Exploring Eccentrics and Gymnastics with Anthony Cockrill

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Exploring people, exploring our body system of these ideas, and you can hear from different angles.
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Like these kids don't want to be there.
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Perception is the engine that drives our entire career.
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On today's episode of the Performance Explore project, I have Anthony Cockerel, Director of Volleyball Sports Performance.
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He takes me through his off-season progression, working athletes through these gymnastics protocols, then transitioning to long duration overcoming isometrics, sub-max eccentrics, using a three-position yielding isometric, and then max eccentrics using weight releasers.
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I'm really excited to jump into this session.
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I think you guys are going to love it.
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Let's get into it.
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So just coming off an off-season with SMU volleyball, top 10 program of the country, getting in the ACC, doing well.
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What was that progression like?
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It's been fun because it's going so fast with a ton of support from Dallas, the community, uh SMU athletics and administration.
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But the standards for us don't change.
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We're trying to win a national championship with this new era of college athletics.
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You're bringing in kids every year, basically rosters turning over.
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So from my perspective, things don't really change.
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We want to be the most physical team in America, just the time frame changes.
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You have to do it in a year now instead of four years.
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So hence why training kind of looks a little more aggressive sooner, because you're trying to get the most adaptations as soon as possible.
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In volleyball, physicality wins at a high level.
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You win a lot of matches purely by just jumping higher and hitting harder than people.
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Stuff they don't see in their own gym.
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Obviously, skill matters, but physicality can take you far.
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So this idea for me of like trying to add as much value and impact on winning and losing, I think I can do so with that because you can control the variables that impact jumping high and hitting hard.
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So from that standpoint, nothing really changes.
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We just have better athletes now.
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So the fun part is the outputs look a little more extreme because you get uh from a genetic ceiling standpoint when you're recruiting better kids, usually it's because their genetic ceilings are higher for physicality.
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Um so hence why adaptation may be more extreme when you get these crazy jump heights, kids touching 11 feet, um, things along those lines, you know.
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So um, from my standpoint, nothing changes, just refining it until it's perfect and we're winning a national championship.
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So I know obviously there's an expectation with the team now you guys are playing well, and obviously the recruits you're getting in, but it is this faster cycle now because of NIL and the stress of that.
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Where do you start when the girls come in?
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Like where do you start at with that program?
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Yeah, so uh we we know where we're gonna go, so it's just working backwards from that standpoint.
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So the if the goal is to jump high, and obviously without that being said, stay as healthy as possible.
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You can't you can't win if kids are on the court as you go unspoken.
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Um, but more nuanced with physicality.
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The most important thing is just body awareness, kinesthetic awareness.
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It's really hard to train well if you can't move well.
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Um, so starting from square one, learning how to what we deem moving well for the things we want to do within training and the skill of sport.
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Um, so with that, that's where like the introduction of remedial gymnastics come in.
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Um a lot of isolated joint mobility with the FRC-esque training.
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And then just a technical standpoint of learning how we want to train and the things that are gonna move the needle for us.
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So we take about a four to six week period of introduction.
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We call it an acclimization phase, getting used to how we train and the intent of training.
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Um, where one, we're trying to refine the skills within the weight room, like the things of the squat, the chin up, the push-up, all those nuances of how we want it to be done and the sensations that should come of it, um, more so for the advanced methods to come later down through the end of the offseason in the summer.
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Um but early on, it's it's identifying any limiting factors in training, whether it, whether it's mobility, whether it's intent, you'll want to train.
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Um, if you've never been exposed to intentful hard training, getting accustomed to that uh because it can be really uncomfortable.
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And if you back out of hard training, like it just doesn't work in our program.
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So uh a lot of it's that just identifying the restriction, whether it's physical or mental.
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Uh are you able to handle hard training, or is there like a general physical restriction, whether it's mobility at the shoulder, the knee, and the ankle, and how can we address that?
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Or more nuanced, maybe it's a health issue.
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Um, we do some extensive like blood paneling.
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So maybe it's like a health and identifying factors in your life outside of the gym.
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Uh, nutrition, sleep, your ability to manage stress.
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So early on, it's identifying those as soon as possible.
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So it's not a limiting factor.
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Obviously, in the season when we don't want anything to hinder what's the most important thing, which is playing volleyball.
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Gymnastics are super valuable because we really value kinesthetic awareness, body awareness.
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Um, the best athletes in the world are elite with where their body's at in space, handling chaos no matter what.
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This is, I think, the easiest entry point from a learning standpoint.
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Uh, success leaps clues.
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Gymnasts, I think, have the best body awareness in the world.
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So we try to take what from works, and I think gymnastics is that.
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Uh, so starting from the ground, we always start with something with the spine and the ribcage.
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So uh we start with this tucked roll because in uh in gymnastics, there's there there's shapes that matter.
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Uh the first one we're gonna talk about is a tuck, which is gonna be in this roll.
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So you're gonna start actually sitting on your butt.
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So with this tuck, you're gonna you're gonna close this gap as much as possible, hold the shins and keep space between your knees.
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Now, the the focus here is we're trying to create as much space between the shoulder blades to round this space out, and then we want to tuck the chin down.
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So we're trying to create as much flexion, as much space in the rib cage as you can because we want this roll to be as smooth as possible.
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Okay.
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Now we're not gonna go all the way up onto the neck, you're just going into the mid-back.
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But as you're transitioning into the ground, you're maintaining this deep hip flexion, maintaining the shoulder blades protracted, maintaining this nice round spine.
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And we're just having these smooth rolls from the shoulder blades into the bud, just back and forth, and all the way back sitting up.
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Yeah, try to get back to the feet.
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Yes.
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So you've got to find a way to keep tension in the midline to keep the thighs up and keep protracting away to keep that round, smooth roll in the back.
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And we usually go for about 20 reps of this, just keep in the space, it should be nice and smooth.
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Keep tension in the midline, holding that tuck.
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So the the idea here is try to create as much awareness between the mid-back.
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Understand it's okay to have this nice flexed mid-back.
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Uh, because in reality, as we're doing any overhead work, anything with the shoulder, uh, this rib cage has to protract and it has to be around.
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Uh, this idea of uh it's a lot more difficult than this.
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Yeah, yeah, yeah.
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But it looks to kind of keep that space in the back of the exactly.
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It's this idea of like these convex and concave surfaces with the shoulder blades.
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Like you need space for these shoulder blades to glide against the ribcage.
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If that rib cage is flat and extended, there's not a ton of room.
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So it's a great like entry to understand the sensation of what that feels like with dynamic movement.
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And on top of, we're trying to address again this tuck position that's gonna be uh necessary as you progress gymnastics movements on.
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So uh very remedial with the tuck uh because we're trying to find the midline tension because it's gonna show up in everything we do and progress on.
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So, for example, like an L sit, you're gonna you're gonna have to have the ability to create midline tension with the tuck.
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And then also with an L sit, it's not this like perfectly upright L.
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You're more protracted and it's more like a V than anything.
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So still understanding the sensation of uh being able to actively protract while keeping the midline tension.
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Uh, hence why I really value uh this tucked roll to start out with just kind of understanding sensation.
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Sometimes it's it's not just sets, reps, intensity, a lot of times it's just to say sensation.
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Also, the next position is a straddle.
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All right.
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Uh so we're still gonna start in this tucked roll.
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Now the straddle is more isolated in the hip, uh, trying to find the adductors and internal rotation a little bit.
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So you're going transitioning from this tucked roll, the legs are gonna go wide into a V and think of pancake.
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Like you're trying to touch your chest to the ground, but using the momentum from the roll to create space into the bottom.
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So as you go forward, legs go wide, reach down the middle.
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But I start still starting this.
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Still, same tuck, same protracted round position as you roll back, and then you're reaching down the middle.
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Legs go wide, use the momentum to pull yourself down the middle.
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And then try to create more momentum to go deeper into that end range.
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So use the momentum from the roll to get deep into the bottom.
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Moving a little fast into that roll.
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But still stay rounded, legs go wide, find the rhythm to get the momentum.
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Yes.
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And then we're going again.
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More momentum, more, more pull into the bottom.
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Yes.
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And be able to create midline tension again, still stay round.
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Transition from the straddle back into that tuck.
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Yes.
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Going wide, still stay rounded, smooth rolling to the bottom.
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One more is fine.
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Yes, sir.
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I actually feel that a ton.
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Yeah, and it's in my like just trying to maintain that, not just flopping to the ground, exactly, but staying in that hip flexion.
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Yeah, you're gonna get a lot of that, like when you start transitioning through these shapes, is like you you regress to what you know, and a lot of it's gonna be like these extended patterns, and you're gonna start instead of seeing this round, smoother roll, just slamming into the ground, and then you lose all momentum.
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Uh so trying to again transition from straddle to the tuck, being able to transition back into that protracted round position, and then obviously you're just adding scale, you're just compounding layers on top of it.
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So uh the biggest thing, straddle wide, use momentum.
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We're gonna focus on shoulder extension.
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Uh, so obviously, like your humus going behind your rib cage.
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Uh, so we'll start just purely at the joint capsule using like FRC-esque modality.
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So have you lay on your stomach?
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Uh so when we're trying to isolate anything, the biggest thing is you want to basically constrain other parts of the body that are probably gonna compensate.
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Usually, in something like this, where we're trying to create extension, uh, the spine and the low back is gonna want to compensate the most.
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So to fight that, I mean after you put your knees wide and cross your feet, like you're talking to your uh girlfriend on the phone here.
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Yo, this is a you can this is a compromised position.
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Come a little closer, come a little closer with the knees so you can get your feet a little higher up under your butt.
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So the idea here is now this is gonna help keep your pelvis down and keep it at.
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Yep, that's what you're saying.
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And then from here, you're gonna think like a bottom of push-up, you're gonna make fists and they're gonna go right under your armpits.
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And then you can always you can already see this idea of where the low back can start to take a lot of this.
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Yep.
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Um, so what you want to do is obviously with the rib cage, you're gonna drive the rib cage down and keep that same midline tension you had in the tuck.
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You shouldn't be working too hard quite yet.
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Okay.
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Uh so from here, you're gonna keep the neck as long as possible.
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So think making a double chin.
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We're gonna keep the spine long and think reaching your head as long as possible.
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Okay.
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Uh now, a lot of times people will say, I want you to retract the shoulder blades and pull these suckers back and don't let it happen.
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Uh, but realistically, within shoulder extension, these things are gonna elevate a little bit, and honestly, the humerus is gonna close the gap on the floor as you go into extension, which is not necessarily a bad thing.
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Uh, we're trying to keep the bandwidth wide, especially at like the gleno humoral joint.
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It's like a big ball and socket that has a ton of range of motion.
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So we want to embrace that.
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Uh, so with this, the first idea is again keep midline tension, take a big breath, squeeze your abs, keep the neck long.
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And now we want to squeeze your fists as hard as you can and make sure you're shallow breathing the whole time.
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From here, you want to just hover the fists off the ground, just a millimeter.
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Keep holding that midline tension.
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Now, from here, you want to extend and squeeze the tricep as hard as you can.
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Squeeze, squeeze, squeeze hard.
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Keep those hands high.
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And then you're gonna go back and you're gonna keep hovering the fist, keep the midline tension hard.
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Keep hovering, keep hovering, and now extend, squeeze that tricep hard, let the humerus go to the ground.
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Squeeze hard, hard, hard, hard, hard back.
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Keep hovering, keep hovering, keep hovering.
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And again, extend, squeeze that tricep part, let the humerus go down.
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Squeeze hard, hard, hard, hard, hard back, keep hovering and relax.
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Uh yeah, it'll it'll get you.
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Yeah, definitely.
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I I like that cue of um crossing the legs though.
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It doesn't allow my low back to kind of extend.
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That's gonna that's gonna be the biggest compensation.
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Uh, in the past, when we have the legs straight, I do see kids' feet start coming off the ground.
