Q&A: Power Training Transfer, Jumps vs. Olympic Lifts, & Gassing Out After 3 Rounds

James de Lacey0:00

That was I probably paraphrase that very poorly but essentially to sum it up it's how does doing a jump and which improves potentially my power output then transfer to the skill of throwing a strike or a punch.

Maybe they're so different that improving one doesn't mean that it's potentially going to improve the other. So why do the first why do the jump etc. So when we're looking at training generally, we can start with this idea of specificity because that's kind of where we're looking at transfer.

And it exists on a spectrum. And I made a post on Instagram the other day. One of the things was around specificity. And if you really want to go into there's a couple of coaches that I really like their takes on this idea of specificity and how they're applying it.

And that is coach Sam Portland. If you find him on Instagram and coach Jeffrey Chu. Both of them have been on the podcast as well. You can actually listen to them. And they have a really cool I guess application take around specificity and how they really look at training.

And it's just this idea of there's a spectrum of what is specific and what is not. So you can have specific skills and you can overload certain skills and certain parts of a skill and then you can look at the underlying physiology or muscle architecture that can help improve some of the qualities which can then potentially transfer the skill.

Now nothing is going to transfer one to one unless it's the actual skill itself. So maybe if you're breaking down an exercise and trying to get the feeling of a movement that would be slightly different. But if you're doing things like jumps, throws, all the usual stuff, squatting, the idea is that you improve your capacity and capability to generate everything comes basically comes down to impulse, right?

Everything is force multiplied by time. And you're improving your ability to produce this impulse and certain periods of time. And the idea is that you're able to use this within the sporting skills that you're doing because you're practicing and getting better at the sporting skill.

And that means that you're able to apply your new found call strength and power into this new skill and that is where you're finding transfer. Now obviously depending on the athlete not everything is going to transfer the same. So for someone who's new to lifting just getting stronger in the basic lifts is you're going to feel a difference and everyone else is going to feel a difference that is going against you.

For someone who already squats two times body weight and they start squatting 2.2, you may not see that same transfer because there's a limitation or diminishing returns at some point of always going to get there. And that may not be the limiting factor on what is holding them back from whatever it is.

And of course, the sport is always the first main priority and king. And I hope that answers everything around that. If you're anything like me, you're short on time. Kids, family, work, training, and having to cook meals on top of that. It's just not going to happen.

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You'll get 40% off your first order. But a follow-up question in the chat here. Does BJJ cause unnecessary injuries as opposed to other martial arts such as judo which have a more holistic range of skills motion? I have I can't I haven't gone through the injury data in a long time.

But I'm not going to say that it causes more unnecessary injuries. They just both have they will both have injuries but from different sporting scenarios. So judo will probably be mainly from falling from the throws. Right now I'm I'm not going to say helping going through a paper from one of the guests that he's about to publish on catch wrestling looking at the injury data there with so many being from that throw and then the injuries on the head and neck and then obviously with jiu-jitsu you just got jiu-jitsu I think is mainly from the knees so you got different applications obviously with the knees you've just got nasty leg locks going on right now especially with the way the game is being played you've got more professionalism going on.

So, people are willing to rip leg locks in competitions because they're trying to make the top versus maybe back in the day when leg locks were more stigmatized and people wouldn't maybe wouldn't rip them as hard. So, yeah, there's multiple factors with that kind of injury epidemic.

Let's go to the next question I have here. They're all a strength of power based questions. So thoughts on band resisted hexar drop jump versus normal hexar jumps. Is there a significant difference? Cal deep thinking don't have a good transfer to sports because of how long it takes to perform and recommends band resisted hex drop jumps.

Okay, this is two questions. Let's start with the first one. Band resisted hexar drop jumps versus normal hex bar jumps. So there's basically two different exercises or two different variations at least. So, for anyone who's not familiar with the hex bar, trap bar is another word for basically the bar that has you stand inside of and deadlift with your arms by your side instead of using a barbell with your hands in front of you.

