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On this episode of the Keiser Human Performance Podcast, Danny Foley joins us. Danny is a high-performance coach and injury management specialist. He spent six years as the Head Strength Coach at Virginia High Performance, training Navy SEALs and Special Ops. He now coaches in the Dallas-Fort Worth area, working with athletes across all levels and specializing with populations battling chronic pain or injury.
Danny is also the Co-founder of Rude Rock Strength and Conditioning, an online platform offering remote-based training and educational content. On today’s episode, we sit down with Danny to discuss core training. He defines what training the core means and shares how working with injured populations led him to making core training a central focus of his programming. Danny highlights the different techniques of core training he likes to implement along with some of his favorite progressions.
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Welcome to the Keiser Human Performance Podcast.
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The goal of this podcast. is to educate and inspire you to make the most of your
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journey in health and
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performance. Each episode will provide an in-depth discussion on a specific topic related to human performance.
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If you're a growth-minded
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individual seeking knowledge and better solutions,
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this
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podcast is for you. We're glad you're listening in, and we're excited to learn alongside
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you. My name is Gabe German, and today I'm joined by Coach Danny Foley. Danny is a high-performance coach
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and injury management specialist. He spent six years as the head strength and conditioning coach at Virginia High Performance, training
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Navy SEALs and special
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ops. He now coaches in the Dallas-Fort Worth area, working with athletes across all levels and specializing with populations battling
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chronic pain or injury.
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Danny is also the co-founder of Rudrock
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Strength and Conditioning, an online platform offering remote-based training and educational content. On today's
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episode, we sit down with Danny to discuss core training. He defines what training the core means and shares
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how working with injured populations led him to making core training a central focus of his programming.
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Danny highlights the different techniques of core training he likes to implement, along with some of his favorite progressions.
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You can follow Danny on Instagram at danmode_rudrock,
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on Twitter at danny_rudrock,
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on YouTube under Rudrock Strength, and
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on his website rudrockstrength.com.
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Enjoy today's episode.
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All right. Welcome, Danny. How are we doing
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today? Doing good, man.
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How about yourself? I'm doing well. Thank you for asking. Excited to sit down with you today and learn a
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little bit about core training.
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It's a term that is used by every single
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coach, trainer,
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or health professional, yet there's ambiguity regarding
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its definition. Two coaches implementing core training may be doing two totally different
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things. So Danny, let's first begin by
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defining what is the core anatomically, and what is
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its function? Yeah. So I think the, you know, this is one of
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the, one of the conversations that we really just kinda get too wrapped up in the semantics.
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Um,
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there's phantom terminologies, there's differences in functional anatomy terms and, and just in general the way
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that we perceive the body in motion.
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Um, as we've seen across the spectrum for many, many years, certainly as long as I've been in this field,
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um, you know, from the bigger name people and organizations, they do things a certain way, and then
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you see others that do things completely different, and they both get good results. I think that really describes core
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training in a sense that, um, you know, as you alluded to, yeah, e- everyone is training their core in
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some form
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or fashion. I think that because of the,
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the mainstream,
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uh, physique-driven health fitness model that has kinda captured, uh, the world really over the last fifteen, twenty years,
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um, has, has skewed this a little bit, right? Because when we think about the core,
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we think about, you know, six-pack washboard abs. We think about, you know, the body fat distribution, things
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of that nature.
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But when we kind of s- you know, selectively look at this in a performance. context or in- a, you'
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know, more proper strength and conditioning athletic performance
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realm, the core is, is essentially in my mind really from the, the shoulders to the mid-thigh,
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and then obviously, you. know, enveloping three hundred and sixty degrees around the body. And I don't, uh,
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for core training or otherwise, I don't see anything as these isolated muscle groups that, you' know, we' work independently
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and then, you. know, those get better and so everything else around it gets better. I just don't
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think the body really works like that. If you have a flat tire on- your car, you change that flat
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tire and the car runs better. If you have weak obliques, you can't just selectively train the obliques and then
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all of a sudden the whole body gets better. There's much more of an, integrated fashion to this.
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So for the s- as it applies to the core, I' really follow the myofascial lines and, and look to
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these, these lines to really kinda organize and develop what I would define to be core training.
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The core is primarily responsible for force transmission and, and, and it- and essentially just connecting adjacent
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parts. So whether we're thinking about a pitcher in baseball, or we're thinking about a swimmer, or we're thinking about
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a
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running back, all three of those athletes have different fundamental demands for sport,
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but each is going to need to have some, uh, you know, level of core strength and, and core
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synergy. So if we kind of bring that down into a little bit more of a consolidated answer,
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from shoulders
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to thighs, three hundred and sixty degrees
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around the body, we wanna think about coordinating and connecting the constituent parts, and it needs to do everything. It's
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not just flexion, extension, rotation.
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It's flexion, extension, rotation, anti-rotation, reciprocation, bending, coiling,
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evading, and connecting and all these different things. So when we think about it, and
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I know we'll get into this a little bit more, but when we think about it in a, in an
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exercise prescription or application sense, we don't necessarily need to think about core training as being this relegated, isolated thing,
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but rather how can we address and, and design movements and, and have certain, you know, training parameters
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that are just gonna accentuate
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that part of the body. Yeah. Terrific. And what
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I heard from you is essentially if we're defining this, shoulders to mid-thigh,
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three hundred and sixty degrees around,
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and really
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not necessarily isolated movements, but these more global coordinated movements. You used the term transmission there, and I've also
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seen you use the term
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transference. Can you just hit on those again? First starting with transmission, what does that mean to you exactly? I
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know you discussed connecting, uh, joints and then transference.
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Can you talk about those two? Yeah. So I think, um-Pitchers and, and throwing athletes are probably the best representation
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of this.
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Um, your, your pitch velocity or your, your throwing
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velocity is much more driven by your lower body and your hip strength than it is your upper body
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and your arm strength. You know, sure, of course, there are factors at the shoulder and the arm that are
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gonna be, uh, significant here, but really,
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you know, it's, it's how much power can we produce from the ground up,
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you know, through the hips, through the pelvic
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cavity, that gets translated to the arm and the throwing action.
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So again, in my mind,
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it, it is, you know, really that is a great demonstration, a representation of the core where we have, again,
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these, these myofascial lines that, that tend to run, uh, contralaterally
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across the body, and we want to be able to connect from the hip to the shoulder and vice versa,
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and being able to retain as much of that ground force that we are producing to be able to put
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into a throwing velocity. So the timing, the coordination, and the synergy of the motion is, is almo- is almost
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equally, if not more important,
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than just the pure ground reaction force and the pure, um, throwing mechanics that are coming from the,
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the shoulder and the scap.
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Gotcha.
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So
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this question comes to mind then when I listen to you talk, and, and you provided a great example
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of a pitcher throwing and where those ground reactions
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forces are starting and going through the body and eventually out through the fingertips and, and through the ball.
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Uh, how do you identify then where these leaks
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are happening? Obviously, you know, we're talking about core training here and, and it's potentially that, that this leak is
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happening at the core. Well, as a practitioner, how do you identify where there is a breakdown, where there is
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an energy
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leak?
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Yeah. I am probably
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not, um, not the best person to, to talk at
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length on this.
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Um, you know, I, I rely a lot on subjectivity and, and coaching eye and, and just, you know, analyzing
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how movement patterns
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are occurring. So, you know, when we're talking about younger athletes in the developmental window, 16 and under, um,
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I'm, I'm pretty confident
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that 99 out of 100 times they just gotta get better at everything. So we're, we're just going
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to assume that they don't have, you know, quote unquote, "optimal core
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strength" or, um, stiffness or transference or whatever it may
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be, um, they just kinda gotta get better at everything.
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When we start getting into more of the college realm and then we work into that professional athlete realm,
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it gets a little bit trickier and, you know, and again, like I mentioned, I'm not a,
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I'm not a huge data person. I'm not taking a lot of,
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um, you know, very refined, specific measures. What I do utilize is,
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um, you know, for my first part of my assessment is just really kinda manual palpation, so,
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you know, can the hip internally rotate? Can the opposite shoulder internally rotate? Um, do we have some kind of
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a, of a non-functional asymmetry,
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you know, between isolated joint
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measures? Uh, I'll check manually, you know, kind of a anti-rotation or a push-pull,
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uh,
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you know, trunk, um, assessment. And, and not often, but sometimes you'll see, you know, if we have, like a
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right-handed pitcher, if I'm pushing on the right shoulder and pulling on the left, they're, they're rock solid, strong
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as could be, and then you go in the opposite direction and they got nothing. Um, you know, so some
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of those things can be, like indicators for me.
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Checking a
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bear crawl, you know, different kind of bridge patterns, plank patterns, uh, even for some of the elite athletes and,
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and, you know, guys and girls who look very robust,
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very strong, a lot of the time some, some of those rudiment patterns will, will give them trouble. And
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then it's the same thing when we look at plyos.
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Um, you know, are they very strong and stable in a static position, but then when we add dynamic
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to it, do things start
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to break down? To me, that's an indicator that we're not transferring or sequencing that force very well. Um, and
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then similarly with movement complexity, can they do, you know, a sagittal-based
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forward lunge with, you know, no issues, loaded
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or unloaded? And then if we take that to adding a rotational component to it or a side bend
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or maybe we're adding a separate second lunge to it, so going from forwards to backwards,
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are there glitches in
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that? And those, to me, again, are like the best indicators that we probably have some work to do. Um,
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and then the last thing that I'll say is just, you know, subjective reporting from the athlete. So if
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I, if we stick with the theme here and we have a, a, a baseball pitcher and, you know,
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he, he comes in and
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tells me that, um, you know, the left side of his, his
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left oblique is chronically stiff. He gets, you know, kinda dull pain there and, and feels like he can't do
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X, Y, or
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Z, um, I'll just, I'll take that at its value and, and just go ahead and, and, you know, kind
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of, um, you know, put that down as something that we're gonna spend more time on. So a
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roundabout way of saying,
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uh, i- you know, there's a lot of different ways to analyze
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this. Even just a gait cycle, a sprint cycle can
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tell you a good bit. I think for the most part, most athletes in the, uh, you know, more on
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the upper end in college and in, and in, um, at the pro
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level probably don't have very much, like isolated, independent core weakness, but when we start to peel back some of
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those layers, you'll start to find some things. And then again, for that younger population, just assume
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we need to get better
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at everything. Absolutely. So what I hear from you is definitely population specific, right? For sure. Yeah. So kind
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of what, h- your assessment is gonna be geared towards the population you're working with. But a combination of
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things, some manual
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testing, relying on your coach's eye as well,
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um, some movement screen type stuff, and then really a lot of movement-based stuff. You mentioned
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gait,
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uh, sprint, and plyos, right? Yeah. You kinda get that, some of those washing machi- machine
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syndrome when you- Yeah. Yeah ... arms are flailing all around and, and not so upright.
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Yeah. And you know, man, like to kinda just tack onto that too, like I, like everybody else in this
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field, I've gone through my different phases. You know, it, for, for three years or four years, like the assessment
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was, you know, 10 pages deep, and it was very, very, you know, myopic and specific,
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and I would go through all these manual tests and everything.And I would get to the end of the training
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cycle and be like, "Did that assessment protocol really change or, or influence what my training parameters were?" And I
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got to the point where I was like, "No, not
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really." Like, I don't need to have this extremely dense assessment protocol to be able to program and, and apply
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things correctly. So I've redacted down on that a little bit. Um, you know, I do, I actually literally within
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the hour, um, I'm getting a set of, uh, force plates delivered. So, you know, I think that the objective
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testing is, of course, significant and, and has, uh, practicality,
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but when we talk about core-specific training, and I get this a lot on the fascial stuff too, um,
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you know, coaches still need to be coaches. We need to be able to just analyze things for
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what they are and, and, and have good interpretation of movement and skill acquisition, and being able to kind of
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see where some of those leaks are without having an iPad tell us what's going
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on. Right. And I like there, that distinction that you made. Like, this is specific
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to core training, and this is the core training that you've identified, hey, these are the areas that I'm actually
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defined as
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my core.
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Yeah. Um, which I think a lot of practitioners can naturally maybe skip.
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Um, and I think- Right ... it's important to have that definition, which is why
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we led off with that. So you talked a little bit about your coaching evolution, and like most human
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performance coaches, I'm sure you've gone through an evolution of not just core
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training and, um, your systems, but philosophies and principles about training. Where along your career did you start to become
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really curious about core training? Yeah. So,
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um, so prior to getting to Texas, I've been in Texas for about
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a year and a half now, um, I spent about seven years at a, at a private sector facility called
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Virginia High- Performance. Um, and there we worked exclusively with Navy SEAL Naval Special Warfare population.
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Um, absolute time of my life. I, I loved every second that I was in that building.
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Great people, um, excellent program that we developed. So
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we were working with the,
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the elite
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of the elite military members and, and, you know, men and women who had, had suffered,
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in most cases, you know, pretty significant, if not catastrophic,
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injuries. Um, but with that population,
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uh,
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seven or eight out of 10 are gonna have lumbar or, and/or cervical compression, compressive fractures, um, disc degeneration.
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They're gonna have
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at least, you know, two to three major orthopedic surgeries, a lot of labral tears in the shoulder, a
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lot of labral tears in the hip,
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a lot of
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foot and ankle injuries. And so when you, when you're exposed to that population,
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it is abundantly clear very early on that all of the bread and butter S&C 101
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stuff just isn't gonna work. It- it's not applicable to do a bilateral barbell back squat on somebody
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who's had three major
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back surgeries.
