This week’s podcast guest is Angus Ross. Angus is a former Winter Olympian employed by High Performance Sport New Zealand. He works with track and field and several other Olympic sports, including sprint cycling, skeleton, squash, rowing, tennis, and more. Angus has a PhD in exercise physiology from the University of Queensland and has been a multi-time guest on the podcast. He is an absolute wealth of knowledge on all things speed, power, and human performance. There is a lot that the world of sport can learn from track and field, but perhaps the most valuable lessons can be gained by studying the decathlon and heptathlon events. Most sports performance programs will jump, sprint, and throw, but the focused, competitive aspects of those events bring out the highest level of expression for pure outputs, along with the speed-endurance aspects. In today’s podcast, Angus discusses the relationship between the multi-events and the needs of team sports, including the dynamics of creating scoring tables in a performance program and the connective tissue development multi-event training brings about. He discusses the relationship between speedbag training and sprinting. He also gets into isometrics and elasticity, as well as plenty of case studies and examples of putting these principles into action. I always have fantastic conversations with Angus; this talk was no exception. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at https://teambuildr.com. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Angus Ross Main Points 3:00- Comparing “Rotational” and “Linear” Events in Track and Field 11:20- Loaded Mobility for Athletic Performance Enhancement 18:24- Enhancing Connective Tissue Quality Through Loaded Stretching 31:45- Heptathlon Training Impact on High Jump Success 35:28- Rotational Movements in Multiplanar Athletic Training 43:03- Elasticity's Role in Athletic Performance 46:26- The Role of Elasticity in Athletic Performance 54:53- Enhanced Athletic Performance through Speedball Training 58:19- Spinal Engine's Role in Speed Enhancement 1:06:03- Enhanced Performance Through Muscle Control Adaptations 1:09:23- The Role of Long Isometrics and the Nervous System 1:11:49- Enhancing Physical Strength Through Structured Workouts Angus Ross Quotes "I just think it's interesting how these different qualities degrade at different rates. And in terms of trying to maintain your athleticism, probably that elasticity, ability to bounce is probably something that we should be thinking about." - Angus Ross" “I talked at a high jump mini conference we had in New Zealand a little while ago. Made the analogy that it's really interesting, too, that the high jump + heptathlon is a really good combination. There's a lot of world class heptathlon athletes (who are really good at high jump). "With the decathlon. I kind of have this idea in my head, like the decathlon principle, in the sense of what could be applied for any event. Like almost this catalog of same but different skills to be good at if you want to be good at one thing." - Joel Smith" “But in contrast, volume of work probably is really good for your connective tissue and your fascial stuff and your tendons. And so perhaps the multi event is. And this is one of the things I was writing a couple of notes when you had some of those ideas to talk about. It's fascinating to me that we have now, we've got decathletes on the scene that can run 10...

Today's podcast features Paul Cater, a seasoned strength coach with extensive experience in both professional and private realms. Beginning his journey in collegiate football at UC Davis, Paul later ventured into international professional rugby with the London Wasps for seven years. Following his rugby career, he spent a decade innovating strength and conditioning systems in professional baseball with the Baltimore Orioles and Los Angeles Angels. With a research focus on performance and injury reduction in Seville, Spain, Paul now optimizes training methods for the tactical community and is designing "The Lab Monterey," a premier 'smart gym' in the USA. While training is often regarded as both an art and a science, the majority of time and resources are allocated to the scientific aspects, leaving the artistic elements overlooked. The art of training extends beyond communication with athletes, delving into the intuitive process of session unfolding and the natural processes of learning, movement, and community engagement. In today's podcast, Paul explores the alignment of performance with natural learning, emphasizing challenge and mimicry over verbal statements and rote recital of patterns. He details how to create an environment that breathes life into training sessions, fostering engagement, enhanced learning, and improved results. The discussion also covers the role of science in the context of "smart gyms" and how technology can liberate coach resources for more creative investments. In a rapidly evolving world, this podcast is a landmark exploration of understanding athletes and fostering a meaningful coaching process. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at https://teambuildr.com. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Main Points 2:30- How athletic dance movements fit with culture, and how it works into Paul’s training ideas 12:30- Priming the environment of the athlete for better results, with the influence of music selection 19:00- Key exercises and “attractors” to help drive flow states and learning via mimicry in training 27:00- How to manage structure and basic coaching guidelines, along with creating space for freedom of movement and exploration 37:00- The nature of how children play, and their background, and implications for training and performance 43:00- Paul’s process of teaching, and education for mentors and assistants 53:00- How upbeats, and downbeats fit with rhythmic movement flow and athleticism 1:07:00- What the ideal world is in training and coaching, in regards to the balance of technology and sports performance Paul Cater Quotes “To really understand a culture, you have to understand their dancing culture and their music integration” “I believe right now in America, we are establishing a culture that is devoid of identify and basic movement patterns” “Dancing is ingrained in battle, and in sport you are mirroring movements, mimicking movements” “I want to have young athletes be more readily available to accept challenges, versus seeing things as threats” “Music, and the opening salvo of exercises can (engage an athlete) on both levels (of challenge and innate movement patterning)” “Birds mimic the sound, and then they vary it” “Choosing a song, mimicing beats and rhythms, within a drill, with peers” “I think if we teach young athletes to memorize drills, or plays, we take away that creative inhibition”