If you're going to choose between a regular deadlift and a trap bar deadlift or hex bar deadlift, typically I would lean towards the hex bar deadlift. If you're going to deadlift, obviously your preference is up to you. But if we're talking about jumps, so normal hexar jumps versus the band resisted band resisted drop jump.

Okay. Yeah, that's like an over speed. So one is to really nail in the essential qualities which would be the band resisted version and then one is just your typical ballistic loaded ballistic variation. Both have purposes. Now how you decide what you use which one you use.

Typically, you'd probably do this more in a progression because most people are not ready to go into something like a band resisted hexar drop jump because that is a relatively high skilled and pretty intense training method. So, you would do your normal hexar jumps.

Now, loaded jumps in my opinion are a relatively good substitute if you're not doing the Olympic lifts. If you're doing the Olympic weightlifting variations, then you probably don't need to do loaded jumps, but you still can use them. I like the hex bar jump in particular because it's loaded with your hands. It actually takes a lot of the impact off when you hit the ground versus having the bar on your back. But obviously, it's kind of depending on what equipment you have.

But with a loaded jump, obviously you're going to have a longer descent time, you're going to have a longer push off time, and then you're not going to jump as high. You're going to express more power because you have some load there, but it's going to be slower. It doesn't mean it's not useful because even though you're jumping with maximal intent, you're still getting the accelerated force time curve, but you're just having a longer time to apply that force.

So you're still overloading impulse in that instance just at longer time frames. And honestly, while there's nothing wrong with that, that makes perfect sense to do for something maybe in a more quote unquote off camp kind of phase. We'll call it off camp even though we don't have camps, but whatever.

Then you may want to improve faster reactive qualities. Maybe once you've just really nailed in some of these more, let's call them like jump power qualities, you want to go and get more of that reactive eccentric force development work. Things that are really separate the very top fighters from the elite fighters still but not world class ones.

You'll do something like band resisted hex bar drop jumps. I think by drop jumps, you're still on the ground, not actually off a box. And this is just for anyone listening, but what's called a band resisted hex bar jump. So you're going to, it's going to make a faster descent. You have to put the brakes on even faster and then you're going to have to reverse that and jump as high as possible.

So you get a huge eccentric rate of force development mode which is awesome because we want some of those eccentric specific adaptations because that's where you're going to develop a lot of speed and then you're having to propel yourself vertically after that.

So do them both if you can and you would do your band, your hex bar jumps. You could say more as a peaking version. So if you follow like a phase one, maybe you're doing slower eccentric work with some maybe like longer straight shortening cycle jumps, that's where you might put this normal hex bar jump, maybe with some slower descent, you know, two up, one down work or eccentric overload or even heavier flywheels.

And then your next phase, you might be doing faster work. So you might be doing this band resisted hex bar jump. You might be doing some more drop catch variations, etc. That's how it could potentially fit within like phases of a training program.

If you're more into like a traditional, I don't know, maybe you like doing more traditional block style stuff, which I'm not a huge fan of, but maybe you're doing like a strength phase and that's where you maybe put your normal drop hex bar jumps. You might be doing quote unquote power phase and that's where you put like your band resisted hex bar jumps.

And then on these things on the left don't have good transfer to sports because how long it takes to perform recommends band resisted hex bar jumps. So where it depends I'm going to say it a bit. Most things have a place. I think the Olympic lifts are good options to use. They obviously just they take a little more technical proficiency to learn and do. There are different variations you can do with the Olympic lifts.

So that can change the time application of force that would be quote unquote more sport specific. So doing a power clean from the floor versus a power clean from the high blocks is vastly different. The time you have to apply that force from the high blocks is very quick. From the floor, obviously you have a lot longer. So there are different things you can change depending on what you're trying to achieve. Now there's not much that will come close to the speeds you're going to move relatively heavy loads when it comes to Olympic lifts.

So for grappling and wrestling based sports, love them because they develop the strength, the speed, and the power and the musculature that's so important for that sport that you just get brutally strong from it and it works well. For strikers, I don't think they are as, I don't want to say useful. I don't say as important. I think you can get away more with more of the ballistic variations.

