Not a lot little bit today, didn't we?
That's morning. Not great.
So we had to led Warwick starting and led the discussion
on change of direction principles, No.
And then that was about it. So what?
About jumps, do jumps, do question pondering?
And then we'll do a little bit on jumps.
The question I've been pondering this week How much do you need
to coach aerobic capacity in a team sport athlete?
You've. Gone down the Steve Magnus
rabbit whole few times. Yeah.
I've seen you with that book on the train.
This was uses my pillow. How much do you need to train
aerobic for a team sport? I think that it depends on what
adaptation you're trying to create, and that is straight out
of Steve Magnus. Steve Magnus.
Big up speed because essentially if you can see that the that
there's a limitation in the ability to sustain the workload
or the work effort. Then you know that there's a
capacity issue and then you can reverse engineer how to then
increase that and that could lead you down the road of a
cable. They need to be.
They need to be able to recover better between intervals.
They don't do that well enough in team spots.
No. What they do to what we did a
lot of this and and that you would, you know, it's a fairly
simple model. Identify the most intense and
passages of play that you go to and then play the standard
deviations of those and then create training practices around
those that hit people in those and.
But it's just not done. And it's really simple.
It's really easy. All you can do is watch like
maybe three games and record how long.
If you don't have GPS, just record how long the ball's live
for. And then you've got some of your
general intervals. So this is the thing.
I wonder what one's thought is because you've got the
classification and it that would.
So for it to become special endurance, it would have to
replicate the and stress the pathways, so it would have to be
more buried at its team spot. So it would be special so it
would have to push the windows. But save, you took that and went
like, right. Our worst is like our most
average passage would be two minutes, the board's live and
then we're off for 45 seconds. So you could just basically run
treadmill the two 145 off. That'll be general but more
specific. That makes sense, yeah.
Is the question also like if you're doing it within the team
support environment like you're doing it before like at
practice? Yeah, you have to make it
engaging, you know, like, right? Run lines for two minutes.
So I suppose you probably should give a little bit more context
to it. It's we're coming into preseason
for a lot of team sports and so many team sports will go down
the route of we need to run 5KS or we need to, you know, they
need to run laps or the pitch or they need to run doggies or
whatever they want to run. Check your Strava.
Yeah, yeah, exactly. Like how how relevant is that?
Or what can sound quite a hit down the head with actually more
special endurances, actually. So last year at Tigers we I
wanted to have more condition games as the condition, but we
did not have the ability of players to have those condition
games, so there'd be drop balls left, right and center.
So we had to go to straight line tempo.
Run because they couldn't. Because we didn't have the the
tactical. Capacity to fucking catch a ball
and pass. It went under fatigue.
So we was like you'd you'd see people working out and then some
people just sat there doing nothing.
You're like, right, this is not benefiting everyone.
So the only reason to get that is we're going to have to do
extensive tempos. That's it.
And when when you've got like, condition games, like, you've
got people who will just hide. Yeah, the ability to hide.
So then they're not going to create that stimulus that you're
not. But then I also found as well
with like with the extensive tempos and with the Sprint stuff
that I did every everything. I had less than five soft
tissues all season last year. That's awesome.
That's that's mad. Yeah, yeah.
Because I I generally put it down to the amount of spring.
I spend 15 minutes on spring stuff every week, but we did
tempos every every Tuesday. How?
Many 8 reps 88 and so for forwards we did so front row we
did 60 meters. On the same clock as what we
did. The backs at 100 meters.
Yeah, nice. And I keep that standard.
If boys haven't played, they do one set of eight and one set of
6, and then if they didn't get more than 25 minutes in a game,
they do tempos off the game. Easy.
I get them to just do 500 meter tempos at a lower, lower
intensity. So I just get them to say the
forwards. I'd make them accumulate the
volume of distance. Or just bring down the intensive
ever so slightly. And that's a huge part.
So with this study like with all the GPS stuff and then look at,
you know we did distance above 70% Max will give you you know
high speed running 80 to 90 high speed for that above like that
and that adaptive reserve for a game for a player only needs to
be about 700 meters. It's not actually not a lot like
you said. So you did 8 reps, you know, 8
reps. 8 minutes work. Yeah, that's enough.
Wait a minute. But it wasn't she fucking you,
only you running for 15 seconds. Yeah, the total thing.
So and that's where to. OK, so here's a good question.
So what else do we do with that time?
Well, if it only takes 8 minutes or whatever, you know, we know
we need to hit money number say for like running related stuff
that gives us that window. That we can operate out of.