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Obviously, that means they're like extending the hip and the low back, and like this is we're trying to isolate the shoulder.
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So you gotta take these things out of it.
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Uh so just easy cue, any like ground-based thing where you want to like really isolate, like for example, again, the joint capsule with the shoulder, uh, you have to take the low back out of it because everybody's gonna compensate into extension to get more range in the upper body because they lack probably space at the shoulder joint, yeah, or thoracic extension, or their shoulder blades don't move.
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It's always more than likely gonna come from the pelvis and the low back.
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So easy cue to fix that.
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Now we're gonna go like more global, integrating it more into like our gymnastics.
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So we'll use a crab.
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Okay.
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Uh so you're gonna sit on your butt.
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Most everybody's done something like this.
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This is not reinventing the wheel.
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Uh, so palms are gonna go flat on the ground.
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You want to think knees are 90.
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And from here, we'll just start with like these.
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Uh we'll we'll call it an isometric.
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It's not a true isometric, you're just holding this position.
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From here, we're gonna keep the elbows straight.
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Now you're just gonna extend the hips and the hips.
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Oh man, this is my this is my the death of the thing.
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From here, from here, let the let the hands go as wide as you need to make up for the lack thereof.
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Yeah, so hips are gonna go high and you're just breathing.
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And you wanna be active as possible, pushing the hands down and keep the feet flat on the ground, and obviously just trying to keep the hips high and keep that midline tension just like that tuck.
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So you're actively breathing, and then we'll relax.
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Then we're gonna go again.
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We'll do another rep.
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Yo, tables have never been forte.
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So, no, it's it's usually honestly, it's a shoulder thing.
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Yeah, if you're lacking extension, uh, you're gonna try to make up for it by getting your belly button really high again, finding extension elsewhere.
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So it's always coming from the spine.
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So, usually it's a lack thereof of probably starting with the joint capsule and then working out like tissue restriction, probably whether it's in a lot of times a tricep, the tricep's a big player in extension, hence why we get that elbow hinge going.
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Yeah.
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Uh, so that's where, like, if you have the ability, like joint by joint assessing, you can isolate some of that stuff.
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Uh, realistically, the college setting, you don't really have that capacity.
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Um, but you can I this is like a great assessment of thereof.
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You can really identify a lack thereof shoulder extension as something as similar as a simple as a crab.
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Yeah.
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So we'll go again.
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Hips are gonna go high, breathe, keep that active midline tension.
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Try to relax your necks a little bit.
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Don't be so tense in the neck and keep active with the hands, keep squeezing the butt, keep the hips high, keep the midline tension, keep active with the feet pushing down and relax.
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Not bad.
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Not bad.
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Don't lie to me.
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That was bad.
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I've seen worse, surprisingly enough.
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Don't worry.
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Yeah.
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Uh so from here, we're just integrating more, you know, kind of still like now.
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We're just gonna go more global with the shoulder, not necessarily extension.
00:13:47.440 --> 00:13:51.840
I think a lot of times extension is the limiting factor in a lot of things we're gonna do.
00:13:51.919 --> 00:13:54.080
Uh so like a perfect example is a push-up.
00:13:54.240 --> 00:13:54.399
Yep.
00:13:54.480 --> 00:13:59.200
Um, so if you're lacking shoulder extension and working through a full range of motion, what's gonna compensate most of the time?
00:13:59.279 --> 00:14:02.320
You're gonna get too elevated where you're dumping the humerus too much.
00:14:02.559 --> 00:14:07.840
And in an exercise like that, we're trying to maybe isolate specific tissue, like the pecs and the tricep.
00:14:08.320 --> 00:14:12.559
Again, if you're if you're dumping that shoulder forward, the pecs stays shortened, it's coming from somewhere else.
00:14:12.639 --> 00:14:16.639
Uh, with the goal of like any traditional movement like that, maybe that's probably not the goal.
00:14:16.720 --> 00:14:22.000
Uh, but for the goal, like like we were just doing with the elbow hinge or trying to isolate specific extension, that's fine.
00:14:22.159 --> 00:14:24.720
So, next we're gonna go is we're gonna go in a crab and a reach.
00:14:24.799 --> 00:14:24.960
Okay.
00:14:25.039 --> 00:14:30.639
So same positions, um, but I'm gonna have you start on the left, and you want to think you're gonna keep both hands down to start.
00:14:30.720 --> 00:14:33.039
You're gonna let the hips go high again, just like we started.
00:14:33.120 --> 00:14:33.279
Yep.
00:14:33.440 --> 00:14:34.720
So hips go high and breathe.
00:14:34.879 --> 00:14:37.679
And then from here, you're gonna reach this hand right above the opposite hand.
00:14:37.759 --> 00:14:40.480
So you're gonna keep this a straight line and keep the pelvis high.
00:14:40.639 --> 00:14:43.039
So from here, you don't want to shift the pelvis too much over.
00:14:43.200 --> 00:14:43.360
Okay.
00:14:43.519 --> 00:14:49.279
So now we're starting to rotate the mid back, be active in the hand, and you're trying to create as much space between your fingers as you can.
00:14:49.440 --> 00:14:53.279
Keep your eyes forward, looking straight at yourself, keep the eyes forward, keep reaching, be active.
00:14:53.360 --> 00:14:56.879
So all the pressure is going into that hand, and try to keep the pelvis out of this.
00:14:56.960 --> 00:14:58.399
So don't turn so much over.
00:14:58.480 --> 00:14:59.679
And then we'll relax.
00:14:59.759 --> 00:15:02.879
And then from there, we'd go obviously into the other side, reaching up.
00:15:03.039 --> 00:15:03.679
Same idea.
00:15:03.840 --> 00:15:05.679
You don't want the pelvis to get too involved.
00:15:05.840 --> 00:15:07.360
Keep the pelvis up, be active.
00:15:07.440 --> 00:15:20.000
Try to find the rotation coming from the mid-back, keep creating as much space as you can between the hands, still be active in the feet, keep rotating the chest and eyes over, keep active, be reaching, keep reaching and breathing, keep reaching and breathing, and relax.
00:15:21.279 --> 00:15:22.480
I can rotate in the spine.
00:15:22.559 --> 00:15:23.679
That that's that's a little bit easier.
00:15:24.879 --> 00:15:26.720
Instead of just getting that extended position, shoulder.
00:15:27.039 --> 00:15:33.440
In reality, I mean, obviously, your shoulder is probably the most mobile joint in your body, the hip, obviously, bond socket, they have more degrees of freedom.
00:15:33.519 --> 00:15:36.080
Um, but this this idea of just use it or lose it.
00:15:36.159 --> 00:15:40.799
If you're not getting exposed into those extreme end ranges, one thing passively, but with tension.
00:15:40.879 --> 00:15:45.039
Uh, so similar to things like we just done, you're creating a lot of tension to get into these end ranges.
00:15:45.120 --> 00:15:46.960
Uh, that's where the the lose it part comes.
00:15:47.120 --> 00:15:51.679
A lot of people can passively get into those positions hanging from a chin of bar, sitting in the bottom of the push-up.
00:15:51.840 --> 00:15:54.320
Uh, but again, trying to connect the brain to tissue.
00:15:54.399 --> 00:15:55.840
You know, you need lines of tension.
00:15:56.000 --> 00:15:58.000
So hence why I think like things are good like this.
00:15:58.080 --> 00:16:01.679
Um, but a lot of times people kind of get mindless, you know, they're just going through the reps, you know.
00:16:01.759 --> 00:16:04.720
I think the easiest thing to drive intensity is time.
00:16:04.799 --> 00:16:06.720
Uh, just extend the periods of time you're holding.
00:16:06.879 --> 00:16:09.759
You know, again, we're trying to create sensation more than anything.
00:16:09.919 --> 00:16:14.720
We want to feel the tissues that need to feel, uh, you want to feel the joint positions where they need to be in position.
00:16:14.879 --> 00:16:16.960
The last thing I really like to do is a handstand.
00:16:17.200 --> 00:16:17.360
Okay.
00:16:17.440 --> 00:16:22.879
Uh still obviously isolating the shoulder, but this is gonna be more of like a torso deal than anything.
00:16:23.039 --> 00:16:28.320
So, another shape you have in this idea of remedial gymnastics is this hollow body position.
00:16:28.480 --> 00:16:34.320
Uh, we all kind of coach this in some nuance, this idea of keeping the ribs over the pelvis, you know, like a hollow hold, that idea.
00:16:34.480 --> 00:16:36.559
And that shows up in all these like gymnastics shapes.
00:16:36.639 --> 00:16:44.720
And honestly, sport, if you need to create midline tension on impact, anything, those lines, you're gonna you're gonna find the midline creating tension in this hollow body position.
00:16:44.879 --> 00:16:47.279
Uh, for example, in like a in volleyball.
00:16:47.360 --> 00:16:52.480
Um, so like an outside hitter, they're gonna get most of their power finishing through this hollow body position.
00:16:52.559 --> 00:16:56.320
So it shows up in all sport in some capacity, not just gymnastics.
00:16:56.480 --> 00:17:02.000
So hence why we try to harp hard on these remedial shapes in gymnastics, uh, because they show up everywhere.
00:17:02.159 --> 00:17:03.840
And again, the idea is just sensation.
00:17:03.919 --> 00:17:14.240
Know what the that sensation of this hollow body position is, so you can reference it as we get more into this technical skill in the weight room, and then it becomes subconscious in sports, where hopefully you're not cueing those things on.
00:17:14.480 --> 00:17:25.920
So, our most remedial version, you could probably get more remedial with this kind of deal, it's like a down dog idea if uh maybe the mobility is lacking somewhere, or they've just never been overhead in that capacity.
00:17:26.079 --> 00:17:29.599
Uh, I find a lot of times it's like volleyball athletes, you know.
00:17:29.680 --> 00:17:35.200
I think um they're they're exposed uh early on to dance, cheer, gymnastics, so they have this experience.
00:17:35.279 --> 00:17:39.359
So you can be a little more aggressive jumping into something like this, this handstand.
00:17:39.519 --> 00:17:44.000
Um, so how we're gonna do this is we're gonna we're gonna go into this L'd position almost.
00:17:44.079 --> 00:17:46.480
So the feet are gonna go elevated on the box.
00:17:47.440 --> 00:17:50.960
From here, you're gonna walk the feet back just a little more.
00:17:51.119 --> 00:17:54.400
We want to keep these toes extended if you can move your feet together.
00:17:54.640 --> 00:17:58.960
And then from here, we want to walk the hands back where the pelvis is gonna go right there.
00:17:59.039 --> 00:17:59.440
That's perfect.
00:17:59.519 --> 00:18:00.720
We don't go any more than this.
00:18:00.880 --> 00:18:06.640
Now, the limiting factor right off the bat's gonna be the hammis, hence why you start bending the knees, which is okay, that's not the point of the handstand.
00:18:06.720 --> 00:18:10.559
Uh, but the most important part of this handstand is gonna be this hollow body position.
00:18:10.720 --> 00:18:20.640
So, this idea, like we just talked about in that tuck position, being able to protract and now elevate because you're active with the hands, putting force into the ground, and be able to keep your ribs over your pelvis.
00:18:20.720 --> 00:18:24.400
So, when you're doing this handstand, the biggest compensation is gonna be again extension.
00:18:24.480 --> 00:18:27.119
You're gonna see this pelvis get way over the head.
00:18:27.279 --> 00:18:34.400
Uh, you're gonna see no protraction, these shoulders are gonna come together, and they're just relying on that gleno humor joint, just smashing into the bone to bone.
00:18:34.559 --> 00:18:35.759
You can relax, don't worry.
00:18:38.079 --> 00:18:40.880
Uh so get to your point faster, Anthony.
00:18:41.119 --> 00:18:41.759
Jesus.
00:18:43.039 --> 00:18:43.759
Respect.
00:18:44.079 --> 00:18:51.200
Uh I'm trying ideally, like we'd start with like a 20-second hold, you know, and we'll progress on within as soon as I roughly get 30 seconds.