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Um, but at the same time, the majority of the people that we were seeing were, were still active duty
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and still had high, you know, demands for performance.
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Um, so it was not this, you know,
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pseudo physical therapy clinic where we were just treating them for their injuries. It was managing those injuries
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while trying to expedite them back into, uh, performance.
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So when we started to kind of break down the population that we were working with and
00:15:14.028 --> 00:15:20.368
we, we started to kind of analyze what those KPIs and demands were, um, we just kept tracing back to
00:15:20.408 --> 00:15:23.148
improve core strength, improve core strength, improve core strength.
00:15:23.788 --> 00:15:25.268
Um, you know, so again,
00:15:25.848 --> 00:15:27.028
just to be clear on this,
00:15:27.528 --> 00:15:27.968
that that
00:15:28.088 --> 00:15:32.038
included more so a change in the training parameters,
00:15:32.908 --> 00:15:37.008
doing the same exact, you know, major movements, broad movements that we
00:15:37.048 --> 00:15:40.068
see everywhere else, and then just adding in,
00:15:40.588 --> 00:15:44.068
you know, slight differences in how those are being performed, whether that's the way
00:15:44.108 --> 00:15:47.188
that it was loaded, whether that was the volume and intensity scheme,
00:15:47.768 --> 00:15:52.308
um, but we found a, a pretty common thread. So we, we essentially did away with bilateral
00:15:52.368 --> 00:15:59.088
movement. Um, we did away with compressive forces. When, when you're talking about these, these operators, um, they
00:15:59.208 --> 00:16:04.208
spend the vast majority of their time under an additional f- you know, 25 to 60 sometimes
00:16:04.248 --> 00:16:08.008
pounds, um, you know, through kit and through everything that they're wearing. So
00:16:08.548 --> 00:16:11.988
they're already exposed to a lot of compressive force, so we probably don't need
00:16:12.028 --> 00:16:12.788
to do any of that.
00:16:13.388 --> 00:16:19.138
Um, and then a lot of loss of rotation. They, there was a lot of unilateral deficits,
00:16:19.368 --> 00:16:20.248
you know, whether it was
00:16:20.748 --> 00:16:23.188
pure rotation or whether it was side bending,
00:16:23.668 --> 00:16:26.188
um, or kind of coiling pattern, a lot of difficulties
00:16:26.248 --> 00:16:33.278
there. And, you know, as we went along, we, we started to do more and more, again, unilateral ro- rotation,
00:16:33.408 --> 00:16:41.608
reciprocation, bending, um, and just kind of these different types of patterns. And before we knew it, back pain was
00:16:41.628 --> 00:16:47.668
going down. They could flex and internally rotate their hip. They didn't feel like they were, um, you know, kind
00:16:47.688 --> 00:16:51.988
of glitching in their gait. They were able to reach and move better. They felt like they were performing better.
00:16:52.068 --> 00:16:54.248
So that was all the evidence that we needed at the time,
00:16:54.888 --> 00:16:56.048
um, to really kind of double
00:16:56.108 --> 00:17:00.227
down on that model, and that was really kind of the origin for
00:17:00.288 --> 00:17:06.608
me, not just for this core training conversation, but also again, you know, for the myofascial lines and for the
00:17:06.627 --> 00:17:11.218
fascial-based training and, you know, just seeing performance and strength and conditioning,
00:17:11.748 --> 00:17:17.228
um, as much more of a blank canvas as opposed to this, you know, itinerary of we must
00:17:17.288 --> 00:17:18.167
do this, this, this,
00:17:18.228 --> 00:17:23.808
this, and this. I, I... It, it really w- for me was eye-opening and refreshing because it made the job
00:17:23.848 --> 00:17:29.148
a lot more invigorating because, you know, again, I didn't feel like we just had to do this small set
00:17:29.188 --> 00:17:34.168
of things and then overload everything, and then all of a sudden everybody gets better. It was much, much different,
00:17:34.668 --> 00:17:38.088
and the core training was absolutely fundamental to that. We, we
00:17:38.188 --> 00:17:40.088
really did put a priority
00:17:40.168 --> 00:17:42.018
on that, um, and it was very,
00:17:42.088 --> 00:17:50.088
very valuable. Absolutely. A lot of great things there, especially, um, liked what you said about the blank canvas and
00:17:50.108 --> 00:17:56.648
thinking about some other populations, right? You mentioned in Virginia working with these really specific populations coming back from military
00:17:56.658 --> 00:18:00.948
and rehabilitation, but then it sounds like you took these principles and said, "Wait a second,
00:18:01.028 --> 00:18:02.148
like, this could work
00:18:02.208 --> 00:18:04.228
for everybody else."
00:18:04.668 --> 00:18:04.828
Yeah.
00:18:05.228 --> 00:18:05.688
Absolutely.
00:18:06.008 --> 00:18:07.048
Um, yeah, man, it's,
00:18:07.128 --> 00:18:12.008
and it's... That again has been very refreshing for me because-Coming
00:18:12.018 --> 00:18:17.958
down here, um, I was under the impression that I was gonna have this tremendous learning curve and, and have
00:18:17.988 --> 00:18:22.788
to kind of start from square one and work my way back up. Um, and in some cases that has
00:18:22.848 --> 00:18:23.088
proven
00:18:23.108 --> 00:18:29.778
to be true. But what I realized, man, was, like, there's a lot of similarity between elite level military and
00:18:29.828 --> 00:18:30.898
elite level athletes,
00:18:31.068 --> 00:18:37.068
right? How many elite athletes have, have had no surgical interventions, you know, after three or four
00:18:37.108 --> 00:18:41.368
years in the league? How many of them are not under, you know, tremendous amounts of stress?
00:18:42.008 --> 00:18:45.208
You know, and, and we go on and on, but from a mechanical
00:18:45.268 --> 00:18:50.968
sense, they have a very specific set of skills that they're, they're expected to be able to perform.
00:18:51.008 --> 00:18:54.068
They have to perform at an absolutely high level or they're gonna
00:18:54.108 --> 00:18:57.168
be out of a job, and there's a lot of chaos.
00:18:57.868 --> 00:18:59.288
Sport is- Mm ... a microcosm
00:18:59.348 --> 00:19:01.058
of chaos, and it's,
00:19:01.088 --> 00:19:06.368
when we... O- one thing that does kind of irritate me is when we try to, you know, relegate or
00:19:06.408 --> 00:19:13.238
consolidate sports into being one or two movement planes, uh, you know, specific to one or two movement planes.
00:19:13.328 --> 00:19:14.878
Uh, baseball is a frontal plane
00:19:15.028 --> 00:19:16.368
sport. It's absolutely
00:19:16.408 --> 00:19:22.048
garbage. All sports are all ranges, planes, vectors of motion. It occurs at all kinds of different
00:19:22.088 --> 00:19:27.108
velocities. There's deceleration and acceleration components, and it's essentially,
00:19:27.188 --> 00:19:29.988
again, just this microcosm of controlled
00:19:30.048 --> 00:19:36.008
chaos. So, as it applies to core training and elsewhere, I think that the way that I really have,
00:19:36.048 --> 00:19:41.578
you know, termed this or look, look at it, is that we need to improve the athlete's ability to tolerate
00:19:41.578 --> 00:19:44.158
variability. And if we can do that,
00:19:44.608 --> 00:19:49.388
it will give them a better platform to express their power, express their strength, and express
00:19:49.428 --> 00:19:52.198
their skill, um, with less restriction.
00:19:54.948 --> 00:20:00.018
Terrific. I mean, a lot of great stuff in there and, and appreciate that answer. And, uh, I was thinking
00:20:00.088 --> 00:20:02.088
back to just some of the comments that you made about,
00:20:03.088 --> 00:20:08.088
uh, reducing the compressive forces and, and adding in more unilateral work and, and taking
00:20:08.108 --> 00:20:13.008
out maybe some of the bilateral. With those specific populations, especially those where you're trying to reduce kind of the
00:20:13.048 --> 00:20:18.308
orthopedic stress, I mean, you're talking about being able to reduce absolute load, but still have a higher relative
00:20:18.388 --> 00:20:23.328
load. So I'm curious, um, to hear about some of the feedback that you were getting from some of those,
00:20:23.388 --> 00:20:24.768
uh, individuals in Virginia. Like,
00:20:25.008 --> 00:20:26.108
uh, all of a sudden they're
00:20:26.128 --> 00:20:29.028
saying, "Hey, this just feels really good." I mean, what,
00:20:29.088 --> 00:20:33.568
what was- Yeah ... the feedback, um, from those individuals, and was there any pushback on, like, "Hey, I wanna
00:20:33.588 --> 00:20:37.018
be doing these big, you know, multi-joint movements right
00:20:37.048 --> 00:20:39.078
now"? So to the first part,
00:20:39.428 --> 00:20:39.638
um,
00:20:40.308 --> 00:20:47.028
the, the feedback was overwhelmingly positive. And, um, you know, and I, I only, you know,
00:20:47.628 --> 00:20:51.228
I, I was a part of a puzzle. We, there were, there were several people that were,
00:20:51.348 --> 00:20:58.078
um, you know, contributing to this model. But that was by far the number one most common feedback point was,
00:20:58.528 --> 00:21:03.088
"Man, I just feel better." I, you know, and, and I think that, you know, we
00:21:03.128 --> 00:21:08.228
can kind of tie in a second point to that, is that it almost, like, reinvigorated training
00:21:08.268 --> 00:21:11.928
for them. And if you think again about the military community, like, that
00:21:12.008 --> 00:21:14.008
training sucks, man. It, it
00:21:14.088 --> 00:21:15.948
is absolutely brutal,
00:21:16.068 --> 00:21:22.158
and it's, it's incredibly high in volume and intensity, and, and the demands are really, really,
00:21:22.808 --> 00:21:23.018
um,
00:21:24.028 --> 00:21:29.028
you know, challenging. So it, it kind of takes any of the joy of training
00:21:29.148 --> 00:21:32.028
out for them, and if you're constantly in
00:21:32.068 --> 00:21:38.078
pain, it, it just completely evaporates. Like, training is perceived as a chore. So when we were able to
00:21:38.108 --> 00:21:41.218
kind of show them that, hey, you know, training does not
00:21:41.268 --> 00:21:46.048
mean you have to go run six miles, or you have to do this bench press back
00:21:46.068 --> 00:21:50.968
squ- back squat, you know, protocol or whatever, um, there's a lot more versatility
00:21:51.008 --> 00:21:56.348
to this. I think that gave them a breath of fresh air, and then when you feel better, you perform
00:21:56.428 --> 00:22:02.188
better. It's, it's very simple. Um, so, you know, I think that they were very appreciative of that sense.
00:22:02.248 --> 00:22:03.008
On the back end,
00:22:03.068 --> 00:22:05.028
to the latter point, I can count
00:22:05.088 --> 00:22:07.088
on one hand, you know, there was, there was
00:22:07.188 --> 00:22:12.108
a maybe four or five, uh, you know, kind of old school meathead-type
00:22:12.208 --> 00:22:12.728
guys,
00:22:13.288 --> 00:22:19.138
um, that, you know, really just wanted to just bang weights. And, you know, it, with athletes
00:22:19.208 --> 00:22:24.048
like that, um, I'm not here to, to necessarily tell you yes or no. I'm here to help
00:22:24.088 --> 00:22:29.228
guide you for what you wanna do and what you find value in. So for those people, we, we... You
00:22:29.308 --> 00:22:31.288
wanna do heavy back squat, heavy deadlift,
00:22:31.327 --> 00:22:36.128
let's, let's work it in. But I'm gonna take the accessory block. I'll give you the primary block,
00:22:36.608 --> 00:22:38.988
let me run the accessory block, and we'll compromise on
00:22:39.068 --> 00:22:43.998
that. Um, so just kind of filter it, filtering it in on the back end and, you know, letting them
00:22:44.088 --> 00:22:47.218
have their cake, and then, you know, me kind of just guiding
00:22:47.248 --> 00:22:52.028
it from that point. Love it. A moment ago, you just said,
00:22:52.468 --> 00:22:53.208
really for you,
00:22:53.808 --> 00:22:54.988
training and core training is
00:22:55.028 --> 00:22:59.548
about improving the athlete's ability to handle variability.
00:23:00.688 --> 00:23:00.948
So
00:23:01.408 --> 00:23:03.008
I wanna dive a little deeper on
00:23:03.068 --> 00:23:07.008
that, and by that, I mean improving the athlete's ability to handle
00:23:07.048 --> 00:23:10.188
that. How should we train the core?
00:23:12.048 --> 00:23:20.358
So I, I think a good starting point is locomotive and, and groundwork. Um, you know, if we think about
00:23:20.448 --> 00:23:22.888
just at, at a very broad, 10,000-foot
00:23:23.048 --> 00:23:24.948
view, what are the, the
00:23:25.068 --> 00:23:26.368
most mundane,
00:23:26.908 --> 00:23:32.008
basic fundamentals, fundamentals or functionalities of the human body? We, we need to be able to
00:23:32.168 --> 00:23:32.468
move.
00:23:33.048 --> 00:23:33.218
Um,
00:23:33.528 --> 00:23:38.087
you know, e- evolutionarily, if we can't move, we can't kill. We can't kill, we can't eat, we die.
00:23:38.748 --> 00:23:40.168
Um, so we need to be able to move.
00:23:40.768 --> 00:23:45.008
And then being able to evade or, or get up and down off the ground, being able
00:23:45.088 --> 00:23:48.048
to, you know, maneuver, um, in a reactive sense,
00:23:48.588 --> 00:23:53.128
um, is, is another one that for, you know, again, like, life and death purposes is very important.
