilize fatigue to help athletes increase the amount of elastic elements in the movement 57:00 Thoughts on “second generation” contrast, and some of Steffan’s samples for using this method to improve the skill of fast-bowling “Technique underpins everything, you cannot run away from poor technique” “The fascia does determine the success of a skill that does happen as fast as a skill such as quick bowling does” “Adarian said, it’s not about deceleration (on front foot contact) it’s about controlling the collision and maintaining momentum, and that to me, shifted my mindset” “For me, concentrics, there’s no purpose for training sport.  Sport happens too quickly for a concentric contraction” “For me, isometrics should be the number one exercise.  Alex Natera is doing some good work and the skill stability feeds off of that”  “I always have some sort of number when I’m doing isometrics” “Cognitive fatigue only affects submaximal work; cognitive fatigue doesn’t affect high intensity work” “Same but different, medicine ball work in my same drop and block position.

Our guest today is Adarian Barr, athletic movement coach, inventor and performance consultant.  Adarian has been a mentor to me for almost 5 years, and opened up my eyes to the movement potential of the human body, how to observe it, and coach it more optimally.  He has been on this podcast for many prior episodes, and has recorded a number of webinars for Just Fly Sports.  The best way I can describe Adarian is that he just sees things that nobody else does in human movement, and creates a wonderful groundwork for us to creatively express those principles in our own training setups. One of the biggest realizations, that I’m still regularly checking in on the implications of in my day to day coaching and athletic life, is how, when the joints and levers of the body are working optimally in “3D”, we tend to need much less barbell strength than we think we do to reach our highest speed performance potential.  Not only this, but when we only operate in “2D” and don’t use our levers well, we need more weight room strength to be better athletes in that 2D paradigm. One thing that Adarian does not post about often is weightlifting.  Part of this is because the world of coaching is very hung up on “force” as a binary entity in human movement, and we need more education on joints and movement, rather than how to split hairs on lifting sets and reps.  Adarian’s eye for movement does go well into the weightlifting world, however, and was can learn a lot from his recent observation in the area. On today’s podcast, we dive into the Olympic lifts in particular, and how they can either foster athleticism, or suppress it, based on the lever systems we use in the execution of the lift.  We get into this, and much more, such as the feet, torque, the drawbacks of hinging in the weight room, crawling, natural learning and much more in this in-depth episode. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage.   Timestamps and Main Points 6:00 The redundancy of “coaching up” natural-skill-based human strength movements 16:45 Adarian’s history with weightlifting as a football player and track and field athlete 24:50 Deconstructing the Olympic lifts in regards to what transfers to athletic speed and what does not 33:40 Good and poor “class 1” levers of the foot 41:25 Thoughts on the initial stages of the pull off the ground in athleticism 45:25 Using the hands more effectively to change the emphasis of exercise to the body 50:10 Full catches in the Olympic lifts, foot pressure and internal rotation, and how these can be optimized for athletic transfer 57:10 Why Adarian is not a fan of hinging from a foot loading perspective “The feet are pointing out for a reason in (natural) squatting, because the calves are rotating them” “A lot of people equate lifting to athletic ability, that the lift makes you athletic.  The biggest thing is when I see the levers…. Some people when they (Olypmic) lift to get strong, I see them shrug, then they do a plantar-flex, which is a class 1 lever, then they catch the bar.  That’s not going to transfer over (to athleticism) they are probably just going to get stronger” “What do they say, look at the (lift) numbers he is doing that’s what made him fast.  No! He can do those (lift) numbers because he is fast!” “I used to think (Olympic lifters) were bumping the bar with their hips.  What do you actually see? When they hit the bar with class 2 (foot position) it bumps them backwards (class 2 being advantageous for athleticism)” “If the Achilles (tendon) isn’t working, you will be quad dominant or hamstring dominant” “There are two “class 1” motions, there’s inversion/eversion, and there is plantarflexion dorsiflexion.  Those ones that use inversion/eversion are going to really do someth...