It's like a level to jump out of.
Then what do we Where do we spend the rest of our time?
I don't know what you think. Well for me it's like as we've
come to like well 27 like so I haven't got many years left
playing but like. Hey 35 your boss?
Different sport, mate, Yeah, Totally different.
Wear pads now, yeah. And a helmet.
And like, there's so much time for you to like, just spend on
actually getting better at the sport, yes, but people under
appreciate so much the actual skill that's required in order
to, well, run the starters, but then to catch and pass
effectively. To create like your own pathway
to then come up, break the line basically, yeah, put yourself in
the right position and but it's overlooked by coaching staff and
players. Linking in with that, then what
I've put into play with the calls that I'm starting next
Thursday is we're going to do tempos, but I also need them to
get better at skills, so passing, catching and passing.
So a good idea that I've just, I'm going to play with this
Thursday is we're going to do a tempo.
For 20 seconds of the rest that we have, we stand there static,
passing, catch and pass. So you're under a little bit of
fatigue, you're going to accumulate a little bit of
fatigue from running, then you're going to have to stress
it through doing some skills. And that's what I like.
I like the idea of there's something I did last preseason.
We were still thinking that you you did 30 seconds skill based
so like like passing or dribbling or whatever then into
30 seconds, 30 seconds. I think that's what it was 30
seconds into like shuttle temporary runs and that sort of
thing. Because it yeah, it's it's more
interesting because in the skill based bit, they don't realize
how much they're working. You're going to get that
adaptation as well because they're a bit knackered and
they're working on the fatigue and that's where.
Skills go to shit. And the other, the other end was
literally just thinking about some of the stuff that we used
to do with the speed gate golf concept is that you would play
speed gate golf with four people and you pass the ball down the
line over 15 meters to the first person breaks the first gate and
the last person has to break the last gate.
So essentially you could obviously you you create
cohesion. And like we know rugby and and
lots of formation even like football, it all works as one.
It all has to move as one. So then you get it all moving as
one, it all moves as one. And then we we used to do and a
lot of players can't pass a ball accelerating hard.
They can't catch a ball accelerating hard, let alone
catch a ball. At.
Gear four, Gear five at full toe like is.
It's bloody hard. But then when did they do it in
training? I've seen, I can't remember who
I've seen about Bristol bears and there's a video that they
put up and I put it straight into my Colts as like, this is
fucking perfect. So it's an acceleration day,
yeah. So they focus on the harsh
accelerations and then they'll do longer accelerations over 30
meters, but 20 or 15 to 25 meters, they had to receive a
pass and get rid of it within that 10 meters, yeah, but then
try and risk so. Receive it there and let you
give it away straight away, and I put that straight into my
speed school. And.
Class. Yeah, so good.
That was meant because you having you getting speed
element, you getting your conditioning element and you get
your skill element of catch the ball while you read fast without
thinking about it. You know what I mean?
And then that just transfers over to when you go and play
touch straight after. Well and I I remember a lot of
the thing if you look at a team sport practice and and with a
lot of athletes like what are they and?
Yeah, what they actually doing in practice versus what is
practice. So then actually, like in a team
run, a winger will still accumulate so much high speed,
manic because they're just chasing doggies on the end and
but on a Thursday night for example, or even during training
that they are creating so much tolerance from that.
Because the training gives that and it's all the other
positions, it almost works backwards from the people that
are the fastest, they need less, whereas the people that are
slowest need more in in in that way.
And doing anything fast like you've not driven in the ball at
your feet and and all this sort of stuff, it requires so much
more nuance of skill when we talked about it with the depth
perception. Yeah.
Today, an invasion and all that sort of stuff.
Like that's when a technical coach needs to communicate with
his S&C coach because that's when they meet.
But you have a lot of S&C coaches complaining that the
technical coach is rubbish, just doesn't know what he's doing.
And that's not his fault or her fault.
You know what I mean? You don't have that crossover
and that cohesion between the departments within the team.
They can't see what you can see, but you can't see what they can.
They can. You know.
That's the reason why they get paid more.
That's all fallen into the technical and S&C coach at the
Shepherd Eagles and that was like.
The head coach came from American football.
He doesn't really know much about rugby league.
Don't put that on. He doesn't know about.
Rugby league. I'm not editing it so.
He doesn't. So I end up in training.
I was like, right, They need to get better at getting off the
ground and hitting something so we can the tempo element.
We just did eight half pitch width tempo, Sorry.