Anyway, regarding transfer, again, if I come back to the other question I had on transfer, you're either improving the physical qualities to be able to be used within your technical training or you're using more specific quote unquote drills that are ingraining something that allows you get the feeling to be able to transfer. So sometimes you're doing something to transfer a feeling versus something where you're developing the underlying say physiology and qualities. So it kind of depends on what you're trying to get. But I do like Olympic lifts. I don't think you have to do them.

I went through essentially my whole almost my whole rugby strength conditioning career without programming Olympic lifts. I think one year I had them and all my guys got faster, bigger, stronger. It's not the exercises that matter so much.

It is just picking whatever exercise is going to get you the adaptation that you want. And sometimes we can get married with we have to do X Y Z exercise or this exercise is so much better than that one, but it doesn't matter in the grand scheme of things. All you're trying to do is overload something to elicit some form of adaptation that you want out the other end. And that's all that matters. So whether you do that with an Olympic lift or a variation or you do that with some kind of jump variation, it's kind of up to you.

Do what you feel comfortable doing. Do what allows you to give maximum effort. Sometimes you see people do like various Olympic lifts and they look slow because they don't have the technique down and stuff like that which they might be learning but if you're in that phase you probably do jumps alongside with it because you're probably not getting the adaptation out of the lifts yet. So you might do the lift as more of a technical thing and then you might do your actual loaded jumps to be able to get that change.

So hopefully that answers that question. I have some more in the chat here. Which martial art or specific or more specific sports programs have the most holistic approach to strength and conditioning in my opinion. For example, Soviet boxing seems to be very highly esteemed.

Yeah, I think the Soviet boxing stuff has kind of become a trend, a social media trend which is funny because I think people look at a lot of the Soviet stuff as kind of gold standard gospel for training. I mean having lived in the Eastern Bloc countries, the sport system is completely different to the western world. The reason, okay how do I explain this, sport system is so different.

No western world would be able to implement what is done kind of in the Eastern Bloc area which is still being done in a sense. So there's a couple of things that kind of lend to what they.

So let me just give you a brief overview of the structure. A lot of these sports, so Olympic based sports, kids start at a young age, and I'm talking like primary school, primary school age. They're full time doing whatever the Olympic sport is. They go to school about, they go to school twice a week for about 2 hours. So I think it's about 4 hours of total school a week, 2 to 4 hours.

And the rest of the time they train twice a day. And it's not because they've been selected as, I don't know what talent is a load of anyway, but it's not that because of their physical qualities or whatever. It's because some of these people in these countries are so poor and the wages are so bad that these kids get paid to be part of these programs and the parents get the money. So it's a way to help their family and they do the sport.

It's literally a war of attrition where it's like an assembly line. You literally you have to train and perform because you have no other option. You have nothing else. That's all you have. And you go and you train and you compete and you have a path out of poverty because the government will pay you a pension for medals.

So if you win first, second or third at a national competition in whatever sport, you make X amount of euros or whatever the currency is in that country per month for life. So when you see like Olympic weightlifters from Eastern Bloc countries and they are winning medals on the Olympic world stage, they are making thousands of euros a month and that stacks on each other for life. So they never have to work again once they finish their career.

It's also why you see a lot of athletes from these different countries if say they're going for a world record in a certain sport they'll break it by 1 kg because every time you break a record it's another bonus. So a lot of these countries work on bonus structures and they work on kind of like pension structures when you win medals for that country or win nationals for that club in that country.

So you have the system that essentially breeds athletes out of necessity. They have no other option except to be good at the sport that they've been put into. And does that mean their training methods are gold standard? I mean there's a lot of great research and stuff that's come out of kind of that era.

You know, you can go through all the old Kashinsky text, etc., and that's all good. But you'll see that a lot of these guys start training at such a young age, multiple times a day, and that's all they do. And when I say that's all, that's all they do.

That's all they do except for a couple of hours of school a week, which if you want to even call it school. So yeah, in terms of the most holistic approaches to S&C, which martial art sports programs in sports, I would say there's probably none really in martial arts. Martial arts is pretty behind.

