Advanced Programming Methods in the Transfer of Training for the Tactical Athlete | NSCA.com

[Music] today i'm just going to give you kind of a look into how i create stuff i'm i think i'm going to give you a number of good quality things today about four that uh have been game changers for my athletes i've only dealt with a few tactical populations i have had assistance leave my gym go to the tactical population and then i help solve problems i have basically developed a training manual for the tactical and again it's mine i may want to go back here conflicts of interest try phasic training i'm going to talk about i wrote the book on tri basic training so it is a conflict of interest some of the exercises are in manuals that i wrote here some of the things i have wrote i should say the speed manual i wrote it it's mine but it's the some of the five best exercises i'm gonna give you those today you don't have to buy the manual you don't even have to buy the book really the triphasic training book it's you train eccentrics for two weeks you train isometrics for two weeks and then you can figure the rest out i mean it's pretty simple all right so don't buy the book i just explained it to you in about 10 seconds there all right so um this will be a look into my mind i'm not going to let you get that deep into my mind okay but how i create stuff people ask me hey how do you create stuff i said okay this is my formula for creating things and what it is basically the first step is i've questioned myself more than anybody else i've ever met okay i question everything i do even if i think it's perfect i question it how can i make it better which then creates problems i didn't know i even had okay so if i question my best methods and i then go this is a problem and then the third step is just i find a solution and make it better that's my process that's pretty simple this is what keeps me up at night and now look i'm going to give you four things today and as i think we go after i cover the first one if you want to ask a question about it i think that's how we'll roll is that you'll ask questions before we as we go because i'm going to jump from different thing to different thing or about four of them so i don't want you to lose your train of thought um so first question 2008 i'm on the basketball court i'm looking at some of my basketball players had a top rebounder in big ten and he's jumping and getting rebounds and it's amazing but i've never seen him move in my weight room like that so i started questioning every movement that i ever did in athletics in my weight room and i thought man i'm not training him correctly not for sports specificity because here was the deal i saw him go down get into a squat position knees over toes hips over top of the toes and his toes and his heels were off the ground and he rocketed up about 12 feet and grabbed the ball but i don't teach him to jump like that so i can't take credit for that so we started jumping on our toes okay people say oh is that the right thing to do well that's how you run that's how you jump only and i used to think the only animal that ran on their heels was an elephant but then i was corrected and elephants actually run on their heels it's just the fat pad that touch the ground okay but if you want to look like an elephant when you run okay go ahead run on your heels so we started jumping on our toes now that was in 208 most of my plyometrics are done on my toes the forces hit the ground my heel it may hit when my athletes strike the ground with their toes but if you hit the ground with your heel the tension comes out of the cast and you can't display the force that you've been able to absorb this is how running works now in 2012 i squat on my toes single leg squat not double but single leg squat on my toes i've i have a video here of one of my elite level throwers shawn donnelly is one of the top hammer throwers in the world uh in this country 800 pounds single leg safety bar squat on his toes why you're gonna learn today that the foot is the most important aspect in my opinion of athleticism in regards to when your foot strikes the ground well what's the only thing touching the ground when we run or walk two feet so if it's not important you won't have to train it i do step ups on our toes heels slightly off the ground pitch sharks lunges all plyometrics okay it's exactly how the body functions when you're trying to do work so the question became if you want to look at this this is a great power lifting back squat probably didn't reference the picture i've never seen one of my athletes on the right there that power i've never seen him in the field that way if he walked up to him and pushed him in the head just slightly he'll fall over the picture on the left is how we squat now it's exacerbated on the heel so my heels are usually only about a quarter inch to a half inch off the ground but the pressure of that foot that arch and those toes has to support how much weight if if you have a 200-pound person they're sprinting there's a thousand pounds of force within a split second landing on the ball of that foot so we have to train that and i'll show you later how important it is because if if that foot strikes the ground and that heel collapses or the i'm sorry the arch on the inside you have a lot of problems and it happens all the time so this is how in my squats and my lunges now again that heel is exacerbated it's high it was just to show you but that's one of the best lists and i'll talk about that i've ever seen is my safety bar single leg squat i think you can figure out which one's a more athletic position because i used to squat my track kids like that with heavy loads and guess what they'd get slower why because you're straining the nervous system you're teaching them to move slow that