And at the end of the tempo you get on your knees.
No, you got on the knees, you wrestling for 20 seconds and
then you have 40 seconds rest. So you accumulate the the run,
you have 20 seconds rest and you still get 40 seconds rest.
So regardless of that. But then when we're going to
condition game does that right. They're not attacking the space
properly And I I've recognized that.
But that the coach hasn't he's not done anything.
Is that right? You fuck off.
But touchline. So she runs the touchline space
and go through it. I'm like.
Come on, just like that. I'll grab someone else out of
there and I'll say to him after him, like, what have we done
there with creative space? What do you have to do?
Attacking space. What else are you doing?
Recognizing where it is and then talking.
Like, why can we not do this in the game?
Then why does it have to take me to come and tell you to Brunt
and Touchline to do that, to recognize in space?
That's the that's. A free roll.
That's a free roll. Fuckers back in the camera as
well. No, no.
But that is that's a really important question that you know
that's the goal of what. So why can't they do it in the
game? Why can't they do it in the
game? And that's where you you learn
from successful coaches like take Pep Quad the other for
example. I think they think things very
differently. They think about preparation
very differently. Do you know what I mean?
Kind. Of bridge that gap between like
sport and conditioning in one. Like you can bridge that gap
between being the technical coach and being the SSC.
You can use the sport to be the conditioning and the skill
development all in one. It's almost like Southgate as
well, but he is. Over the years, he's kind of
like created this culture within like a big sport, a big team
about athletes. So he's not really worried about
how fit they are. He's not come out and pressing
me like these guys need to get fitter or they need to get
better. It's just like about the system
and the structure that we're trying to understand for us to
play. Better football at bigger
tournaments. He's not you.
He's not using fitness to hide behind.
And why should you hide behind fitness when they're the fucking
national team? I think like I.
Think, Yeah, go to World Cup, World Cup.
Let's get fit again, I think. I think also part of that is,
like, I saw this a lot last season, like, if you can, if you
can control the game, you look infinitely fitter than you did.
Yeah, you're chasing the game. Yeah, we don't have to do as
much work. You don't have to do as much
more So if you can, if you can, if you can exploit space through
speed, yeah. And if you can teach people how
to like we spoke about this morning, change direction and
bits and pieces, then all of a sudden the team looks fitter
because you that any fucking bleep test is ever.
Going to tell you they are, yeah, Yeah, because you have
control. So they just spend their time on
skill development, on speed development.
Both speed to skill. It goes into that bucket, then,
doesn't it? Molly, when you're in America,
what conditioning do they get you done with soccer?
We did laps around the track and then we did these things with
Germans. Germans.
Yeah, you run from the goal, around the center circle, around
the other goal, and then back is.
That because the Americans hate them was your massive on data.
Not data, just running. Yeah, just just because it was
that the coach, the head coach, yeah, was that your SC coach
doing? It no, we didn't have an S&C
coach. It was just head coach thinks we
need. To run that is football, isn't
it? It's like the coach just.
Slog them. Yeah, you run.
That's it. That's run you.
We're getting better. Run 10K I got told off.
Thoughts. I got asked why they not running
that before training session. Use message with that, wouldn't
you? Yeah, I think I have that
conversation with him because why do they why?
Why are we doing it? Yeah.
Why do they need to do it? Yeah.
What's the? What's it achieving?
And that's the level like base and what Liam said there.
Number one rule of physical preparation is have you got the
ability to recover from the training that you're doing?
And if you can't recover from the training that you're doing,
that you are doing, then you're doing the wrong training.
I think it is also about going into the team and identifying
really quickly what buckets need filling.
The Gaelic football team that I work with, they can run.
Marathons, they can run 10 KS. They all run half marathons
during the season, but they're all running at their opponents
square and getting beat every single time.
And I don't, I didn't have that conversation with the the
technical coach. I run a drill and he was like,
Oh yeah, they all do that. Yes, they all do that.
And so when he's asking me, oh, why aren't they running
traditional shuttles and stuff like that?
I'm like, well, because in a game.
They get beat, they they can catch up with them most of the
time and they can run circles around.
But they you don't want to get into that position, you just
don't want to get beat. So.
If the game was 3 hours long, they would still go.
Yeah, exactly they would. They could keep going, but it's
not. What's it again like 80 minutes,
60 minutes, 60 minutes, 60 minutes, 60 minutes.
So what about what about jumps? Because the general rules of
preparation apply to most things.