Today’s podcast is with Alex Kanellis. Alex is the founder of Landmine University. He is a former state champion wrestler, Iowa Gatorade Player of the Year (Football), and University of Iowa football player. He has been a scholastic strength coach, wrestling and football coach, as well as having spent time as a performance coach for Weck Method. Currently, Alex’s focus is on training youth wrestlers, as well as his work with Landmine University. Strength training for athletes is fundamentally basic. The powerlift variations, as well as Olympic lifts recruit a large amount of muscle mass and are fundamentally stimulating. At the same time, with the potential to be over-used, “functional” training has emerged, offering light-weight movements with high demands for balance and coordination. Landmine oriented training movements offer a happy medium in a high potential for force application, a rotational and arc-like orientation, as well as short learning curves (unlike the longer learning curve of the Olympic lifts). On today’s podcast Alex goes into his experiences that brought him into landmine training, and how he uses the method with athletes. He also gets into the advantages and unique aspects of the method, and touches on the transfer points to a number of athletic movements and practices. Alex touches on isometric landmine variations, as well as gets into GPP methods for young athletes in general, and what we can learn from the athleticism of wrestling and combat sports. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at https://teambuildr.com. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Timestamps and Main Points 4:39- Enhancing Athletic Performance Through Rotational Core Movements 10:12- Rotational Landmine Training for Athletic Performance Gains 17:50- Rotational Landmine Exercises for Explosive Athletes 21:23- Spinal Engine Theory for Athletic Performance 32:00- The Role of Fat Grips and Unilateral Landmine Lifts 43:50- Rotational Resistance Training with Landmine Exercises 49:41- Building Athleticism Through Wrestling Movements 55:57- Focused Training for Elite Performance in Gymnastics 57:49- Enhancing Athlete Skills Through Wrestling and Free Play Alex Kanellis Quotes "Landmine lifts too is you really do feel the load go from one glute to the other glute and you can feel, and that's something that is really powerful and also just safe because they're just limited in a way that I like." - Alex Kanellis" "Your spine is the primary engine for locomotion, as opposed to bracing your spine to neutral and powering locomotion with your hips and legs." - Alex Kanellis "What if it's not an argument? What if you just started with more stuff like landmine cleans, or it's a lower bar to jump over, it's more athletic then maybe in high school or later (bring in Olympic Lifts)." - Joel Smith "If we are going to spend those skill points as a coach who's not their sport coach, it does feel really satisfying when just at least a couple of those skill points overlap with what they're working on in their sport." - Alex Kanellis" "Yeah, but it makes you play differently, and it gives you something. And so much. I think a lot of times we almost find things by accident that are because of these constraints." – Joel Smith “And you could ask Donnie Thompson or any of the guys that are into the fat grip stuff. But for me, I remember with even bench press, but deadlift,