00:18:51.279 --> 00:18:55.759
Uh, the limiting factor is honestly gonna be blood rushing to the head, kids get a little wary, it is what it is.
00:18:55.839 --> 00:19:00.640
Uh, but the idea, the most important thing in the hand standing is not the hands, it's the hollow body position.
00:19:00.799 --> 00:19:14.160
Uh again, when we're trying to set uh bone positions and joints into the uh, I don't want to say the most efficient way, um, but the most stable way to be overhead is you need to again have the ability to round that rib cage out.
00:19:14.240 --> 00:19:28.640
Can't can it uh be round enough where the shoulder base can glide overhead actively, protract, keep the midline tension, and now you're setting that glenal humor joint up to be as stable as possible overhead instead of just being passive, everything's dumping and you're just holding on for dear life.
00:19:28.720 --> 00:19:29.759
So let's go one more time.
00:19:29.839 --> 00:19:33.039
I'm gonna have your hand move your hands a little closer, think biceps to the ear.
00:19:33.119 --> 00:19:33.200
Okay.
00:19:33.440 --> 00:19:34.319
As much as it's comfortable.
00:19:34.400 --> 00:19:41.119
We don't ever want to work through pain, um, but start challenging uh shoulder flexion by moving the biceps towards the ear.
00:19:41.440 --> 00:19:43.599
Don't worry, don't worry about the hamstrings.
00:19:44.000 --> 00:19:45.839
The knees can be bent as much as possible.
00:19:46.000 --> 00:19:55.279
The the biggest thing again is midline tension, keeping the ribs down, feel yourself protract these things away and then start elevating towards the ears, active with the hands.
00:19:55.359 --> 00:19:57.119
Obviously, the triceps are being engaged.
00:19:57.200 --> 00:19:59.759
But do you have the ability to shallow breathe here?
00:19:59.920 --> 00:20:04.640
Uh, a lot of times the the limiting factor is if you can't breathe in this position, it's too much.
00:20:05.039 --> 00:20:07.200
So we'd have to regress away from this position.
00:20:07.279 --> 00:20:16.319
So if you can maintain midline tension, protracting, keeping this nice smooth uh upper back round and being able to breathe, that's in a great spot and relax.
00:20:18.000 --> 00:20:19.200
Holy crap.
00:20:19.440 --> 00:20:20.880
Yeah, no, I I love that.
00:20:20.960 --> 00:20:21.759
I completely agree.
00:20:21.920 --> 00:20:23.599
How do the girls respond to that?
00:20:23.680 --> 00:20:24.720
Like stuff like this.
00:20:25.039 --> 00:20:25.440
They love it.
00:20:25.519 --> 00:20:25.920
They love it.
00:20:26.079 --> 00:20:37.039
I think um in college athletics, like if we were using like a lot of times it's our warm-up, you know, if like we've got an upper body bias session, uh, we use these remedial gymnastics in the warm-up, and it's a lot more engaging.
00:20:37.200 --> 00:20:41.839
It beats your basic dynamic that gets really monotonous, everybody half-asses it.
00:20:41.920 --> 00:20:43.359
Yep, you get nothing out of it.
00:20:43.519 --> 00:20:57.359
And from here, now we're training like specific skills that are that are nuanced, maybe they haven't done it before, so the engagement's higher because it because in reality you're just playing, you know, like it brings you back to this like age, like you're six, ten years old, and you're just playing with your friends, BSing around.
00:20:57.440 --> 00:21:05.920
You know, it kind of triggers that mechanism of human nature, and then on top of it, you're learning a new skill, and it's a lot funner than just doing your basic toe touch, swinging your arms around.
00:21:06.400 --> 00:21:11.839
But in reality, like we're we're trying to really isolate specific skills and specific like bone positions and tissue.
00:21:11.920 --> 00:21:18.319
Uh, that in reality is gonna translate into these skills that we're gonna work on within the weight room, and honestly, translate into just life in general.
00:21:18.480 --> 00:21:22.240
Because I in reality, like we're just training human beings, we want them to be just healthy humans.
00:21:22.400 --> 00:21:25.599
When you have healthy humans, you have healthy athletes, not vice versa, ever.
00:21:25.920 --> 00:21:30.640
Um, so this is just that that idea just get you as globally healthy as possible.
00:21:30.720 --> 00:21:37.599
And I think these very remedial gymnastics are very entry-level, most anybody can do it, regress to progress as necessary.
00:21:37.680 --> 00:21:40.559
Uh, but they translate again to uh everything in sport.
00:21:40.640 --> 00:21:46.079
You see these same positions, you find these same sensations in training in the weight room, you find these same sensations.
00:21:46.240 --> 00:21:47.839
It's applicable across the board.
00:21:48.000 --> 00:21:50.160
And uh, but the biggest piece is the engagement.
00:21:50.240 --> 00:21:54.240
Like, like and kids like what they're doing, uh the intents obviously through the roof.
00:21:54.319 --> 00:21:55.839
Uh they look forward to these days.
00:21:55.920 --> 00:21:59.599
So, like during our in season, uh, we'll have a lot of like just gymnastic days.
00:21:59.680 --> 00:22:03.759
So A full hour of like gym gymnastics, like on a we consider like a low day.
00:22:03.920 --> 00:22:08.000
Uh, but obviously, you're still honing in on skills and things that are going to translate elsewhere.
00:22:08.079 --> 00:22:14.079
So on the introduction of the gymnastics stuff, that no offense, some of it was pretty difficult that you're taking me through, Anthony.
00:22:14.319 --> 00:22:16.480
Do you run into any like speed bumps with the girls?
00:22:16.640 --> 00:22:17.680
Like this might be new to them.
00:22:17.839 --> 00:22:22.960
Like the obviously volleyball is a poetic sport, in my opinion.
00:22:23.119 --> 00:22:25.359
It looks very, it just looks beautiful.
00:22:25.440 --> 00:22:30.559
It's the expression of movement, big flexion, big extension, big violent positions of the body.
00:22:30.720 --> 00:22:34.240
And they may have a gymnastics background because it does kind of look like that.
00:22:34.319 --> 00:22:39.200
But for the girls that didn't have that, how is that introduction of some of those gymnastics movements?
00:22:39.440 --> 00:22:41.039
Yeah, a lot of time it's fear-based.
00:22:41.119 --> 00:22:45.680
You know, you're scared to fail in front of your peers, um, embarrass yourself.
00:22:46.079 --> 00:22:48.079
These are young females, young girls.
00:22:48.160 --> 00:22:51.440
Uh, so that's a that's a real facet you have to take into account.
00:22:51.599 --> 00:22:56.160
So usually it's um a cognitive like limiting factor of fear, embarrassment.
00:22:56.319 --> 00:22:57.920
Um, but because in reality you're playing.
00:22:58.000 --> 00:23:04.319
So if you're seeing somebody that's like excelling in this new skill and maybe you're not excelling, uh it kind of brings them down.
00:23:04.480 --> 00:23:09.039
So getting out of the facet that this is just play, you know, like we're just having fun.
00:23:09.200 --> 00:23:10.960
Um for them, that that's the standpoint.
00:23:11.039 --> 00:23:16.319
I want them to feel like training is fun because when when you enjoy what you're doing, the intent comes with enjoyment.
00:23:16.559 --> 00:23:20.000
If you hate what you're doing, it's hard to be really intentful if you don't like any of it.
00:23:20.160 --> 00:23:25.279
Um, so starting with the mental aspect, just have them enjoy it, understand like we're we're really just playing.
00:23:25.359 --> 00:23:26.160
It's so remedial.
00:23:26.240 --> 00:23:27.680
This is stuff you probably did in kindergarten.
00:23:27.759 --> 00:23:31.599
You know, if you have that background, you kind of know the vernacular, it's not foreign.
00:23:31.759 --> 00:23:43.279
Um, but from there, you know, it's it's we really want to identify like these very remedial shapes that we talked about, the hollow, the pike, uh, things along those lines, and get them to understand those lines of tension more than anything.
00:23:43.440 --> 00:23:44.319
Understand the sensation.
00:23:44.400 --> 00:23:46.880
That's what this like early four to six weeks period is about.
00:23:46.960 --> 00:23:50.400
It's just understanding sensation, um, because that's gonna create awareness.
00:23:50.480 --> 00:23:54.640
If you can't have sensation, uh you can't have tension, you can't have awareness.
00:23:54.799 --> 00:23:59.119
So, first and foremost, identifying those factors after the mental hurdles are overcome.
00:23:59.200 --> 00:24:02.880
Uh, so with that, it's just identifying the sensations, you know, and letting them fail.
00:24:03.039 --> 00:24:08.880
Uh, like it's not gonna be perfect, especially with any new skill, it takes time and frequency before this skill is masquered.
00:24:08.960 --> 00:24:11.359
So hence why this period is four to six weeks long.
00:24:11.440 --> 00:24:13.680
So just consistent exposure to the skill.
00:24:13.839 --> 00:24:16.559
Frequency is a great driver if you want to get good at something really fast.
00:24:16.640 --> 00:24:19.920
So consistent exposures uh until these sensations come around.
00:24:20.079 --> 00:24:22.960
And as the sensations come around, we just start layering it.
00:24:23.039 --> 00:24:29.759
But but the biggest thing is just to keep it broad and fun, even though like I'm really intentful in the adaptations we're trying to accomplish.
00:24:29.839 --> 00:24:33.759
Uh, I may not voice that to them because honestly, they don't want to hear all the biomechanics talk.
00:24:33.839 --> 00:24:35.359
You know, that's not what they're here for.
00:24:35.519 --> 00:24:40.559
Um, just getting them to enjoy it first and foremost, understand it's fun, have them looking forward to it down the road.
00:24:40.720 --> 00:24:49.039
Uh, because that's when you can start uh adding complexity and layers into these nuanced movements and and then just refining the skill like you would coach any other skill.
00:24:49.200 --> 00:24:52.720
All movements a skill that needs refinement, it's never perfect off the bat.
00:24:52.799 --> 00:25:03.200
So just keep refining over time and understand like the time is the most valuable asset into refining skill, prolong the timeout, increase the frequency until the skill comes around, and then just add layer from there.
00:25:03.440 --> 00:25:09.359
I love that you said the fun, the enjoyment, getting them to want to come in is before the intent that they can imply.
00:25:09.519 --> 00:25:13.920
Because if they want to be there, obviously they're gonna give you more of what you're looking for.
00:25:14.079 --> 00:25:19.279
Is that something you've learned along the way for coaching as long as you have, or yeah, is that something you've always kind of led with?
00:25:19.519 --> 00:25:22.880
Yeah, I think it that and maybe my just innate personality.
00:25:23.039 --> 00:25:26.880
Uh, I feel like I can, I I think I can at least relate to them pretty well.
00:25:27.039 --> 00:25:29.599
Like I'm uh I'm easy to conversate with them.
00:25:29.680 --> 00:25:33.680
Um I want to get to the point where like we're like we're we're in sync, we're in unison.
00:25:34.000 --> 00:25:36.400
They know what to expect from me, I know what to expect from them.
00:25:36.559 --> 00:25:40.559
And it's a cohesive bond and honestly a friendship that hopefully it lasts once they leave.
00:25:40.799 --> 00:25:41.039
Love it.
00:25:41.279 --> 00:25:44.240
Um, because I I think the best coaches are the best people persons.
00:25:44.319 --> 00:25:44.480
Yeah.
00:25:44.640 --> 00:25:45.759
Or people people, I guess.
00:25:45.839 --> 00:25:56.640
Um, if you can interact with any human and articulate vernacular with any person, regardless of background, and uh relate to them in a facet where they trust you, uh, that's where you can start driving intent.
00:25:56.720 --> 00:25:58.480
Like, yeah, showing results are great.
00:25:58.559 --> 00:26:00.960
That kind of gets their foot in the door in the recruiting process.