00:23:53.848 --> 00:23:54.068
So in
00:23:54.128 --> 00:23:58.278
the training setting, um, all different kinds of carry variations,
00:23:58.748 --> 00:24:00.088
all great for, for,
00:24:00.088 --> 00:24:01.068
for, uh, you know,
00:24:01.388 --> 00:24:07.008
uh, my, in, in my opinion. Um, you know, different kinds of, like, coiling and bending patterns.
00:24:07.088 --> 00:24:09.168
You know, for, so, like, for farmer's carries,
00:24:09.728 --> 00:24:14.948
um, we can carry heavy, we can carry light. We can go high, we can go low, single, double-sided.Um,
00:24:15.448 --> 00:24:20.058
but with the coiling and the bending patterns, these are gonna be much lighter in load, and we're
00:24:20.088 --> 00:24:24.198
focused more on, um, you know, again, the integration of
00:24:24.688 --> 00:24:27.108
the, the extremities and, and the different components
00:24:27.148 --> 00:24:29.028
of the body. For
00:24:29.068 --> 00:24:33.868
the groundwork, um, uh, kind of an underlying benefit to groundwork is, number
00:24:34.008 --> 00:24:37.008
one, the sensorimotor response that we
00:24:37.048 --> 00:24:40.008
get, um, having hands and feet interacting
00:24:40.268 --> 00:24:46.497
with the ground. Um, you know, having the, the s- the skin contact with the turf, uh, being kind of
00:24:46.528 --> 00:24:51.628
a sensory stimulus for us. And then I think another thing that gets overlooked about groundwork is how it, you
00:24:51.668 --> 00:24:57.848
know, kind of works to unload the spine. Um, so for people who do have, uh, you know, non-specific back
00:24:57.888 --> 00:25:03.948
pain or maybe you've had a couple of back surgeries, um, being in that all fours position or almost like
00:25:03.988 --> 00:25:10.208
in a simulated dead bug position is actually unloading the spine and helps, you know, with not only just the
00:25:10.288 --> 00:25:14.078
structural aspect, but also getting fluid, um, you know, through that region
00:25:14.568 --> 00:25:20.128
and, and just kind of de-tensing some of those smaller supporting structures. So those are the good, the best starting
00:25:20.208 --> 00:25:21.008
points in my mind.
00:25:21.688 --> 00:25:23.098
Once we work out of that,
00:25:24.008 --> 00:25:26.128
that's where I'm gonna go to more of my cable,
00:25:26.488 --> 00:25:29.028
my Keiser, my band, my landmine,
00:25:29.548 --> 00:25:31.588
um, or thinking kind of static,
00:25:32.108 --> 00:25:32.968
more structural
00:25:33.088 --> 00:25:37.088
based, you know, one, maybe two movement planes or, you know,
00:25:37.468 --> 00:25:39.068
small combinations of things.
00:25:39.788 --> 00:25:41.088
Um, but anything
00:25:41.228 --> 00:25:45.458
from any chop pattern that you can, you know, come up with or imagine,
00:25:45.948 --> 00:25:51.118
um, to more of, like, transfer movements, so I like a lot of, like, push-pull options.
00:25:51.688 --> 00:25:57.148
Um, those are all great, all foundational. And again, what we're doing here is we are really trying to
00:25:57.228 --> 00:26:04.148
teach the connection or the integration from hand to hip and from hip to foot. Um, so for
00:26:04.188 --> 00:26:10.098
rudiment athletes, for younger athletes, a lot of the times that's actually very challenging. Um, their, their kinesthesia is still
00:26:10.148 --> 00:26:15.008
so low, they don't really know, you know, kinda how to coordinate all of these different
00:26:15.048 --> 00:26:20.268
parts. Um, for athletes that are on more of the developmental side, that's a little bit of an easier process
00:26:20.308 --> 00:26:21.208
to teach through normally.
00:26:21.918 --> 00:26:26.068
And then finally from there, that's where we're gonna go into more of our dynamics and more of our high
00:26:26.088 --> 00:26:26.657
velocity,
00:26:27.228 --> 00:26:33.098
um, and almost plyometric-based movements. So I get a lot of value out of kettlebells, uh, med balls,
00:26:34.088 --> 00:26:35.108
um, any kind of projectile
00:26:35.148 --> 00:26:39.048
object. Uh, still utilizing a lot of cable, a lot of, lot of Keiser,
00:26:39.208 --> 00:26:44.208
landmine, um, just doing some of those similar patterns with higher velocity, little bit more complexity.
00:26:44.928 --> 00:26:45.078
Um,
00:26:45.928 --> 00:26:51.038
and then really, you know, that's, that's kind of the, the, the one, two, three step there. But
00:26:51.068 --> 00:26:53.038
again, you know, it's, it's not anything
00:26:53.088 --> 00:26:59.178
that's, uh, really, you know, specifically isolated, must do these ratios
00:26:59.188 --> 00:27:04.928
of movements. It- it- it's different for everybody. So if we can move, if we're locomotive, if we can get
00:27:05.008 --> 00:27:06.118
up and down off of the ground,
00:27:06.548 --> 00:27:11.018
we can bend and we can kind of, you know, r- rotate or reciprocate, and then we can put
00:27:11.068 --> 00:27:12.208
that, those same
00:27:12.308 --> 00:27:13.948
actions, uh, in motion
00:27:14.008 --> 00:27:17.168
under velocity, I think you're gonna check almost every box
00:27:17.208 --> 00:27:21.048
that you need. Fantastic. I mean, y- you laid out
00:27:21.568 --> 00:27:27.238
really your classifications and your progressions really nicely there. Um, I appreciate that. Starting with the locomotive,
00:27:27.748 --> 00:27:33.358
evading, then getting into some of the carries, coiling, uh, uh, ground-based stuff, and then into your cables,
00:27:34.088 --> 00:27:34.348
um,
00:27:34.868 --> 00:27:38.248
a- and landmines, and then really more into the dynamic movement. So I appreciate
00:27:38.308 --> 00:27:43.078
that. Where... You know, I, I hear a lot of professionals and a lot of strength coaches
00:27:43.108 --> 00:27:47.028
will say, "Yeah, you know, we deadlift heavy, you s- you front squat heavy. That's the best thing
00:27:47.078 --> 00:27:52.098
for your core." Uh, where do those fit in in terms of how you see core training? I know that,
00:27:52.128 --> 00:27:55.808
that you said earlier, like, "Hey, this is a part of our training. This core training is just a section
00:27:55.868 --> 00:27:57.128
of it that we really value,"
00:27:57.508 --> 00:28:02.168
but does deadlift and squatting, like does that also get filed into these dynamic
00:28:02.208 --> 00:28:04.968
movements for you? Is this a part of your core training, or you just put that kind of in a
00:28:05.008 --> 00:28:10.908
separate box? That is a separate box for me, and, um, you know, I try to be pretty neutral
00:28:11.008 --> 00:28:12.378
on, on most things,
00:28:12.888 --> 00:28:18.168
um, you know, I guess which is kinda unpopular now. I'm not very, uh, polarizing or, or,
00:28:18.268 --> 00:28:20.408
uh, confrontational. However,
00:28:20.968 --> 00:28:24.128
uh, deadlifting and front squatting is not the best thing that you can do for core
00:28:24.168 --> 00:28:29.728
training. It- it- it- it is not. Those are structural compound loads. I do those things. I load them heavy.
00:28:29.828 --> 00:28:34.988
Um, but that is something that I see, uh, being its own kind of thing. It's, you know, we're going
00:28:35.108 --> 00:28:37.028
to deadlift because we're gonna deadlift
00:28:37.068 --> 00:28:39.008
because it's a good, you know, total body,
00:28:39.528 --> 00:28:39.828
um,
00:28:40.248 --> 00:28:41.648
you know, total body/lower
00:28:41.688 --> 00:28:45.208
body, um, push pattern, right? We're gonna squat for the same concept.
00:28:45.248 --> 00:28:49.288
So I think about this kind of like the SAT.
00:28:50.268 --> 00:28:52.908
The, the SAT is not
00:28:53.208 --> 00:29:00.368
a good indication of your general intelligence or your ability to succeed in college. Your SAT represents your ability
00:29:00.408 --> 00:29:01.428
to take the SAT.
00:29:02.688 --> 00:29:08.018
So for heavy deadlifts and for, for heavy front squats or whatever the exercise may be, those
00:29:08.048 --> 00:29:13.988
are not good demonstrations of core training. Those are good demonstrations of how well you can deadlift and how
00:29:14.028 --> 00:29:14.188
well
00:29:14.228 --> 00:29:15.988
you can front squat, no more, no
00:29:16.028 --> 00:29:21.028
less. They don't translate to sport. They don't make you a better pitcher or a better basketball player.
00:29:21.528 --> 00:29:23.068
They make you stronger at those
00:29:23.128 --> 00:29:26.078
movements. The... Not to get off on a tangent, but,
00:29:26.168 --> 00:29:30.148
like, the same people who champion those types of things,
00:29:30.768 --> 00:29:35.988
you, "If you're not front squatting 140% of your body weight, then you suck, and your whole training is
00:29:36.008 --> 00:29:36.488
worthless,"
00:29:37.168 --> 00:29:42.268
um, are the same people who ignore the fact that the amount of force that you can put out
00:29:42.458 --> 00:29:48.428
on a squat or on a deadlift is going to eventually be limited more by skill than of muscular capability
00:29:48.468 --> 00:29:48.968
or power
00:29:49.008 --> 00:29:54.248
or strength. So if you were, or if you were going to just purely seek or chase
00:29:54.868 --> 00:29:57.378
max lower body force expression,
00:29:57.948 --> 00:30:02.308
well, then go do an isometric leg press, right? Or, or go do a, an isometric mid-thigh
00:30:02.318 --> 00:30:07.028
pull because the force capability on those is gonna be much higher than in a front squat. In a front
00:30:07.108 --> 00:30:11.618
squat, you're gonna be limited by the technique or the skill of the movement before you reach what you're actually
00:30:11.668 --> 00:30:12.168
able to produce
00:30:12.188 --> 00:30:12.828
with your legs,
00:30:13.528 --> 00:30:19.008
right? Even 500-pound squatters can leg press twice that and go up over 1,000 pounds. So
00:30:19.028 --> 00:30:20.038
if we're trying to just purely
00:30:20.108 --> 00:30:23.957
load the legs, go do thatBut getting off of my high horse here and getting
00:30:24.038 --> 00:30:30.888
back to the point, I think that stiffness and, and being able to have, um, you know,
00:30:31.028 --> 00:30:36.048
a, a, a good connected pillar or core for
00:30:36.088 --> 00:30:41.248
those movements, cool, yeah, we're getting a little bit out of it. We're getting some thoraco-lumbar extension.
00:30:41.888 --> 00:30:44.348
It's not to say it's a bad option, but,
00:30:44.468 --> 00:30:48.158
um, I would argue that a, a heavy,
00:30:48.888 --> 00:30:54.028
uh, you know, Hatfield split squat is gonna be more core demanding, quote unquote, than
00:30:54.067 --> 00:30:54.207
we
00:30:54.268 --> 00:30:56.028
see in a, in a, you know, conventional
00:30:56.068 --> 00:31:02.648
front squat because of the flexion extension pattern at the pelvis and because of the rotational mechanics that are gonna
00:31:02.688 --> 00:31:11.808
be applied during that split pattern. Um, the last thing that I'll say on that is, um... Oh, the, the
00:31:11.908 --> 00:31:13.178
other aspect of,
00:31:13.668 --> 00:31:17.488
um, core training that, you know, within this context
00:31:18.788 --> 00:31:24.108
is that everything is pre-tensioned in a, in a deadlift or a front squat. So you are
00:31:24.208 --> 00:31:27.327
going in for one rep, it's a 98% or it's 100%
00:31:27.388 --> 00:31:30.127
rep. I'm gonna go in, belt or no belt, but
00:31:30.768 --> 00:31:31.008
I'm gonna
00:31:31.068 --> 00:31:35.968
take a deep breath, I'm gonna brace. I know the amount of time that I'm gonna be under tension and
00:31:36.028 --> 00:31:39.088
how long this movement is gonna take, and then I'm gonna finish the movement and I'm gonna
00:31:39.108 --> 00:31:45.128
release. If I'm a wide receiver and I'm running a slant route and I turn towards the quarterback
00:31:45.168 --> 00:31:48.148
to catch the ball, and then I turn and I have a safety coming full speed
00:31:48.728 --> 00:31:49.028
to take
00:31:49.068 --> 00:31:53.008
my head off, I don't have that opportunity to consciously pre-tension
00:31:53.048 --> 00:31:55.028
and brace my body. I just have to be able
00:31:55.048 --> 00:32:01.048
to do it. So if I take a 20-pound med ball and I have somebody who's anticipating the catch,
00:32:01.078 --> 00:32:05.048
and I throw the med ball in as fast as I can and allow them to recoil
00:32:05.088 --> 00:32:10.568
and then snap back, there's more of a reactionary or a reactive element to that which, again, I think is
00:32:10.628 --> 00:32:13.008
a, is a fundamental feature to this
00:32:13.028 --> 00:32:15.968
core region that we don't necessarily get in things that are
00:32:16.008 --> 00:32:20.028
pre-scripted. Absolutely, and that ties back to the chaos
00:32:20.208 --> 00:32:25.048
element- Yes ... of performance that, that you had mentioned earlier, and the ability to handle
00:32:25.628 --> 00:32:26.268
variability.
00:32:26.888 --> 00:32:29.168
Um, so well said, and also a great tangent. I mean, talk
00:32:29.188 --> 00:32:29.468
your game.