on the left is the correct pattern for all athletics whether changing direction whether it's going to jump anything you do anything you do on the left barry sanders look at his knee in front of his toe every movement's like that that's extreme but in sports your knees in front of your toe all the time the force needs run if if on the foot that's on the ground if his foot wasn't strong enough what happens is his knee creeps up and he can't run and be mobile and and have the agility that he has if his arch collapses on the inside if his foot's not strong enough you see it all the time i have athletes with this foot with foot problems that can't when they go to change direction go to move they can't get low enough why because your foot's going to collapse and your body says you can't get there so they don't get low enough if your foot's not strong when you see somebody run what happens they actually start short striding so you may have an athlete in the tactical world that runs and looks like they have a great stride you put a kit you put something on their back this run and then they start short striding two reasons the main two reasons there's four that foot is going to collapse from the strikes to ground because of the new load or the hips are too weak and the body shortens the stride it's an inhibitory but a protective mechanism in your brain to say don't get there because you're going to hit the foot's going to hit the ground and bad things are going to happen your body will not let you get in a position that it knows it's vulnerable in this is the short stride technique when you run um the i'm sorry the elite level that's an elite level track athlete you can see me in front of the toe when they come out of the blocks knees are in front of the toe that arch if you ever got to work with an elite level track person their feet are so strong or they wouldn't be elite look you can make your athletes hips strong and knee strong but if the foot's not strong and mobile you can't apply force you can't make them more functional they become more efficient if you you have a bad set of tires basically is what i'm saying you're not you can have a great motor great transmission but if you don't get any traction it's over and i'm telling you many many people in our world our feet are so bad i'm not sure why maybe the shoes i think flat surfaces we should be walking on undulated surfaces but our feet are the problem in this population also now my point here is this is sean donnelly he's doing a honest he's doing clusters he's on his toes doing 800 pounds it's an eccentric load this is the safety bar squat in my opinion it's the best lift i've ever seen athletes adapt to i have girls that don't like to backspot more than 200 pounds but will safety bar squat single leg safety bar squat 365. now he's doing clusters so he'll do a single and then he comes up and he backs out he rests a little bit goes back in does the other leg so we'll do clusters at this all right this is an eccentric loading 800 pounds of people on the side it's super maximal it is super maximal the it's the best adaptations in regards to hormones i've ever seen it's a he can't back squat 800 but he's got 800 on his back testosterone levels shoot right up why because you're under stress okay you can't get this with a single leg safety bar squat you can't get this with a set of dumbbells that safety bar squat again i have females who don't like the back squat over 200 but have 365 doing a single leg squat it is highly stressful it is the most effective lift to get adaptations in my opinion okay i'll talk more about that but here's the deal with that arch that collapses when that foot strikes the ground at a thousand pounds whether you're running or jogging or have something the brain if the arch collapses the brain will down regulate the muscles involved okay won't let you produce as much force as you possibly can the reason is is again if it produces a lot of force and arch collapse you're going to have knee problems you're going to have hip problems just think about this people try to say hey i'm going to do some power development on an uneven surface it's not possible your brain slows you down it's the same as if i was trying to do some power development on a bosu ball or or a pad your brain will say you can't jump as hard as you you should because you can't find stability if you don't have stability in your foot which is the only thing touching the ground things start to get turned off and down regulated now here's the beauty if that arch is collapsing when i run my body tries to find stability in the next joint it goes to the knee it never does it can't find it there it locks the hip down for stability certain muscles in the hips start to shut off and i call it a bad lateral sling so if this hip if this hip locks down in this population what you'll see because in my opinion about 80 percent of time it's a bad foot that locks the hip down you'll see your athletes start to run like this the foot comes in underneath so instead of running with the foot more straight up and down you'll see this internal shift and becomes great and you watch them when they run because in my opinion running is the number one indicator of what's going on in your body there's all these tests out there but when i watch a human being run there's more indicators of what's going on there why it's hardwired into everybody for survival so when that foot shifts you know you got a problem and then you load them up and they run this will be exacerbated so you have to fix it i'm going to show you how to fix this this foot problem okay then what what what happens after you see this is the hip locks down certain muscles other muscles aren't turned on the lower back locks up for stability so yes i've seen people release their feet fix