Today’s podcast is with Mark McLaughlin. Mark is the founder of Performance Training Center, and currently works as a physical preparation/strength coach in the Lake Oswego school district. Mark has had a diverse sporting history as a youth, and has been active in the field of physical preparation since 1997. Mark has trained over 700 athletes at all competitive levels, from Olympic to grade school athletes, and has worked with organizations such as the NFL, MLB, NBA, NCAA universities, high schools, and youth sports. On the last podcast (#358), Mark spoke on his creative and wide-ranging approach to athletic performance, with an emphasis on movement training and athlete learning, as well as technology and the importance of the aerobic system in athletes. For today’s show, we center on a case study of one of Mark’s high school athletes who put 2 feet on his standing long jump and 11 inches on his vertical jump in just over 2 years time. Within this framework, we get into Mark’s ideas on athlete autonomy and feedback, jump training, progression and pacing of work, hill sprints, capacity, and more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at https://teambuildr.com. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Timestamps and Main Points 6:25- The Role of Autonomy in Athletic Development 10:37- Gradual Increase in Plyometric Training Intensity 15:58- Optimizing Performance Through Reduced Training Volume 25:30- The Benefits of Diversifying Training Methods 35:33- Strength Training Concepts for Well Rounded Development 43:19- Optimizing Performance through Feedback and Monitoring 55:26- The Impact of Intent and Constraints 1:00:26- Jump Testing Device with Reactive Strength Measurements 1:02:59- Plyometric and Jump Training 1:09:16- Hunter's Varied and Intense Training Regimen 1:20:22- Hill Sprinting, Speed and Work Capacity Mark McLaughlin Quotes “So we just basically cut the volume almost by two thirds. And within the first month, his vertical increased like five inches” “Well, as a coach, sometimes I'm kind of constraint led as well. And so, kind of some of the things that I did to facilitate fun and progress was I started a gymnastics program, per se, within the athletic development model that I have there, and all the kids love it. So, number one, and that's part of the warm up. So that's one to get them there, the other thing that we do prior to training is game based. So they could play team handball, they could play ultimate football, ultimate Frisbee. We have a rugby ball, soccer.” “And again, when you ask kids, I think this is part of coaching in this country that is just bad to me, is we're never asking the athletes what they like. How do you feel about the training? Do you like what we're doing? No, I don't. Okay, then let's figure out what you do like. To keep you coming back. I do a questionnaire with every team twice a year to find out through my program what they like, what they don't like, my coaching style. So I can then refine this thing year to year to make it truly athlete centered” “This past year, I bought an adjustable hoop for the weight room, so we were doing different dunks and different jumping activities” “Yeah. I grew up with three younger brothers. We had a dunk hoop that would raise from, like, eight and a half to nine and a half feet, and you would watch Julius Irving dunk on somebody. Then you're trying to go out and dunk on your brot...

Today’s episode is a Q&A podcast with Joel Smith. Questions on this episode revolve around swim training, sprint training, plyometrics, and specific training means for athletic development. Much of my philosophy has gone towards motor learning and how athletes can intuitively learn explosive sport skills, that not only gets results, but is also sustainable over time. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at https://teambuildr.com. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:11- Explosive Athletic Training with Plyometrics 7:25- Retracting the Thorax for Effective Swimming 17:56- Enhancing Energy Recovery through Breathwork Techniques 24:07- Adjusting High Intensity Training for Sustainability 32:23- Exploring Foot Positions and Pressures for Single Leg Jumping 37:24- Constraints-led Approach in High Jump Training 39:50- Explosive Skills and Athletic Movement Enhancement 44:20- Optimizing Performance through Body-Mind Activation 56:39- Avoiding Impingement with Alternative Squat and Deadlift Variations 59:27- Optimizing Sports Performance through Specific Joint Angles 1:07:21- Enhancing Weightlifting Performance through Neural Activity Questions Best plyometrics to prepare for training them again after a long layoff? What's your approach in terms of S&C for swimming? Besides endurance, are there elements of swimming that translate to running mechanics? Top 5 best training modalities on recovery days? Training wisdom for training vertical jump after 40? Has your training changed since turning 40? Best way to organize a workout for a quad dominant athlete vs hip dominant? How do you improve an athlete who can't bring in speed into there 1 foot dunk? Top 3 tips to get better at high jump? What's the one thing you would program to progress with a track athlete from 7th-12th grade? Top 5 isometrics to do pre-court session? Thoughts on an open palm vs closed for sprinting? How to peak for 100m as a muscular driven sprinter in track sprint work? Does maintaining a strength for a sprinter in season matter? Show Notes Marv Marinovich Water Training https://www.youtube.com/watch?v=cUb1V7hBUMY Transcript  About Joel Smith Joel Smith is the founder of Just Fly Sports and is a sports performance and track coach in Cincinnati, Ohio. Joel hosts the Just Fly Performance Podcast, has authored several books and coaches in both the high school and private sector. Joel was 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, and track and field. A track coach of 17 years, Joel coached for the Diablo Valley Track and Field Club for 7 years, and also has 6 years of experience coaching on the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse. He is currently coaching high jump at Milford High School. Joel has coached 4 national champions, multiple All-Americans, and NCAA record holders in track and field. In the realm of strength and conditioning, his programs have assisted 5 athletes to Olympic berths that produced 9 medals and a world record performance at Rio in 2016.