And if you're looking for the most holistic approaches, you're probably looking at like Australian rules football and rugby union. If we're talking about team sport, like relatively big team sports and then Olympic programs basically around the world and things like throws like track and field and things like sprint, cycling and stuff like that all have really really good programs.

Even endurance sports, although those Olympic sports do quite well. Final question, not for this podcast, just for what impact does genetics have on KO power as opposed to potential development? Yes, I can't say what impact, but there is always a genetic component.

It's why that no matter how hard you train, you'll never be as fast as Usain Bolt. You'll never be as big and powerful as Mike Tyson. You'll never be as tall and as good at basketball as LeBron James, etc., etc., etc. There's always a genetic component.

The elite of the elite just happen to marry the elite genetics with some strength and conditioning that kind of helps. Now, a lot of the guys even at the elite elite, the strength and conditioning likely doesn't have that much of an impact I would argue. As you can see by how some, you know, some top athletes train, but yes, there's always a component.

Knockout power. While it may, while it's fun to kind of go down the road of, you know, what are the physiological and different determinants and capacities that influence a knockout punch, which I've done quite a few times on this channel, on my Instagram, etc., it's an interesting topic to go down. There's always the technical tactical side, timing, rhythm, all sorts of things that go on that will dictate what becomes a knockout punch.

So, it's more than just obviously how hard you can throw it. There's a huge timing component and then the technical tactical. So, you know, if you're not good at the sport, you're not going to knock anyone out no matter how hard you punch.

Anyway, hello Cortex. Thank you for joining. Another question here. You guys are coming with questions. I love it. Keep throwing them in the chat if you've got more.

Are there training styles or methods that are typically detrimental or if not detrimental, at least non beneficial for striking martial arts? That's actually a good question. I like that. Are there any styles or methods that are typically detrimental or if not detrimental at least non-beneficial? Yeah. Okay. I don't want to give it depends. So, I'm going to try and spin this another way.

We can, it'll be probably more down to the level of the fighter in terms of their training age at least in the gym. So, in terms of styles or methods, we'll keep it strength training to make it a little easier. Not much is detrimental unless you're doing like stupid high volumes like if you're going and even then you can get away with it for a little bit.

So, if you are, let's say, like a beginner in the gym, you've been boxing for a few years, you're looking to compete, and you're just looking to start lifting weights, there's not much for, I don't think there's anything that would be detrimental unless you just went and just blasted like full bro split so much volume that you're so sore that you can't actually box.

Obviously, that would be detrimental acutely or at least straight away. In the long term, though, probably not going to be detrimental, at least not initially. Now, if you've been lifting weights for five years, you're relatively strong, and then you go down that road, yeah, that would be a problem. But if you're already that far in, you're probably not going to do that.

So, typically you'll hear styles and methods that would be detrimental, at least not beneficial to strikers would be things like bodybuilding training, powerlifting training. But those are probably the two main ones in terms of strength sports.

Now, elements of those obviously make it into many different programs, which is important, but like if you're just doing like a full bro split and then a full powerlifting training program, yeah, that's not going to be a good idea because you're missing so many qualities as well as only really focusing on one or two as main qualities, which typically have negative effects on speed, especially for a striking athlete, which is so speed based.

You're so constrained by time that a lot of hypertrophy training may not be the way to go. Non-beneficial for striking arts. I mean, you can go down the road of all the cults out there now, you know, all the fascia stuff. Well, I'm not going to say that's non-beneficial. There's probably some benefit into doing some movement like that. But if you're doing like only that, you're going to run into problems.

Hopefully that answers that question. You got me for more. I like this. What's the best S&C way of delaying fatigue? Throwing slower punches and slower kicks as time and rounds go on, apart from just sparring. Okay, don't really get gassed out, but I do notice my punches getting slow after three rounds of shark tank sparring.

So fatigue is a not well understood area of strength conditioning, but there are ways we can typically help improve your, we'll call it muscular endurance in this instance or cardio, whatever. We'll just use some of those terms to make it easy. But typically when we look at, at least in combat sports, it's not usually down to our ability to deliver oxygen.