00:32:31.348 --> 00:32:35.968
Talk your game. So, um, a question that I have then is, with that in
00:32:36.008 --> 00:32:38.057
mind, feel like I might know the answer
00:32:38.088 --> 00:32:41.048
but I wanna ask it. Why is
00:32:41.108 --> 00:32:43.008
it, uh, do you think
00:32:43.068 --> 00:32:50.388
that so many people and coaches are still programming these isolated exercises, these heels elevated crunches, single leg crossover crunch,
00:32:50.488 --> 00:32:55.018
decline bench? Uh, I'm gonna speak for a second on my own coaching experience. Please do. I was
00:32:55.018 --> 00:32:55.968
a strength and conditioning coach,
00:32:56.188 --> 00:32:59.088
uh, for a while, and I put these kind of towards the end,
00:32:59.428 --> 00:33:03.178
a couple of these exercises. We had our chop variations that were part of our primary blocks or accessories,
00:33:03.228 --> 00:33:04.148
but towards the end,
00:33:04.248 --> 00:33:06.098
you know, I, I worked with baseball players,
00:33:06.568 --> 00:33:08.128
uh, I worked with a lot of other types of athletes
00:33:08.188 --> 00:33:14.048
too, and they see this through media, through some of the physique outlets that you had mentioned.
00:33:14.148 --> 00:33:17.168
Um, and I, I finished with it. I didn't really place
00:33:17.228 --> 00:33:18.968
any much value
00:33:19.008 --> 00:33:24.018
or importance on it, um, but I knew that mentally these athletes enjoyed it, and I had it at the
00:33:24.108 --> 00:33:27.548
end because when they walked out of the room, yeah, they're kinda lifting their shirt up a little bit, checking
00:33:27.568 --> 00:33:32.748
themselves out, and I knew that was good for their psyche. Yeah. Um, so as you see this, why are
00:33:32.768 --> 00:33:37.678
people still programming it? Is it for that reason? Do you think there is some value still with some of
00:33:37.708 --> 00:33:38.728
those isolated movements?
00:33:40.268 --> 00:33:45.108
So, without coming across as, as arrogant
00:33:45.148 --> 00:33:45.308
here,
00:33:46.188 --> 00:33:52.048
I, I, I think that people have a really difficult time challenging what they believe to
00:33:52.088 --> 00:33:59.057
be true, and with strength and conditioning especially, it starts with
00:33:59.168 --> 00:34:06.008
this underpaid, overworked, underappreciated complex that we all live within.
00:34:06.968 --> 00:34:08.308
So if you are
00:34:08.408 --> 00:34:12.828
in the public sector, especially if you're at the university level, you're at a high school, you're in a pro
00:34:12.868 --> 00:34:17.007
organization, your job is inherently unstable
00:34:17.888 --> 00:34:24.268
in, in 99% of cases. Very rarely does somebody get into, into one of those positions and is, like, locked
00:34:24.348 --> 00:34:26.068
in, that's the guy, that's the girl, we don't
00:34:26.128 --> 00:34:29.047
have, you know, there's no question about who's gonna be
00:34:29.108 --> 00:34:33.007
filling that role. So I think because of
00:34:33.068 --> 00:34:41.868
that, we are kinda clinging to dogmatic practice because if we do what is said to be done, then we
00:34:41.907 --> 00:34:45.007
can go to our superior and say, "Hey, I did what I was supposed to do.
00:34:45.088 --> 00:34:49.308
I don't know why this person got injured. I don't know why we underperformed this year. This is what we're
00:34:49.328 --> 00:34:56.478
supposed to do." As opposed to if they look outside of that box too far, and they do something that
00:34:56.547 --> 00:34:59.118
isn't, you know, more conventionally understood or applied,
00:34:59.988 --> 00:35:04.028
then they become vulnerable to lose their job, whether it was right or wrong, whether it had anything
00:35:04.048 --> 00:35:06.048
to do with whether... whatever the situation may
00:35:06.128 --> 00:35:09.148
be, um, it, it makes them look bad,
00:35:09.488 --> 00:35:10.328
uh, potentially,
00:35:10.888 --> 00:35:11.098
um,
00:35:11.408 --> 00:35:13.258
you know, in something like a, an annual review
00:35:13.348 --> 00:35:18.988
period. So I think that's fundamentally the, the biggest problem that we face is that we
00:35:19.028 --> 00:35:21.408
are reluctant or hesitant
00:35:21.468 --> 00:35:26.308
to challenge status quo or to, you know, analyze how we can do things slightly differently,
00:35:26.888 --> 00:35:27.968
um, because we're all
00:35:28.048 --> 00:35:33.948
just, you know, again, living paycheck to paycheck and trying to do everything that we can with the 12
00:35:34.028 --> 00:35:36.208
minutes of free time that we have throughout the day.
00:35:36.748 --> 00:35:38.968
Now, for myself, being in the private sector, and this
00:35:39.008 --> 00:35:41.048
is exactly why I, I am and will
00:35:41.068 --> 00:35:44.048
forever be in the private sector and, you know, run
00:35:44.108 --> 00:35:47.948
my own business, um, is because I change my mind all the time. I'm,
00:35:48.008 --> 00:35:52.038
I'm constantly evaluating things and, and, you know, analyzing what's
00:35:52.068 --> 00:35:57.548
being done, and seeing how, you know, the response and the, the outcomes are to these things, and, and just
00:35:57.608 --> 00:35:58.028
constantly
00:35:58.118 --> 00:36:06.488
refining that. I have equal influence from, you know, people that are classified as functional coaches to sprint coaches to
00:36:06.508 --> 00:36:12.148
physiotherapists, and I just... I'm like a, a master generalist. I wanna take a little bit of everything
00:36:12.168 --> 00:36:14.118
from people that I think are doing a good job,
00:36:14.688 --> 00:36:19.108
um, and then kind of recreate it as my own. Getting more directly to
00:36:19.148 --> 00:36:22.208
your question here, as this applies to core
00:36:22.288 --> 00:36:23.928
training, I, I would
00:36:24.068 --> 00:36:30.036
say that, you know, with, like, the, uh, the example that you gave-If you have
00:36:30.076 --> 00:36:33.896
the, you know, your athletes doing a couple of heels elevated sit-ups or,
00:36:34.056 --> 00:36:39.996
or, you know, twists or whatever, you know, kind of, um, you know, functional-based core training
00:36:40.076 --> 00:36:45.936
movement, no, it's not doing any damage. I, I would argue it's probably not really helping anything,
00:36:46.116 --> 00:36:47.896
but that confidence
00:36:48.016 --> 00:36:53.976
point is fundamental, man, and that's, that's very, very important. So if I carve out eight minutes
00:36:54.016 --> 00:37:00.136
at the end of a session and do some flexion-extension based abs, um, and kids are kind of, you know,
00:37:00.216 --> 00:37:05.046
pulling shirts up and feel like they're getting, you know, something out of that, I can definitely think of
00:37:05.056 --> 00:37:08.736
worse things. It's kind of similar to foam rolling. Like, everybody gets all bent out of shape about foam rolling.
00:37:08.756 --> 00:37:10.236
It's the greatest thing in the world, or it doesn't
00:37:10.256 --> 00:37:15.116
do anything. It's like, man, it's six minutes of our time. People feel a little better when they
00:37:15.156 --> 00:37:15.996
do it. What's the
00:37:16.016 --> 00:37:23.316
big deal? Um, I could make an argument or challenge people to, you know, look to take that eight, 10-minute
00:37:23.396 --> 00:37:28.316
window of, of, hey, we're gonna do some abs today to, to, you know, switch out some of those
00:37:28.996 --> 00:37:29.236
types
00:37:29.296 --> 00:37:34.996
of movements. Um, but I don't think that it's significant in either direction enough to where,
00:37:35.036 --> 00:37:36.236
you know, we need to have an intervention
00:37:36.296 --> 00:37:36.916
on it, right?
00:37:37.556 --> 00:37:39.196
Um, but you know, again, I think
00:37:39.236 --> 00:37:40.996
with, like, situations
00:37:41.056 --> 00:37:43.976
like that, get on the ground, crawl around,
00:37:44.156 --> 00:37:44.596
roll,
00:37:45.016 --> 00:37:47.126
tumble, carry something
00:37:47.676 --> 00:37:52.296
and, and do, you know, some isometric variations that, that simulate those patterns,
00:37:52.856 --> 00:37:58.156
um, and, and you'll get kind of that same response from the athletes with probably a little bit more
00:37:58.336 --> 00:38:01.376
ROI, um, from a, from an applied sense.
00:38:03.176 --> 00:38:07.286
Awesome. Terrific. I'm just thinking about some of the programming that I did, and I know the evolution
00:38:07.336 --> 00:38:11.136
of it. I used to, you know, say, "Okay, well, I have, like... We're doing this tricep, we're doing
00:38:11.156 --> 00:38:13.146
these pulls. Okay, that, that means I can do this,
00:38:13.776 --> 00:38:17.996
you know, much of biceps and, and forearms." And then those things started to b- disappear in year
00:38:18.036 --> 00:38:18.236
two,
00:38:18.296 --> 00:38:24.316
year three. My baseball guys go, "Hey, coach, like, why, why aren't you programming forearms anymore or, or abs?"
00:38:24.696 --> 00:38:28.116
I'm like, "You guys go to the rec center right after practice, and you guys go rip
00:38:28.136 --> 00:38:29.096
them anyway." I was like, "I don't need
00:38:29.096 --> 00:38:30.316
you to-"
00:38:30.316 --> 00:38:33.106
Yeah, yeah. "To go..." Yeah, absolutely. And they're like, "Ah, yeah, good point. Good point." Like
00:38:34.316 --> 00:38:35.036
Yeah. I mean, that
00:38:35.056 --> 00:38:38.716
is- I was like, "I have 45, 50 minutes." Dude, but that's the thing, though, right, is that the... we,
00:38:38.856 --> 00:38:45.025
we are all limited by the same thing, and that is time and, and contact, right? So even if you're
00:38:45.076 --> 00:38:50.416
in an optimal situation where you see your athletes five days a week and you get an hour, maybe even
00:38:50.596 --> 00:38:52.156
90 minutes, um, per
00:38:52.236 --> 00:38:57.116
session, that's still only five hours out of 168 in a week.
00:38:57.616 --> 00:39:01.056
Right. And they're doing all these other things. You know, the challenge on the private sector
00:39:01.156 --> 00:39:01.666
side is,
00:39:02.176 --> 00:39:07.836
you know, not only is frequency and time driven or, or limited by, you know, somebody's ability to pay for
00:39:07.876 --> 00:39:07.936
it,
00:39:08.076 --> 00:39:13.896
but also I'm one of six people that are doing something with this athlete. They have their high school
00:39:14.016 --> 00:39:18.006
team, they may have a club coach, they have a position coach, they got a speed coach, and
00:39:18.016 --> 00:39:18.136
then
00:39:18.236 --> 00:39:20.116
I kind of play this strength injury role.
00:39:20.596 --> 00:39:24.066
So for me, it's, you know, much less driven by,
00:39:24.636 --> 00:39:27.016
here are the big rocks, here are the fundamentals that we
00:39:27.076 --> 00:39:29.126
have to do. Monday, Wednesday, Friday, we're doing
00:39:29.156 --> 00:39:35.006
these lifts. Tuesday... For me, it's more, okay, let me see the puzzle. How... You know, where are the pieces
00:39:35.036 --> 00:39:39.816
arranged right now? Where are you spending your time? And then where can I come in and kind of fill
00:39:39.856 --> 00:39:46.666
these cracks? So for me, it's probably why, you know, I, I, I might look like I'm trying to always
00:39:46.696 --> 00:39:52.716
post and produce things that are super nuanced or, you know, unconventional or whatever, but really that's just what I'm
00:39:52.776 --> 00:39:57.636
doing. It's just a representation of my work. If I have a kid who lifts with his high school team
00:39:57.696 --> 00:40:00.116
five days a week at 6:00 a.m., then he's got practice
00:40:00.156 --> 00:40:05.646
at 3:30, then he sees his skills coach on Tuesday, Thursday evenings, and I see him on Wednesdays and Saturdays,
00:40:05.676 --> 00:40:08.076
well, yeah, we're gonna spend a hell of a lot of time on
00:40:08.116 --> 00:40:11.016
foot and ankle, hip internal rotation, core work,
00:40:11.436 --> 00:40:17.016
and, you know, some of this kind of ambiguous fascial line stuff, um, because that's what's needed right now. They,
00:40:17.036 --> 00:40:22.376
they're already doing everything else, you know? So that time allotment is really the most important thing to consider,
00:40:22.896 --> 00:40:28.176
and if you can, you know, you... If you will get better at coaching and what you do,
00:40:29.176 --> 00:40:29.416
excuse
00:40:29.476 --> 00:40:29.596
me,
00:40:30.576 --> 00:40:33.016
um, through improving your infici-
00:40:33.356 --> 00:40:38.056
efficiency of programming and exercise selection more than anything else, it will absolutely
00:40:38.096 --> 00:40:43.186
change, um, the value of what you're doing more than anything else, is being efficient with that time allotment.
00:40:44.856 --> 00:40:48.316
Absolutely. You mentioned filling the cracks, which, listen, resistance
00:40:48.356 --> 00:40:49.996
training a- and training in the
00:40:50.016 --> 00:40:52.156
weight room by nature is
00:40:52.196 --> 00:40:52.896
filling the cracks.