00:26:01.200 --> 00:26:05.200
But if they don't like you and they don't enjoy being around you, like it none of that matters anymore.
00:26:05.279 --> 00:26:06.240
They're not gonna enjoy training.
00:26:06.319 --> 00:26:07.519
The intent's out the window.
00:26:07.599 --> 00:26:17.599
So, man, it's just being a good person, relating to them, talking to them about stuff that isn't voluble in training in school, like actually ask about their life and their family, you know, and their interests.
00:26:17.759 --> 00:26:21.119
Um, that's what's gonna drive the relationship that drives intent.
00:26:21.279 --> 00:26:25.599
I had a coach ask me a couple months ago and they were like, what is what makes a good coach?
00:26:25.759 --> 00:26:29.759
And I was like, Well, obviously, we're being compared to wins and losses, health, availability.
00:26:30.240 --> 00:26:36.400
But ultimately, when I think about that transcendent relationship, is are you getting invited to their wedding in five years?
00:26:36.480 --> 00:26:36.640
Yeah.
00:26:36.880 --> 00:26:40.160
Are you getting the text message that they're pregnant or they're getting married?
00:26:40.319 --> 00:26:41.680
Like, are you getting those?
00:26:42.079 --> 00:26:43.839
Did you make an actual impact on them?
00:26:43.920 --> 00:26:47.759
Like you said, like those, those are the relationships that I seek out.
00:26:47.920 --> 00:26:49.359
Yeah, that's how you know you did something right.
00:26:49.519 --> 00:26:55.200
You know, when when kids still hold contact, when they're pros and they're living their lives, you know, starting families, having weddings, you know.
00:26:55.279 --> 00:26:56.720
That's what I really look forward to.
00:26:56.799 --> 00:27:05.920
And that makes me it's it's fulfilling, you know, like you had an impact on somebody's life enough for them to include you once they're out of this like blip of the radar.
00:27:06.160 --> 00:27:06.319
Exactly.
00:27:06.480 --> 00:27:07.519
Uh that's that's the end goal.
00:27:07.599 --> 00:27:11.759
Yeah, winning and losing fun, sport that comes and goes, but the people they they don't.
00:27:11.920 --> 00:27:14.559
Like it's a revolving door of new humans every year.
00:27:14.720 --> 00:27:25.599
But uh sometimes those relationships fickle away, but the the ones that stick around for a lifetime, uh, as just human nature, like that's what you crave is relationships and interaction with community.
00:27:25.759 --> 00:27:29.759
So for that to last as long as it does for some kids, like that's what it's all about.
00:27:30.079 --> 00:27:39.599
So you're building relationships in the off-season, obviously, with the athletes to foster that professional growth, but also building relationships with them within their bodies, right?
00:27:39.680 --> 00:27:40.799
Like having control of the body.
00:27:40.880 --> 00:27:47.680
So after we transit, you know, transition out of the gymnastics, what would be the next, I guess, block or or what you're working towards?
00:27:47.920 --> 00:27:50.079
So just kind of macro working backwards.
00:27:50.160 --> 00:27:54.720
If the goal is physicality, so in volleyball, physicality's term, jumping eye and hitting hard.
00:27:54.880 --> 00:28:02.480
Um, so if the goal is to be more physical, uh there's two facets, or three really, that I think the most important is the genetic ceiling.
00:28:02.559 --> 00:28:03.759
That's always gonna be the limiting factor.
00:28:03.839 --> 00:28:04.960
Some people got it, some people don't.
00:28:05.039 --> 00:28:06.240
It just it is what it is.
00:28:06.400 --> 00:28:13.759
And then the next facet is gonna be the technical skill of the approach or the arm swing, uh, refining that skill to be as efficient as possible.
00:28:13.920 --> 00:28:21.039
Um, and then the last thing is the the structures that make up what the skill is using, uh, which is what we can really have our fingertips on.
00:28:21.119 --> 00:28:22.960
Um, so identifying the structures.
00:28:23.119 --> 00:28:28.799
So for me, I think the most important structure is gonna be the stretch shortening cycle, which is very multifaceted.
00:28:28.880 --> 00:28:30.720
Um, it's very nuanced.
00:28:30.799 --> 00:28:32.640
There's a lot of players that play into that.
00:28:32.720 --> 00:28:36.319
Um, it's not just the tendon's ability to store and release energy.
00:28:36.400 --> 00:28:45.519
You're you have these proprioceptors within the muscle cell of like the muscle spindles that play into that, and even more so on like the sarcomeria of the Titan that acts like a microtendon.
00:28:45.680 --> 00:28:48.960
And there's all these facets that play into the stretch shortening cycle.
00:28:49.039 --> 00:28:55.599
Uh so now that we've identified these structures and facets that are going to play into that, it's like how do we drive adaptations into these?
00:28:55.680 --> 00:29:00.400
They're really just passive structures, tendons, tighten, uh, the muscle spindle, they're all passive.
00:29:00.559 --> 00:29:08.799
Obviously, uh muscle tissue is contractile tissue and it has a role, but the passive structures are what drives efficiency and outputs in the stretch shortening cycle.
00:29:08.960 --> 00:29:12.240
So now the way we've identified the structures, like how do we develop that?
00:29:12.400 --> 00:29:21.759
Uh so working backwards is um we've we've identified that the eccentric contraction is gonna be the most potent to drive serious adaptation into these passive structures.
00:29:22.000 --> 00:29:25.680
Um, so we obviously don't want to jump just right into weight releasers.
00:29:25.839 --> 00:29:34.640
Uh, like it'd be great if you could, but you have to work into your contractile tissue and your nervous system's ability to handle that intensive training.
00:29:34.799 --> 00:29:47.119
Um, so as you're refining the skill, the movements you're gonna use to drive the adaptations through the eccentric, um, you also have to make sure like the contractile tissue, these passive structures in your nervous system can handle that style of training.
00:29:47.279 --> 00:29:56.720
Uh, so this idea of why we're doing these remedial gymnastics, we're doing uh a lot of long-duration yielding isometrics, um, like extreme, two, three, four minutes in a position.
00:29:56.880 --> 00:30:01.279
Um, because I really think like there's truly two contraction types.
00:30:01.440 --> 00:30:05.200
I think the isometric falls in between uh yielding or overcoming.
00:30:05.279 --> 00:30:11.359
Uh, yielding is gonna bias eccentric adaptations because you're uh the contraction is going with gravity in the same way the eccentric is.
00:30:11.440 --> 00:30:17.359
And an overcoming isometric, you're trying to shorten against gravity the same way a concentric is, and the adaptations bias concentric.
00:30:17.440 --> 00:30:21.920
So you find this small middle ground where I think the isometric is not truly its own.
00:30:22.000 --> 00:30:33.119
Uh so it will bias yielding isometrics early as the most remedial form of an eccentric, um, where we're gonna try to get in these upmost lengthened positions because we're trying to alter the the fourth length curve of the muscle cell.
00:30:33.279 --> 00:30:37.519
Uh, for us, we're trying to create efficient movers early, this global awareness of body.
00:30:37.599 --> 00:30:41.039
So you need to be able to get into end ranges of motion and create tension.
00:30:41.119 --> 00:30:51.279
Uh, so with that, most all of our yielding isometrics are gonna be in these extreme end ranges because we're trying to alter the length tension curve by able to contract and create tension in the end ranges that are sustainable.
00:30:51.440 --> 00:30:57.920
Uh to in the in the macro, be able to have stability when we're overloading these things and getting more complexity.
00:30:58.079 --> 00:31:03.599
So uh, if we want stability in the end ranges, yielding isometrics are a great intro to that.
00:31:03.839 --> 00:31:09.440
And uh, like anything, you don't you don't need load or uh anything, the driver of intensity is time.
00:31:09.599 --> 00:31:12.880
So instead of progressing positions and loading, we just progress time.
00:31:12.960 --> 00:31:15.039
We compound two, three to four minutes.
00:31:15.200 --> 00:31:29.599
And um, so for a split squat, for example, if we're doing uh yielding isometric in a split squat and we're trying to bias uh the end range of knee flexion, trying to create proximal and distal adaptation to create length and add sarcomeres to create mobility.
00:31:29.759 --> 00:31:33.519
Um, so we'll get in this end range position and we would like to go off a deficit.
00:31:33.599 --> 00:31:42.720
So now the pelvis is kind of sinking deeper into this end range, so you're getting obviously an adaptation on the opposite end of the quad and like the rectus femoris and getting uh that knee behind the pelvis.
00:31:42.880 --> 00:31:47.599
So you're creating length there and obviously length in the proximal end of knee flexion on the front knee.
00:31:47.680 --> 00:31:50.720
Uh at the end of the day, like the quads are a big player for jumping.
00:31:50.880 --> 00:31:55.839
Uh, you need to be the quads that you need to be as robust as possible, not just strong and powerful.
00:31:55.920 --> 00:32:01.119
Like, can they do all these things in every facet of range of motion from the end range to the shortest range?
00:32:01.440 --> 00:32:02.880
Are they capable to do all those things?
00:32:03.039 --> 00:32:08.400
Because sport is chaos, and you're gonna get exposed into those positions, whether it's a microsecond or longer.
00:32:08.559 --> 00:32:11.200
So exposing them early into those end ranges with time.
00:32:11.279 --> 00:32:15.519
So yielding isometrics, getting into these long duration yielding isometrics.
00:32:15.599 --> 00:32:17.599
Uh for the lower body, I really like a split squat.
00:32:17.680 --> 00:32:18.480
A lot of people do this.
00:32:18.559 --> 00:32:21.759
Um, we'll typically buy us like a polyquiness split squat.
00:32:21.839 --> 00:32:24.079
So the first variation is gonna be front foot elevated.
00:32:24.160 --> 00:32:24.319
Okay.
00:32:24.480 --> 00:32:25.839
So one foot is gonna go up.
00:32:26.079 --> 00:32:31.279
Now, the the most important thing here is gonna be one, getting your back knee behind the pelvis.
00:32:31.359 --> 00:32:36.000
We want to keep that hip extended as long as you can maintain this idea of this hollow body position.
00:32:36.079 --> 00:32:42.480
Again, translating gymnastics into all these skills, letting the knee go forward because we want to close knee flexion.
00:32:42.559 --> 00:32:44.240
It's okay if the heel drifts off.
00:32:44.319 --> 00:32:45.440
We don't want to be excessive.
00:32:45.519 --> 00:32:48.319
Okay, the back heel is gonna stay straight up.
00:32:48.559 --> 00:32:54.319
If you ever see the back heel drifting down towards the ground, that means they're offloading load into the back heel, which we don't want.
00:32:54.400 --> 00:32:56.000
We want to think like 80-20.
00:32:56.079 --> 00:32:56.240
Okay.
00:32:56.400 --> 00:33:01.039
So typically when we're holding this position, we're gonna hold for a cumulative of two minutes to start.
00:33:01.119 --> 00:33:06.240
Okay, I like to go 30 seconds on, 10 seconds off, 30 on, 10, 10 off, all on one leg before switching.
00:33:06.319 --> 00:33:06.559
Okay.
00:33:06.720 --> 00:33:08.400
Um, for here, we can go like five seconds.
00:33:08.559 --> 00:33:09.039
Yeah, perfect.
00:33:09.519 --> 00:33:09.759
Perfect.
00:33:09.920 --> 00:33:15.039
So from here, we'll keep the hands on the hips, find tension in the midline, and then from there, we're hovering that back knee.
00:33:15.119 --> 00:33:19.920
Just think millimeters off the ground, keep letting this knee come forward, forward, forward, forward.
00:33:20.000 --> 00:33:23.920
Yes, keep this hip extended so you're active in the pelvis and the ribs and you're breathing.
00:33:24.000 --> 00:33:26.319
So obviously, you're gonna find an extreme stretch on this.
00:33:26.480 --> 00:33:31.839
Or trying to keep this distal end of this quad working really hard and relax.
