1 Mark McLaughlin 00:00:00,000 --> 00:00:02,220 So he was a junior in high school when I 2 Mark McLaughlin 00:00:02,220 --> 00:00:03,420 started with them. 3 Mark McLaughlin 00:00:04,180 --> 00:00:07,460 I think he weighed like 200, 205 pounds. 4 Mark McLaughlin 00:00:08,560 --> 00:00:09,520 So we just, you know, 5 Mark McLaughlin 00:00:09,540 --> 00:00:12,200 basically cut the volume almost by two thirds. 6 Mark McLaughlin 00:00:12,600 --> 00:00:13,820 And within the first month, 7 Mark McLaughlin 00:00:13,840 --> 00:00:16,020 his vertical increased like five inches. 8 Mark McLaughlin 00:00:16,880 --> 00:00:17,280 And again, 9 Mark McLaughlin 00:00:17,440 --> 00:00:19,760 it wasn't and it wasn't what I was doing with 10 Mark McLaughlin 00:00:19,760 --> 00:00:19,880 them. 11 Mark McLaughlin 00:00:19,960 --> 00:00:20,720 It's a lot, you know, 12 Mark McLaughlin 00:00:20,800 --> 00:00:21,800 we weren't doing with them. 13 Joel Smith 00:00:24,000 --> 00:00:26,140 That was Mark McLaughlin and you're listening 14 Joel Smith 00:00:26,140 --> 00:00:27,340 to the Just Fly performance Podcast. 15 Joel Smith 00:00:29,060 --> 00:00:40,240 Today's podcast is sponsored by TeamBuildr. 16 Joel Smith 00:00:40,460 --> 00:00:42,440 You can get a free trial of their training 17 Joel Smith 00:00:42,440 --> 00:00:45,440 portal software by heading to teambuilder.com 18 Joel Smith 00:00:45,440 --> 00:00:48,540 and you can use the code JustFly for a 30 day 19 Joel Smith 00:00:48,540 --> 00:00:49,400 free trial. 20 Joel Smith 00:00:49,980 --> 00:00:51,580 Sign up today with TeamBuildr and see what 21 Joel Smith 00:00:51,580 --> 00:00:53,860 they can do for you for your training programs 22 Joel Smith 00:00:53,860 --> 00:00:54,680 and your team. 23 Joel Smith 00:00:56,000 --> 00:00:57,900 Welcome to another episode of the podcast. 24 Joel Smith 00:00:58,340 --> 00:00:59,160 Thanks for tuning in. 25 Joel Smith 00:00:59,320 --> 00:01:00,300 It's great to have you here. 26 Joel Smith 00:01:00,700 --> 00:01:02,420 I'm excited to welcome back to the podcast 27 Joel Smith 00:01:02,420 --> 00:01:03,660 Mark McLaughlin. 28 Joel Smith 00:01:04,000 --> 00:01:06,080 He is the founder of Performance Training 29 Joel Smith 00:01:06,080 --> 00:01:08,480 Center and he works as a strength coach in the 30 Joel Smith 00:01:08,480 --> 00:01:10,740 Lake Oswego School District in Oregon. 31 Joel Smith 00:01:11,380 --> 00:01:13,920 Mark was recently on the show speaking on his 32 Joel Smith 00:01:13,920 --> 00:01:16,960 creative and wide ranging approach to athletic 33 Joel Smith 00:01:16,960 --> 00:01:19,500 performance with an emphasis on athlete 34 Joel Smith 00:01:19,500 --> 00:01:20,860 learning, movement training, 35 Joel Smith 00:01:21,320 --> 00:01:23,340 long -term development and also the importance 36 Joel Smith 00:01:23,340 --> 00:01:24,560 of the aerobic system. 37 Joel Smith 00:01:25,180 --> 00:01:27,320 Mark is known in the coaching industry for his 38 Joel Smith 00:01:27,320 --> 00:01:28,760 ability to get results. 39 Joel Smith 00:01:29,360 --> 00:01:30,440 And on today's podcast, 40 Joel Smith 00:01:30,660 --> 00:01:32,880 he'll be going into a case study of an athlete 41 Joel Smith 00:01:32,880 --> 00:01:35,080 he recently worked with who in just over two 42 Joel Smith 00:01:35,080 --> 00:01:37,740 years time put two feet on a standing long 43 Joel Smith 00:01:37,740 --> 00:01:39,300 jump, 11 inches on his vertical. 44 Joel Smith 00:01:39,800 --> 00:01:41,480 And within that case study, 45 Joel Smith 00:01:41,620 --> 00:01:43,580 Mark will be speaking on the important aspects 46 Joel Smith 00:01:43,580 --> 00:01:44,760 of athlete autonomy, 47 Joel Smith 00:01:45,200 --> 00:01:47,180 the appropriate pacing and progression and 48 Joel Smith 00:01:47,180 --> 00:01:48,520 training for not just short -term, 49 Joel Smith 00:01:48,720 --> 00:01:50,700 but long -term results in that long -term 50 Joel Smith 00:01:50,700 --> 00:01:52,180 viewpoint of performance. 