00:40:53.456 --> 00:40:55.196
Yeah. Like- Yeah. Their skills coach
00:40:55.256 --> 00:40:55.756
session,
00:40:56.076 --> 00:40:59.116
playing their sport, is the most
00:40:59.156 --> 00:40:59.856
important thing,
00:41:00.216 --> 00:41:00.466
right? Yeah.
00:41:01.276 --> 00:41:05.166
Um, so it's great to have that approach and be willing to say, "Hey, this is what we have planned
00:41:05.176 --> 00:41:08.016
today, but, you know, I haven't seen you in a few days," or, you know, "You
00:41:08.076 --> 00:41:09.216
missed a week 'cause of spring break,"
00:41:09.256 --> 00:41:12.796
or, you know, "Tell me about all these other things that are going on," and really leading with questions even
00:41:12.836 --> 00:41:14.036
to start your session to then be
00:41:14.056 --> 00:41:14.976
able to make decisions.
00:41:15.476 --> 00:41:17.996
Yeah. Yeah. Absolutely. And, um, and you
00:41:18.066 --> 00:41:21.976
know, and this is some- an area where I, I still have a small sample size, you know, it's not
00:41:22.016 --> 00:41:27.276
a tremendous history here. Um, but this, this also did apply with the military guys as well. But
00:41:27.316 --> 00:41:32.126
when you, when you get to the, the elite level and, and, like, the pro level athletes,
00:41:32.676 --> 00:41:37.976
um, that lack of visibility and lack of predictability is amplified by
00:41:38.036 --> 00:41:43.216
10. Um, the communication is tougher. The... You know, again, the visibility
00:41:43.236 --> 00:41:47.966
of schedule i- is tougher. They're in town, and you think you g- you got them for three weeks,
00:41:48.036 --> 00:41:49.136
and then on day six
00:41:49.656 --> 00:41:50.476
they no-show,
00:41:50.516 --> 00:41:54.836
and you call and they're like, "Hey, I had a thing come up in Miami. I'll be back in six
00:41:54.896 --> 00:41:59.936
days." So- Yeah ... that, that forecasting and that, you know, being able to kind of project
00:42:00.036 --> 00:42:03.996
out of, of what we are going to do and having it dialed into a T, you know, again,
00:42:04.056 --> 00:42:09.036
at least in, in the position that I'm in or the experience that I've had, very, very rare. It's, it's
00:42:09.076 --> 00:42:13.146
very rare that I get a chance to just say, "Okay, I know I'm gonna see this, this guy or
00:42:13.196 --> 00:42:16.036
this girl four days a week for the next eight weeks. We
00:42:16.056 --> 00:42:21.616
can put it all together." Just doesn't really happen for me. So being adaptable and, and being able to analyze
00:42:21.656 --> 00:42:26.906
the situation and all these constituent parts, and then being able to just kind of, you know, fill in from
00:42:26.996 --> 00:42:28.136
there is, is, has been
00:42:28.156 --> 00:42:30.176
critical. Awesome.
00:42:30.836 --> 00:42:33.376
Awesome. That's great. So pivoting back to core training,
00:42:34.056 --> 00:42:36.186
uh, you mentioned earlier landmines, you mentioned
00:42:36.256 --> 00:42:42.066
Keiser. Uh, are there any tools out thereThat you found to help augment this core training, and really
00:42:42.106 --> 00:42:48.036
how have you found them to be beneficial over maybe some other, uh, tools? Yeah. So I don't think that
00:42:48.066 --> 00:42:53.106
there's any, any, like, specific demand for this or for
00:42:53.186 --> 00:42:56.796
that. Kind of feeding into what I was just saying,
00:42:57.026 --> 00:42:59.006
uh, a second ago, I, I train out of
00:42:59.486 --> 00:43:02.046
legitimately like five or six different places right now.
00:43:02.786 --> 00:43:05.126
Um, some of them I have Keisers, some of them I don't.
00:43:05.506 --> 00:43:07.106
Some I have a landmine, some I don't.
00:43:07.606 --> 00:43:07.666
Uh,
00:43:07.786 --> 00:43:08.966
s- some have heat and air,
00:43:09.006 --> 00:43:10.866
some don't. Um, so,
00:43:11.026 --> 00:43:14.126
you know, I, I've had to kind of open my purview up a little
00:43:14.146 --> 00:43:17.946
bit, um, and just utilize what is there. So to
00:43:18.106 --> 00:43:26.426
start, I don't think that there's anything that is inextricably must be performed or can't be performed. Now, by default,
00:43:26.786 --> 00:43:31.136
I absolutely love the landmine. Um, that has been a central tool for me for a very long
00:43:31.166 --> 00:43:35.986
time, and it's, it goes back to the words that I'm gonna repeat a million times over here, but the
00:43:36.026 --> 00:43:38.486
versatility, the open chain,
00:43:38.846 --> 00:43:40.146
the, the demand for intrinsic
00:43:40.186 --> 00:43:40.706
stability,
00:43:41.186 --> 00:43:42.966
um, and the demand
00:43:43.046 --> 00:43:50.986
to coordinate and sequence movement are all premium things for me for core training. Um, K- Keiser, cables, any kind
00:43:51.026 --> 00:43:51.086
of
00:43:51.146 --> 00:43:51.986
iso inertial,
00:43:52.526 --> 00:43:57.246
um, you know, it, it, it just allows me to move in very specific planes
00:43:57.306 --> 00:44:01.146
or very particular directions. I can do combination movements.
00:44:01.686 --> 00:44:01.906
Um,
00:44:02.006 --> 00:44:03.406
you know, again, push-pull,
00:44:03.866 --> 00:44:05.066
reciprocating and bending
00:44:05.166 --> 00:44:10.186
actions. And then I get a lot of value out of, like, uh, like I really like Vipers. Vipers
00:44:10.206 --> 00:44:15.286
are great for kinda that movement flow and, and just loading different movement patterns.
00:44:15.866 --> 00:44:18.166
Um, so I'll do a ton of different variations with that.
00:44:18.826 --> 00:44:20.396
Uh, but you can utilize,
00:44:20.986 --> 00:44:25.286
you know, like so for example, with the Viper, if you don't have access to a Viper specifically,
00:44:25.386 --> 00:44:29.226
you can take a kettlebell or a dumbbell and essentially, you know, apply the same
00:44:29.266 --> 00:44:34.226
things. Um, I will say a landmine is a staple for me. That is one that I would say,
00:44:34.346 --> 00:44:39.106
um, you know, virtually anybody should invest in. It's cheap, easy to store,
00:44:39.666 --> 00:44:43.086
um, and, and just an absolute abundance, uh, of things that
00:44:43.146 --> 00:44:48.085
you can do with it. And then the body, right? Like, you know, u- using the body for
00:44:49.026 --> 00:44:50.366
positional isometrics,
00:44:50.406 --> 00:44:53.186
using, uh, different wall patterns. Like, um,
00:44:53.526 --> 00:44:55.206
a good example there would be, like, a single
00:44:55.286 --> 00:44:57.956
arm, uh, crawl isometric using the
00:44:58.026 --> 00:45:01.186
wall, so getting down into a really low, deep flexion
00:45:01.286 --> 00:45:04.086
angle, um, and, and just having a single arm
00:45:04.146 --> 00:45:06.026
hold, you know, 10, 15,
00:45:06.186 --> 00:45:09.056
20 seconds, uh, picking a leg up, so now we're single
00:45:09.086 --> 00:45:14.806
arm, single leg, um, doing that with a little bit of different angulation. Um, so you can be
00:45:15.066 --> 00:45:20.586
a- as creative as you need to be depending on what your resources and accessibility are, um, but those would
00:45:20.606 --> 00:45:25.046
probably be the things that I would, I, I would say I c- most commonly program or prescribe.
00:45:26.846 --> 00:45:32.126
Awesome. And I know it's a podcast and, you know, it, it's all audio, but let's try to provide
00:45:32.166 --> 00:45:37.935
maybe as much value as we can a- and give some people some practical take-homes. Uh, you already mentioned already
00:45:37.966 --> 00:45:42.186
this, this classification of these groups of exercises and your progressions that you go through.
00:45:42.706 --> 00:45:43.026
Um, I'm
00:45:43.086 --> 00:45:47.086
curious to know, like, let's go through a specific exercise. I'm an athlete. It's day
00:45:47.146 --> 00:45:52.286
one. "Hey, Danny, Coach Danny, it's really nice to meet you. You know, my name's Gabe. I'm a basketball player,
00:45:52.406 --> 00:45:58.186
um, 15-year-old." Okay, we're, we're starting with maybe some of the ground-based movements and, and crawling patterns.
00:45:58.226 --> 00:46:01.136
Where do you start? Yeah. So for the crawling patterns,
00:46:01.646 --> 00:46:03.966
um, I, I, I just like the, the four-way
00:46:04.006 --> 00:46:05.136
crawl. Um,
00:46:05.606 --> 00:46:05.756
it,
00:46:05.756 --> 00:46:06.086
it,
00:46:06.086 --> 00:46:09.666
you know, again, I, I try to minimize
00:46:10.306 --> 00:46:15.966
the amount of time that I have somebody, uh, in an, in an evaluation or in an assessment,
00:46:16.066 --> 00:46:17.006
uh, setting, right? I,
00:46:17.066 --> 00:46:22.626
I don't, I don't wanna spend a full session or, or, you know, too much time on, "Hey, we're gonna
00:46:22.706 --> 00:46:26.976
analyze every single aspect of your body right now, so make sure you dress up everything and,
00:46:27.006 --> 00:46:28.246
and don't let me see any weakness,"
00:46:28.346 --> 00:46:33.646
right? I just wanna kinda get them going and then use that as an evaluating point. So the four-way crawl
00:46:33.726 --> 00:46:39.026
allows me to see scapular action, it allows me to see reciprocating or, or contralateral actions. It allows me
00:46:39.066 --> 00:46:43.106
to see, um, you know, lumbopelvic control and stability. It allows me to see bend
00:46:43.126 --> 00:46:48.086
in the foot. Um, and then doing that in different directions just allows me to see those things
00:46:48.106 --> 00:46:54.206
in different ways. Uh, for athletes that are in that 15 to 18 window, uh, I'll, I'll throw some rolling
00:46:54.286 --> 00:46:55.046
in there. Um,
00:46:55.066 --> 00:46:58.065
you know, I'm certainly far from a, a tumbling expert, but,
00:46:58.565 --> 00:47:01.046
you know, can you just kind of handle many bouts of little
00:47:01.086 --> 00:47:05.126
chaos? So we'll do, like, a one, two, three crawl into a forward roll,
00:47:05.546 --> 00:47:07.026
get right back to the crawl. One, two,
00:47:07.106 --> 00:47:12.046
three, forward roll. Lateral crawl, one, two, three, side roll, get right back to it. One, two,
00:47:12.126 --> 00:47:18.126
three, repeat. Um, so that's just something that, you know, again, just adds a slight amount of complexity to it.
00:47:18.186 --> 00:47:24.246
How can they orient? How can they reposition and restabilize themselves? Um, of course, we're looking at, you know, the
00:47:24.306 --> 00:47:29.106
extensibility. Can the, uh, how far can the arm reach overhead? Does the scap move
00:47:29.166 --> 00:47:33.106
with the arm? Uh, is there contralateral hip drop when we see that right
00:47:33.166 --> 00:47:33.706
arm reach?
00:47:34.306 --> 00:47:36.406
Um, crawling is fantastic
00:47:36.446 --> 00:47:38.166
for that. Bridging
00:47:38.226 --> 00:47:38.886
is another one.
00:47:39.306 --> 00:47:44.346
Um, you know, I think with, with core training, again, going back to where we started this whole conversation
00:47:44.386 --> 00:47:50.616
with we're driven by dogma and, and kinda outdated practices, so we think core, everybody automatically assumes it's anterior, uh,
00:47:50.826 --> 00:47:56.106
based. Uh, posterior core is more important for nine out, nine out of 10 athletes, um, you know, for
00:47:56.116 --> 00:48:04.336
the sake of sport application. So, um, crab bridging, hamstring bridging, different glute patterns. Um, you know, I like L-sits,
00:48:04.646 --> 00:48:06.526
kinda some of that gymnastics influence.
00:48:07.126 --> 00:48:07.306
Um,
00:48:08.386 --> 00:48:10.156
you know, those, those types of things,
00:48:10.706 --> 00:48:15.066
uh, just kind of being segmental and then doing them in either isometric fashion or
00:48:15.106 --> 00:48:17.086
with some kind of a tempo application to it.
00:48:17.726 --> 00:48:18.046
Um,
00:48:18.906 --> 00:48:19.026
all
00:48:19.046 --> 00:48:22.026
those are very good. Adductor bridging, same thing.
00:48:22.326 --> 00:48:22.386
You
00:48:22.426 --> 00:48:22.546
know,
00:48:22.846 --> 00:48:23.966
just short bridge,
00:48:24.046 --> 00:48:27.286
long bridge, opposite leg inflection or extension,
00:48:27.736 --> 00:48:29.156
doing that from different heights,
00:48:29.646 --> 00:48:33.266
um, gives me a good, good evaluating point. And then on the carry
00:48:33.406 --> 00:48:39.346
side, I, I really don't have a specific, like, kind of workup that I do on carries.
00:48:39.546 --> 00:48:45.566
I-- it's a little bit more intuitive, but for a young athlete, like a 15-year-old basketball player, I'm probably less
00:48:45.586 --> 00:48:50.094
concerned with, like-Can you do carries with 80s for 20 meters?