I'm just going to open up the top and didn't know what to talk
about. So jump it up to jumps in
general. In what?
In what sense jumps? I'd like to hear from you.
Jumps from you like how what you use and why use it.
Strongest strength in the no. That has to be the fucking
start. Yeah, it's it's interesting for
me. Jumps is a jumps in playoffs is
interesting because I can do as much extensive, but I would just
get fucked from them still because of my knee.
So like limiting volume, getting the right dose, seeing what's
going to be best. I just want to see what your
views on it and what it is. Because I go, I go through 1 by
20 Pogo stuff. Before I started, obviously we
started doing stuff for Sam. Now I was doing 1 by 20 stuff.
Staggered, normal, whatever. And I was fucked, But I was
doing it. Since I'm fine, what am I doing?
Why myself? Folks like and I've got no
meniscus in my knee. That's why I'm fucked.
That's why I'm fucked, right? But I love jumping.
Otherwise I'm going to get powerful, I'm going to get
better. Fucking go through it.
I'm like, shut up, please. I mean, the typical thing is
just don't be soft and just. Get on with it.
I use jumps for SO for so many different reasons I like to use.
So I will put probably a light tier plyo, like a really small
extensive plyo pretty much into every session as part of the
warm up for the session. Yeah, I'd start with extensive
plyo so it lowers 100% and then I go into more so my extensive
stuff. Yeah, but I put it into.
I put it into everything, even if it's, you know, because the
way I look at it, the more this probably gets, everything I'll
probably. Safer Well.
It's kind. Of on the Internet, yeah.
The more exposure to it, the more we're going to cope with
it, yeah. So the bigger the stress in
training, the less stress is going to be in during the game
as well. But you have to, you have to
work off the field as well, Yeah, but I found that actually
the more, the more pliers I do, like those light tier pliers I
do actually the better strength I have in the lower limb.
Massively, massively more than I've ever had before.
But I'll also use the, I'll also use jumps, use a lot of deep
stuff to improve range of motion or range of movement.
Because again, it's you get better buying because they don't
actually realize what they're doing then you do, if you're
large, do this stretch, just do this stretch and I'll do this
stretch like. Again, put that in ping stuff or
what would I call ping stuff, like the really high explosive
stuff. It's drip fed ping, that's cool.
It's like drip fed in. So what would you define as
ping? Like fast bounds, bounds for
distance, single length, maximum intent.
Yeah, maximum intent. Anything from Max, high, Max
distance. That's what I'll call ping.
Like a ping stuff. And I'll bring the.
The volume down low, so like I'll do like get my advice to do
£5 for free, yeah. Are your friends with you or
your footballers and rugby players?
Both. Do you do that as Do you do that
as sole, or do you do that as a contrast?
Mix. Depend on the contrast is only
good for your TV mate. Mix depend on I'm, I'm Mix
depend on the athlete. But I think sometimes it's more
for buying like to get them. So I'll pair.
I will pair a heavy trap bar movement with free square jumps
like broad jumps. Yeah, I personally find it has
great carry over, yeah, because it encourages people to move
forward. That's huge.
But I think the one thing that I noticed, especially with team
sport athletes when you do like light tier pliers, is that most
of them hit the ground like rocks.
And you might, yeah, but you probably have a lot of
experience with pliers as well. But there's there's a lack of
fluidity, yeah, And they don't have that off the floor.
They don't have that sensory awareness in the rhythm.
If you think about it, the way I think about it is your your
pliers are on the opposite scale to strength training like
traditional gym based strength training.
So the longer. Say that.
Rewind that. Listen to it again.
So your pliers are on the opposite scale to your strength
training. And if you think about all the
time, the amount of minutes, the hours that you spend in the gym,
squatting, deadlifting, RDL, all this stuff, it's taking away
from what you're doing in plyometrics.
You spend 345 hours a week doing strength training.
You should should need to offset it by the amount of time that
you're spending doing. Plyometric type work, and if
you're not, then your body is going to be talking to you
because your tissues are structured in a certain way to
produce the most amount of force over how much you're giving your
body as much time as it likes to create that force.
But when you're doing Plymetrics, you've got a very
finite amount of time, but you're encouraging your body to
progressively start with your lights here, or the lights you
paint it. You're progressively trying to
teach your body to be able to cope with the amount of force
that you're subjecting to it, but then also produce the force.
So I can't remember what lecture you mentioned it in about the
speed of being extensive players.
