Ultimate MMA Conditioning + Over Optimization Trends (SSOF Ep 155)

James de Lacey0:00

Hasn't quite broken into the combat sports world yet, but I think it will eventually as it's sold or becomes more professional in its setups. But the Ultimate MMA Conditioning book, it's been almost like a conditioning bible for coaches in honestly any sport that any sport that needs conditioning prescribed usually mixed sports.

So things like team sports, individual sports, and well, I guess combat sports falls into the individual sports. Any of these kind of sports that require conditioning, Ultimate Conditioning is usually one of the go-to resources for this. Now, I will say, so I also used this back in the day.

It was kind of like my go-to resource as well because it was so easily put together in terms of how you could just plug and play what's in there, right? Because if you're familiar with the book, he kind of breaks it down where it's like these are aerobic training methods.

So you've got like high intensity continuous training, cardiac output, etc. And then you've got anaerobic methods or anaerobic lactic methods. And so you can kind of plug and play. And then you have like alactic methods. Now obviously we know that the traditional energy system model is not rooted in real world physiology where all energy systems work together even during a quote unquote alactic sprint.

You're getting aerobic involvement and you're getting increases in lactate. So the name doesn't really make sense. Same with anaerobic. Obviously you're still using oxygen and you're getting increases in lactate with that too. So, I mean there's that to it, but more to the point that because the book heavily pushes the aerobic energy system being the most important for MMA performance, which yep, we can go with that.

It's, you know, aerobic energy system is going to give you the vast majority of the energy through an MMA match. It skewed the conditioning prescription very much to low intensity cardiac output work. Now obviously it's not the only thing in there but it definitely did start to scare the higher intensity intervals.

And this is my interpretation. It's also interpretation that I've seen many other coaches make read this book that I've interacted with where basically if I was going to sum up how that was done it was through the eccentric versus concentric left ventricular hypertrophy from low intensity endurance exercise versus higher intensity exercise meaning low intensity exercises increases the size of the heart chamber higher intensity exercise I'm going to say constricts makes it smaller essentially.

So you're either having a bigger delivery system or a smaller delivery system. And this is kind of ingrained within the book where okay if I do too much high intensity work, I'm going to be less quote unquote aerobically fit because the delivery engine isn't going to be there.

That was one of them. The other one was I guess the lactate threshold in this book. I'm actually just trying to find the page while I talk about it. But obviously talking about how once that lactate starts to rise quickly, that's kind of like the end point of where the aerobic processes can keep up and then anaerobic metabolism steps in.

And then obviously if you spend too much time up there, then you're going to deplete your resources and you need to be able to try and stay under that as much as possible. And I think that's actually done more harm than good in my opinion in terms of conditioning prescription for combat sports.

And it's done this why I say it's done more harm than good is because it's really put a I guess a fear of high intensity exercise because of this idea that you can separate aerobic and anaerobic I guess development and that doing high intensity work makes you less aerobically fit which is not the case and it's not what's not what we see within the literature.

And it's not what we see within practice either. And I'll dive into that a little bit as well because I mean we'll start with the eccentric concentric left ventricular hypertrophy. Honestly it sounds like a mouthful but as I mentioned it's just kind of like that heart chamber getting smaller or bigger.

It gets bigger by adding sarcomeres in series. So increasing our muscle fascicle length which we've talked a lot about on the podcast and on the various YouTube videos. Whereas concentric hypertrophy is from sarcomeres in parallel. So essentially making the wall thicker making the chamber smaller and this is from exercise that essentially raises blood pressure.

So typically strength training is where they see this kind of concentric hypertrophy adaptation. But when we look at the actual research you're comparing endurance athletes to strength athletes and it's kind of like an apples to oranges comparison right because within combat sports you're not really just doing one or the other.

You're doing two to three strength training sessions a week and then you're doing maybe an extra couple of conditioning sessions a week and then you've got like six technical sessions a week which is kind of your conditioning as well. So you're using a mixed approach whereas in studies like these endurance trained athletes are probably barely strength training and strength trained athletes probably doing absolutely no quote unquote cardio.

So to be able to say that, you know, this will happen if you do too much high intensity training as a combat athlete, I don't think really really works just because you're doing so much of everything. If you're anything like me, you're short on time.

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This is the performance line which are higher protein and higher carbohydrate and you can use code lift big 40. You'll get 40% off your first order. The other thing is because of that cardiac output training is pushed so heavily because of this kind of central adaptation that you're trying to get out of it, right?