their feet in two weeks and the back loosens up because now the foot's stable and everything starts to release itself as you use your patterns and again the lateral sling for any balance so here's another sign this foot collapses when you're running or in the weight room what you'll see when you squat if it's this side that collapses when you squat down you'll see a shift when they go to come up it means this lateral thing's on and this one's off so it's a guaranteed sign that you in my opinion most of the time actually might have a foot problem i think it's a glute mead but the glute meat shut down because the foot's the problem eighty percent of time okay you're changing the direction and an athlete you're changing direction when you're carrying something it all matters your stability i have an athlete doing a single leg exercise and there's no stability it's a lateral sling problem the arch collapses the knee will internally rotate so it's not just the glute meat you have to check this it's a foot problem uh i don't know if you can get the powerpoint i believe you can i hyperlink part one and two i have a 20 minute talk on that exercise right there with the safety bar on look it's basically a hack to load somebody up and they don't realize it you're stressing them a lot of times people say oh back squat you know i don't i don't stress as much because it's not comfortable with a safety bar squat it's extremely comfortable my female athletes i talk about them because they just don't like the back squat now because i introduced that exercise to them and look there's no magical exercise i'm telling you this is just the best one i've seen you can do different things with it you can do a hex deadlift in that position but i'm going to tell you why do we train it's for a hormonal adaptation okay that's the number one reason you strength train or you can just go out and run long marathons that's training too but there's not the great hormonal adaptation that we get from weights okay that's the number one reason that exercise causes huge amounts of hormonal adaptation because there's more stress it's a stress hack and people don't feel the weight there's a huge vascular system response especially in this population everyone's sympathetic those vascular system tightens down they have high blood pressure i've seen blood pressure drop from that lift i mean the research is out there on isometrics just hand grip right this is an entire isometric i have athletes that we're not conditioning that get the resting heart rate into 36 38 two weeks after the isometric block of this lift and that video explains it all we'll go down got 600 pounds on 180 pound guy he's holding on he's holding his breath for 10 seconds at the bottom of that blood pressure goes up we get a huge adaptation two weeks later resting heart rate has dropped 12 beats and we're not doing any conditioning why because we optimize the vascular system if you want to look at it it's called pulse wave velocity when the heart beats the the blood vessels open up and they're more efficient basically pushing blood through the entire body next one is bone adaptations joints the bone adaptation uh when we dexed and i feel this is one of the reasons because we stress our athletes plyos at one point i had the highest bone density they'd seen in the female population okay bone density is a huge indicator of overall general health and that's due to plyometrics i do keep the foot on the ground somebody people ask me can you put the foot up and heavy loads i just find that it might cause some hip issues when i say that maybe hips come out a little bit my kairos caught it luckily i caught it on day one we did it with the foot elevated went on heavy loads and the hips seemed to be more out of place that cairo mentioned it to me so then i just put the foot on the ground and i've kept it there not that the not that that does it at light loads but when i go heavy loads that's when i find the problem so if you want to go lighter loads or dumbbells that's great you can put the hip up on the or the foot up on the posterior foot up on the bench but you can't do it with heavy loads in my opinion any questions on safety bar split squat again you can hit those video links it's a free youtube uh from my youtube channel yeah um some people might have to figure it out but the rear foot position is really basic i wish i'd give you a guide but with limb lengths and all these variations but the key is that people are holding on here to get most of their stability up front very good question with that stability um i'm not worried about stability because i got 800 pounds on the back my girls have 365 pounds on a single leg squat it's just about stress and adaptation so yes sir yeah so the question is can i could i put plates under the heels to get them comfortable uh comfortable with that position of course you can whatever tools and means you have to to do to get them there in my opinion the the adaptation the process of getting there fast people say oh i can't get my guys there that fast to 600 pounds and then two weeks later the guys went from 350 to 550 to 600. it's crazy how fast people get strong with that lift and fast and using triphasic obviously that's what i do it helps okay yes sir i'm sorry depth uh the depth of my squats are basically i get to the knee joint at 90. so it's about right here okay it doesn't look like it's parallel but if you just do it 90 degrees that's where it's at what it looks like a linebacker position doesn't it this is where all my athletes play sports this is where they all skate where they all run from in the acceleration phase i may be down but it's the same spot again i've never seen him in that position right there okay it's always this position so yeah i do more sport specific stuff maybe if