Today’s podcast is with Graeme Morris. Graeme is an athletic development coach and leads the rehab program at Wests Tigers. He is the former head of strength and conditioning at AFL Field umpires, Western Suburbs Magpies and the Newtown Jets. Graeme has consulted for a variety of field based and combat athletes including world and Australian champions in Muay Thai. Graeme has experience designing and implementing strength and power in the gym, as well as speed, agility and conditioning on the field. In athletic performance, it’s easy to get trapped in one viewpoint of improved athleticism, when there are many aspects of good movement and decision making. Graeme has both a wide-ranging understanding of sport and physical training, as well as an ability to understand the role of each coach and specialist in the overall training process. On today’s podcast, Graeme speaks about his time training in the martial arts, and how that impacted his thought process in his recent return to traditional sports performance training. He also gets into thoughts on lateral and curvilinear sprint development, ideas on how to “micro-dose” athleticism in team sport athletes, ideas on staggered stance lifting, and more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at https://teambuildr.com. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Timestamps 4:43- The Impact of Training Environment on Performance 13:24- The Importance of Fitness Tests in Sports 20:55- The Importance of "Grapple Strength" in Wrestling 30:43- Building a Resilient Foundation for Athletes 41:04- The Importance of Curvilinear Running in Athletics 46:20- Layered Progression for Athletic Performance Enhancement 53:02- Enhancing Athletic Performance through Variable Training 59:48- Staggered Stance Squatting for Back Relief 1:02:20- Flywheel Training in Athletic Performance Graeme Morris Quotes "But then I believe that in a soccer game that they analyzed, and I'm not saying this is necessarily true in rugby league or what the sports I work in, but 85% of sprints were curvilinear nature. Okay? So all of a sudden we know, okay, this is also preparing guys for game demands." - Graeme Morris "Are you getting taught the correct things? Are you getting taught the correct tactics? Do you have good training partners? If you get training partners is so and so important. The people around you, are they challenging you? Are they pushing you? Are they assisting you? Becoming better every single day? So when I come back to sport, I always think, are we having a training environment that can lead to success? You want to produce a culture there, but that's not only really demanding and you're upholding standards, but it's still enjoyable to come to every single day." - Graeme Morris "But every single player knows what a good time is and what not a good time is. And when they return to training or when they come back, they know what the standards are, whether they're fit enough or they're not fit enough." - Graeme Morris "But you also got to also understand with some of these types of methods when you're in a team scenario as well. It's got to fit in with the holistic nature of what all the other coaches want as well. So you don't always get exactly what you want, whereas if you're doing something individually or when you're just a private coach, you can explore a bit more of these things. You might have this intuitive nature that you think this works...

Today’s podcast is with Romain Tourillon. Roman is a physiotherapist, researcher and educator carrying an emphasis on the foot-ankle complex in rehab and performance. He is engaged in a PhD thesis on the foot muscles role in sports performance, supervised by sprint research expert, JB Morin. Romain works as a clinician at the Swiss Olympic Medical Center at La Tour Hospital, and has presented at various congresses on aspects of foot and ankle performance. The foot is a massively important, and under-studied aspect of athletic performance, and considering the way the foot is trained and integrated makes an impact in the training program. For today’s show, Romain discusses the roles of the mid-foot and fore-foot in human movement, and gives training applications to optimize each foot section. He gets into the role of the toes in training, sensory input, intrinsic foot strength, and much more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at https://teambuildr.com. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Timestamps and Main Points 7:41- The Interconnectedness of Lower Limb Function 11:48- The Impact of Forefoot Strength on Athletic Performance 16:43- Evolutionary differences in foot and hand function 19:16- Improving proprioception and foot function through barefoot training 28:02- Effective Foot Activation Exercises with Dorsiflexion 38:08- Enhancing Foot and Calf Strength and Performance 45:18- Calf Muscles: Force Absorption and Propulsion 52:23- Muscle Groups for Foot Propulsion 1:05:03- Midfoot Strengthening with Tibialis Raises Romain Tourillon Quotes "The lower limb has to absorb and produce force. You say it's not just the foot does that, not just the hip. And so that's why you have to have this holistic push and this link between both (the foot) and every joint here." - Romain Tourillon "I find for proprioception or like balance based exercises, it's a good sign when people are feeling that in the intrinsic foot muscle. I find people who do balance exercises and don't feel it in their foot. They feel like they're calf. Usually those are people with issues. There's a strong link there." - Joel Smith "When you increase the (toe) dorsi-flexion, for example, during the heel raises, you increase the mid-foot moment and mid-foot force production." - Romain Tourillon "But it's pretty good exercise in order to work on this production on the first ray on the big toe, that it's much more economic. You can produce greatest force production and it's better for everything to have this. What I say, good propulsion. I would say good propulsion picture or good propulsion function. Pushing on the first toe." - Romain Tourillon "The first thing is to say, okay, the absorbing foot is this muscle Tibialis Anterior, Tibialis Posterior. So the two biggest. And after, if you look at the calf, it's the Soleus, which are, I would say the greatest absorber in the chunk." - Romain Tourillon "With the long toes, you have an increase of the lever arm within the foot, between the ankle joint rotation and the tooth. So allowing you to have, if you have the, I would say, calf capacity to have a greatest lever arm to produce force on the ground." - Romain Tourillon Show Notes Ziani Step (Toe Dorsiflexion Strength) https://www.youtube.com/watch?v=GbS541xZLdA Romain Tourillon: First Ray Calf Raise https://www.youtube.com/shorts/jKyUeMorsLs