Our guest today is the owner of SOAR fitness in Columbus Ohio, Mike Kozak.  Mike previously appeared on podcast #184 and has written several articles for Just Fly Sports.  Notably, Mike has mentored extensively under Adarian Barr, and frequently posts the exercise and training progressions based on Adarian’s work. Speed is always en vogue in the world of athletics, but something important to understand is that running and moving right not only will make athletes faster, but also make them more resilient and robust, reducing injury rates.  When we move as nature intended, and then amplify that in our training, we can make the most out of free-energy return systems.  When we simply “produce more force” and muscle our movements, we may gain some speed in the short term, but we can do it at the cost of higher risks of injury and a lower total athletic ceiling. Mike has experience, not only with Adarian Barr’s methods, but he also has worked closely with elite physical therapists who have extensive knowledge of advanced methods such as PRI and the work of Bill Hartman.  On today’s podcast, we are looking at the nuts and bolts of Mike’s performance program “from the ground up” starting with how he addresses the feet and an athlete’s posture, and then designs drills and tasks from that standpoint.  We also touch on elements further up the kinetic chain, and how this can impact how we look at the entire athletic system.  This was a fantastic, practical episode that features many important elements that we need to be addressing in the training of our athletes to fully integrate the feet, hips, spine and posture. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage.   Timestamps and Main Points 5:30 How adjusting to outdoor workouts with no weights due to COVID restrictions created a unique and effective training environment for Mike and his athletes 16:55 How Mike does not have a formal strength and conditioning background, and how his own experience as an athlete, as well as his physical education experience, formed the base of how he now trains athletes 22:20 Staples of Mike’s program that he learned from Adarian Barr, starting from the level of the foot, and how he works his way up the kinetic chain 27:15 How Mike works on dorsiflexion (or doesn’t) and how he emphasizes the action of the foot as a second class lever in athletes 40:35 How Mike teaches the foot working as a second class lever to improve the efficiency of the Achilles tendon, as well as the preservation of kinetic energy 53:00 Ideas on the transverse arch of the foot and how this applies to athletic performance 58:00 How the feet relate to what is happening upstream in the kinetic chain (hip internal rotation, expansion, compression, etc.) “The start of our session used to be foam rolling, honestly just to take attendance (we don’t do that anymore).  Let’s use the start of our session to do something these kids never do” “To me, level 1 is, do you have any idea what your feet are doing, and most kids do not… if I can get kids to now understand the tripod, not be a toe gripper, and then can I effectively get them on the inside edge (unless you are over-pronated)” “The main thing I try to get across to my kids is, “shin’s going down, heel’s coming up”” “If they (the athlete’s) do it already, I don’t have any reason to fill their minds with information they don’t need.. they are already there!” “If the shin keeps moving forward, and the heel stays down, you are staying in first class, you are just stretching the Achilles.  If you are someone who has a lot of dorsiflexion range, then your athletic posture has to dial you into a start stance that gets that heel to pull up faster” “A person who has less dorsiflexion range may strike (in accelera...

I’m happy to welcome Dr. Pat Davidson back to the podcast.  Pat is an independent trainer, consultant, author, and lecturer in New York City.  He is the author of MASS and MASS2 and is the developer of the “Rethinking the Big Patterns” lecture series, as well as an upcoming book on the same topic.  Pat is one of the most intelligent individuals I know when it comes to human performance, and communicates his knowledge in a manner that makes it easy to understand difficult concepts.  He has been a guest on episodes #88 and #122 of this show as well speaking on topics such as an educated approach to movement screens and re-evaluating the “big lifts” in light of athletic performance. That combination of intelligence and communication is paramount for the topic we’ll be tackling today, which is pressure systems and their correspondence to our movement patterns.  That sounds kind of complicated, but in reality, it’s as simple as looking at the dynamics of a bouncing ball, or the lungs expanding with air.  Pat has extensive experience learning from leading organizations and individuals in this area, such as the Postural Restoration Institute and Bill Hartman. The ability to look at the human body as a pressure system is important because it helps us link what is happening in various gym exercises, as well as what we see in particular athletic presentations (internal vs. external rotation for example), and then look at how that fits to an elastic (tendon and static spring) based strategy of movement, and a more muscular strategy. In addition to a discussion on pressure, Pat also discusses his take on having a “strength score” for athletes in the weight room that normalizes performance metrics based on things like limb length and height.  He also gets into ideas on how to “de-compress” the athlete who is compressed in a manner that may be negative to their overall performance.  This was a really smart show with some powerful principles for any athlete or coach who wants to navigate the weight room without harming elastic power outputs. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage   Timestamps and Main Points 4:40 Pat’s history of athletics and his recent thoughts in regards to normalizing weight room outputs across a variety of athletes with different heights and levers 30:40 Implications of athletes who “over-lift” in dynamic outputs and what physiological elements are playing a role in diminished movement abilities 35:30 Expansion and compression rules in regards to the movement of the human body 44:30 From a rib-cage perspective, what happens when the body becomes too compressed from a front-to-back perspective that often happens from excessive bilateral lifting 51:00 My personal journey in barbell squatting and Pat’s analysis of my tendencies towards compressive forces that allowed me to retain my elasticity well (and how I ended up hurting that elasticity later on) 1:12.10 How to work with athletes with substantial anterio-posterior compression to get into becoming more elastic and robust “Who measures the distance (of a lift), nobody measures the distance.  It’s half of the equation of work” “You get punished in many ways, in the reward system of the weight room.  If you go full range, and have to use less weight, that’s a “punishment”.  If you have to do less reps, that’s a “punishment”.” “You are going to want to make progress so much (in the weight room) you will lie to yourself (by subtly cheating lifts)” “You can recognize people that have done a tremendous amount of strength training; it’s visually obvious.  Watch wrestlers or bodybuilders go out for a jog.  The whole body turns like a refrigerator” “Movement goes older than biology, it’s pre-biological.