Because when people talk that's kind of how the zone 2 craze is really blowing up the zone 2 craze is. Okay, you need to do a lot of it because it's going to help increase VO2 max which this new paper titled Much To Do About Zone 2 is new narrative review.

I did a video on this on the YouTube as well actually kind of I'm not going to say debunks it because it focuses more on the peripheral side but typically when you become more well trained you need more intensity. Of course, endurance athletes are going to do a lot of volume of this low intensity work because they're doing a lot of volume in their races.

So, it makes sense for them to kind of that's kind of like their specific training, right? But they still do a lot of high intensity work to push some of these other adaptations. But within the book, they talk about like 150 beats per minute kind of being the general guideline cut off before you start to go, I guess you could say, out of the quote unquote aerobic zone, which obviously differs greatly from person to person.

But it's made people scared of going above this during their conditioning. It's made coaches scared of prescribing things above this. And that's what's really pushed this low intensity kind of narrative around cardiac output training. Now, as I mentioned, the VO2 max values, well, I haven't mentioned this, but VO2 max is kind of the golden child of conditioning of what people are trying to push and why zone 2 is so big.

But if we actually look at the VO2 max values of fighters, it's not that high. Within the research, we're talking 45 to 60 milliliters per kilo per minute. And if you're looking at endurance athletes, elite endurance athletes, it's 70 plus.

And the guys in the 70s aren't exactly high, high elite level. The elite level goes much higher. So we're not talking elite level endurance in terms of VO2 max. And there's an interesting, really interesting graph by, I can't remember the name of the paper, but they ranked essentially VO2 max values into performance levels.

So 1, 2, 3, 4, 5. And if you look at combat sports generally on average they fit in performance levels one and two, which is only, based on the research they found, it's only a few hours of training a week to reach those levels.

So it's not exactly very high. So it kind of begs the question then, do we need to focus on improving central function and VO2 max or are we likely more limited peripherally, which we've talked a lot about on the podcast as well. If you've listened to Dr. Udren and Dr. John Babraj on the podcast, you'll know that answer. But they've got plenty of data showing it's likely peripherally limited, especially in combat sports. So again, which begs the question, is zone 2 the best approach for that?

And if we look at the new narrative review, which is really interesting. It's the title is called "Much Ado About Zone 2: A Narrative Review Assessing the Efficiency," or the efficacy, "of Zone 2 Training for Improving Mitochondrial Capacity and Cardio Respiratory Fitness in the General Population." It's by Stöggl and Schalk, I guess, in 2025.

Yeah, you'll find if you just search "Much Ado About Zone 2," it's a really good narrative review on kind of summing up the current research we have on zone 2 and the adaptations they, I guess, provide. And what's really interesting is that the current narrative is around zone 2 being the best intensity for stimulating mitochondrial function and fat oxidation.

And we'll just focus on the mitochondrial function part. They state that when compared with an equivalent volume of moderate intensity exercise, high intensity exercise generally results in greater mitochondrial signaling and adaptations. And if we go back to, I reference this a lot in the YouTube videos, the Mølmen and colleagues paper where they looked at endurance training versus high intensity training versus sprint interval training on mitochondrial content and also on VO2 max.

And they essentially found that all exercise intensities led to similar increases in mitochondrial content, but sprint intervals were 2.3 times more efficient than high intensity training and 3.9 times more efficient than endurance training. So essentially, you can reach similar levels of mitochondrial content with any kind of exercise you like, but you're going to get there much faster with sprint intervals.

And you're going to do it much more time efficiently, which I think is the most important point to take from this stuff is time efficiency, especially if you are a combat athlete, especially if you're an MMA. Well, I'm [expletive] MMA, even any of them.

In combat sports, you're either a hobbyist or recreational competitor or you're semi going for the pro, semi-pro, pro. And doesn't matter which level you're in. You pretty much have no time because you probably have to work a full-time job regardless of being pro versus all the way down to just being a hobbyist.

You have family and you're probably on the mats multiple times a week, sometimes multiple times a day. So then throwing in an hour long zone 2 session multiple times a week doesn't really make much sense in that instance. Plus you're getting a lot of low intensity work if you're on the mats a lot.

So adding more on top, and the only thing, the only way you can go to further spur adaptation is more volume, which can lead to different problems. But what's interesting is what makes higher intensities so effective, and they had a really great, I'll pull a quote from this paper, but the primary signaling pathway of mitochondrial biogenesis, so creating new mitochondria, is activation of the AMPK pathway. You can just think of as the endurance pathway, the molecular pathway for signaling endurance adaptations basically, to make it easy.