So, most of the time people might tell you Cortex. They'll be like, "Okay, you're fatiguing in three rounds of sparring. You need to do more aerobic base work is what you typically get told. Or you need to do more aerobic training." So, okay, that means I need to go hit the road at 5:30 in the morning three times a week for an hour.

Make sure I run really slow because then I'm making sure that I'm aerobic and that way I'm improving my aerobic ability. So, I'm going to be able to last longer and last more rounds. The problem with this is it doesn't actually address the underlying factor or the limiting factor in that performance and it doesn't improve the ability to repeat high-intensity exercise and recover from high-intensity exercise as well.

Because people will say, "Oh, recovery is aerobic." So that means we should just do more aerobic or low intensity training. Our recovery is done on the muscular level. And if we're doing a lot of low intensity steady state cardio, we're typically biasing this delivery aspect of cardio.

Essentially, how much blood our heart, how much blood our heart can pump to the muscles, which is then heavily influenced by VO2 max, which then is seen as the aerobic I guess capacity or aerobic ceiling. So that is what people are typically trying to achieve.

And then comes the idea that a higher VO2 max equals fitter. I'm not going to, that's just not the case. And in these instances often, now obviously I don't have your training history and all the other data and whatnot, but generally speaking very generally you're looking at improving the muscle's ability to use oxygen or extract it and you're looking to improve the ability for it to essentially we'll just say relax and refuel oxygen between rounds or between efforts.

So, in the example of your shark tank spar, you're doing three rounds and by, I don't know, rounds two and three, things are starting to slow down a bit. It's because you're not recovering well enough in that one minute, well, yeah, I'm assuming one minute rest between these rounds.

And if you want to if you want to facilitate that recovery and potentially even how quickly or how efficiently you use oxygen when you start the rounds, it comes down to one of the main factors. It comes down to mitochondrial content. So, how much mitochondria you have in the muscle and then mitochondrial function which is how well it can or how quickly it can switch on and switch off.

Because if it switches on quickly, it means you're using oxygen fast and efficiently when the round starts. And then if it switches off quickly, it allows your muscle to quickly refuel the oxygen to recover for the next round. And if you don't have, I would argue most people don't have that quality well-developed because they just don't, there's just most training doesn't allow you to get to the intensities to really improve this.

Which is why I'm often on the channel talking about doing a lot of sprint intervals all the time because sprint intervals are so potent and they allow you to train it specifically. It allows you to train the sharp drop in muscle oxygenation and then the rest forces you to try and refuel the oxygen before you have to do another sprint.

And so each time you're just trying to hold on and then you're trying to force that muscle to recover between these efforts. So for in those instances with the sparring if you're gassing out, I mean I don't know the rest of your training week and stuff and your training history, but typically you'll be looking at more of a high intensity or a sprint interval approach to be able to train that ability to be able to recover in those one minute periods well because that mitochondria is able to switch on and off.

And there's some really cool, I don't know if you've gone back and listened or even listened to Dr. Andrush and Dr. John Badright podcast or even some of the previous videos I've done on this channel around this where I've shown the graphs of sparring rounds and seen the delay of mitochondria to kick in and then how slow that oxygen's refueling before the next round.

Those are good reads as well if you haven't gone through those. Hopefully that answers that.

Another question. Cats is adding 3K time trials to my week for variety instead of always doing sprints or training on your assault market. Okay, yes, definitely. You don't have to just do sprints.

Doing longer, we'll call them longer intervals or longer runs are good options too. They're going to give you more, I guess, we'll just call it more holistic development. You're going to get some of the mitochondria adaptations you want. You get some of the central heart adaptations you want. You're potentially going to help, I guess, target some more of that mitochondria and the slow-twitch muscle fibers, which is also important. So you get a lot out of doing stuff like that.

Plus, your 3K time trial, what's going to take you, I mean, it depends how fast you run, 12 to 15 minutes. So that's all good. You can even mix it up. You can do like three 1K repeats. You do like a one and a 2K. Lots of different things you can do there. I think it's good to do. And it also gives you a benchmark you can run from too.