51 Joel Smith 00:01:52,500 --> 00:01:54,280 He'll be talking about plyometrics and jump 52 Joel Smith 00:01:54,280 --> 00:01:54,620 training, hill 53 Joel Smith 00:01:55,020 --> 00:01:57,460 sprints and capacity and so much more. 54 Joel Smith 00:01:57,840 --> 00:01:59,240 I really enjoy speaking with Mark. 55 Joel Smith 00:01:59,400 --> 00:02:01,860 He has such a heart for athletic development 56 Joel Smith 00:02:01,860 --> 00:02:04,400 and helping athletes get the most of their own 57 Joel Smith 00:02:04,400 --> 00:02:06,380 journey of performance training. 58 Joel Smith 00:02:07,160 --> 00:02:08,199 And that being said, 59 Joel Smith 00:02:08,280 --> 00:02:09,199 let's get onto the show here, 60 Joel Smith 00:02:09,340 --> 00:02:11,080 398 with Mark McLaughlin. 61 Joel Smith 00:02:12,500 --> 00:02:13,760 Mark, welcome back to the show. 62 Joel Smith 00:02:13,860 --> 00:02:15,900 It's really great to have you back on and I'm 63 Joel Smith 00:02:15,900 --> 00:02:16,860 excited to chat today. 64 Mark McLaughlin 00:02:18,000 --> 00:02:19,260 Yeah, Joel, thanks a lot. 65 Mark McLaughlin 00:02:19,680 --> 00:02:22,240 I love that we're having this reoccurring 66 Mark McLaughlin 00:02:22,240 --> 00:02:24,180 podcast going here. 67 Mark McLaughlin 00:02:24,300 --> 00:02:24,500 I love it. 68 Joel Smith 00:02:25,220 --> 00:02:26,380 Yeah, yeah, well, I mean, 69 Joel Smith 00:02:26,420 --> 00:02:28,660 I've just been really like a combination of 70 Joel Smith 00:02:28,660 --> 00:02:29,300 both intrigued, 71 Joel Smith 00:02:29,580 --> 00:02:30,960 especially with what you're doing more on the 72 Joel Smith 00:02:30,960 --> 00:02:32,420 aerobic, the tempo, the hard way side. 73 Joel Smith 00:02:32,420 --> 00:02:34,640 And then I just love seeing like a lot of the 74 Joel Smith 00:02:34,640 --> 00:02:36,700 athletic movements and athletic qualities, 75 Joel Smith 00:02:36,860 --> 00:02:36,960 you know, 76 Joel Smith 00:02:36,960 --> 00:02:39,460 physical education and escalating that to the 77 Joel Smith 00:02:39,460 --> 00:02:40,200 needs of athletes. 78 Joel Smith 00:02:40,480 --> 00:02:43,480 And one of the things I think, you know, 79 Joel Smith 00:02:43,480 --> 00:02:45,380 we talked about last time was like aerobic and 80 Joel Smith 00:02:45,380 --> 00:02:48,720 tempo and that that's okay. 81 Joel Smith 00:02:48,980 --> 00:02:49,880 I think so. 82 Joel Smith 00:02:50,000 --> 00:02:51,400 You know, pendulum swing pretty hard. 83 Joel Smith 00:02:52,180 --> 00:02:54,520 And you had a really good case study of a 84 Joel Smith 00:02:54,520 --> 00:02:57,680 young athlete who you had worked with who just 85 Joel Smith 00:02:57,680 --> 00:02:59,880 put an extraordinary amount of strength and 86 Joel Smith 00:02:59,880 --> 00:03:00,920 speed on his frame. 87 Joel Smith 00:03:01,240 --> 00:03:04,340 And you had a multi -part blog series on that. 88 Joel Smith 00:03:04,680 --> 00:03:06,780 And I'd be curious for you to just share one 89 Joel Smith 00:03:06,780 --> 00:03:09,060 just just about the first maybe the gains the 90 Joel Smith 00:03:09,060 --> 00:03:10,620 individual did make because I think it's nice 91 Joel Smith 00:03:10,620 --> 00:03:11,480 to have that precedent. 92 Joel Smith 00:03:11,740 --> 00:03:13,600 And obviously all athletes are, you know, 93 Joel Smith 00:03:13,620 --> 00:03:15,340 we're going to have the bell curve of gains 94 Joel Smith 00:03:15,340 --> 00:03:15,920 and responses. 