00:33:32.880 --> 00:33:40.319
So, as we as we progress this out over the course of six weeks, just adding complexity as they become more nuanced to the movement.
00:33:40.400 --> 00:33:42.720
And honestly, they're they're pretty limber to start out with.
00:33:42.799 --> 00:33:46.720
So, one thing we'll do is we'll add a box on the back foot.
00:33:46.880 --> 00:33:49.440
Okay, just getting a deeper range of motion of both hips.
00:33:49.680 --> 00:33:50.000
Exactly.
00:33:50.160 --> 00:33:55.759
Because over time, this is gonna turn into like a true eccentric where you're just fighting yourself, not touching the ground.
00:33:55.920 --> 00:34:07.359
So we're giving more space for the pelvis and the back knee to drift towards the ground, obviously putting more uh more like more tension on that trail rectus, and then obviously still closing knee flexion on the front leg.
00:34:07.440 --> 00:34:11.119
So, same setup, nothing changes, just now the back foot is elevated.
00:34:11.760 --> 00:34:18.800
And then from here, again, finding knee flexion, upright torso, and then from there, now we're hovering.
00:34:19.119 --> 00:34:26.800
Yes, and then you're just embracing it and letting don't just embrace gravity, letting your pelvis drift down, closing this gap.
00:34:27.039 --> 00:34:27.840
Same idea.
00:34:27.920 --> 00:34:29.039
You can relax.
00:34:29.519 --> 00:34:30.639
We'll hold this again.
00:34:30.800 --> 00:34:34.800
Idea 30 on 10 off accumulating two to three minutes.
00:34:34.880 --> 00:34:35.679
It's tough, it's tough.
00:34:36.000 --> 00:34:37.519
Two, you're holding that for two to three minutes.
00:34:37.679 --> 00:34:39.039
Yeah, yeah, it gets it gets hard.
00:34:39.599 --> 00:34:40.719
Dude, you are careful.
00:34:42.000 --> 00:34:46.960
Again, like like think when we're trying to create like the idea is you're trying to add circle mirrors and steers.
00:34:47.039 --> 00:34:49.039
You're creating length, you need extreme amounts of time.
00:34:49.280 --> 00:34:53.360
You need to have a high enough input to get for there a reason to be there in adaptation.
00:34:53.599 --> 00:34:54.159
Yeah, exactly.
00:34:54.239 --> 00:34:57.199
And I mean, it's one thing if you're loading time, it gets shorter, it's unloaded.
00:34:57.280 --> 00:35:00.639
So the the the intent is time, that's where intensity is coming from.
00:35:00.800 --> 00:35:07.280
Uh, last thing where we will add load, and now time might get shorter, where maybe we're only accumulating 60 seconds in total.
00:35:07.440 --> 00:35:09.840
Um, we'll go Jefferson style with the barbell.
00:35:09.920 --> 00:35:12.320
So we'll still stay both feet elevated.
00:35:12.719 --> 00:35:14.320
Bar is gonna go in the middle.
00:35:14.559 --> 00:35:15.840
I'm just holding this underneath me.
00:35:16.239 --> 00:35:25.519
Yep, arms are gonna trail, they're splitting right under the pelvis, and now the the tension is still the weight's under your pelvis, so gravity's still going down, nothing changes, it just becomes loaded.
00:35:26.639 --> 00:35:28.480
So, same exact setup.
00:35:31.280 --> 00:35:34.159
And then from here, still finding the midline tension.
00:35:34.239 --> 00:35:36.639
Yes, nice and upright, and we're hovering.
00:35:36.960 --> 00:35:46.159
Yes, and this same idea, keeping the hip extended, hollow bodied, 80% of the work on this front quad, keeping the torso upright and breathing, and relax.
00:35:47.760 --> 00:35:54.639
So it's just an idea of general to specific with time and complexity with the range of motion, and then obviously adding load.
00:35:54.800 --> 00:35:58.639
Once we get into like the loaded positions again, we won't work up to two minutes.
00:35:58.719 --> 00:36:04.239
It might be a minute cumulative of 20 on, 10 off instead of 30 on, 45 on, 60 on.
00:36:04.400 --> 00:36:19.119
So um, it's just this idea general to specific, with again the goal of just adding sarcomeres and series, length, awareness, because you're getting in these deeper end ranges and creating tension, which awareness is from there as we're this idea of progressing the eccentric contraction, um, general to specific.
00:36:19.199 --> 00:36:21.360
For us, specific is a stretch shortening cycle.
00:36:21.440 --> 00:36:24.320
Um, so we were doing time with the yielding isometrics.
00:36:24.400 --> 00:36:34.239
Now I've progressed to more technical skill with some maximal eccentrics, extending the lowers out six, eight, ten seconds, smooth into the bottom, and also the three-position yielding isometrics.
00:36:34.320 --> 00:36:38.719
Um, I like to view the three-position pauses almost like another way to overload with time.
00:36:38.880 --> 00:36:48.880
Uh, this allows us to obviously still work through the full range of motion, uh, but now you're isolating disadvantageous positions within the range of motion, specifically the mid-range and the bottom.
00:36:49.039 --> 00:36:57.360
Um, so now instead of like traditional concentric training where that eccentric might be a second, and that disadvantageous position is only getting a millisecond.
00:36:57.440 --> 00:37:02.719
Um, now we can overload that same load of you know, submaximal 60 to 80 percent.
00:37:02.800 --> 00:37:07.840
But now instead of a half a second, you're spending eight seconds, six seconds, four seconds in that disadvantageous range.
00:37:08.000 --> 00:37:13.679
And the the goal is still creating awareness because at this point in time we're still working on a technical skill, the squat or the chin up.
00:37:13.760 --> 00:37:26.239
Uh, but getting into these disadvantageous positions, still trying to find lines of tension, create a ton of awareness in these disadvantageous positions so you can still create tension where we want tension to come from and still produce force out of these extreme end ranges.
00:37:26.400 --> 00:37:33.280
So this idea of still trying to get the just the body as a whole as robust as possible to again handle advanced methods.
00:37:33.360 --> 00:37:38.000
So now we're working this idea of just general tissue with yielding isometrics.
00:37:38.079 --> 00:37:46.880
Now we're working more technical skill of weight room movements, but still overloading like uh specific lines of tension and specific skills like a squat and the quads, for example.
00:37:47.039 --> 00:37:52.159
From the squat standpoint, we I'm very Olympic style, so the torso angle should really never shift.
00:37:52.239 --> 00:37:54.079
And obviously, being on the slant board is gonna help that out.
00:37:54.159 --> 00:37:54.320
Yep.
00:37:54.480 --> 00:37:58.079
So we'll bias knees going forward first, so you're going a little too high.
00:37:58.159 --> 00:38:00.000
So saying just knees breaking.
00:38:00.079 --> 00:38:01.519
This is gonna be the first position.
00:38:01.679 --> 00:38:03.360
So try to keep your pelvis under you.
00:38:03.440 --> 00:38:04.960
So you're kind of shifting your pelvis forward.
00:38:05.039 --> 00:38:10.639
So it's that we'll go eight, and then we'll go 90 at the mid-range, which is gonna be the worst, but you're gonna keep pushing these knees forward.
00:38:10.719 --> 00:38:15.440
So we'll go eight there, and then obviously into the bottom position, trying to keep the knees forward.
00:38:15.519 --> 00:38:20.880
I'll honestly have you move your feet a little closer together so it'll get your hips out of it a little more and let the ankles move.
00:38:20.960 --> 00:38:21.920
Yeah, same idea.
00:38:22.079 --> 00:38:23.679
Eight, six, five, four, three, two, one.
00:38:23.920 --> 00:38:29.360
And as you stand up, this is where we get a little more maybe unique instead of just pushing down, so go back in the bottom.
00:38:29.519 --> 00:38:31.599
Think about pushing your knees forward to stand up.
00:38:31.760 --> 00:38:33.440
Knees go forward as you're standing up.
00:38:33.519 --> 00:38:40.159
Oh, so the idea is obviously all the tensions go in there with that Zercher setup, an aggressive setup, Anthony.
00:38:40.239 --> 00:38:42.960
I'm not gonna lie, it's not a fun position to hold.
00:38:43.119 --> 00:38:48.159
Um, and getting athletes, I know you've spent a lot of time now building trust, they understand why they're doing it.
00:38:48.320 --> 00:39:06.880
Do you run into any roadblocks getting these young ladies that uh I'm not saying they don't have a bunch of muscle on their arm, but that that bar can be pretty uncomfortable sitting there of either workarounds to get that or to get them, convince them that this is value, like this is important because this might be the first time they've ever held a bar like this.
00:39:07.039 --> 00:39:09.360
They've used to holding it on their back or maybe on the front.
00:39:09.440 --> 00:39:10.000
This is different.
00:39:10.159 --> 00:39:10.800
Yeah, yeah.
00:39:10.960 --> 00:39:11.920
I honestly know.
00:39:12.000 --> 00:39:14.320
I think it goes back to the relationship of trust building.
00:39:14.400 --> 00:39:21.280
And honestly, within the recruiting process, I'm lucky enough to like really sit down with these kids and explain like what's to come, and here's what can come of it.
00:39:21.440 --> 00:39:23.039
Uh, so like the results.
00:39:23.119 --> 00:39:26.559
Um, so they they understand the process, and this is part of the process.
00:39:26.719 --> 00:39:29.599
And we're a very process-oriented team, trying to stay in the process.
00:39:29.679 --> 00:39:31.519
So it's just part of it, and they know what to expect.
00:39:31.599 --> 00:39:37.360
Um, but as far as the bar, we'll we'll opt for a thicker bar, um, more surface area covering more, it is more comfortable.
00:39:37.440 --> 00:39:40.079
It's not perfect, but it's better than just a traditional barbell.
00:39:40.320 --> 00:39:43.280
Whether it's a thick bar or throw fat grips on, makes it a little more comfortable.
00:39:43.440 --> 00:39:50.400
And then just uh explaining why the zerture, I think it's really important to explain everything we're doing and why and the adaptations that come from and where it builds to.
00:39:50.559 --> 00:40:02.639
So uh I really value the zerture because it's less technical to teach people that are just now learning to squat, which most of these kids are probably in, at least how we're gonna squat, um, with a really like upright torso and very like quad dominant squatting.
00:40:02.719 --> 00:40:10.000
So this is a great way to one uh learn the skill of the squat uh with extending the time, the three position pauses, and obviously all the adaptations that come from that.
00:40:10.079 --> 00:40:11.840
Uh, but the two to address the torso.
00:40:11.920 --> 00:40:19.519
Uh the torso, we don't want it to be a limiting factor, front loading the torso, learning what the lines of tension are, um, them understanding all that.
00:40:19.679 --> 00:40:27.920
Obviously, me explaining in a way like like not how you and I are communicating right now, but in a way it's quick, they can grasp the idea, um, all on the front end.
00:40:28.000 --> 00:40:34.239
And I think, like I was mentioning, like the recruiting process, um, explaining all these things on the front end so they know what to expect.
00:40:34.400 --> 00:40:37.840
It's not like it's not new, it's not shocking to them.
00:40:38.000 --> 00:40:41.360
Um, they they signed up for this, you know, and this is part of the process.
00:40:41.519 --> 00:40:44.559
So honestly, I've never really had an issue with it, surprisingly.
00:40:44.719 --> 00:40:47.360
Uh, I like the Zercher because technically it's a lot.
00:40:47.920 --> 00:40:48.480
You're insane.
00:40:48.639 --> 00:40:49.760
Yeah, yeah, no.
00:40:49.840 --> 00:40:54.000
Now, I used to honestly I used to do this out of the front squat, and the front squat's a way more technical lift.
00:40:54.159 --> 00:40:56.639
You start coaching that a little too much.
00:40:56.880 --> 00:40:58.800
It's a lot honestly easier to teach the zercher.