you're a power lifter lift that way i have a you know i see these coaches saying oh i squatted 900 pounds now i can teach you to be a strength coach or train athletes that's great but i have a whole team of women that'll beat you in a pro agility in a 20-yard dash anybody squats 900 pounds i have a whole team of women that'll smoke you in anybody that squats 900 pounds you watch morocco or watch them run it's ugly my opinion you need to squat more sports specifically they walk like this they can barely walk sometimes they're actually off on their gate so sometimes i've actually seen them move this leg and not this arm they move it like this once you get to 900 000 pounds and if you think you can be any of my women in a pro agility because i got some girls that run four twos good luck i'll bet as much as you want on so the next question and this is scary because i've been in this field i'm going to give you all my successes today all my successes but the 400 failures you haven't seen okay trust me are the periodization models that we currently use to develop athletes optimal i knew there was gaps in inefficiencies create a series of tests to tell me how to train my athlete i have 15 tests over the years but nobody wants to do 15 tests to tell me to predict training models so i i think i came up with the best single test that i've ever found i've ran it a friend of mine have ran it for nine months i released it a few months ago and the test is basically a 20 yard dash and you get a 10 yard sprint and you put it into a formula that website it's free this this tool is free okay you do a 20-yard dash and i can predict and i can tell what your rate limiter is and when i say rate limiter you run your 20-yard dash and based upon your 10-yard split your body weight and your height i can tell if you need strength work i can tell if you need power i can tell if you need speed okay so i identify the weakest link and then train it instead of just mindlessly going through the traditional periodization model you walk in and you find the weakest link and you train that athlete it's the fastest progressions i've ever seen take place with any of my athletes with this model here the 10 yard split um so and i put wide receiver i left that i thought about trains at the tactical we'll say a wide receiver type body versus a linebacker type body i got two kids that run a 2.7 20 hour dash but you can see the 10 yard dash time is different okay so and with the body weights and the heights and what will transpire on this i plug it into the website you get those three zones or a combination of those three and what transpires is athlete one the wide receiver type body he needs strength for the first two weeks and i retest him and then he would need power it shows me and then he needs speed and then he goes back to power the linebacker type body needed speed power and strength so every two weeks we retest the 20 and it gives me the weakest link okay i've had 12 weeks with my athletes it's the fastest progressions we've ever seen with the greatest results and speed and the development of athleticism okay now in this population i'll probably say it again a lot of people come to me and say cal well i i don't run without my kid on or my gear here you go run the 20 with your kid on and you'll get what your weak link is with your kit if you and then people call me well we did that and it was completely different than what it was without the kit as it should be it'll rarely be the same because you have different qualities with your kid on so this is how you make it specific for the first responders of the tactical athlete i would recommend you run it with your kid on um i put first-year lineman heavier guy he uh in your world is probably a guy that might be out of shape so i put a lineman up there with that body type he's probably going to need more strength to carry himself so he may do strength and each one of these things the strength is two weeks long so he might do strength for six weeks and then the last do power and here's the deal it depends on your training model what what happened with some of my track coaches before i release this publicly their kids would do whatever they were told from this formula and they've got faster every week they progressed every week my training model they didn't they actually got slower why because i use a high volume based program i kill them but what we graphed was super compensation eight weeks later the fastest times ninety roughly ninety percent of my kids hit the fastest times they'd ever had in their life eight weeks later because of this pro this progression now a veteran who's strong will get a speed power speed speed reading maybe it's not the typical periodization model and when i say that i'm going to say this one more time at the end i progressed my athletes roughly 80 of them coaching friends a couple hundred the traditional periodization model was only optimal 20 of the time so i've trained athletes for two decades and i've only been optimal for those athletes twenty percent of the time on 20 of them if you flip the periodization model i'm actually more accurate i found through this summer my coaching friends you were right 30 of the time if you did a complete flip and then the other 50 was a mixture of all over the place so you have two kids in my gym run the same time but they have completely different programs this is a way to filter it i have a lasers that will time them it's fairly quick now when i say strength so you get a reading of strength i'll work strength for two weeks you can see that it's 85 percent load um on my website you can get all these zones i created roughly 13 zones of training so that if you get a speed you can just go to the speed zones and look at the training model those training zones 10 and above are all