So if you do like, I don't know, maybe you normally do like 14 minutes and then like one week it takes you 18 minutes and you're gassed and you're like, "Okay, something's wrong. Maybe I need to back off my training, whatever it is." So yes, you can definitely do that. You can even do it if you have hills, to do it as like a hill run repeat if you wanted to make it more, I guess you could say like muscular-based, muscular endurance-based, which is also a good option.

What else we got? Damn, we got questions coming. This is awesome.

Is rate of force development like power clean or peak force like loaded jump more important for knockout power and power for tail. So power clean and loaded jump, they're going to develop both qualities, rate of force development and peak force, to an extent, being more important for knockout power takedowns. They're just two different tools that will give you similar-ish results depending on how good you are at the power clean. You can use both for knockout power.

If you're looking specifically at, if you look specifically at knockout power and powerful takedowns, I mean there's so many different qualities as I mentioned before around the knockout power stuff, like obviously you have your tactical take and your timing aspects to it. You're going to be looking at things like, if you've got the Boxing Strength Conditioning Blueprint which I wrote, I'd highly recommend you read that too because that kind of goes into this idea of activation-relaxation, and then obviously just, I guess, we'll call it rate of force, rate of power development in there.

So both those tools work in a sense. Really get generally stronger to an extent, and then you're going to, or not, and then at the same time you're going to be doing your main ballistic movements, plyometric movements, targeting the adaptations of the muscle to be able to improve contractile velocity of that muscle, neural changes, like these jumps and power cleans, and you're going to be good to go.

The guests I'm waiting for the most to come to the podcast are Dan Clea and another Seth Nicholas. Yeah, Dan Clea. We've been trying to book it for the past one, two, three, six months. So I'm hoping we just emailed the other day. So I'm hoping he's going to book in this coming week or the following week, hopefully, because yeah, I'm excited to get Dan on too. He's got some really cool ideas around force development and pulse.

Yeah, I'd love to get back on. He's just going through some stuff right now. So I don't know if we got to get him back on anytime soon, but it'll be good to have him on too, because he is a smart brain. Smart brain. And I'm glad I got to meet him and hang out with him a lot back in New Zealand when he was studying.

He's also heard a few coaches training fighters really recommend threshold training. So with threshold training or sprint interval training be more beneficial on maintaining power and speed as rounds go on during fights. Without saying it depends, sprint interval training is typically the more beneficial option because it is higher intensity, and that higher intensity is what is going to really push, it's going to really push that desaturation in the muscle of oxygen. That is what we're trying to achieve with this particular training.

There's nothing wrong with doing threshold. They're just kind of used for different things. So we could even just lump, who was asking about the 3K? C was asking about 3K time trials. You can lump that as threshold training. They both have their purpose.

But the goal, one of the main goals of sprint intervals that you're not going to get from other training stimulus, is these sharp line drops in muscle oxygenation and these sharp resaturations or refueling in oxygen. And that is what we're trying to replicate, because that is what is limiting the recovery typically within a fight. So that one minute recovery period between rounds, people typically don't recover fast enough and well enough to be able to come to the next round fresher. And that is essentially what you're doing with these sprint intervals. You're trying to get these sharp lines down and sharp lines back up.

With things like threshold, it's more of a gradual thing. So if I had, I don't have any of the graphs up to kind of show some of the things, but if you look at like a ramp test or like a VO2 max incremental treadmill test, you'll see like muscle oxygenation kind of, as the first stages of the test, kind of just trickles along, kind of in a straight line, and it gets to a point where it just starts to drop as the speed increases. And that point when the speed increases, just a point when the muscle has to really start pulling oxygen.

And if you can improve that ability to kind of extract that oxygen and work at these lower levels down here before exhaustion, that is where you're going to see real changes in your conditioning, versus working in this area where muscle oxygenation hasn't really changed up here. So it's not stressful enough to make that change, whereas the sprint intervals are of real stress. Just like where you're going to the gym, you're going to squat, 100 kilograms a week for a set of five, but are you going to squat 100 kilograms for a set of five the next week?