Yeah. So do you think about your
pogos? Do you think about all that your
speed drills are an extension? So any lower session that I do
with any kids that I have, I start off with a simple speed
drill circuit. Because why?
Because you're on one fucking leg bouncing.
Because jumps just fall under ballistic exercise, then they
then they become a different definition to what we think they
are. And Berkozenski does it so well
in in the A with conjugate sequencing to understanding how
we progress intensity of means, but then also through the
relationship between physical preparedness and motor learning.
And that's what you guys are talking about.
And what he said is absolute genius about how it needs to
offset each other. And then also the way that you
structure your muscle architecture.
If you are strong, you are architecturally built to be
strong, not fast. But the the narrative that we're
taught is that you need to get strong, to be powerful, to be
fast, when actually you can just be.
Fast and powerful, and then you're just wrong.
Actually, someone asked me the other day, asked me earlier,
when we did those other things, what was like about the guy love
that's gone to some, Yeah, 11. Sprinter.
You've got a 711 sprinter. Yeah, well, that's good.
One of the big things you implemented this year is more
fires. Cheers.
Thanks for that. I love that.
So good. I'm proud of it, mate.
It's. One of the big things.
One of the big things we've implemented is a lot more
pliers. Yeah, a lot more.
Because he likes his only background was seven days a week
in gym bodybuilders start and he literally still goes around.
Like, how challenging is it to get somebody who's a fucking gym
rat to just start doing some jumps and start doing some
different? It's really hard because it's
hard to quantify. Yeah, if you if you haven't got
a kit. You've got to buy him.
Yeah, you really got up behind. You don't need kids.
Don't need kids. So, like, you know, when people
like like to see like numbers, like, Oh my squat went out 50
kilos and A1 Rep. Max in six weeks.
Blah blah blah, Because you can't but can't quantify and
display a score for because yeah, instantaneously.
One of them adaptation curve is steeper, yeah.
So one of the things that I've done with Ramlos, I followed the
Elite box that I was working with.
And it follows on for the from the plus prior framework of you
know framework of tiered plyometrics is that we did like
basically baseline tests of of plyometrics at the very
beginning of each training camp, right in the offseason new
training camp. So we did like how far can how
many bounds does it take you for you to achieve 10 meters or how
many? Times and put like a like a mini
hurdle or something like that. How many times can you jump over
this mini hurdle kind of thing like that before you know you
hit it kind of thing like that. And that gives you an objective
measure of like, OK, well I started off and it took me 13
times the 13 bounds to cover that distance.
But then now I'm doing it in sort of like maybe 9, maybe 10
and that's an objective measure of you've been able to single
leg. Shred plyometrics and or say
you're projecting yourself forward.
So it's more the horizontal emphasis etcetera, lots of these
things. To do with the kids at the
Academy because that's the different for gaming of 910 year
olds. I mean, first of all, it's
trying to get them to jump both feet.
That's the. That's the start.
A lot of them going through like that adolescent awkward stage.
It's really important that we kind of reinforce. 2 foot
jumping not 1 foot jumping but. And how does that tie into what
Liam said about showing improvement?
I think it's more obvious for them.
Why? Because when they start seeing
themselves doing what everyone else is doing, they feel more
accepted by the group, which then plays into their confidence
and they get those wins and they inherently.
Like. They copy the lat behavior.
The group. So that's learning by osmosis,
isn't it? Yeah.
Absorption. And when you can create that
environment of, like, if you join the group, we're going to
get better. Yeah, like, without even
coaching them. That's like.
I want to. I want to.
This is great and I love this, but I want to switch it because
there's only one person that doesn't do anything with teams.
What but how does? How did those principles apply
to the the development of in CrossFit and CrossFit
competitors? It's the same.
Same problem of quantifying stuff, yeah?
What do you struggle to quantify for?
Like fitness, like I suppose like if you ask 45 year old mom
how felt by you, she probably going to quantify it by you know
how many times she goes out for a walk in it.
Because I'm like but CrossFit have a very kind of rigid way of
testing that and it's not rigid at all.
It's completely flexible when they change the balls every
single. Yeah.
So how do you manage testing that and progressing that And
here at the end of the day it's kind of come back to the same
baselines of movement? Because.
You kind of sorry. You kind of get polite to your
players because it's a lot of skipping.
Yeah, so I've never really looked at it as a, I think
plyometric training because there's so, there's so much.
Running, skipping in CrossFit, that you can almost just
integrate that as part of. You don't have to tell them to
apply magic training because they're all into it, because
this is CrossFit. So it's like you can do some
double on this today. They don't know they're doing
like plyers, but they're doing plyers.