00:48:50.134 --> 00:48:52.414
And, like, I, I don't necessarily evaluate
00:48:52.424 --> 00:48:56.514
that, um, but I do absolutely, uh, distinguish,
00:48:56.874 --> 00:48:58.034
uh, two things. Number one,
00:48:58.134 --> 00:49:04.314
normal gait moving forwards and then moving backwards, very important. And then I will do it as more of, like,
00:49:04.394 --> 00:49:05.014
a marching
00:49:05.114 --> 00:49:08.174
type pattern. Um, so I'll have them walk down normal
00:49:08.294 --> 00:49:13.754
gait and then a normal walk back, and then we'll go into a march forwards and backwards, and the marching
00:49:13.854 --> 00:49:20.234
being exaggerated gait actions, I think just kind of, uh, you know, sometimes exposes some things that they can cover
00:49:20.314 --> 00:49:21.014
up in a natural
00:49:21.114 --> 00:49:24.134
gait, uh, we can kind of pick out when we see them in a marching
00:49:24.234 --> 00:49:26.994
pattern. Um, and then I call them short lunges.
00:49:27.214 --> 00:49:32.214
So a lunge for the sake of trunk movement, not necessarily for the sake of leg
00:49:32.354 --> 00:49:36.154
action. Uh, so rather than seeing, like, the 90/90 front leg,
00:49:36.174 --> 00:49:43.954
back leg, uh, arbitrarily we'll be closer to, like, 45/45, um, but I'm adding something to it. So is that
00:49:44.234 --> 00:49:48.374
a, a, you know, forward rotation? Are the hands crossed? Are we holding
00:49:48.394 --> 00:49:55.294
something? Is that a lateral bend? Is it a back reach? So lot of different lunge variations at that short
00:49:55.394 --> 00:49:59.214
angle. Yeah. I'm thinking about those short lunge angles,
00:49:59.614 --> 00:50:04.174
uh, with the Viper maybe mixed in. Oh, yeah. Uh, that can definitely expose some... Even holding the Viper
00:50:04.254 --> 00:50:08.104
out in front versus close to your chest, I mean, that could even expose a lot of stuff right
00:50:08.134 --> 00:50:13.214
there. For sure, yeah. Longer lever arm means more torque on the joint. So, you know- Mm-hmm ... especially
00:50:13.234 --> 00:50:18.354
if we have something specific that we're looking at, that lumbo-pelvic complex, if they're th- if they're stiff in the
00:50:18.414 --> 00:50:21.034
thoraco-lumbar junction, absolutely holding it out in
00:50:21.074 --> 00:50:23.054
front or overhead is gonna challenge
00:50:23.114 --> 00:50:24.234
that. Um,
00:50:24.994 --> 00:50:26.994
but yeah, those are the, those are probably the
00:50:27.034 --> 00:50:34.004
big rocks. Um, and again, it's, you know, it's not just specifically analyzing, like, you know, oh, well, when they're
00:50:34.034 --> 00:50:37.974
in their gait they have excessive anterior pelvic tilt. Like, those things may or may not
00:50:38.034 --> 00:50:43.974
be true, but, you know, again, as we s- as we correlate that to sport, if somebody has anterior pelvic
00:50:44.034 --> 00:50:46.154
tilt but they were an all-state wide receiver
00:50:46.194 --> 00:50:51.864
last year, I, I don't know that that's necessarily something that we need to see as diagnostic. I wanna just
00:50:51.934 --> 00:50:57.033
see how changes influence movement, and then how does that influence what they do.
00:50:57.964 --> 00:51:01.754
Right. I mean, that is evident if you've ever worked with a youth basketball player,
00:51:02.014 --> 00:51:04.444
and you ask them to do slow- Anterior pelvic tilt all day ... this slow marching,
00:51:05.114 --> 00:51:06.244
slow marching forward.
00:51:06.294 --> 00:51:08.944
Like- Yeah ... it's gonna look messy, especially the slower you
00:51:09.034 --> 00:51:10.034
get. Yep.
00:51:10.514 --> 00:51:12.374
Um, but- Yeah. Tempo, tempo changes,
00:51:12.954 --> 00:51:15.914
um, create great, great differences in outcome, right? Um,
00:51:16.054 --> 00:51:16.974
as we've all seen.
00:51:17.574 --> 00:51:17.954
Um,
00:51:18.294 --> 00:51:18.634
but, you know,
00:51:19.014 --> 00:51:21.054
again, like, and I'm pulling from, um,
00:51:21.914 --> 00:51:22.994
you know, my, my guy Stu
00:51:23.034 --> 00:51:26.034
McMillan here, but, uh, one of his quotes is,
00:51:26.634 --> 00:51:26.834
uh,
00:51:27.354 --> 00:51:27.394
you
00:51:27.434 --> 00:51:30.254
know, when they're young, when they're in that developmental window,
00:51:30.294 --> 00:51:33.964
when they really haven't done anything or, you know, achieved a ton on, on the
00:51:34.014 --> 00:51:38.994
sports side, we wanna shove in terms of influencing position, pattern, and
00:51:39.074 --> 00:51:45.014
shapes. Once they reach that point where they're excelling at their sport, they're, you know, playing or performing at
00:51:45.054 --> 00:51:45.074
a
00:51:45.114 --> 00:51:50.054
high level, we wanna go to more of a nudge. I don't wanna just change things because I think
00:51:50.094 --> 00:51:51.034
that they're inherently good
00:51:51.074 --> 00:51:53.074
or bad. I wanna observe them for what
00:51:53.114 --> 00:51:57.254
they are, and then contextually to where they are in their sport timeline,
00:51:57.954 --> 00:52:00.074
that's gonna influence or determine
00:52:00.154 --> 00:52:04.974
how much positional and postural changes we're necessarily, uh, uh, aspiring
00:52:05.014 --> 00:52:09.094
for. It's awesome that you just said that. We, in a recent episode,
00:52:09.574 --> 00:52:13.854
we just had Randy Huntington, longtime track coach- Very cool. Yeah ... uh, Olympic track coach,
00:52:14.014 --> 00:52:18.024
on, and he was talking about his coaching eye and where he started with
00:52:18.074 --> 00:52:23.663
coaching. And he said that he purposefully began with women's gymnastics-
00:52:24.594 --> 00:52:29.034
Interesting ... so that he could learn to just watch movement and train his body to see movement,
00:52:29.354 --> 00:52:32.274
but the term that he threw out there was shapes.
00:52:32.774 --> 00:52:33.994
He says he sees coaching
00:52:34.174 --> 00:52:34.694
in shapes.
00:52:35.054 --> 00:52:37.114
Yes. Um, so that really just stuck out
00:52:37.154 --> 00:52:39.144
to me there when you, when you just said that.
00:52:39.744 --> 00:52:44.103
Taking this now maybe a step further, and I know we just kind of hit on some of the ground-based
00:52:44.134 --> 00:52:51.054
stuff, bridging, uh, carries type stuff, let's get into maybe some of the examples of cable-based
00:52:51.114 --> 00:52:54.284
exercises. Um, I'm now, let's say, working on a Keiser,
00:52:55.234 --> 00:52:58.103
um, and now I'm going through chop progressions. Where do you begin with chop
00:52:58.234 --> 00:53:07.073
progressions? So we, we wanna kind of follow a similar schematic where we wanna work from static and more isolated
00:53:07.453 --> 00:53:16.034
options to dynamic and more integrative options. Um, and that's something that I apply pretty much unanimously across the
00:53:16.054 --> 00:53:22.014
board for all, all things training. Um, so if we are just gonna go through a generic, uh, progression
00:53:22.034 --> 00:53:22.564
route here,
00:53:23.254 --> 00:53:25.054
um, I'll start with a
00:53:25.094 --> 00:53:30.254
high-low chop, uh, probably with more of a fixed handle. Um,
00:53:30.534 --> 00:53:33.154
you know, the reason for high to low is they're working
00:53:33.214 --> 00:53:33.934
with gravity,
00:53:34.574 --> 00:53:37.154
um, which is generally just a little bit easier
00:53:37.214 --> 00:53:42.054
for them, and we'll pivot through the back foot but we won't have any movement in the forward leg
00:53:42.114 --> 00:53:45.194
or in the front leg. Um, so just a standard high-low chop.
00:53:46.594 --> 00:53:47.014
What I will
00:53:47.654 --> 00:53:52.023
most likely do, and in most cases from there, is probably drop the arm down so that
00:53:52.094 --> 00:53:56.744
it's more of a parallel pattern or, or more at, like, chest level, kind of coming straight across the body,
00:53:56.854 --> 00:53:59.144
keeping everything else the same, and then we'll probably work
00:53:59.154 --> 00:54:01.214
from low to high, um, in the same
00:54:01.254 --> 00:54:06.154
fashion. Then we'll kind of go back, so let's say next week or two weeks down the road,
00:54:06.194 --> 00:54:08.134
we'll go back to that high pattern, but instead
00:54:08.154 --> 00:54:12.134
of it just being a fixed handle, fixed front leg, rotate
00:54:12.144 --> 00:54:17.074
through the back hip, now I'm gonna kinda add almost like a recoil in the start,
00:54:17.574 --> 00:54:20.054
and then step with the front leg, and then sweep with the
00:54:20.074 --> 00:54:20.694
back leg.
00:54:21.194 --> 00:54:26.054
Um, maybe we change the implement. We go from a solid bar to a rope, um, you know,
00:54:26.064 --> 00:54:30.214
'cause again, just trying to remove some of that external stability for them. Um,
00:54:30.834 --> 00:54:34.124
and then we'll go same, you know, same progression again, where we'll, we'll come down
00:54:34.454 --> 00:54:34.954
middle arm
00:54:35.014 --> 00:54:37.054
and then low arm, um, working from low to
00:54:37.074 --> 00:54:41.494
high. And then from there it kind of goes to progressing through complexity.
00:54:41.634 --> 00:54:46.023
So, uh, if we stick with the same example, I have two arms on... or two hands on the
00:54:46.074 --> 00:54:46.344
rope,
00:54:46.394 --> 00:54:49.234
and I start, um, with that kind of recoil step,
00:54:49.674 --> 00:54:50.844
sweep-Uh,
00:54:51.014 --> 00:54:54.034
coming across the body. Maybe now I start
00:54:54.074 --> 00:54:54.264
with
00:54:54.334 --> 00:54:59.094
just a... or, or working with just a single c- uh, cable handle, I start with just that outside
00:54:59.154 --> 00:55:04.854
left arm, start and initiate the chop, transfer to the right hand, and then finish with almost more of a
00:55:04.874 --> 00:55:06.174
pressing action.
00:55:06.174 --> 00:55:12.114
Nice. We can then add a lunging pattern to that. Um, you know, so one of actually my favorite variations
00:55:12.214 --> 00:55:20.774
specifically using the Keiser, um, is essentially doing a curtsy lunge into a lateral lunge with a chopping action. So
00:55:20.914 --> 00:55:22.094
to give people a visual
00:55:22.194 --> 00:55:25.174
here, um, I have both hands on a single cable
00:55:25.234 --> 00:55:32.354
handle, um, my left shoulder is, is away from the, uh, the Keiser or the cable. I'm going to initiate
00:55:32.364 --> 00:55:35.094
a curtsy lunge by taking left leg behind
00:55:35.134 --> 00:55:38.294
the right hip. I'll recoil the trunk with that back
00:55:38.354 --> 00:55:43.974
step, and then a drive out with the left foot into a lateral lunge and extend across the body
00:55:44.034 --> 00:55:45.034
towards that left,
00:55:45.134 --> 00:55:48.003
uh, foot knee, um, as I go into that end range of
00:55:48.034 --> 00:55:50.964
the chop pattern. So now where we started with
00:55:51.054 --> 00:55:53.294
just static, isolated,
00:55:53.634 --> 00:55:54.134
high-low
00:55:54.254 --> 00:55:56.294
chop, three or four weeks later,
00:55:56.774 --> 00:56:02.074
we've done five different variations, and now we're doing a cable curtsy lunge into a lateral lunge with
00:56:02.084 --> 00:56:05.114
a chop progre- uh, chop application,
00:56:05.254 --> 00:56:08.034
um, applied as well. So that to me
00:56:08.114 --> 00:56:11.974
is just a, a... you know, what I call layering, right? Like I, I, I
00:56:12.094 --> 00:56:17.094
seek slight differences with, with the same general movement quite often.
00:56:17.674 --> 00:56:19.394
Um, I don't need somebody
00:56:19.494 --> 00:56:22.074
to be able to high-low
00:56:22.154 --> 00:56:24.414
chop, uh, X amount of resistance
00:56:24.454 --> 00:56:30.674
or weight. I need p- people to be able to transfer their weight and move through different vectors at different
00:56:30.714 --> 00:56:32.694
resistances with different velocities
00:56:32.774 --> 00:56:36.274
and being able to do that with, uh, different patterns or positions.
00:56:36.334 --> 00:56:39.374
So, um, you know, rep without rep concepts
00:56:39.454 --> 00:56:41.614
apply, uh, quite significantly
00:56:41.674 --> 00:56:49.294
here, doing the same thing slightly differently. And as a byproduct, just generally increasing that load of resistance
00:56:49.334 --> 00:56:51.994
as we go along or supplementing it with, with more deliberate
00:56:52.034 --> 00:57:00.003
velocity movements. Appreciate the detail, uh, uh, with the visual. That was really helpful. And, uh, I'm just thinking
00:57:00.074 --> 00:57:05.034
about this here. I mean, the really the, the variations in exercise selection are
00:57:05.074 --> 00:57:12.514
really endless. Oh, absolutely. Yeah. Like, just simply swapping out handles, and the effect- Yeah ... that a certain attachment,
00:57:13.234 --> 00:57:17.074
um, can have is great. And you, you mentioned that you started with actually
00:57:17.134 --> 00:57:20.214
heavier load, um, and I like that
00:57:20.534 --> 00:57:25.274
because one of the other progressions you have is velocity and moving into these faster movements,
00:57:26.034 --> 00:57:27.214
uh, maybe more powerful movements.