about raw strength so this is this is the strength zone 85 percent really it's about the lowest we go on day three is 80 and will go as high as a hundred percent that's your strength zone now it gets higher if i go super maximal loading next zone 13 there's some in 11 there's more than 12 and zone 13 is completely 100 but people are like well yeah you get really strong because you're using super maximal loading i'm like well that's my goal is to get strong as fast i can i don't have a lot of time i don't have i don't have time to progress people very slowly there's the super maximal model 120 i talk about on my youtube channel if you want to look at how i load it it's very safe people say when try phasing come out they say oh this is a lot for athletes i was already doing super maximal loading people say you can't do it for athletes thousands of athletes have super maximal load i only have less injuries and less soft tissue issues why because you stress the tissue and it causes adaptations so you don't get hurt if the tissue's stronger and thicker and more resilient less likely you are to get soft tissue injuries the power zone is roughly between 55 to 77 percent so when you get a power reading that's where you should train and again you get a power reading it's your weakest link you train power you'll get a different reading because it'll actually become your best quality in the next two weeks or bar speeds and i've listed that in there from basically 0.52 meters per second to roughly 0.8 meters per second okay so however you want to train whether you want to train with loads whether you want to train with bar speeds but folks you can't do a in the power zones you can't do a bose uh rdl with the med ball on an unstable surface and train power you have to push things extremely fast and extremely hard okay the speed method is really light loads and i'm going to show you some examples of that so when you get this reading on the periodization models you get any of these you can just follow the guidelines you can make up your own exercises i have exercises you can make up your own to understand this organization training it's the fastest results i've ever seen i've coached for the first decade of my life i coach 12 teams all the programs 27 programs a month i've never seen athletes progress faster my other coaching friends are telling the same it's a free website for the formula i had to get this out to coaches it's truly individual because you can get the same time but your 10 yard splits different and you get a different plan so then the guy standing beside you say hey we ran the same time but we got different programs it's an individual my athletes understand that highly efficient use of time you can make the better decisions on the athlete and again i'll say it again the traditional periodization model is only correct 20 percent of the time i screwed it up for two decades don't tell my wife she thinks i'm actually right 10 only but i'm actually right 20 okay for the last two decades that's the big thing take away i this is what i questioned myself i knew it was wrong but until the last year i couldn't i didn't know how to fix it the only way was do 15 tests nobody wants to do 15 tests um and here's how i would do it i have timing gates but but you can just basically you could i would put the camera back put up some cones and then you can hit play on a you can record it and when they go you can you can hit it find out when she crossed the 10 with the time on the camera so all i'm saying is you can do it on your phone record a 20 and then get the 10 yard split if you don't have a timing device okay and i would put it back a little bit longer you plug those numbers in get your training outputs be aware in my opinion people have shifted the force plate i think they're okay for return to play i think they're okay to identify injury they cannot predict training models i built triphasic training off force plate information so i see the problem i'm like well they need eccentric work so i just do triphasic and then they didn't need it anymore so i i knew years ago there's a limit to force plates i would rather have 10 to 15 steps in a 20-yard dash analyzed than one movement up and down i think they're great for injury but there are limitations but people are trying to sell people on oh you can predict training models there's much better way to predict training models in my opinion return to play if you got an injury and you do that 20 yard dash and you get a strength reading it tells me they're not ready to come back so when i got a return to play athlete you have to get them out of the strength reading you go you get reading strength i got to keep training them in my opinion you got to get out of strength on a return to play process with this tool because strength's your biggest thing when you're coming back then power if you get a power reading i think they're ready to go because then strength's not their weak point all right again first responders or tactical athlete just just do the test with your gear on and then train what it says okay that's how you get the best results in my opinion any questions on that yes sir too much yeah yes so the question was can you play around with the testing or extend it yes you can you can go four weeks and maybe your population doesn't have the frequency of workouts that i do with my athletes so i go five days a week let's say legs three so we can get a response in two weeks if they're training once or twice a week maybe you might have to extend that to get that okay and then what i found with my older athletes let's say they got a power they'll do power they may get another power so we actually went four weeks with more older veteran athletes sometimes before we got a response why because they're such good at all the