Pan out with some running drills or whatever it may be.
They're getting their other players in there as well.
They're coming to unilateral players.
They're not necessarily thinking.
About it. There's some epic pogos of like
50 double unders. Yeah, I'll.
Tell you what? And the rebound in box jumps.
Yeah. I was going to ask like do you
actually like program? Like out and out, prime tricks.
Because obviously they've got the skill of like actual like
Olympic lifting. Yeah, to practice.
And then you've only got so much time to actually get a whole
workout done. I don't program anything by
adaptation anymore. It's programmed by.
Does it look like CrossFit? There is an adaptation
underlying that, but I'm not telling you because you don't
care. Which comes to a sort of sort of
mirage, yeah. It's the Wizard of Oz.
But it kind of comes back to. The Wizard of Oz.
I'm saying about aerobic training in the imports, in that
you disguise it in a certain way that they don't realize they're
getting the adaptation that you want them to get.
Yeah, exactly. Because all of CrossFit is
measured by time or reps or weight, So they don't care what
the. Reasoning is behind it.
It's just a. Is it almost like because
there's no reasoning behind the Wods and the the actual events
themselves and they don't see them like why they need
reasoning in their programming? They care about like, am I fit?
Yeah, sure. OK, Who cares How?
And can I survive? I had one when I first turn up
to a Olympic weightlifting class.
So stick 40 kegs on your back and do 10 jump squats in a row.
Yeah, I might. What?
I didn't see my knees. It's not happening.
And they just said like everyone's doing it and I'm
like, this is the first time I've ever been here.
It's the checking exercise you're asking me today.
Yeah, and I'm like, what? I've not even warmed up yet,
Shane. Money.
Money is good and that would ruin me like 4.
He came from about 10. Get like not even like the stick
like drop or drop. I'm like.
Yeah. No, once.
Once. If you're all right, I'll do my
own normal. My second week for the big way
lifting was going to work for the back squat today.
But along the way we're also going to Max overhead and front
squat. So it's on the way up.
Okay right? It's tapped out overhead squat,
maybe about 70 kilos. OK, keep going on front squat.
Once you go to however much you know once, whatever it may be,
keep going up to Max squat. So don't go back down.
I don't want to be here. This is the civic strength I've
ever done in my life. I mean, I've only been over
squatting for a week. And there you're talking about
intensification. And again, you know my school of
thought, I think Berkusensi does it so well.
And then, but then when you look at the big part of the
progressing jumps and like the shock method and stuff is all
the inter intramuscular coordination qualities that you
get with it. And like recently and I did a
lot of this with Alex because he was a long body, long limb
athlete. So and with my hamstring and the
knee rehab and stuff at the moment just enter the phase like
I can jog and I can stride and I can do all those sorts of
things. But then the development of said
principle. Needed to focus on overspeed
eccentric so eccentric rate for Spurman.
So in part of your jump progressions and this is where
like the deeper tier stuff, I think Matt does a really good
job in explaining that stuff very, very well.
And that's what we're talking about is we're talking about how
do we how do we speed up Newton's the first part of
Newton's third law. How we just speeding up the
first part of Newton's third law?
To access a higher degree of freedom of which then we can
start producing force and get back out of.
So we used to do and I did it this week, I did it extensive
weighted. So in the Verkashanti
progression system, you've got extensive unweighted intensive,
unweighted, extensive weighted intensive weighted and then you
progress to shock the method and then that's what you finish
with. Because the shock method is
obviously you can't tolerate those forces.
You know you can't produce those forces on your back.
And then and so I did, I'd run the same system ironically and
then some stuff that stole from Bill Knowles.
But I only have 1K in each hand and I would be throwing, I'd be
doing just drop landing, just throwing those weights down into
the ground in my hands to force me to stop and you because
you're overloading the moment I'm in the tissue.
And so when the name said about, well, what is the architecture
of your muscle developed for? Well, I saw us for four days so
but because of because of that it shows like I I hit you know,
I hit my Kpi's and and think about this from a broader
spectrum of preparation. I should have stopped doing
strength three or four weeks ago.
And I could do rear for elevated with 25 kilos in each hand.
I could, you know, 5060 kilos on my back.
But I got a lot of DOMS from 1K in each hand.