95 Joel Smith 00:03:17,180 --> 00:03:18,780 But share a little bit of that and then get 96 Joel Smith 00:03:18,780 --> 00:03:22,040 into what you did with this young individual 97 Joel Smith 00:03:22,040 --> 00:03:23,960 and how that training unfolded. 98 Mark McLaughlin 00:03:25,000 --> 00:03:25,300 Yeah. 99 Mark McLaughlin 00:03:25,760 --> 00:03:26,020 Yeah. 100 Mark McLaughlin 00:03:26,080 --> 00:03:29,560 So I wrote a three parts series on with an 101 Mark McLaughlin 00:03:29,560 --> 00:03:33,180 athlete that I had trained Hunter Kavanaugh 102 Mark McLaughlin 00:03:33,180 --> 00:03:37,500 and Hunter was exclusively an American 103 Mark McLaughlin 00:03:37,500 --> 00:03:38,400 football player. 104 Mark McLaughlin 00:03:38,920 --> 00:03:41,320 And I was fortunate to start with him when he 105 Mark McLaughlin 00:03:41,320 --> 00:03:43,380 was a sophomore in high school. 106 Mark McLaughlin 00:03:44,560 --> 00:03:48,560 And that was actually my first year at Lake 107 Mark McLaughlin 00:03:49,320 --> 00:03:49,840 Oswego. 108 Mark McLaughlin 00:03:50,040 --> 00:03:51,800 And so then, you know, 109 Mark McLaughlin 00:03:51,860 --> 00:03:53,600 the series kind of covered what we did, 110 Mark McLaughlin 00:03:53,740 --> 00:03:56,100 what him and I did together over those, 111 Mark McLaughlin 00:03:56,100 --> 00:03:57,320 you know, three years. 112 Mark McLaughlin 00:03:58,020 --> 00:04:02,840 And, you know, his gains were, I think, 113 Mark McLaughlin 00:04:03,080 --> 00:04:06,420 you know, out of the ordinary for, you know, 114 Mark McLaughlin 00:04:06,460 --> 00:04:07,920 a lot of high school kids, like, 115 Mark McLaughlin 00:04:08,460 --> 00:04:11,160 he started with me as I believe his vertical 116 Mark McLaughlin 00:04:11,160 --> 00:04:12,640 was like 27 inches. 117 Mark McLaughlin 00:04:13,380 --> 00:04:15,480 And then he went to this lineman challenge 118 Mark McLaughlin 00:04:15,480 --> 00:04:17,040 this past summer. 119 Mark McLaughlin 00:04:17,320 --> 00:04:21,760 And his vertical tested out at 38 .5 on a just 120 Mark McLaughlin 00:04:21,760 --> 00:04:22,360 jump mat. 121 Mark McLaughlin 00:04:23,060 --> 00:04:25,340 And then when I started with him, 122 Mark McLaughlin 00:04:25,500 --> 00:04:27,180 his standing long jump, 123 Mark McLaughlin 00:04:27,520 --> 00:04:29,360 I think was eight something. 124 Mark McLaughlin 00:04:29,740 --> 00:04:33,580 And at the same camp, he jumped 10 feet, 125 Mark McLaughlin 00:04:33,760 --> 00:04:34,340 two inches. 126 Mark McLaughlin 00:04:35,320 --> 00:04:38,940 And at that camp, he went on for 13 years. 127 Mark McLaughlin 00:04:40,080 --> 00:04:40,880 And, you know, 128 Mark McLaughlin 00:04:41,060 --> 00:04:43,300 those records that stood for 13 years, 129 Mark McLaughlin 00:04:43,400 --> 00:04:44,960 and he broke both of those two. 130 Mark McLaughlin 00:04:45,900 --> 00:04:48,120 And it, 131 Mark McLaughlin 00:04:48,500 --> 00:04:51,480 I think it just kind of showcased to me, 132 Mark McLaughlin 00:04:51,780 --> 00:04:52,980 just being, you know, 133 Mark McLaughlin 00:04:53,020 --> 00:04:54,460 patient with these athletes, 134 Mark McLaughlin 00:04:55,420 --> 00:04:57,620 especially with Hunter, kind of understanding, 135 Mark McLaughlin 00:04:57,740 --> 00:04:59,860 you know, him at the beginning as a person, 136 Mark McLaughlin 00:05:00,560 --> 00:05:02,220 because he was already very dedicated. 