qualities that it takes a longer training time so you could test three to four weeks to be honest with you if you won yes that's that's a good question you're not set on two weeks i just found with with my athletes every two weeks i was able to get illicit changes fast enough to be able to retest and get another quality any other questions now why are people adapting differently basically on biomechanics and tissue response the foot and you said i told you the foot if there's a problem the hip shuts down i'm going to show you how to fix it right now not everything the five exercises that i've seen fix things that i've never been seen before yes just a question uh to your previous comment how would you use this the 20 meter sprint with an older population that is no longer using running or sprinting as a modality because they've been highly operational under a lot of loads and they're really not as efficient and so possibly the the metric wouldn't give you the same type of validity do you have you used different methods or have you looked at people that no longer run as much because they're less capable so um with an older population or population that is uh let's say not running and don't move efficiently would you use that tool again i don't know if you have to if they don't if they don't have to perform let's say but if they have to perform then in my opinion running is again i'll say this is the greatest indicator there's a problem i've ever seen so if they're running bad and they're not efficient they're still going to give you it's still going to give you a response the more efficient they are at running if they're all over the place it's going to be bad but then here's my thing why are they all over the place and then you need to fix why they're all over the place so that you become more efficient at running but if it's due to uh meniscus and just you know 30 years combat arms or special forces so it's the breakdown and so they're using different training modalities you know maybe they run a little bit well they probably don't run but i'm sure people can understand the older athlete that really has to use a different modality they don't sprint unloaded in their job so for example if they have a bad meniscus problem the brain's going i got some pain i'm going to down regulate this and what you'll constantly get from them is a strength problem reading all you know until they get enough strength to get out because if they don't have enough strength they can't even run correctly so i would say that the formula is going to give you a strength reading and that's probably exactly what they need to do if there's an injury and all these old injuries because what the body does when there's pain when you run it down regulates its performance and that'll basically primarily show up in strength okay so but again i think you just got to go back i keep getting strength readings we got to keep fixing the problems to hopefully get them out of that and they may not be out of that so i think it's a guide ultimately you're going to have to check it out and just see what you no look this is just a guide this is not the ultimate but it gives you knowledge as a coach to make decisions this formula can't out coach 10 years of coaching experience not going to do it because i'll even i'll even go away from what the formula says because i know something that needs to happen for that athlete i got a strength reading but you're going into an olympic training camp and you got to be ready to perform i'll do speed because speed's key i don't let the formula out coach my experience okay so this is where you you would modify and just take a look at it okay any other questions yes sir so when i look at running on a side view i have about 36 points i look at so yeah i look at various things but um it's really hard it takes if i get a side view on that athlete that you just saw it takes me a hour to figure everything out so yeah i look at various things so that's a multi-day lecture on that one okay that's the that's the best answer i can give you um foot functions foot function is not optimal in this population find the best exercise to fix the foot issue basically i have spring ankle exercises the big toe is tied to the posterior chain if your big toe is not functioning correctly your glutes won't fire okay a link in the body if your foot can't stabilize i've already said this the hip there's a hip issue it's called the lateral sling highly functioning arch is imperative to withstand the forces that's going on if your arch collapses so you go to change direction you can't get low if your arch collapses your body instantly raises you up so you have some athlete you can't get in position check their foot and then check their hips or there's some type of pain there's it says 10 exercises it's really five five positional exercises you have five positions with the uh complete there's three positions in the thigh it's a high mid and deep position there's two foot positions and two toe positions it adds up to ten total you have three thigh positions there's a there's a deeper squat there's a mid mid ankle or a mid-range squat and there's the the straight leg okay what i'll do is and i have video of this the foot positions that go with the three thigh positions are the deep deep ankle position and then the high ankle position okay so my athletes for 10 seconds a week do one set of each of those exercise and it fix endless amount of problems understand though they're in a deep squat position like this on a single leg they're holding this position foot up holding a post and you'll see it i take all 200 let's say i'm let's say i'm 2 190. let's say i weighed 190 and i'm pushing as hard as i can on them to try to break that foot and the speed that has developed i've had it won't fix all pigeon