00:40:58.960 --> 00:41:03.760
You just put the bar on the elbows, but the other end of the spectrum is this going back to you think the hollow body position.
00:41:03.920 --> 00:41:06.239
You still have to protract these shoulder blades away.
00:41:06.639 --> 00:41:10.800
You create this nice uh rounded upper back again, and you still have the same midline tension.
00:41:10.960 --> 00:41:15.280
So, usually the limiting factor in the zercher is gonna be the torso, it's not gonna be the legs.
00:41:15.360 --> 00:41:20.159
Obviously, your legs are a lot stronger than the torso, and the zercher is gonna kind of expose that idea.
00:41:20.239 --> 00:41:26.159
Uh, but for us, we're really trying to isolate the quads uh as jumping athletes, uh big driver for us.
00:41:26.239 --> 00:41:40.239
Um, just again, anecdotally, like um when you can get to have really obviously quality developed quads, I'd be able to handle a ton of uh just compliance and load and chaos um just from a health standpoint, and then obviously if you want to jump higher, you have to develop those things from a structural standpoint.
00:41:40.320 --> 00:41:46.400
The skill matters, uh, but the most important structure that's gonna be involved if we're talking like approach and jumping high is the quads.
00:41:46.480 --> 00:41:49.840
So hence why we're gonna bias a squat with most of all these like advanced methods.
00:41:50.000 --> 00:41:53.199
So Zercher, uh it's obviously gonna go in the elbows.
00:41:53.519 --> 00:41:54.320
How are you?
00:41:54.480 --> 00:41:55.840
Are you coaching this?
00:41:56.320 --> 00:42:00.400
Yeah, so with this, we want the elbows to come away, get the center of mass away.
00:42:00.480 --> 00:42:03.119
You can do whatever you want with your hands, just keep tension in the fists.
00:42:03.199 --> 00:42:07.840
So, what this is as this bar is shifting away, you're gonna start finding more tension on the midline.
00:42:08.079 --> 00:42:10.320
And obviously, these things are gonna have to protract more.
00:42:10.480 --> 00:42:13.840
So, we're still keeping the same idea of this hollow body position that shows up in gymnastics.
00:42:14.880 --> 00:42:15.119
Exactly.
00:42:15.760 --> 00:42:17.440
There's still this idea of keeping the ribs over the pelvis.
00:42:17.679 --> 00:42:19.280
And then from here, we're gonna go on the slant board.
00:42:19.679 --> 00:42:20.960
So I'm very Olympic style.
00:42:21.039 --> 00:42:22.719
I'm gonna have you narrow your stance a little bit.
00:42:22.880 --> 00:42:23.199
Okay.
00:42:23.840 --> 00:42:27.440
So with this, maintaining this hollow body positions, elbows stay in front.
00:42:27.519 --> 00:42:29.760
If anything, they start drifting out as you squat.
00:42:29.840 --> 00:42:30.000
Okay.
00:42:30.159 --> 00:42:32.880
So we're gonna do a three position, the top, the mid-range, and the bottom.
00:42:32.960 --> 00:42:35.280
We're gonna hold eight seconds in each position for two reps.
00:42:35.360 --> 00:42:37.679
So think 24 seconds on the eccentric.
00:42:37.760 --> 00:42:38.639
Uh, it gets tough.
00:42:38.800 --> 00:42:38.880
Okay.
00:42:39.039 --> 00:42:44.320
Um, so the first position, you're breaking at the knees, so knees go forward and the butt going just straight down.
00:42:44.400 --> 00:42:45.920
And we're gonna hold stop right there.
00:42:46.000 --> 00:42:56.159
And then from there, we're gonna think eight, seven, six, five, four, three, two, one, ninety knees still go forward, pelvis stays over the rib.
00:42:56.239 --> 00:42:57.039
Did you act with them, breathe?
00:42:57.119 --> 00:42:57.760
Three, go, hold it.
00:42:57.840 --> 00:43:04.559
There, eight, seven, six, five, four, three, two, one.
00:43:04.880 --> 00:43:05.519
Maintain the breath.
00:43:05.679 --> 00:43:06.719
Knees go forward, don't relax.
00:43:06.880 --> 00:43:09.119
Knees go forward, forward, forward, forward, forward, forward, hold it.
00:43:09.599 --> 00:43:16.079
Eight, seven, six, five, four, three, two, one.
00:43:16.320 --> 00:43:18.239
Now knees are gonna go forward out of the bottom.
00:43:18.320 --> 00:43:18.960
Keeping tension here.
00:43:19.119 --> 00:43:22.880
Forward, forward, forward, forward, stand up, forward, forward, forward, forward, forward, forward, forward, forward, forward.
00:43:23.039 --> 00:43:25.039
Yes, and then we're going again.
00:43:25.280 --> 00:43:25.519
Ready?
00:43:25.599 --> 00:43:25.920
Here we go.
00:43:26.079 --> 00:43:27.360
And you're down, hold it, breathe.
00:43:27.679 --> 00:43:35.039
Eight, seven, six, five, four, three, two, one, ninety, don't relax.
00:43:35.199 --> 00:43:36.719
Knees forward, keep your ribs over your pelvis.
00:43:36.880 --> 00:43:37.519
Hold it, hold it there.
00:43:37.679 --> 00:43:43.599
Eight, seven, six, five, four, three, two, one.
00:43:43.760 --> 00:43:44.400
Come on, fight it.
00:43:44.480 --> 00:43:46.159
Breeze, squeeze, squeeze in the bottom, hold it.
00:43:46.239 --> 00:43:55.119
Knees forward, hold it, eight, seven, six, five, four, three, two, one, knee stand up, go, go, go, go, go, go, go, go.
00:43:55.199 --> 00:43:55.920
Yes, relax.
00:43:56.320 --> 00:43:56.559
Yes, sir.
00:43:56.960 --> 00:43:58.960
Yo, you are a terrible person.
00:44:00.719 --> 00:44:04.159
There's a there's a I feel bad for those kids, bro.
00:44:04.719 --> 00:44:06.639
You gotta you gotta risk it for the biscuit.
00:44:06.719 --> 00:44:06.960
Yeah.
00:44:07.119 --> 00:44:13.199
Um there's I mean I think in college athletics you fall in this trap of like people are too conservative and training.
00:44:13.280 --> 00:44:15.760
There's this this idea of like load management, you know.
00:44:15.840 --> 00:44:19.760
Uh college athletes are not overtrained, they're undertrained, they don't train hard enough.
00:44:19.920 --> 00:44:28.800
Um, this load management idea becomes because they're undertrained and they're being exposed to sport and shit that they've never been exposed to, never any level of intent or anything.
00:44:29.039 --> 00:44:30.480
So you can really control that.
00:44:30.639 --> 00:44:33.039
I think you need to like let the leash go in training.
00:44:33.199 --> 00:44:42.159
Like this is this I it's it's hard because you're getting in positions you probably haven't been in, where extending the eccentric out, extreme time and attention, like that lactates building up in the quads, obviously.
00:44:42.320 --> 00:44:45.679
Going to this idea of adding value if your results are better than everybody else's.
00:44:45.840 --> 00:44:48.000
Um, it's because you're pushing the threshold a little more.
00:44:48.079 --> 00:44:52.639
And I mean, we haven't found the ceiling, like we're gonna keep pushing this shit until I'm like, okay, this is too much.
00:44:52.800 --> 00:44:58.480
Uh, but yes, I I love the Zercher uh from the variation of the technical standpoint, the loading on the midline.
00:44:58.880 --> 00:45:01.760
If you can imagine putting 225 on that bar, do the same thing.
00:45:01.920 --> 00:45:03.519
The limiting factor is gonna be the torso.
00:45:03.679 --> 00:45:11.360
So you'll start seeing this position where you're just collapsing into the bottom, the pelvis is getting behind you because one, your posterior chain is way stronger than your quads.
00:45:11.440 --> 00:45:16.719
We're trying to keep the quads the driver, hence the narrow stance on the slant board, and then with the front load.
00:45:16.880 --> 00:45:20.159
Um, so it's gonna expose again, like from an assessment piece.
00:45:20.239 --> 00:45:27.119
Obviously, obviously, we're trying to train a certain structure and skill, but an assessment standpoint, you're always gonna see okay, torso is going limiting factors torso.
00:45:27.280 --> 00:45:28.400
How can we address that elsewhere?
00:45:28.480 --> 00:45:32.719
Okay, quads are underdeveloped, they keep sitting back in their squat too much, they can't get their knees forward.
00:45:32.800 --> 00:45:37.440
Maybe it's a knee flexion issue, an ankle issue, or maybe their posterior chain is just taking everything.
00:45:37.599 --> 00:45:42.159
Uh, maybe they have knee pain, they don't want to load their quads, that all gets exposed into these kinds of things.
00:45:42.320 --> 00:45:43.440
And you regress as normal.
00:45:43.519 --> 00:45:46.000
I'm not gonna throw again 135 on the bar.
00:45:46.079 --> 00:45:51.119
It might be 95 pounds for three weeks, as long as a the technical skill is more important than anything.
00:45:51.280 --> 00:45:54.400
Uh, once a skill breaks down, uh like you've gone too far.
00:45:54.639 --> 00:45:55.599
It's not a loading thing.
00:45:55.679 --> 00:45:56.719
The load does not matter.
00:45:56.880 --> 00:46:04.719
We're trying to create specific adaptation to the tissues where loading is not the priority, it's gonna be time and positions, and again, awareness is the key.
00:46:04.960 --> 00:46:13.360
Is the intentional layering of that gymnastics movement where we are getting that protraction around the scaps and you are coaching them to stay in that high hip flexion?
00:46:13.519 --> 00:46:15.360
Is that because you were trying to build into this?
00:46:15.440 --> 00:46:16.880
Like that was that intentional?
00:46:16.960 --> 00:46:24.880
Because the way you talked about the scaps moving around the rib cage and how much you were heavily coaching that and how I felt that when I was rolling, that is in fact this.
00:46:25.039 --> 00:46:28.800
Yeah, it's with it with a load, which is it is revealing itself as well that's a lot of.
00:46:29.440 --> 00:46:33.920
Going back to those these remedial gymnastic shapes that are necessary in all skill and they show up.
00:46:34.000 --> 00:46:35.519
That's why we harp on that early.
00:46:35.920 --> 00:46:43.840
Those sensations are gonna show up everywhere, whether it's a squat, a chin-up, a push-up, a volleyball skill, a football skill, they're gonna show face in some capacity.
00:46:44.000 --> 00:46:52.800
So early exposure into again the most basic shape that's probably gonna show up in everything, which a lot of times, like if you can choose one shape, it's probably that hollow body position.
00:46:52.960 --> 00:47:06.159
This idea of having midline tension of the ribs over the pelvis, that's probably gonna be your most prominent shape that's gonna show up in this space because uh when we're talking loading and stability, the midline tension you have to have, or again, the torso being the limiting factor, it's gonna go.
00:47:06.320 --> 00:47:08.800
I know you said there's an expectations with the girls coming in.
00:47:08.880 --> 00:47:13.760
They kind of have an idea of what you're gonna do, and you share a ton on social media, which I'm super grateful for.
00:47:13.840 --> 00:47:17.440
And that's honestly, man, it's would intrigue me so much about you.
00:47:17.679 --> 00:47:21.360
And seeing that so much, having an expectation of what it is.
00:47:21.599 --> 00:47:25.119
I've never used the weight releaser situation.
00:47:25.280 --> 00:47:30.320
Where did that start for you of integrating that or seeing that as a valuable input?
00:47:30.559 --> 00:47:31.280
Yeah, yeah.
00:47:31.440 --> 00:47:38.559
Um, I think influential-wise, my uh time at Houston with Alan Bishop and Bree Brown was my first exposure to weight releasers.
00:47:38.800 --> 00:47:39.760
Bree Brown, incredible.
00:47:39.920 --> 00:47:40.400
It was great.