In response to increased AMP and ADP, which is essentially when ATP, you should be familiar with ATP, adenosine triphosphate as muscle's energy source, but AMP and ADP are just at the loss of phosphate from ATP when it's being used, so it becomes monophosphate and diphosphate, one and two. ATP is two phosphates to make it really easy. And potentially reduced muscle glycogen. So what's interesting is obviously we're going to use more energy faster when we're doing high intensity, so we should get a bigger and faster buildup of AMP and ADP.

Also, you're going to get a faster decline of muscle glycogen, which again is going to set off that master switch which is known as PGC-1 alpha, which is then going to go down that molecular pathway for more mitochondria, etc.

So that is potentially why, well that's probably why, the high intensities become more effective than just doing a boatload of low volume. Now low volume goes through a different pathway but reaches the same kind of downstream effects. I won't go into too much detail. But what's interesting is the paper states from some of the research that no change in PGC-1 alpha, again that master switch for mitochondrial creation, no change in this gene expression was reported following 30 minutes and approximately 90 minutes of zone 2 exercise.

And that's further in the paper they talk about how it's 120 to 211 minutes approximately of zone 2 to start to see that reduction of muscle glycogen to start signaling this pathway. So you got to do quite a bit of volume to get there. And they state that the 30 to 90 minutes probably didn't result in this because the VO2 max values of the participants in the study were relatively high at 59 milliliters per kg per minute.

And if you remember from my range of 45 to 60 in combat athletes, 60 is obviously on the higher end for many combat athletes. So 59 is quite high. What's interesting is the Mølmen and colleagues paper support this with their research and they show with mitochondrial content you're not going to see or you're potentially not going to see much change in mitochondrial content from endurance training, and high intensity training is again hit and miss, but you will see it for sprint interval training.

So obviously as you get more well trained you need to almost shock the system to be able to continue pushing the adaptation. It's not just going to come through doing more easy work if that makes sense. And it's funny because obviously often conditioning, modal conditioning prescription is often based on elite endurance athletes and that is doing 80% of their volume at low intensities and 20% at high intensities.

And this paper states maybe it's not the 80% of zone 2 that's actually providing these mitochondrial adaptations or these elite VO2 maxes and elite mitochondria adaptations in these athletes. It's potentially the high intensity work that they're doing on top of it that's really pushing it.

So that's just some food for thought from that paper. I think it's quite interesting. I'm just seeing if there's anything else I need to add from that paper as I continue rambling on about it. Yeah, I mean that kind of covers the main thing from that one in regards to, okay, we're talking about central adaptations there.

Zone 2 may not be so important when we're talking about being peripherally limited, I guess I'll add. I'm just trying to see what's on my notes here as well. I had some other stuff. Higher intensity is better. Yeah. So if we're looking at VO2 max anyway, we can still improve VO2 max with higher intensity training and it's going to be more time efficient anyway.

And that's if we even really care about it. Sure, if you're a recreational guy, really unfit, just getting back into exercise after years off, for sure, start with zone 2 low intensity work and just build a base of it.

But if you've been training multiple times a week for years and you're relatively active and things like that, adding more probably isn't the best use of your time. I'd say probably just kind of depends. Now, it's not to say you can't do, as I mentioned, if you're relatively unfit.

If you're coming back from injury or a layoff, those are all good times to do it. If you're maybe going through a deload kind of week and you want to just do something slightly different, you can do 30, 45, 60 minutes of various off-beat cardio equipment.

Actually, a really nice way of doing it is Cal Dietz's contralateral, what do they call them? Contralateral circuits. Yes, if you just search "contralateral circuit," it should just come up actually just with that, or you can just search Cal's contralateral circuit. There's a whole PDF with the various exercises.

Actually quite a good one. The idea is that you would just do it, you can just do it nose breathing, because then that kind of keeps you relatively low intensity and essentially is contralateral, meaning you're doing a left leg exercise with a right arm movement and then you're swapping and doing right leg with a left arm.

So it would be a reverse lunge with a dumbbell press and he's got various time work to rest I think in that document where it's 20 seconds on, 10 seconds off, or there's 15 on, 15 off, or 10 seconds on, that kind of stuff.