In the following week, in the following week, in the following week, you're going to eventually try and create some form of overload to be able to make the changes. Sprint intervals give you that overload in 3 to 5 minutes.

You could settle your dispute with a fascia training, dude. That's funny.

Just wanted to share your podcast is a little gym. Thank you very much. I'm glad there's people that listen to it and actually take stuff out of it.

Why don't more athletes, especially fighters, use flywheels and eccentric training yet? Do you think that would change in the future? I think flywheels are typically very expensive. That's one of the problems, because yeah, those units aren't cheap.

The other thing, I mean, when you say athletes, especially fighters, so some flywheels, in a lot of the professional sporting teams, like the NBA uses flywheels a lot because they travel a lot. So like post-game, they'll get off the court and they'll use flywheels, so kind of makes sense in that scenario, and they have a lot of money. I think within sports like football, American football, you've got a very well ingrained kind of like Westside Barbell culture, so that ain't going to change anytime soon.

Within fighting, I mean, strength training is barely getting through, or strength conditioning is barely getting through now. So flywheels would be far, far behind. But yeah, I think it's more of an expense thing. Maybe a knowledge thing.

Eccentric training I think hasn't come through because if you think about like strength, the strength conditioning profession, most coaches go through and they go through the ringer in professional sport, like most of us have. So you spend years trying to get into, work into the professional environment, and that's where you see more of these methods being used and more of, I guess, the novel things being done.

When you look at say fight sports, there's no full-time positions for a strength and condition coach. There's no pathways. There's no one coming out of university then interning at a XYZ fight team and then getting a full-time job working with this group of fighters within their training schedule, they have gym Monday, gym Wednesday, whatever. Whereas within the professional sporting environment with other sports, you're with that same team all year, you have set schedules that you're looking at, you're looking at X amount of gym sessions a week, and so you have more of this time and cohesion to be able to build something.

Within fight sports, you have a lot of personal trainers coming over. You have people who are maybe, I'm not going to say less qualified. We can just say that maybe don't understand some of these methods. So it's more kind of this personal training kind of doctrine that kind of gets put in there, and that'll be why.

But do I think it will change in the future? Maybe. Maybe if more people listen to this damn podcast. Who knows?

Congrats on the 5K. Yep, hit 5K subs on the main Sweet Science Fighting channel just the other day. So if you haven't subscribed to that, make sure you do. These questions are coming. This is awesome.

Okay. Thank you again. I've tried your slow eccentric training video. I want to say thank you because it helped me. I just have questions on fast phase of the program. Don't know which exercises to do. So fast, that's awesome that you tried it. What did you do for the slow eccentric? Let me know.

Was it two up, one down to make it easy? For fast eccentric phase, so for fast eccentric, you're looking at the easiest ways to implement it if you don't have flywheel or stuff like that is drop catch variations. So like a Bulgarian split squat position, you got a bar on your back and you're standing at the top and you're just going to slightly lift your foot and hit the ground and you're just going to drop into the bottom position. You're going to try to stop it as fast as possible.

And obviously as you get better at it, you start to add load. So you're having to pump the brakes on yourself dropping to the bottom and then you stand up and that's one way to do fast eccentric. The other way, do I have another way? I can't remember now.

Drop catches, drop jump variations. So if you're stepping off a box and then hitting the ground and jumping, you call that a fast eccentric. Drop jumps, depth jumps. For the upper body, you're doing similar with the push-up variations. So you can kind of do like drop push-ups. So you're kind of from like two boxes from a height, you're dropping down to the bottom and coming back up. That would be more fast. I mean, this is kind of like shock method training if you wanted to put it all the way back to Soviet stuff.

I think that would cover most of the easiest ways to do fast eccentric without going into various machines and things. Yeah, those are probably the two easiest simple ways to go about it that would actually be doable in a normal gym.