toes but some of the reason people are pissing toes is because they have a bad arch and they roll their foot through on the wrong arch i've seen it corrected which then helps many problems through the hip flexors strain hip flexors and then basically with the five exercises you have to do it with a flat toe and you have to do it with a bent toe and i put that bent toe in there that's basically a piece of my flooring and a dowel i cut in half because my athletes actually toes didn't function well enough to do it with bent so when your foot strikes the ground if your toes flat you got to bend that toe in and create a short foot my athletes couldn't get there even and i trained their feet until i found these exercises who found him my co-author chris corpus he's a world-class speed coach out of chicago i'll let you see the exercise right now this is the foot one this is in these are available on the online basically he gets into the deep squat position i use two feet to get my athlete and and you can do it anywhere i set up a bunch of plates around the weight room gets into a deep position his heel is as deep as possible right now with two feet he gets in there and then he just holds it now at first we may go 60 seconds then i progress into 30 seconds with a dumbbell and then i progress into 10 seconds they partner up and they're trying to break their ankle that may take four or five weeks to get to that 10 seconds it's a really simple now the next position is in the deep squat but the remember the foot position's high so your foot position is actually really high and he's holding that for 10 seconds these five foot positions again fix many of the problems i've ever seen what's different about them people they just apply a lot of stress people have come to me well what about this towel if we put the towel on and we squeeze the toes up that's great for rehab but it doesn't get the body ready for a thousand pounds of force absorbing it when you run or jump or land yes sir it's at the end yes i like it at the end you can do at the beginning people do i like it at the end because i i want them fresh to do their plyometrics and all their other training does that make sense yes all these will be on my youtube channel you can look them up ankle position three is a mid thigh deep heels so it's a deep squat with two ankle positions it's a mid deep squat mid thigh um position with two ankle positions there's four it's pretty simple and we use two legs to get into them the next one is a high is a high ankle position with the mid thigh squat it's pretty simple goes up gets in two positions and then it'll hold that folks the second you get into there you'll see a lot of your athletes just start shaking you know you got problems you know you have problems and then the last one is basically here straight leg high position because you will never be in a deep heel position with a straight leg we're talking um co-author that actually found these exercises we've been experimenting chris he had females dropped two tenths off to 40. we had a female run a 4-7 electronic that's that's boy fast that's boy fast we're talking in high school why and they weren't any stronger their hips and knee were just as strong the foot could transfer the force from the hips and knee and there wasn't a leak coming out of the wheels there wasn't a leak in the foot those five foot positions you can find them they're in my speed manual that's where they came from you can find them online any questions on the foot positions those are game changers in my opinion my athletes i've never seen change of direction change so fast plyometrics my concern was that they aren't individualized we use current plyometrics to train people i make tests for plyometrics what i use when we do plyos we i look at plyometrics as three position a deep position a mid thigh position and a top position i like the accelerated uh bands where those bars that come off the racks i hook people up to that there's all these types of plyometrics i'll be honest with you so here's the deal the first position the bottom position if you get a strength reading off the 20 yard dash you need to do and land all your pyometrics in that position the one on the left because that's more strength quality as you do it the midsection is more the power the one where you land here it's more power based and then the high one is for speed it's more hurdle hop base so you get a speed reading most of your plyometrics should be done in a high position people are like cal you change your entire exercise function based upon that reading well no wonder they get better you're cheating i'm like how am i cheating i just want to win i'm only here to win that's all and in this population here we're just here to win so i change all my plyometrics based upon those readings so if i have a strength zone i'll do a deep plyometric most of the time i i have about 40 minutes of lecturing on how to make your plyometrics more specific towards the needs of your athlete it's basically positional and some various types of contrast you can find it on my youtube channel it's all free i'm not trying to sell you on my youtube channel again deep squat for strength speed the high one it makes sense right it's more reactive it's faster you take your weakest link modify your plyos modify your strength loads modify your exercise in the chalk talk i can explain to you real quick if i got a strength reading i do wider glute hams if i got a speed reading i do more narrow glute hams why because when you run and accelerate your weakness acceleration might be strength you have a wider stance then when you run at high speeds your feet are more underneath you so i bring the glute ham in got it i have a whole series in the whole concepts that go into those strength zones next one look our