So you can kind of go through a circuit like that. So that's one way you can do it because it's low impact if you don't want to sit on a row or something like that. Or you can, what I've done in the past is you can kind of do in a circuit. So you can do five minutes of contralateral circuits, then five or 10 minutes on a rower, then five minutes of contralateral circuits, and then 10 minutes on a bike, and then that kind of stuff. It makes it a little more bearable doing some like that as well.

So that's something you can implement your training if you want some of the low intensity work done. Obviously, there are other modalities too around your high-intensity intervals, long and short. If you've read through the Ultimate MMA Conditioning book and stuff, there's also what I really like, the high-intensity continuous training, but it requires you to have a spin bike that goes heavy enough on the resistance.

And the only ones that I found that do that are the Kaiser spin bikes. I don't think there are many. So, I'm sure there are some other ones, but most other ones don't give you that. Like the ones where you have to turn the knob typically don't get you there.

But essentially, you're doing like 20, 30 RPMs and you're standing and you're literally just pushing down on the pedal each time really slowly for 10 minutes. Actually works really well as like a recovery tool I've found. So, we actually used to do it. So, we actually had like the whole rugby squad. We would do it on a Monday. We'd play on a Saturday and on a Monday as part of our lower day recovery-esque session, we would do two rounds of that for 8 to 10 minutes.

And it just made your legs feel really damn good because you're pumping a [expletive] ton of blood through there. You're getting some relatively high forceful actions repeatedly. So you get some of that conditioning effect peripherally within the exercise which is quite nice.

And obviously there's no impact. So it's something you can do, for example you could probably do that on one of your maybe low intensity days to facilitate some of the conditioning and recovery as well. If you just search high-intensity continuous training, I'm sure there'll be some stuff that comes up on Google and whatnot.

Outside of that, yeah, that's just my thoughts on that book and things like that. I think I covered a lot of the other conditioning stuff about that zone 2 paper. Definitely check that out as well. I think I'll put up a carousel post on Instagram tomorrow or something like that. If you follow on Instagram, I've been posting a lot on there.

I also wanted to touch on this idea of optimization and I guess I don't know I'm going to somehow tie it into worst case scenario. I'll figure it out within this. But I was actually writing an article. I'll probably try to finish this up and send it to HMMR Media.

If you don't follow HMMR Media, you should. If you're looking, if you're just like, I think there's a few people that listen to this podcast or at least follow this and just have this thirst for solid training, strength conditioning, whatever and coaching information. You need to follow HMMR Media on Instagram, go to the website, stuff like that. That is my, I would say that is the number one resource just for coaching strength and conditioning information.

I'm telling you now, the information you'll get, they have a little membership as well, but the information in there is gold. You can't find that [expletive] anywhere. It is epic from some really damn good coaches within the, they call it the Gain Networks. There was a Gain conference that went for a good few years that honestly had one of the biggest impacts on my career just in terms of learnings and people I met there.

But it's yeah, it's really damn good. So it's headed by Martin Bingisser who's been on this podcast a couple of times. You should definitely listen to him and Vern Gambetta who's also been on this podcast and Nick Garcia who's also been on this podcast is a big part of that as well. So you should yeah check those out anyway because there's some really really really good stuff.

But I want to touch on, so I actually did an Instagram post recently on this kind of idea of I guess over-optimization of fitness and I'm going to somehow tie it into this worst case scenario that I was writing. But if you follow any kind of, I mean you probably just see it probably just turns up in your algo to be honest. All the big health and podcast influencers and then you've got the big CEO, tech bro, billionaires all go through these optimization routines for health.

It's kind of like they burn themselves getting to whatever it is, the place where they're so rich and then they're so rich they're trying to live forever or they're just trying to fix their health that they [expletive] up through trying to get so rich. And it's funny, you see this push to the optimal protocol for XYZ, the morning routine. There's stories of guys like Peter Thiel. I think he's the PayPal guy or something. He flies his mattress to the different hotels that he's staying at. Some hotels store his mattress in there so he can get his normal night's sleep or whatever it is.

And it's funny, you have elite athletes at the Olympics at the Olympic level within whatever, Premier League soccer, rugby, whatever it is. You have these professional athletes and they don't do this. They're not flying their mattresses around. They're not optimizing everything. That's not to say they're not doing the things they can and should be doing or have access to to be able to perform better, but they're not taking it to this level where it's like every little thing has to be exactly in place.

And there's a reason for this. And you could say in a lot of cases with athletes, it's a money thing where a lot of, for example, Olympic sports aren't funded well at all. Like if you're not familiar with the Olympics, Olympics is probably the biggest, let's just say this is allegedly my opinion only, but Olympics is the biggest fraud and scam organization out there in terms of what they do with athletes and how much they're, let's just say when there's organizations where the upper management of the organizations make more money and get all these free trips while the athletes struggle, there is a problem and there's a lot of sports like that and they all [expletive] the bed but stories for another time.