Ian Markow, personal trainer and movement educator, discusses a practical approach to mobility, breath, and movement training. He emphasizes focusing on what an athlete can do rather than what they cannot. The podcast explores supplements, hurdle mobility, tailored strategies for individual needs, improving range of motion through strength training and breathwork, enhancing sprinting performance, and entry-level breath work.

Today’s podcast is with Christian Thibaudeau. Christian is a Canadian strength coach with over two decades experience, is a prolific writer, and has worked with athletes from nearly 30 sports. He is the originator of training systems such as the NeuroTyping system and Omni-contraction training. Christian is a wealth of training knowledge, and in addition to his extensive experience, he walks the talk in his training, competing in weightlifting and bodybuilding. I always enjoy having Christian on the show, as he is an absolute wealth of knowledge in multiple areas of human performance. I’ve had a significant number of revelations across my time speaking with Christian that have had a profound impact on my approach to programming and training. On the episode today, Christian talks about aspects of the nervous system and training stress, both in shorter-term cycles and waves of work, as well as year-to-year recovery concepts to restore the body and mind. Christian also covers ideas on training to failure, pre-fatigue and muscle activation work in relation to athletic skill development, loaded stretching for strength, and more. This was an awesome show, and it’s always great to have Christian on the podcast. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net TeamBuildr is an online software for coaches and trainers.  I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 6:58- Optimizing Neurological Training for Maximum Gains 8:22- The Importance of Structural Abilities in Training 13:29- Neurological Factors and Performance Fatigue 24:23- The Impact of Skill Mastery on Performance 25:58- Enhancing Performance through Systemic Stress Management 31:51- The Importance of Rest and Recovery 35:20- The Impact of Mental State on Training Performance 39:22- Optimal Muscle Growth through Post-Failure Technique 45:00- Targeted Muscle Growth through Low Volume Training 53:20- Maintaining Bar Proximity for Olympic Lifts 1:02:44- Enhancing Performance with Iced Calves 1:10:07- Optimizing Health with Magnesium Supplementation Christian Thibaudeau Quotes "The reality is that when we are talking about training methods that are focused on neurological changes, which would be pretty much all power training methods, reactive training, plyometrics, pros, even the Olympic lifts, and even strength training, as far as in the very low ranges or isometric stuff like that, they all have a very short duration of what effective training can be." - Christian Thibaudeau "But if your body is not ready, what happens is you're creating lots of low grade systemic inflammation. You are causing stress on those tissues, and you don't always feel the pain, but it's still there, and it still sends signal to your brain, which will create inhibition, preventing you from performance, from performing at your best." - Christian Thibaudeau "But I'm telling you, if you do a four to six weeks period where you devote as much focus and thinking into designing a recovery program than you do programming your performance program, dude, when you come back from that, you're going to be a freaking machine." - Christian Thibaudeau "I think it's a mistake to try to do everything with the same tool. Each tool has its purpose. Don't try to nail a nail with a saw. That just doesn't work well." - Christian Thibaudeau

Dr. Keith Baar discusses the importance of isometrics in tendon training for enhanced performance and health. He explores the impact of low-speed and high-speed loading movements, highlighting the benefits of combining them. The episode covers collagen supplementation, adaptability in tendon training, effects of different surfaces and speeds, natural supplements for energy, and understanding impact force in sports. It also delves into genetic factors in training recovery and the role of natural mechanisms.