sport our sports aren't specific enough sports are not specific enough what we do in the weight room isn't what happens in sports so the next methods i came up with i couldn't get these to transfer i i learned 18 years ago that backspotting my track athletes heavy and training made them slower now i'm okay with that if i made them faster later but nothing we do in the weight room is theoretically the same as sport or the same as functioning jumping out of a van with a load whatever you got to do so the athletes the best athletes in the world russians found out the biggest difference they relax their muscles faster than everybody else that's it they can relax their muscles so they can contract again uh really there's not much difference between a couch-retained olympic athlete on speed at which they contract the couch potato holds that contraction a longer the athlete relaxes and can fire again that's what's going on this co-contraction this peaking manual method that i came up with this co-contraction i call this method the co-contraction it's the greatest adaptation to teach the nervous system how to fire correctly and you may have seen exercises i have emgs i've used this method for three years you saw what happened you're actually putting those your feet in between the bands so the top bands are actually pushing you down and the the bottom bands are pushing you uh up you can put an emg on it's the highest muscle contraction that i've ever seen you put a one pound ankle weight on there it's the same as a heavy heavy rdl so you think a heavy rdl is more important for running or this exercise right here you do that for 10 seconds first time athletes do it their hamstrings cramped up because of the high velocity you're teaching the nervous system to fire squatting will teach the nervous system to be slower heavy squats this movement right here you can do it with upper body now look you can find on my youtube channel look how violent that is that's real time this is teaching the nervous system shut on and off this will transfer your weights to be a more efficient mover a more efficient athlete have a lot of fighters track athletes using this method why they lift get strong and then you have to transfer to real movement heavy squats do not transfer to real movement that's the co-contraction it trains the nervous system and when i have a tmg basically that's how a muscle the speed at which muscle contracts i can measure it and i just drew a graph for you here after i trained it it taught my athletes to decrease the contra relaxation speed and it actually increased the firing rate why because you're moving fast it's that simple i'm telling you what it does it just helps us transfer everything we know into what into from the weight room into the real human movement this is a rebound method instead of putting your band in between this trains the tendons this is more of a tendon training device this is plyometrics for your shoulder i have 400 exercises of these variations the first one trained the nervous system this one trains the tendon folks if you don't think tendons are important the best and the best running animals in the world have longer tendons tendons transfer all your force into the ground it helps you move you can move slow with a muscle or you can move fast with a tendon this one here you he's actually leaving the band but you actually if you stay on the band it'll cause it'll actually cause an adaptation and cause and allow you to have less fatigue at high speed velocities so you can move the band high speed and this is a great rehab tool to build work capacity for your muscle now i call that oscillatory method i have tons of these things on my website i even talk about them i actually put be strong with them in the contraction or just any of the bfr bands again that's a metabolic adaptation i'll just play this video real quick and then we'll get close up again you're not leaving the band it causes the muscle to have great fitness levels you can do it same with the exercise if you want to use those things best way co-contraction on monday the high speed stuff the rebound method on wednesday and the fatigue part of that on friday that's how you would structure in a week it's on there you can do it in blocks the best way to do it is high speed or the fitness on the first two blocks you'd always end in the co-contraction i piqued my athletes with the co-contraction exercises folks here's the deal i got 30 seconds benefits of triphasic you just can't train the muscle all the time you have to train the tendons why what happens if you just train the muscle it happens all the time you have a power lifter that only trains the muscle what do they do they tear their attendants you have somebody track athlete that runs all the time does plyos they pull their muscles because you have to train the other part especially in this population so the benefits of triphasic is that you start with tendon muscle you train the muscle eccentrically isometrically you train the muscle and then eventually you have to get the speed lighter loads fast to train the tendon to make this complex more effective and injury free any questions on that and we'll wrap up and then i have a chalk talk do i have a chalk talk that i'll be going to if you guys are interested and i can tell you any i'll answer any questions there so i think we're done so i will close at this point and i'm heading to my chalk talk and i'll be around all afternoon thank you for your [Applause] time you

Channel: NSCA

Views: 10,646

Rating: 4.9133573 out of 5

Keywords: NSCA, National Strength and Conditioning Association, strength training, Structural Adaptations, Hormonal Response, Arch Collapse, Program Design, Foot Strength

Id: G0NjdAHcvxI

Length: 50min 59sec (3059 seconds)

Published: Fri Aug 28 2020