00:47:40.639 --> 00:47:42.159
Um, so that was my first exposure.
00:47:42.239 --> 00:47:44.320
I didn't really understand the biomechanics too much.
00:47:44.400 --> 00:47:46.320
Um, but I thought it was a nuanced method.
00:47:46.559 --> 00:47:48.880
Like if they're doing it, there's probably some value to it.
00:47:49.039 --> 00:48:01.360
Um, and then later in my career, once I got to SMU, Tim Carron came out with the book, The Strength Deficit, and he kind of goes more into the biomechanics side of like the eccentrics, and I take a lot of these biomechanical ideas and apply it.
00:48:01.440 --> 00:48:05.440
Um, so though those two facets are like the influence for me to implement it.
00:48:05.599 --> 00:48:07.519
And it's risky, it's really risky.
00:48:07.599 --> 00:48:15.199
But again, if we're trying to drive serious adaptations to create serious results that are going to impact winning and losing, sometimes you have to take a risk.
00:48:15.280 --> 00:48:22.800
You know, it's uh like at the end of the day, you don't want to do what everybody across the country is doing because you're gonna get the same results as anybody, and then what value do you bring if somebody else can do it?
00:48:22.960 --> 00:48:25.440
Um, so that's kind of the mindset to start doing it.
00:48:25.519 --> 00:48:30.000
And then I needed something to, yeah, submaxim these centrics, yielding isometric set, great.
00:48:30.159 --> 00:48:35.199
But again, the adaptations we need at the passive structures, like we talked about, those aren't gonna yield those adaptations.
00:48:35.360 --> 00:48:38.960
Those are gonna drive more awareness and just typical structural uh adaptations.
00:48:39.119 --> 00:48:43.199
I need passive adaptations in the tendons and the tightening and the muscle spindles.
00:48:43.280 --> 00:48:46.320
Uh, so I needed something that uh made sense and that was it.
00:48:46.400 --> 00:48:48.400
And I luckily I had familiarity with it.
00:48:48.559 --> 00:48:55.679
And it took years to like get it to a point where I feel really comfortable implementing with a team of 15 and have them running the sessions.
00:48:55.840 --> 00:49:01.519
Um, but like any skill, like for myself as a coach, I've done it now probably six years and I've refined that skill.
00:49:01.679 --> 00:49:03.519
So I'm in a place where it's just part of the program.
00:49:03.599 --> 00:49:12.880
You know, it may look crazy to somebody else and it may look risky, which it is at first, but uh I've done it so so much now where it's not and it's just part of the program.
00:49:12.960 --> 00:49:16.400
But again, I can't preface enough the adaptations that it yields from.
00:49:16.480 --> 00:49:27.119
If the goal is uh passive structures of the tendon, the muscle spindle, and tighten, if you want to uh essentially utilize a stretch shortening cycle at a high level, like a tool like that is a necessity.
00:49:27.280 --> 00:49:30.480
Um, now is there better tools out there that are on the forefront?
00:49:30.639 --> 00:49:30.960
Probably.
00:49:31.039 --> 00:49:33.199
I think flywheels are probably the closest thing.
00:49:33.280 --> 00:49:35.440
And I'm dabbling my foot into that space.
00:49:35.519 --> 00:49:37.599
I think logistically it makes more sense.
00:49:37.760 --> 00:49:39.840
Um, again, just liability standpoint.
00:49:39.920 --> 00:49:43.280
Like it's obviously weight releases are risky, flywheels aren't as risky.
00:49:43.360 --> 00:49:47.119
Um, I haven't dabbled enough to go full just transition over.
00:49:47.280 --> 00:49:50.000
Um, but if there is a way, like I would I would take it.
00:49:50.079 --> 00:49:53.280
As long as the adaptations are what I'm searching, I don't care about the method.
00:49:53.360 --> 00:49:57.119
I'm not married to method, I'm married to what's gonna yield the best adaptations possible.
00:49:57.199 --> 00:49:59.039
So for right now, that's weight releasers.
00:49:59.119 --> 00:50:07.519
If we're trying to bias the eccentric contraction, uh a lot of times traditionally in um normal training, people think I'm gonna do an eccentric block of training.
00:50:07.599 --> 00:50:13.920
We'll just do some, you know, four or three, six second lowers with typical submaximal weight, uh, which is which is fine.
00:50:14.000 --> 00:50:21.840
I think there's a place early in a in a training block when again we're trying to establish um the tissue tolerance and the capacity for tissue to handle something like this.
00:50:21.920 --> 00:50:24.079
Uh, but it's not the end-all be-all.
00:50:24.239 --> 00:50:24.400
Okay.
00:50:24.480 --> 00:50:27.679
Uh obviously the eccentric is much stronger than the concentric.
00:50:27.760 --> 00:50:34.880
Um, so you have to find a stimulus to overload the eccentric more than what the concentric can handle if you want to drive an adaptation of getting the eccentric stronger.
00:50:34.960 --> 00:50:36.559
So introducing weight releasers.
00:50:36.719 --> 00:50:40.960
A lot of times when people are setting these up, um, there there's a there's an art to this.
00:50:41.119 --> 00:50:43.840
Uh, there's really an art because it can go wrong really fast.
00:50:44.000 --> 00:50:48.559
Going talking about like you want to be aggressive in training and drive serious adaptations, you have to risk a little bit.
00:50:48.719 --> 00:50:51.440
I think something like this can be a little risky if you have no experience in it.
00:50:51.599 --> 00:50:54.239
Uh, so when you're setting this up, obviously plates can go on.
00:50:54.400 --> 00:50:55.920
We'll always double hook this.
00:50:56.159 --> 00:50:59.280
So one hook goes on, obviously, to keep the plate down.
00:50:59.360 --> 00:50:59.599
Yep.
00:50:59.760 --> 00:51:01.679
We'll go weight releaser on.
00:51:01.840 --> 00:51:11.440
We're gonna keep like an inch space between the hook and the weight releaser, and then we're gonna go another um clip down to kind of lock that weight releaser in place because these things move.
00:51:11.519 --> 00:51:19.360
And obviously, when you're unracking the bar and these things are shaking, if you have like an uneven unrack, this thing can slide down the bar, and you you can imagine how that can go wrong.
00:51:19.679 --> 00:51:21.440
So we'll always double clip this deal on.
00:51:21.599 --> 00:51:24.480
All right, so obviously, what we're working towards is utilizing the weight releasers.
00:51:24.559 --> 00:51:27.199
So this is where the money's made for our program specifically.
00:51:27.280 --> 00:51:34.079
Like again, we're trying to drive serious adaptation of the eccentric uh because overarching goal is we're trying to create a really robust stretch shortening cycle.
00:51:34.239 --> 00:51:36.960
The eccentric is a massive player in the momentum going into that.
00:51:37.119 --> 00:51:42.639
So if we can have the eccentric to add into the capacity to take on a lot of momentum, uh, you have to develop it.
00:51:42.719 --> 00:51:45.360
And I think this is the best way that I know how right now.
00:51:45.440 --> 00:51:49.280
Um, I'd love to find a safer, more alternative to this, to be completely honest.
00:51:49.360 --> 00:51:51.039
Yeah, I've been playing around with like the flywheels.
00:51:51.119 --> 00:51:52.800
I think flywheels are great for that reason.
00:51:52.960 --> 00:51:57.599
Um, but this uh it works for us, so we're gonna keep hammering it until it doesn't work, to be completely honest.
00:51:57.760 --> 00:52:00.559
So uh we'll use a back sweat for this because loading does matter.
00:52:00.639 --> 00:52:05.199
Um, so obviously we're trying to load this pretty extensively, roughly with the weight on the concentric.
00:52:05.280 --> 00:52:09.760
So the weight on the barbell is gonna be around 70 to 75 percent, so nothing too extensive.
00:52:09.920 --> 00:52:16.960
Um, but the weight on the hooks, so the overall weight, we want to get up to like 100, 110, 120, 125.
00:52:17.119 --> 00:52:21.440
So super maxillar loading that eccentric more than the concentric can ever handle.
00:52:21.599 --> 00:52:24.880
Um, so with this back squat, so get set up how you'll normally back squat.
00:52:25.360 --> 00:52:26.239
Be honest with you, Anthony.
00:52:26.320 --> 00:52:28.079
I have never used weight releasers, my friend.
00:52:28.159 --> 00:52:28.800
Ah, you'll be right.
00:52:29.280 --> 00:52:30.960
Just act like they're not there.
00:52:32.159 --> 00:52:32.559
All right.
00:52:32.639 --> 00:52:36.880
So from here, when you're walking out, you want to be as cognizant as you can.
00:52:36.960 --> 00:52:37.840
So take your time.
00:52:38.000 --> 00:52:41.119
Well, obviously, these hooks are shaking, no rush to get into the weight.
00:52:41.199 --> 00:52:41.280
Yep.
00:52:41.519 --> 00:52:43.440
So, same idea with the Zercher.
00:52:43.679 --> 00:52:51.039
We want to keep this really vertical torso, move those feet a little closer together and think we're trying to bias a quad, so the knees have to bend, so the knees are gonna go forward.
00:52:51.119 --> 00:52:55.199
So, with this, we're gonna do five concentric reps in a cluster, a three plus two.
00:52:55.599 --> 00:52:58.000
So, the first rep of each cluster has the hooks.
00:52:58.320 --> 00:53:01.679
Every rep's gonna be a six-second lower on the eccentric, even without the hooks.
00:53:01.840 --> 00:53:02.000
All right.
00:53:02.159 --> 00:53:03.599
So I'll start you and stop you every time.
00:53:03.840 --> 00:53:03.920
Okay.
00:53:04.239 --> 00:53:06.880
So here we go, take a breath, find that midline tension, and we're down.
00:53:06.960 --> 00:53:07.360
Here we go.
00:53:07.440 --> 00:53:13.280
Six, five, four, three, two, one, and go.
00:53:13.360 --> 00:53:15.519
Five, go, go, go, go, go, yes, and then going again.
00:53:15.679 --> 00:53:16.079
Here we go.
00:53:16.159 --> 00:53:22.079
Down six, five, four, three, two, one knees forward, go.
00:53:22.320 --> 00:53:22.480
Yes.
00:53:22.559 --> 00:53:28.719
And then again, down six, five, four, three, two, one knees forward, go.
00:53:28.960 --> 00:53:30.079
Yes, and then we're racking it.
00:53:30.960 --> 00:53:31.840
Then we're going back.
00:53:32.159 --> 00:53:32.880
Two more.
00:53:33.280 --> 00:53:34.639
Take a second, gather yourself.
00:53:34.880 --> 00:53:36.400
Focusing going back on.
00:53:38.960 --> 00:53:40.960
We're gonna slow this out a little more.
00:53:41.039 --> 00:53:42.239
You want to embrace the bottom.
00:53:42.400 --> 00:53:46.719
Obviously, think disadvantageous position, length on the quad, so max knee flexion.
00:53:46.800 --> 00:53:48.079
So you want to embrace that bottom.
00:53:48.159 --> 00:53:48.320
Okay.
00:53:48.480 --> 00:53:50.639
So slow it down, embrace it, fight as much as you can.
00:53:50.960 --> 00:53:53.760
And then when I get to that bottom, you're going fast, fast, fast every time.
00:53:54.079 --> 00:53:56.239
How much spate time are you going between these clusters?
00:53:56.719 --> 00:53:57.519
Uh no more than 10 seconds.
00:53:57.679 --> 00:53:58.159
Oh, wait, okay.
00:53:58.320 --> 00:54:03.519
So we went a little I'm good at I'm good at maximizing my rest, period.
00:54:04.079 --> 00:54:07.519
Take your time, get set up, find the rhythm, take a breath, squeeze the abs, and we're down.
00:54:07.599 --> 00:54:07.920
Here we go.
00:54:08.079 --> 00:54:14.079
Six, five, four, three, two, one, go fast.
00:54:14.400 --> 00:54:15.360
Yay, and down.