As I was saying, what was I even saying now that I went off on that tangent? Yeah, outside the money thing, the thing is these CEOs and tech bros and whatever, they optimize for fragility. They make their routines and their life so fragile that anything can set them off.

I don't know if you saw or you guys, I don't know if you guys are on Twitter or anything, but that David Sinclair fella, the one that was pushing NAD for a while and I think he got found out for being a, I'm not going to, for being not honest. He's been using continuous glucose monitors obviously because he's an absolute [expletive] just [expletive] following these dumb [expletive] trends and [expletive] and he's just like, he ate a muesli bar before bed and then he was like, my glucose spiked so much or whatever and then he couldn't sleep that night so he'll never do it again.

And it's like, bro, a muesli bar meaning you can't sleep and you're worried about glucose spikes from that. Like that's the opposite of health and optimization. That is like the most fragile, weak piece of [expletive] you could ever be if that's happening to you.

And that's what these routines and what's being sold through these health influencers and stuff is being sold to the everyday person about what they should be doing. Whereas you see the elite athletes and professional athletes aren't doing any of this because you have to learn to be adaptive and you have to learn to be comfortable being uncomfortable.

And that is something that athletes they learn through their careers because nothing is ever going to be perfect going into a competition. You're traveling overseas, maybe you're not sleeping well, maybe the bed isn't good, maybe the food, whatever it is. Obviously, you're planning to try and mitigate as many of these issues as possible, but these things happen and not everything goes to plan.

Maybe the bus is late to the game. Maybe you have less warm-up time because of that. Maybe the competition is delayed. These things always happen and the best athletes in the world will adapt to anything that is there and they will perform regardless of what has happened before that.

Good example was that at the recent Olympics, who was the sprinter that didn't, I think there was a sprinter that didn't end up sprinting the 100 meter because they couldn't get into the thing. Like they had to walk an hour around the stadium to get in because the security guards wouldn't let them in or something like that. And I think they just didn't sprint the 100 meter final, one of the 100 meter races or I think one of them ended up doing it. I don't know. I have to look that up. But regardless, you got to perform regardless of what's happening.

And having an optimized routine is going to do the exact opposite for what you need. The exact opposite. And it kind of brings me, I'm going to tie this in some kind of this idea of worst case scenario training where you are pushing the envelope to be able to be prepared for anything.

And within, I guess it's mainly used within team sports. It should come back to, it should eventually come to things like combat sports. But the idea is that you want to prepare for the worst things that can happen within a fight. And it doesn't mean someone breaks your arm or some [expletive]. It could, but it's more like, I a really good example I've used before is if you remember a while ago, I think it was Khabib versus Justin Gaethje, and just the absolute pressure that Khabib put on Justin through that first round.

That would be a worst case scenario because he didn't even have space to breathe. He could barely throw strikes because Khabib was just on top of him the entire fight through that.

And that would be a worst case scenario you could potentially prepare for where you're trying to exceed the maximum speed or output from the competition. So a good example I'll take it from rugby because that's where it's mostly done, and I don't know if I'd do it again, but it gives a good idea. I don't know if I'd use this metric again I should say, but for example we would take the peak meters per minute covered in competition.

So meters per minute is just the distance covered in a minute from the squad. And I would break it down into 1 to 5 minute periods and it would be a rolling 1 to 5 minute periods.

And it would essentially take the peak meters per minute in those time frames and then within training we would set up an exercise where we would play our structures at 30% faster speeds. So the goal is to essentially prepare players for the, I guess, quote unquote game speed but the worst case scenario game speed by exceeding that in training. If we can exceed the speeds and the outputs in training, then within competition you will be prepared for if this happens during competition.

Same thing with contact. So I believe at the time the peak contacts per minute in rugby were, in terms of defense, was like eight tackles in a minute. So then you would set up something where a player has to make 11 tackles within this specific drill per minute or in that minute. And that means now you're exceeding game speed. So when they have to make those, or if they make 10, they kind of understand how it feels and they can prepare themselves for it.

Now the same thing can be done for combat sports where, could you take a grappling match where you see a certain number of actions, a certain number of shots, scrambles, etc. in a set amount of time and somehow set something up where you're in these positions and you're having to fight your way out of them in these time frames with not really controlling the actions but dictating where the fight or where the sparring or live training starts. Now, jiu-jitsu kind of does this already quite well because you have a lot of positional sparring different positions.