Just trying to think off the top of my head if there's another way that it can be done or if I've forgotten one. But yeah, I'm sure someone can comment on this when it comes out anyway if they have more options. I have it in my book somewhere. I think it's downstairs maybe. But yeah, if you have flywheels, fast flywheels work, drop catches. Yeah, that's what I've got for you.

So if you, for example, you said you did two up, one down, you followed the program from the strength training video with Terence Crawford as the thumbnail. Yeah, that's a good video. That might have been, oh yeah, yeah, that was the boxing strength one, I think. Yeah, that was a good video. If anyone hasn't watched it, that's cool.

I think that's all the questions I have here so far. If anyone has any more questions, throw them in here. I'll wait a little bit just to see if any more comes through. But have our last cohort call soon for the conditioning mentorship with Dr. Andrew Asha. So if you're interested in joining that, we're seeing if we're going to do another one next year. I'll leave a link in the description anyway and you can join the waitlist.

Got a question in here. Is there a specific reason you typically recommend for intervals that target lower body or won't expect similar results for upper body sprint intervals? So the sprint interval on bikes, air bikes, etc., you still get a global stimulus. So you will still get upper body adaptations. Now you can do upper body sprint intervals but the problem is you have to have the equipment to do it and very few people have like an upper body arm crank.

So if you have an arm crank, you can do it. I mean I would not want to be the person doing it. You could do like a lower body bike sprint interval, an upper body arm crank interval if you wanted, but it's not necessary, but it's something you can do. So if you have that option, do it. See how it goes. You will probably hate life, but you can definitely do that.

So because it's a lot of things that come up is, you know, if you just do bike sprints, are the adaptations not just happening the lower body? I had those questions, too. But I think Dr. Dra, Dr. Chra, they have data showing that you still see drops of muscle oxygenation in the upper body like the shoulders when doing bike sprints. And if you're doing with the air bike anyway, you're using your upper body to push and pull those handles as you pedal. So it ends up being a full body stimulus.

That's what makes air bike a pretty solid stimulus for the bike sprints. Obviously, there are limitations as with anything because the speeds are much slower. So you're not going to get those very high like sprint speed RPMs or cadences. But if you're just going for like that straight conditioning stimulus with the sprint intervals, the air bike is a very good option. You can't go wrong.

And in terms of air bikes, I mean you can use bikes and Rogue Echo bikes. Rogue Echo bikes are definitely, I'm not going to say harder because they're both hard, but because it's belt driven and not chain, the chain driven almost gives you some of that momentum on the Assault bike whereas the belt on the Rogue doesn't give you that same momentum. So it's a little harder which is nice.

Also then if you have a Rogue Echo and you have the V3, has Bluetooth so you can actually connect that to your phone through the VR2 master app and you can get power data which is pretty cool. So, and then the Assault I think you need like the Assault Elite. I think you need like the most expensive assault bike version to be able to connect it to your phone and get power data and stuff.

So those would be your best options. That Rogue should definitely sponsor me or something on this podcast. That would be nice. I would help pay some of those lawyer fees, too. But I think this podcast is too small for that.

And see any more questions come through. No problem, Vong Stan, hopefully I said that right. But hopefully this coming week should, Mladen Jovanovic should be booking back in. So he is the author of Strength Training Manual. There's a few other bits and pieces. He's been around for a long long time.

I was using a strength card builder for years, than Sport Headers back when, back when we didn't have AI. I mean, we don't really use AI that much in sport now. It's just kind of coming through, but he had a really cool strength card builder. So if there are any coaches that are looking for like a strength card template on Excel that allows you to plan four-week training programs like with drop down boxes, it's epic. I use that religiously.

But yeah, I think that's all the questions that come through. I appreciate you guys tuning in and I don't think I have any other announcements to make other than everything I made at the start. So I'll see you guys in the next episodes. If you have any guests that you want to, that you recommend that you want to be on the podcast, let me know because I'm always looking for new guests to reach out to and stuff like that or tag me in them or tell them to get on this podcast.

All of that always helps. Like, subscribe, that always helps. Share it, anything, any interaction with any content helps massively. So I appreciate you guys coming on and I'll see you guys in the next episode.