Strength becomes redundant then. And it became redundant a lot
earlier than I thought. And I'm always surprised by that
fact that it the redundancy of general strength and it's I've
been lifting Jesus Christ, I've nearly been lifting weights for
20 years. What the fuck am I playing
around with that stuff still? I still did 20 minute fly
session and I have the worst problems I've ever had in my
life. Yeah, compared to any Sprint
session or gym session. Yeah, like wait stream session.
Yeah, ever had and it is just so brutal.
And it's the density of the exposure of that and then that's
what creates the adaptive reserve, which then creates the
conditioning element. Which then creates the
performance improvement because you've got tolerance and as soon
as you access tolerance to a certain level, you can then find
performance from tolerance. Yeah, I think, I think like from
from a general strength point of view, that's the same for like
any sport other than powerlifting, though like even
like weightlifters and Crossfitters don't need to do as
much general strength work as they think they do or are
currently doing. Unless they're being measured in
general strength. Unless they're tested general
strength, which Weightlifting and CrossFit is not.
Yeah. A lot of puffed.
Only I might be strong man, but that's basically big man cross
but no so. I would love to see Eddie Hall
doing double unders. I mean some of the stuff they're
doing now from a circuit circuit act as well, so.
Yeah, he's doing bodybuilding, isn't he?
Yeah, he just talked about ticks off at the moment.
Pose. He loves it.
Can you swim? I was just going to his page
yesterday. He was.
He was a swimmer. He's literally like watching a
rhino swim. He's talking about weird Tommy
Fury at the minute talking about the so they got him on.
They got Tommy Fury on. He's that whole.
I probably do the 45. He's that myself possibly about
do the 60s and he's like no, do the 55, so no, I'll do the 50s
and then he just banged out 50 reps on 50 keg bench.
I'm like you, absolutely brute. Do you know the funniest thing
about Eddie Hall? Like his strongest lift before
he broke the world record deadlift was overhead press.
Yeah. Yeah, that's one where we all
decimated the field, wasn't it? Yeah.
And he was just like warm couple of 100 and you're like and you
just didn't quite, it's like 200 kilos overhead.
You got to think about his body weight as well.
Yeah, one nearly 190 won it at one point.
Yeah, and there's a documentary where he nearly died.
Yeah, he has that breathing. Yeah, he was sleeping.
And he's like, and then he won it.
And this is a big what we talk about in what we do as a job,
like points to move on and points to change.
And he's like, I've done it. I've won it.
Don't have to. Yeah, completely.
Yeah, completed it. Very similar to your gymnastic
story, right? Yeah, yeah.
First champion, First competition.
You're only as good as your layer.
Your last result? Yeah, I'm not out of there. 10.
I was like 10 years old, but looking leotard front handspring
bolt stuck it. Bosch.
I'm out of it. Next challenge, give me the
next. One mom give a bag some more.
Yeah, still do a back summy into a swimming pool.
So yeah, Bucks Leisure Center just lost a member, but it's the
same. And he's a living proof of that,
though, isn't he? He's like, I want it.
I'm out. I need to again.
You guys are stupid because you're still doing the same
stuff. And not getting paid.
Exactly. I'm gonna, I'm gonna cash out
and get paid. And he found his own thing,
which is being really big and really strong just on YouTube.
Yeah, as opposed to big events, he's a cheesecake every meal.
He has one whole cheesecake every.
Meal he has that. Is the life cheesecake?
Cheesecake is banging. Yeah, yeah, It's so good.
But like he's he said, yeah, I got 400 grams of steak, half a
kilo of potatoes, 400 grams of veg.
The fucking cheesecake. You're like come.
On show me that he knows you know Iceland like the one pound
the and the £1.00 that he's banging those out like this is
freezer full of strawberry cheesecake.
Let's be on 10,000 colors a day. Can you imagine you eating that?
Should we do that tonight? See how heavy Mike can go over
10,000. Yeah, yeah.
Ankles, ankles, knees. That's so good.
But that hits on a really important point about, you know,
it's funny having. It's great having a conversation
about. Being able to recognize when to
condition an athlete and prepare an athlete and what our exit
criterias for our athletes. But then understanding what the
exit criterias are for us and the contemplation is that we we
talked, we said it last night a little bit.
It's like we you've done it once.
You don't have to do it again because why do it again?
Why do the same thing twice and expect you'll get better
satisfaction from it. You never will.
That's why I don't understand club hopping.
I want to go from fucking Premiership club here to then
Premiership club here and then deal with the same shit.
One of those came in on Tuesday and it was like on Thursday and
he put 170 on bar and he was squatting.