00:57:27.274 --> 00:57:27.874
So for you,
00:57:28.354 --> 00:57:29.994
is actually faster velocity
00:57:30.014 --> 00:57:32.133
is more the progression- Yes ... versus actually
00:57:32.174 --> 00:57:38.144
higher resistance? Yes. Uh, there is a delineation on this. You know, so again, if we're, if we're talking about
00:57:38.194 --> 00:57:47.383
that developmental window, kids that are 15 to 18, um, I'm probably going to slightly prioritize or differentiate that conventional
00:57:47.474 --> 00:57:48.354
progressive overload
00:57:48.434 --> 00:57:50.334
model. Once we get beyond
00:57:50.414 --> 00:57:53.194
that point, it, it is absolutely more driven
00:57:53.274 --> 00:57:55.103
by velocity. Um, as,
00:57:55.174 --> 00:58:04.154
as somebody who is, you know, I, I guess a injuries person or specialist. or whatever, um, I'm always subconsciously
00:58:04.194 --> 00:58:12.414
thinking about, you know, the fact that most connective tissue injuries don't occur because excessive force is applied. They occur
00:58:12.474 --> 00:58:17.014
because the, the athlete or the tissue doesn't have the amount of time to respond
00:58:17.054 --> 00:58:22.334
to the load. So it's not just purely a force problem, it's the ability to respond to the force that's
00:58:22.374 --> 00:58:30.064
being applied. So velocity is the ultimate factor for most connective tissue injuries, non-contact connective
00:58:30.154 --> 00:58:32.854
tissue injuries. And I think that with the,
00:58:33.054 --> 00:58:37.014
the athletes that are kind of in that, you know, 18 and up, or 24 and up,
00:58:37.054 --> 00:58:42.294
or whatever range, um, most of them don't have a force problem, most of them have a velocity problem.
00:58:43.134 --> 00:58:48.114
So we wanna focus on being able to accentuate the demands for velocity, and again,
00:58:48.694 --> 00:58:51.994
being able to integrate the body as opposed to just
00:58:52.094 --> 00:58:54.154
pure force expression or output.
00:58:55.694 --> 00:59:00.174
Nice. Well said. So, so sometimes progression is gonna be that resistance side, and sometimes that progression
00:59:00.234 --> 00:59:00.334
is
00:59:00.354 --> 00:59:01.974
gonna be that, uh- Yeah ... velocity
00:59:02.014 --> 00:59:06.814
side. Yeah. And to simplify that too, like, 'cause we've all seen this, we all know this person, right? You
00:59:06.874 --> 00:59:08.013
think about, like, your, um,
00:59:08.854 --> 00:59:10.174
you know, your 45-year-old
00:59:10.674 --> 00:59:11.114
dude who
00:59:11.194 --> 00:59:14.094
grew up lifting weights in the '70s, '80s, reading Flex
00:59:14.134 --> 00:59:14.794
Magazine.
00:59:15.314 --> 00:59:17.054
Um, you, you have them do a
00:59:17.134 --> 00:59:19.994
set of whatever squat or press or whatever with an empty
00:59:20.094 --> 00:59:20.594
barbell,
00:59:21.074 --> 00:59:25.954
and it looks awful. It's uncomfortable, it looks terrible, and, you know,
00:59:26.014 --> 00:59:29.824
they just feel, you know, almost like a fish out of water, and then you put 135 on, and all
00:59:29.874 --> 00:59:31.094
of a sudden it cleans it right up.
00:59:32.114 --> 00:59:37.364
That is a big indicator that that person needs to do more connective tissue based loading because
00:59:37.434 --> 00:59:45.214
what that is showing is that they require either compression or external stability, extrinsic stability to be able to create
00:59:45.294 --> 00:59:52.634
internal tension. So those are individuals where they don't have any problems with, with com- you know, compound structural loading,
00:59:52.734 --> 00:59:54.254
they have problems being able to load
00:59:54.294 --> 01:00:01.814
with motion. So you have them do some of these, you know, curtsy cable lateral lunges, you know, Keiser push-pulls
01:00:01.854 --> 01:00:08.594
and transfer presses, um, and it will absolutely strain them. It will be very challenging for them. Those are the
01:00:08.634 --> 01:00:12.994
individuals that really need this the most. And, and I think, you know, on a, on a lesser
01:00:13.074 --> 01:00:13.334
scale,
01:00:13.834 --> 01:00:23.153
um, speaking in generality here, um, elite level athletes very rarely have insufficient exposure to high force loading.
01:00:24.574 --> 01:00:27.014
Much more frequently, they have zero
01:00:27.074 --> 01:00:35.194
experience light or submaximal loading with dynamic actions, with velocity, and doing this in a multitude of different
01:00:35.234 --> 01:00:37.054
ways. So that's really kind of where
01:00:37.114 --> 01:00:39.154
I hone in on. Awesome.
01:00:39.854 --> 01:00:43.994
And I'm thinking about some of the exercises that you had mentioned. Let's just go to chops here for
01:00:44.034 --> 01:00:44.094
a
01:00:44.134 --> 01:00:46.904
second. Um, from a programming standpoint,
01:00:47.014 --> 01:00:48.954
what kind of sets and rep
01:00:49.034 --> 01:00:53.094
ranges do you like to prescribe for these types of exercises? And I understand it could,
01:00:53.394 --> 01:00:58.684
it could vary based on-... the adaptation you're seeking. Yeah. But in general, hey, we're starting off with an individual
01:00:58.734 --> 01:01:02.554
and, and I wanna get to be able to use my coach's eye and watch them, and what are we
01:01:02.574 --> 01:01:07.194
looking at? Yeah, nothing crazy, man. Um, you know, for most of the accessory block,
01:01:07.554 --> 01:01:07.954
um,
01:01:08.894 --> 01:01:11.073
you know, to include stuff like this, somewhere between two
01:01:11.114 --> 01:01:12.934
and four sets, somewhere between
01:01:13.014 --> 01:01:13.894
six and 10 reps.
01:01:14.574 --> 01:01:16.364
Um, you know, it's not gonna deviate
01:01:16.364 --> 01:01:21.004
too much, uh, for the accessory block. What will change or what will be, um,
01:01:21.334 --> 01:01:22.074
more of the,
01:01:22.114 --> 01:01:28.194
the, uh, focused training parameters here are gonna be what are the tempo applications, and then what is the complexity
01:01:28.234 --> 01:01:33.454
level. Um, so, you know, a generic kind of model that I follow here
01:01:33.574 --> 01:01:35.114
is week
01:01:35.194 --> 01:01:36.994
one, we're just doing the movement to
01:01:37.054 --> 01:01:39.094
do the movement. Week two,
01:01:39.474 --> 01:01:40.024
we're gonna do
01:01:40.534 --> 01:01:43.314
all the accessory options with a three-second eccentric.
01:01:44.094 --> 01:01:45.074
Week, uh, weeks
01:01:45.094 --> 01:01:47.194
two and three rather. Weeks four and five,
01:01:47.634 --> 01:01:49.034
we're gonna do isometric
01:01:49.374 --> 01:01:50.074
applications.
01:01:50.554 --> 01:01:53.014
So three-second eccentrics first two
01:01:53.034 --> 01:01:55.194
weeks, three-second isometrics next
01:01:55.254 --> 01:01:57.134
two weeks, then we'll go to two weeks.
01:01:57.754 --> 01:02:02.434
Uh, if there's somebody who is really struggling with this and not, you know, really picking up the patterns,
01:02:02.894 --> 01:02:09.554
uh, we'll do a combo. So we'll do a 331, uh, three-second eccentric, three-second isometric, and then one-second concentric.
01:02:10.114 --> 01:02:14.024
Um, but for athletes that, you know, don't have that issue, now we're just gonna go to
01:02:14.054 --> 01:02:18.054
two weeks of a reactive tempo. So we're just gonna, you know, kinda move fast, um, both
01:02:18.074 --> 01:02:21.054
directions. And then I'll come back around, repeat that same
01:02:21.094 --> 01:02:24.234
six-week, uh, progression, but we'll do it with five seconds instead
01:02:24.254 --> 01:02:32.354
of three seconds. Great. Thank you for that. And, and one more question regarding, uh, these exercises and, and the
01:02:32.394 --> 01:02:35.014
practical, uh, examples that you've been providing.
01:02:35.654 --> 01:02:40.214
In terms of complexity, do you ever experiment with things such as, like, eyes closed or any sort of audible
01:02:40.254 --> 01:02:40.554
cues?
01:02:42.494 --> 01:02:45.014
I think experiment is the, the best word that I could,
01:02:45.454 --> 01:02:46.054
I could say.
01:02:46.414 --> 01:02:46.774
Um,
01:02:47.674 --> 01:02:51.014
I'll do some eyes closed, uh, you know, and, and almost
01:02:51.074 --> 01:02:57.554
like, uh, like change... Like the other one that I'll use a lot is, like, changing the surface, right? So
01:02:57.654 --> 01:03:00.994
if, you know, sometimes we'll be on the, on the platform, on the hardwood, sometimes
01:03:01.014 --> 01:03:05.034
it'll be on the turf, um, sometimes I'll have a, a wedge or a slant board, so
01:03:05.094 --> 01:03:12.214
we're biasing, uh, you know, either pronation or supination. Um, and then doing things like, uh, you know, dribbling
01:03:12.234 --> 01:03:14.214
a tennis ball or maybe playing pass.
01:03:14.354 --> 01:03:16.024
Like, I don't think that those
01:03:16.054 --> 01:03:22.794
things are, like, necessarily groundbreaking, I just think that it's a good stimulus and a good, you know, again, kinda
01:03:22.894 --> 01:03:23.994
layer that we can add into
01:03:24.003 --> 01:03:26.094
things. For things
01:03:26.154 --> 01:03:30.334
like chops, you know, core patterns, RDLs and, and accessory
01:03:30.354 --> 01:03:34.304
blocks, not as much. Um, I think my experimental
01:03:34.414 --> 01:03:38.003
side goes more to things like offset loading,
01:03:38.534 --> 01:03:42.704
um, doing a, a combination of static and, and accommodating resistance,
01:03:43.394 --> 01:03:47.063
um, and then doing things with different foot patterns or pressurizations at
01:03:47.094 --> 01:03:52.914
the foot. Uh, changing hand position is also another one that, you know, is, is a lot more influential than
01:03:52.954 --> 01:03:54.554
people sometimes think.
01:03:54.734 --> 01:03:56.094
Um, changing the implement
01:03:56.104 --> 01:04:02.434
that we're using. So those are probably more my experimental things. Um, but the vestibular stuff, the eyes closed stuff,
01:04:02.614 --> 01:04:05.134
you know, I'll, I'll relegate that more to just kinda, like,
01:04:05.734 --> 01:04:08.954
you know, movement prep, warmup, stim- you know, sensory stimulation
01:04:09.034 --> 01:04:11.034
types of things, um, and then working
01:04:11.074 --> 01:04:13.074
from that. Awesome.
01:04:13.414 --> 01:04:14.244
Thank you for the detail
01:04:14.254 --> 01:04:16.014
on all that. And for anybody
01:04:16.654 --> 01:04:21.144
that is listening, you can look at Danny's article on Simply Faster or check out his Round Rock Strength YouTube
01:04:21.234 --> 01:04:24.984
page, or make sure to give him a follow on social media. You can see more of these
01:04:25.034 --> 01:04:28.164
videos and, and some of these things that he was describing.
01:04:28.994 --> 01:04:32.894
In terms of educating your clients on the importance of core training, what con-
01:04:33.174 --> 01:04:35.074
do you find that to be a part of the conversations
01:04:35.114 --> 01:04:38.014
you're having, uh, during training, maybe pre-training
01:04:38.034 --> 01:04:41.174
or post? Yeah, I mean, I think, uh,
01:04:41.734 --> 01:04:43.154
you know, for an athlete po-
01:04:43.554 --> 01:04:49.314
population, the, the selling point or the buy-in point that I usually lead with
01:04:49.454 --> 01:04:49.783
is,
01:04:50.434 --> 01:04:55.294
you know, this is the type of stuff that will help you express what you already
01:04:55.354 --> 01:05:02.134
have. Um, if, if I have an all-pro pass rusher or, you know, offensive lineman, like, they're strong as hell,
01:05:02.174 --> 01:05:05.094
man. I- they- they- I'm not gonna really get much more out of you,
01:05:05.584 --> 01:05:08.434
um, from a pure strength, pure power standpoint.
01:05:09.114 --> 01:05:12.054
But if I can improve your, your connective tissue quality, if
01:05:12.093 --> 01:05:15.154
we can, you know, improve the integration of myofascial
01:05:15.194 --> 01:05:19.274
lines, then all of that robust strength that you already have,
01:05:19.814 --> 01:05:22.134
you can tap into that a little bit better or a little
01:05:22.174 --> 01:05:28.834
bit easier. Um, the efficiency of movement is another one. So, like, you know, going back to our pitcher example,
01:05:28.974 --> 01:05:34.154
um, you know, hey man, if we, if we can improve this, this core strength and these
01:05:34.234 --> 01:05:35.374
pat- you know, these patterns,
01:05:35.894 --> 01:05:39.604
um, it, it won't necessarily take you from 93 to 96,
01:05:40.374 --> 01:05:40.714
um,
01:05:41.054 --> 01:05:43.334
but it will allow you to access 93
01:05:43.414 --> 01:05:49.034
easier and, uh, more consistently, and doing so without tearing your elbow
01:05:49.094 --> 01:05:55.924
up, right? Because a, a, you know, major, major, um, factor for something like a Tommy John's injury is that
01:05:55.954 --> 01:06:03.964
the, the elbow is, is being stressed more than it's capable of because the adjacent parts aren't doing necessarily
01:06:04.014 --> 01:06:05.244
what they should be doing.