00:54:15.519 --> 00:54:20.960
Six, five, four, three, two, one, knee, four.
00:54:21.039 --> 00:54:21.119
Go.
00:54:21.199 --> 00:54:22.000
Yes, and rack it.
00:54:22.159 --> 00:54:22.400
Great.
00:54:23.440 --> 00:54:24.480
Easy money.
00:54:24.800 --> 00:54:26.000
Just act like they're not there.
00:54:26.079 --> 00:54:26.800
They come off the bar.
00:54:26.880 --> 00:54:27.599
It's all good.
00:54:28.239 --> 00:54:29.840
And you're doing that.
00:54:30.960 --> 00:54:33.920
That is your primary bilateral lift with the girl squat.
00:54:34.079 --> 00:54:34.800
Yeah, squatting.
00:54:34.880 --> 00:54:38.400
Uh, really bias the squat for it, because just you can do so much out of it.
00:54:38.800 --> 00:54:45.760
Hence, you see the three position yielding isos, overcoming isometrics out of it, the weight releasers, any counter movement jumps we're doing out of it.
00:54:45.840 --> 00:54:53.599
Um, you can just do so much out of that from a logistically standpoint in our in our sessions with the equipment we have and the amount of kids we have.
00:54:53.760 --> 00:54:56.239
I just get the most out of that specifically.
00:54:56.320 --> 00:55:00.320
Like we don't we don't have pitch arcs or leg presses or anything along those lines.
00:55:00.480 --> 00:55:09.360
So, uh, what's gonna move the needle for us for the most, uh, with obviously the range of motion being like a big driver, where can I maximize knee flexion and load under some stability?
00:55:09.440 --> 00:55:10.880
Uh, insert the squat.
00:55:10.960 --> 00:55:16.559
So hence why we take, I mean, eight to ten weeks to master the technical standpoint before putting on the hooks.
00:55:16.880 --> 00:55:19.760
Like I said before, uh technical mastery is anything.
00:55:19.840 --> 00:55:23.440
Yeah, uh, as soon as the technique starts breaking down, you you've gone too far.
00:55:23.599 --> 00:55:25.840
We don't ever want to succumb to loading.
00:55:26.000 --> 00:55:31.440
Um, so I never put kids in a position where I'm chasing the load on the bar of the hooks.
00:55:31.519 --> 00:55:33.599
If anything, like you could change the weight on the bar.
00:55:33.840 --> 00:55:34.320
It's fine.
00:55:34.480 --> 00:55:42.639
As long as you're technically sound because we're trying to isolate specific lines of tension uh within the quads that again we're trying to translate into jumping later into the summer.
00:55:42.800 --> 00:55:49.119
And obviously, just being able to maintain torso position, where's your pelvis at, letting the knees travel forward to keep the tension on the quads?
00:55:49.360 --> 00:55:52.079
All those things are more important than loading with this.
00:55:52.239 --> 00:56:04.480
So uh don't ever succumb to just throwing as much weight on the bar and say, like, I'm fighting it, but but your ass is getting back to the wall as it's turning into an RDL, and like you're just loading the posterior chain because you can get that more efficiently elsewhere.
00:56:04.559 --> 00:56:13.840
Uh with the squat, again, we're trying to bias the quads, and I think this for us, this is the most efficient thing to chase load and then a technical standpoint and put as much tension into deep knee flexion.
00:56:14.079 --> 00:56:29.199
What do the girls that um I mean you're going above a hundred percent, like you said, with with the their weight releasers when their first that weight hits them, that amount of weight, like yeah, like is there some sort of like trust thing, like being like, this is heavy.
00:56:29.440 --> 00:56:31.599
It's normal, that's probably the heaviest thing they probably put on their back.
00:56:31.920 --> 00:56:32.559
A thousand percent.
00:56:32.800 --> 00:56:40.880
So it's uh I usually say like the first session with this is a wash because you're you're learning how to just dance with the hooks, it's a song and dance.
00:56:40.960 --> 00:56:45.039
So learning how to re-rack them, the the patience and the unrack, creating tension.
00:56:45.199 --> 00:56:49.599
Uh so the first session is usually a wash, it's like an introduction to weight releasers.
00:56:49.760 --> 00:57:00.800
Um, so when we start this out from a loading percentage standpoint, uh we use uh some maximal weights on the bar, so 70 to 75%, always on the bar, no more than that, because it's not about the concentric at all.
00:57:00.880 --> 00:57:04.000
I just need them to stand up technically sound, but it's about the lower.
00:57:04.079 --> 00:57:08.639
Um, so we'll start 70% on the bar and then we'll start with 30% on the hook.
00:57:08.719 --> 00:57:10.239
So that's gonna equate to 100.
00:57:10.400 --> 00:57:13.679
Um, so I mean, think like for some people, this isn't gonna be much.
00:57:13.840 --> 00:57:17.920
And if I don't feel comfortable with kids, like it just might just be an empty hook and 95 pounds in the bar.
00:57:18.000 --> 00:57:18.239
Okay.
00:57:18.400 --> 00:57:23.519
As long as like they are confident with the technical standpoint of really the unrack and re-racking.
00:57:23.679 --> 00:57:25.599
Like after that, you're just squatting, yeah.
00:57:25.679 --> 00:57:29.119
Um, especially on the concentric, the load is so light, you don't need to worry about the concentric at all.
00:57:29.199 --> 00:57:35.199
Yeah, it's really the most important part is be cognizant of the unrack when you're having like super maximal loads.
00:57:35.280 --> 00:57:37.199
After that, you're comfortable within that first week.
00:57:37.280 --> 00:57:38.320
I mean, we're running with it.
00:57:38.400 --> 00:57:40.480
They they catch on, they're good learners.
00:57:40.800 --> 00:57:49.440
Dude, I for one, I love how you speak the coaching vernacular you choose, how you communicate, um, how you coach me up taking through that stuff.
00:57:49.599 --> 00:57:54.320
Thank you for coming to Virginia Beach all the way from uh uh Dallas.
00:57:54.400 --> 00:57:54.719
Yeah, yeah.
00:57:55.840 --> 00:58:00.320
Um it's awesome to hear how great the program's doing, how much you enjoy coaching.
00:58:00.400 --> 00:58:10.480
And I think you know, you hear coaches talk about like their life and um coaching and the the institution they're at or the team that they're at.
00:58:10.719 --> 00:58:14.880
And I don't think coaches are very honest with their situation at all.
00:58:15.119 --> 00:58:31.519
And hearing how just excited you were and you know, the life that you get to have outside of the sport, the the coach that you work with, and how they how the lines of communication you guys have, the trust what you have with the girls, it it's really cool to hear a coach that's that's happy.
00:58:32.239 --> 00:58:37.760
And I I don't think a lot of people understand how rare that is in this space.
00:58:38.000 --> 00:58:38.239
Yeah.
00:58:38.480 --> 00:58:41.119
Yeah, I got uh I got pretty lucky with that standpoint.
00:58:41.280 --> 00:58:44.320
Um I never thought I would have worked volleyball five years ago, but here we are.
00:58:44.400 --> 00:58:46.000
It's the best like I took a risk.
00:58:46.079 --> 00:58:49.280
You know, I was I've come from a basketball background, I was always a goal.
00:58:49.360 --> 00:58:52.559
And I took a risk to transition out when we're moving to the ACC.
00:58:52.639 --> 00:58:54.000
You know, that's that's big time basketball.
00:58:54.079 --> 00:58:55.119
And I said, Big time.
00:58:55.280 --> 00:58:57.519
Uh I I feel like it's investing.
00:58:57.599 --> 00:59:03.519
I'm investing into a sport and a coach and a program that I think is gonna pay dividends, and it is, and it has, and it will continue.
00:59:03.599 --> 00:59:05.119
Um, and you have to jump at risk.
00:59:05.199 --> 00:59:09.199
You know, if you any any anybody with success stories, they take risk in some facet.
00:59:09.280 --> 00:59:11.599
And right now that was my risk, and it and it's paying off.
00:59:11.760 --> 00:59:16.480
And but yes, coaches, um, there's a lot of line, a lot of fronts, you know.
00:59:16.559 --> 00:59:21.039
Um, I I truly believe you are in control of your own destiny and your own livelihood.
00:59:21.199 --> 00:59:23.519
If you're unhappy with something, like change it.
00:59:23.599 --> 00:59:25.039
You're in control to change your life.
00:59:25.199 --> 00:59:38.559
So I've been lucky enough to be in positions where like I have the ability to change those things and manipulate my role and my position here at SMU with uh the coaching staff and the athletes to be in a position where I really tell people I have the best job in the world.
00:59:38.639 --> 00:59:40.559
You know, I have the best coaching staff in the world.
00:59:40.639 --> 00:59:44.480
Uh we are in sync, in unison with how we think and our and our goals.
00:59:44.639 --> 00:59:50.880
Um, our kids are completely bought in, uh, the department's bought in, and volleyball is a rapidly growing sport.
00:59:50.960 --> 00:59:53.280
Uh, like I mentioned, we're playing in Cowboys Stadium.
00:59:53.360 --> 00:59:57.199
Like it's it's it's growing and it's it's a really fun part to be a part of.
00:59:57.280 --> 00:59:59.679
But yeah, coaches and man, like you're in control.
00:59:59.760 --> 01:00:01.039
You you write your own destiny.
01:00:01.119 --> 01:00:06.480
Like I've I've had opportunity to leave the bigger programs, but like on paper, it looks better, you know.
01:00:06.639 --> 01:00:08.000
Um, but that's not the case.
01:00:08.079 --> 01:00:11.760
It's it's truly the people in your situation and what you make of it, you know.
01:00:11.920 --> 01:00:19.760
Like it took me a while at SMU to make my situation what it is, but uh, I knew what I wanted, and I um just I a lot of it's luck.
01:00:19.840 --> 01:00:20.880
Uh it's always luck, you know.
01:00:21.119 --> 01:00:25.039
Like luckily, Sam, our head coach, is great and she values what I do.
01:00:25.119 --> 01:00:26.719
So that's probably the lucky part.
01:00:26.800 --> 01:00:29.519
Um, because that's not the case for a lot of people, and you understand that.
01:00:29.599 --> 01:00:36.239
There's a lot of head coaches that like to micromanage, and luckily enough, she trusts what I do, and we've we've gotten great results, and we'll continue to win at a high level.
01:00:36.320 --> 01:00:38.159
And you know, we're just running with it and see what happens.
01:00:38.400 --> 01:00:41.679
Dude, I I love what you do, I love what you share.
01:00:41.920 --> 01:00:44.639
Um, what how can people find you on on social media?
01:00:44.719 --> 01:00:45.360
What is your attack?
01:00:45.599 --> 01:00:47.760
Yeah, just Anthony Cockerel uh on Instagram.
01:00:47.840 --> 01:00:51.840
That's the only platform I'm active on, no TikTok or Twitter or anything like that.
01:00:52.079 --> 01:00:54.639
Yeah, uh thank you for coming to Virginia Beach.
01:00:54.880 --> 01:01:01.199
If you follow my online program, you're probably gonna see these uh loaded eccentrics for time.
01:01:01.360 --> 01:01:01.679
I'm sorry.
01:01:01.920 --> 01:01:03.280
Miserable, miserable.
01:01:03.440 --> 01:01:04.880
Um, but dude, thank you for coming.
01:01:04.960 --> 01:01:05.599
Thank you for sharing me.
01:01:05.840 --> 01:01:06.159
No, thank you.
01:01:06.239 --> 01:01:06.880
This is a great time.
01:01:07.119 --> 01:01:08.159
I appreciate it.
01:01:08.559 --> 01:01:09.280
Thanks, brother.
01:01:09.440 --> 01:01:09.679
Absolutely.
01:01:10.719 --> 01:01:12.159
I really appreciate this opportunity.
01:01:12.480 --> 01:01:13.199
Absolutely, D.