He was like 3 average reps I was like, you don't want somebody
on. He's a 10 And he was like, yeah,
I did this on fucking Tuesday, three by three.
Feel shit today. Yeah, but he can't pass out, can
he? I was like, have you even read
the program that I put out for you?
So go back a week and go do the program.
So no wonder you feel shit. You're doing the same thing two
days and a fucking bro with him. Sorry, you idiots.
And he's He does. That.
Will make her. You're a fucking idiot.
None of it's doing anything. So this is what goes out.
This is what goes out. This is important.
It's really important, but you're right, Yeah.
But this kids rapid as well. He's rapid like that makes it
even more annoying. Exactly.
But like, even though we went out on the pitch, he licked it
up. He'll throw a sidestep and he'll
just go through that. I'm like if you did something
that would be better for you before training, you'd be even
better now. Yes.
You know, I mean, you'd be even quicker.
You don't even need to throw the step you'd be on.
Yeah, the problem is the condition is that it's farted
on. In order to get quicker you need
to be stronger and it's and you hit a nail on the head the other
week. It's like if strength keeps
going up, the speed is coming down, or jump is coming down,
then you need to stop playing the strength.
You need to stop playing the jump to bring the jump up, and
then the jump's going up and the speed's coming down.
Then you need to start working on the speed, and it's that ever
changing continuum of where you need to be, where you need to be
working. And your strength goes so quick.
Because of the intramuscular coordination elements of it.
And that's why people get confused.
And why people they get confused with using flight French
contrast training. Like for all its merits, what a
waste of time. Because you're trying to do the
thing that to improve the thing. Let's do four types of this
thing to improve this thing when we should just do this thing.
So why do it? Bloody French right?
I. Kind of liked it.
So like I've run it a couple times like during the season,
but I would go very submaximal, yeah, like like it says advise
like obviously like 70 to 8%, but I'm like, I'm not.
Fucking touching that. Advise with caution.
Yeah, like it feels horrible. And then like, if you just do
the jumps like I feel like it just warms me up a little bit.
So then like then you feel springy but.
That's the architecture stuff. So that's just the Ray coding
and getting all that stuff. And then that's why everyone
hangs off Caldis, because it shows you like a little bit.
It's like, I know the actually that's from the J Shrouder stuff
and all the inner sports stuff and all that.
So it's like, well, what does strength do?
Just teach us how to turn motor units on.
That's what it does. And then we've got to find ways
to use them. That you don't.
You don't stand at a light switch, turning it on and off,
expecting it to change the way it lights the room.
Do you know what I mean? Off.
Stronger.
No, but. You can do it.
Really. Really.
The light bulb goes. Yes, yeah.
Yes, exactly. But I I listened the other day
to podcast with guesses and then followed it out by users as
well. But the whole thing there is
like, you're here to make athletes better at being
athletes. They're not here to make them
stronger. You're here to allow them to
express their skills better or improve their skills.
And if you're if what you're doing is not making them fast,
or if it's not making them be able to jump further or jump
higher or throw with more accuracy, or, you know, or like
you were saying earlier, like they can't pass the ball at
speed or they can't catch the ball at speed.
And to be honest, you give the fuck all.
Yeah, 100% you have to catch the.
Ball and slow down and then pass the ball and then reaccelerate.
You're fucking. What is the fucking point?
Well, just stop and kick the ball all the way, like there's
no point in it. And on that note, I think it's
time for dinner. I think it's time for dinner.
But before we go, I want everyone who's listening to this
podcast to know who they're listening to.
So Mike, introduce yourself and everyone should go around and
introduce yourself into the camera for those watching and
say hello. I'm Mike West, my W coaching a
coach. Team.
Sport athletes get faster and more powerful.
Nice. I am Ross Miller.
I also coach teams for athletes to get bigger and faster.
Lewis. Townsend, Townsend, Strength
and. Strongest strength in the north.
Looking at youth athletes and rugby players essentially.
I'm Molly the Meathead. Yeah.
Opening the den strength and conditioning for grassroots
athletes in the Harpshire area. Lovely.
I'm Tom Dahl Smith Tdf training. I work with Professor CrossFit
to. Formal.
I'm work S I'm the head of strength conditioning at
Portland Academy. I'm Leah Mystery, also known as
the Mystery Method, also known as the Indians Indian Speed
Coach. And I am here to help athletes
of all of all backgrounds to develop in this.
And I'm Sam Portland. This is the Sam Portland
podcast. This is the legacy retreat which
you cannot see.