01:06:05.724 --> 01:06:08.844
So if I can help you to improve that integration,
01:06:09.354 --> 01:06:10.214
it will take stress
01:06:10.254 --> 01:06:15.044
off the elbow, you won't have to miss a year of baseball, and it'll give you a better opportunity,
01:06:15.444 --> 01:06:19.314
um, you know, to play in the Big 12 or SEC, whatever, right? So those are probably
01:06:19.354 --> 01:06:19.974
the big cues.
01:06:20.014 --> 01:06:22.474
With, um, more the general population,
01:06:23.114 --> 01:06:29.054
uh, you know, "Hey, are you tired of needing 40 minutes every morning to get your back going?" And,
01:06:29.094 --> 01:06:34.344
you know, do- "Are you tired of constantly feeling like your, your hip flexors are tight or your hamstrings
01:06:34.354 --> 01:06:36.134
are tight? Um, well, this stuff
01:06:36.194 --> 01:06:38.214
will help you, uh, to alleviate
01:06:38.234 --> 01:06:43.014
those things." So, you know, usually I just kinda put it back on the athlete or back
01:06:43.054 --> 01:06:49.534
on the individual, identify or, or kinda pick on, you know, what they have reported to be, um, you know,
01:06:49.574 --> 01:06:54.144
their pressing issues and their limitations, and then just kinda tying those two ends together.
01:06:55.846 --> 01:06:56.036
Right.
01:06:56.826 --> 01:06:57.376
Fantastic.
01:06:57.396 --> 01:07:03.506
And, um, I've come to understand that you're actually working on your massage therapy license, is that right? Yes. Yeah.
01:07:03.586 --> 01:07:07.946
Um, I, I'm actually, I think I start up next week or the week after, so, like, really just getting
01:07:07.986 --> 01:07:08.246
going.
01:07:08.306 --> 01:07:12.045
Yep. All right. So how do you kind of foresee yourself integrating
01:07:12.086 --> 01:07:15.166
that into your practice? I'm really excited, man.
01:07:15.486 --> 01:07:18.026
Um, I... When I finished my master's, I
01:07:18.346 --> 01:07:22.046
swore up and down I would never set foot in a classroom ever again. Um, I was
01:07:22.126 --> 01:07:22.996
done with it. I didn't need
01:07:23.006 --> 01:07:26.066
any more textbooks, um, and here I am five years
01:07:26.106 --> 01:07:26.726
later. But,
01:07:27.526 --> 01:07:35.866
um, no, I, I think it's gonna be very invigorating for me to, to get the fundamental skill, um,
01:07:36.146 --> 01:07:37.946
that I do not have. I've, I've
01:07:38.026 --> 01:07:40.206
done a handful of,
01:07:40.446 --> 01:07:44.966
um, you know, kind of select certifications and, and, and, you know, some of the different things
01:07:45.026 --> 01:07:50.346
out here, and have applied them in my own way and gotten some use out of these concepts. But, um,
01:07:50.526 --> 01:07:52.086
now being able to, you know,
01:07:52.886 --> 01:07:55.426
again, kind of understand the fundamentals and the foundations
01:07:55.446 --> 01:07:58.046
of this, being able to improve a skill set and,
01:07:58.446 --> 01:08:01.026
you know, for the work that I'm doing now, which, uh, you know, again,
01:08:01.086 --> 01:08:04.065
is, is just almost exclusively driven by
01:08:04.166 --> 01:08:04.566
injury,
01:08:05.006 --> 01:08:11.946
um, it's, it's become very abundantly clear to me that this is an important part of this model.
01:08:12.066 --> 01:08:14.566
Um, so I think it will help amplify,
01:08:14.686 --> 01:08:20.006
uh, not just my versatility and skill set that I can utilize, but also becoming more efficient with how I'm
01:08:20.066 --> 01:08:22.926
applying things. Um, and I'm excited to see how it,
01:08:23.066 --> 01:08:25.126
it integrates. That's great.
01:08:25.166 --> 01:08:29.046
Well, good luck on your journey with that. Yeah. And welcome back, welcome back to the classroom.
01:08:31.906 --> 01:08:32.066
Um,
01:08:32.626 --> 01:08:35.286
hopefully there's some more practical experience with that one.
01:08:35.366 --> 01:08:35.966
Yeah, yeah.
01:08:37.206 --> 01:08:37.366
Um,
01:08:37.746 --> 01:08:40.006
so kind of two more questions to finish up here.
01:08:40.386 --> 01:08:44.086
Uh, what does your own training look like? When you walk into the gym or you maybe finally have the
01:08:44.126 --> 01:08:46.036
time in the day to, to do your own training,
01:08:46.446 --> 01:08:51.145
what does that look like? Are you kind of experimenting, having fun? Um, are you very regimented on your training
01:08:51.225 --> 01:08:51.626
program?
01:08:52.506 --> 01:08:57.926
Man, I was very regimented for the longest time, uh, and then I decided to, uh,
01:08:58.166 --> 01:09:04.365
you know, upend my whole family and, and, you know, day-to-day structure to move my pregnant wife across the country,
01:09:04.886 --> 01:09:06.046
um, and had a baby. So,
01:09:06.626 --> 01:09:09.066
uh, regimented and routine are out the window.
01:09:09.666 --> 01:09:10.106
Um,
01:09:10.506 --> 01:09:11.246
you know, being,
01:09:11.366 --> 01:09:13.305
uh, I guess more in the entrepreneurial
01:09:13.406 --> 01:09:13.975
sense now,
01:09:14.666 --> 01:09:17.986
um, the... like they always say, you know, you quit
01:09:18.046 --> 01:09:20.154
your 9:00 to 5:00, you get a 24/7.
01:09:20.786 --> 01:09:25.015
Um, I'm starting to feel that a little bit. I feel like I'm always working, but never working at
01:09:25.046 --> 01:09:25.145
the
01:09:25.185 --> 01:09:27.086
same time. Um,
01:09:27.506 --> 01:09:28.026
I'll say this
01:09:28.086 --> 01:09:31.126
much, man, we put together a very nice little home
01:09:31.206 --> 01:09:33.066
gym, um, when we moved down
01:09:33.126 --> 01:09:34.206
here, and
01:09:34.506 --> 01:09:40.136
I thought that that was gonna be predominantly for work excursions, and that was the best decision I ever made,
01:09:40.725 --> 01:09:44.046
and has absolutely saved my training. So
01:09:44.206 --> 01:09:47.975
I do... I, I essentially have
01:09:48.066 --> 01:09:53.746
four primary compound lifts that, that I, you know, really try to push on and, and, and really try to
01:09:53.826 --> 01:09:55.986
overload. Um, I'm gonna
01:09:56.046 --> 01:09:56.666
split squat,
01:09:57.066 --> 01:09:59.166
I'm gonna press, I'm gonna pull,
01:09:59.826 --> 01:10:00.006
um,
01:10:00.046 --> 01:10:04.126
and I'm gonna clean. And then outside of those things, I do a lot
01:10:04.166 --> 01:10:09.186
of plyos. Um, I- I'll bound, I'll jump, I'll, I'll hit, I'll hop, I'll skip,
01:10:09.286 --> 01:10:09.826
I'll sprint.
01:10:10.626 --> 01:10:15.186
Um, and then from there, that's where it usually kind of shifts into more
01:10:15.226 --> 01:10:21.226
of, like, who am I working with? What are their problems? Okay, let me try this little, you know, three-station
01:10:21.266 --> 01:10:26.236
series out, um, and just try to sweat. You know, uh, being on this side of 30,
01:10:26.906 --> 01:10:27.116
um,
01:10:27.466 --> 01:10:30.166
that's one change I've had in my training, is, like,
01:10:30.706 --> 01:10:31.366
I probably
01:10:31.466 --> 01:10:37.166
train, in the conventional sense, three or four days a week, but I try to exercise every day. So
01:10:37.246 --> 01:10:40.036
I got a beautiful, uh, turf field right up at the top of
01:10:40.066 --> 01:10:40.606
my street,
01:10:41.146 --> 01:10:46.106
um, that, you know, fortunately has public access too, so, you know, a couple days a week I'll just go
01:10:46.146 --> 01:10:51.086
down and, and, you know, do some running, do some sprinting, um, and just try to at least
01:10:51.186 --> 01:10:54.146
have a, a 20 to 40-minute period where my heart rate's elevated almost
01:10:54.206 --> 01:11:01.116
every day. Awesome. Thank you for that, and last question here. I know you're, you're
01:11:01.646 --> 01:11:06.106
newer to the Dallas- area, and Fort Worth area. You got a favorite
01:11:06.166 --> 01:11:06.906
barbecue spot yet?
01:11:07.606 --> 01:11:09.026
Yep. Uh, Rudy's,
01:11:09.386 --> 01:11:10.046
100%.
01:11:10.516 --> 01:11:16.146
Um, it, it was, uh, kind of the aligning of the stars for... You know, when we were moving
01:11:16.166 --> 01:11:20.286
down here, I, I flew down for a day and literally had, like, five hours to find a house.
01:11:20.966 --> 01:11:22.106
Um, so I met the realtor
01:11:22.146 --> 01:11:26.206
early in the morning. We go through the process and, uh,
01:11:26.246 --> 01:11:31.786
you know, see all the houses and everything, and then we go to this, uh, barbecue place called Rudy's to
01:11:31.826 --> 01:11:36.906
go through all the documents and everything like that. Well, my dog, who is more important to me than everyone
01:11:36.926 --> 01:11:37.966
in the world, to include my
01:11:38.026 --> 01:11:39.326
wife, um...
01:11:39.726 --> 01:11:41.966
well, I guess he's now 1A, 1B with my daughter, I'll say that
01:11:42.006 --> 01:11:44.166
much. Um, his name is Rudy.
01:11:44.476 --> 01:11:47.066
So when we got to the barbecue place
01:11:47.106 --> 01:11:51.786
and I, and I saw the name, I was like, "Okay, well, this is now the universe calling me.
01:11:52.026 --> 01:11:55.106
I have to move here." Um, and it was a wrap ever since.
01:11:55.186 --> 01:11:56.736
So, um, it's, it's
01:11:57.006 --> 01:11:59.046
very, uh... I, I will
01:11:59.146 --> 01:12:02.946
say of all of the things that you hear about Dallas and about
01:12:03.006 --> 01:12:06.836
Texas, uh, three things are absolutely true. Uh,
01:12:07.046 --> 01:12:13.076
number one, football is life. Number two, the traffic sucks. Number three, barbecue is distinctly better
01:12:13.106 --> 01:12:13.956
than anywhere else I've been.
01:12:15.266 --> 01:12:19.806
The brisket- It's fantastic ... is so much better. Oh, it's fantastic. The brisket's different in Texas. I lived in
01:12:19.866 --> 01:12:20.206
Austin
01:12:20.246 --> 01:12:20.846
for two years,
01:12:21.546 --> 01:12:26.446
um, and, and I lived in Texas for sure, so I would say I agree with you on all three.
01:12:27.266 --> 01:12:27.586
Agree
01:12:28.106 --> 01:12:30.966
with you on all three. Uh, but for sure the brisket i- is, is the-
01:12:31.006 --> 01:12:33.086
It's game-changing ... different thing. Yeah, it's, it's totally different.
01:12:33.126 --> 01:12:37.046
Now, being that I'm from Virginia Beach and on... and, you know, lived on the Atlantic
01:12:37.106 --> 01:12:40.166
Ocean my whole life, the seafood out here is trash.
01:12:40.236 --> 01:12:44.026
So it's a, it's a distinct trade-off, um, but seafood in Texas
01:12:44.086 --> 01:12:50.856
is garbage. That's great. Well, incredible. Danny, thank you so much for joining me today on the Keiser Human Performance
01:12:50.966 --> 01:12:55.916
Podcast. Appreciate your time and willingness to provide insights on core training. It was a really excellent episode, so I
01:12:55.926 --> 01:12:59.096
appreciate your time. To stay up-to-date on Coach Danny and
01:12:59.106 --> 01:13:00.986
Rude Rock Strength, you can visit his social
01:13:01.046 --> 01:13:04.026
media pages and his YouTube page, which we will include in
01:13:04.046 --> 01:13:07.006
the episode notes. Thank you for listening, and have a great day.
01:13:13.446 --> 01:13:17.166
We appreciate you tuning in to this episode of the Keiser Human Performance
01:13:17.246 --> 01:13:20.106
Podcast. To stay up-to-date on all things Keiser,
01:13:20.606 --> 01:13:22.086
follow us @keiserfitness
01:13:22.426 --> 01:13:22.516
on
01:13:22.546 --> 01:13:24.006
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01:13:24.046 --> 01:13:28.166
Facebook. For more content, you can visit our Keiser Fitness YouTube page,
01:13:28.626 --> 01:13:31.986
and at our website, www.keiser.com.
01:13:32.606 --> 01:13:32.746
Thank
01:13:32.846 --> 01:13:34.146
you, and have a great day.
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