I think striking MMA could potentially, that it's not as, I guess I'm going to say advanced, but it's not as prevalent where you may be designing things with one player who's always attacking, one player always defending, or only having constraints when you have to use certain movements or certain punches or kicks and things like that. And yeah, I mean it's just a random thought that I've had that I think that could be interesting, especially when we start to quantify the activity within this world because currently it's been quite hard because you can't really use GPS to do that, even though it's been tried currently in the research.

But once we get a better idea of what happens in the sport, then you could potentially look to change or build drills that give that worst case scenario training if that makes sense.

Lost my train of thought there at the end, but actually have a question here in the chat. I'm going to say, "Hey James, I'm a fan of your Dominate the Mats program. Recently read the grappling blueprint." Cool. So if anyone's listening and not sure what that is, Dominate the Mats, it's just one of the jiu-jitsu programs in the training app if you want to check that out.

Can you explain the shift from the zone two low intensity versus dominant minutes to more of a high intensity training from the blueprint? So I wrote those programs a long time ago. I might not have updated the conditioning. No, I think I did in 2.0. I need to go back and check. But within the training app itself, I give a whole range of conditioning, especially throughout because I've got year-long programs in there as well.

And obviously because it's a generic program in the fact that I have to design it for not an individual person, but for just the general person that comes in. Oh, okay. He's got the first edition. Yeah. So it's been updated in the app back then. So my philosophy has changed a lot since that first one was written. That's probably why.

But to explain also in the training app there is a host of conditioning within the training year just because I want to expose the people that come in to a bit of everything as they go through. And then that way it's not just one thing throughout, say, 12 months of training at least. Okay, we've done a bit of zone two, we've done a bit of long intervals, we've done some short intervals, we've done some sprints, etc., etc. So it kind of gives the whole spectrum in there for the person to kind of get a sense and feel of the different training modalities.

The shift from zone two to more behind tens approach, I kind of just cover, funny enough, I just covered that in this podcast earlier so you can go back and listen to that. And plus, there's a bunch of videos on the channel as well where I've really gone deep into this recently. Any of the conditioning videos that have been out the past few weeks will also answer that question too around conditioning.

That's not to say you can't use a low intensity approach. You can, but there are potentially better ways to go about it and you can get similar adaptations from higher intensity tools anyway in less time. So bear that in mind. Hopefully I didn't make a meal of this worst case scenario chat that I was trying to go through.

But yeah, I think that covered everything. Covered all the optimization stuff. Please again leave a review for the podcast on whatever podcast channels you're on. Let me know again about if a book would be of interest to reference back to. The only problem with the, the only thing with the book that's kind of stopped me doing it is it would probably have to be updated so often that it would kind of be a pain and books don't make money.

So it'll be a lot of time to go in for pretty much no money. But if it would be really, really helpful then I may consider doing something like that. Anyway, I think that's everything I had. Let me check if there's something I have posted recently around. No, not really. Not really anything to cover.

Actually, one of the other things is this idea of developing versus expressing power. I think that's quite interesting around as a, it's often brought up when they're talking about force velocity or load velocity. I guess the force velocity spectrum where it's like, okay, I'm just going to train the velocity end and the force end and everything in the middle was just not enough force, not enough velocity to matter, which is where kind of peak power is.

And so anything that you're doing with load is just expressing power, not developing it, which I think is entirely false and doesn't make any real sense because everything you do is an expression of force because every movement has a coordination element.

So does that mean that you're just expressing force with various movements or expressing speed? No. You're going to, you're still going to get adaptations like increased rate of force development from moving moderate to heavy loads quickly. Just because it is high power and not reaching say peak forces or peak velocities doesn't mean you're not going to get the adaptations from it.

You'll find that movers like lifts are typically high forces at relatively high velocities too or even loaded jumps. Yeah. So I wouldn't say you're just expressing power. You're still developing power in those instances. Plus, you probably have very high impulse, which is probably a more important metric to look at than just peak or average force in a movement.

The impulse momentum relationship, force time being impulse equals mass times velocity. So typically you'll see that impulse equals the change in velocity which is what we are after within sport. So yeah, that kind of rounds out this podcast anyway before I rant on too long about other random [expletive]. So let me know about the book, let me know about all this other stuff. Thank you for listening and I'll catch you in the next episode with a guest next week.