137 Mark McLaughlin 00:05:03,160 --> 00:05:03,500 You know, 138 Mark McLaughlin 00:05:03,500 --> 00:05:05,860 I could tell that in the first moment I met 139 Mark McLaughlin 00:05:05,860 --> 00:05:06,160 him. 140 Mark McLaughlin 00:05:06,880 --> 00:05:08,540 And so the challenge to be was, you know, 141 Mark McLaughlin 00:05:08,560 --> 00:05:10,460 really kind of trying to put the brakes on 142 Mark McLaughlin 00:05:10,460 --> 00:05:10,760 him. 143 Mark McLaughlin 00:05:10,760 --> 00:05:14,080 So he didn't get any over training, you know, 144 Mark McLaughlin 00:05:14,120 --> 00:05:15,180 where he was, you know, 145 Mark McLaughlin 00:05:15,220 --> 00:05:17,580 maybe doing a lot of extra stuff outside of 146 Mark McLaughlin 00:05:17,580 --> 00:05:18,500 what we were doing, 147 Mark McLaughlin 00:05:18,500 --> 00:05:22,180 and kind of educating him on kind of my 148 Mark McLaughlin 00:05:22,180 --> 00:05:23,940 thought process on training, 149 Mark McLaughlin 00:05:24,540 --> 00:05:27,520 letting him tell me what he wanted to do, 150 Mark McLaughlin 00:05:27,900 --> 00:05:29,720 accomplish as an athlete, 151 Mark McLaughlin 00:05:29,920 --> 00:05:32,280 and then just kind of move the process 152 Mark McLaughlin 00:05:32,280 --> 00:05:33,780 forward. 153 Mark McLaughlin 00:05:35,500 --> 00:05:36,940 And just kind of, I mean, 154 Mark McLaughlin 00:05:37,100 --> 00:05:38,640 at the end of the three years, 155 Mark McLaughlin 00:05:38,720 --> 00:05:40,980 he trained 460 times with me. 156 Mark McLaughlin 00:05:41,620 --> 00:05:44,380 And as you and I were talking about prior to, 157 Mark McLaughlin 00:05:44,440 --> 00:05:46,440 you know, starting year this morning, 158 Mark McLaughlin 00:05:47,340 --> 00:05:49,460 my goal is to get them to want to come back 159 Mark McLaughlin 00:05:49,460 --> 00:05:50,540 each session. 160 Mark McLaughlin 00:05:51,140 --> 00:05:54,100 And so I think, you know, Hunter's work ethic, 161 Mark McLaughlin 00:05:54,380 --> 00:05:56,380 the fact that I think we made it fun for each 162 Mark McLaughlin 00:05:56,380 --> 00:05:59,040 other, you know, to work collaboratively, 163 Mark McLaughlin 00:05:59,500 --> 00:06:01,200 I think at the end of the day, 164 Mark McLaughlin 00:06:01,460 --> 00:06:03,820 and the results kind of proved that with him, 165 Mark McLaughlin 00:06:03,920 --> 00:06:05,500 it worked extremely well. 166 Joel Smith 00:06:07,000 --> 00:06:09,520 You have that combination of having fun, 167 Joel Smith 00:06:09,840 --> 00:06:12,060 athlete feeling like they have a voice and the 168 Joel Smith 00:06:12,060 --> 00:06:14,200 autonomy of the athlete and that process or 169 Joel Smith 00:06:14,200 --> 00:06:14,680 the ownership. 170 Joel Smith 00:06:15,220 --> 00:06:16,440 And then consistency. 171 Joel Smith 00:06:16,760 --> 00:06:18,240 It's like, if you have those three things, 172 Joel Smith 00:06:18,300 --> 00:06:20,220 I think you can go so far. 173 Joel Smith 00:06:20,440 --> 00:06:22,520 And it's just kind of funny because I think 174 Joel Smith 00:06:22,520 --> 00:06:24,880 that the main thing that a lot of people 175 Joel Smith 00:06:24,880 --> 00:06:26,440 probably think about those three is just well, 176 Joel Smith 00:06:26,520 --> 00:06:27,940 consistency, which is really important. 177 Joel Smith 00:06:28,120 --> 00:06:30,220 But when you, it's like, well, 178 Joel Smith 00:06:30,260 --> 00:06:31,500 what does it take to be consistent? 179 Joel Smith 00:06:31,940 --> 00:06:33,180 You know, do you have to force it? 180 Joel Smith 00:06:33,400 --> 00:06:35,220 I mean, and on some level maybe, 181 Joel Smith 00:06:35,320 --> 00:06:37,060 but like there's other things that can really 182 Joel Smith 00:06:37,060 --> 00:06:39,640 make that consistency just feel like a joy and 183 Joel Smith 00:06:39,640 --> 00:06:42,320 not like a grind, you know, all the time. 184 Mark McLaughlin 00:06:43,120 --> 00:06:46,020 Yeah, and kind of my philosophy within, 185 Mark McLaughlin 00:06:46,040 --> 00:06:47,160 you know, 186 Mark McLaughlin 00:06:47,220 --> 00:06:49,180 the constraints that I have at the school, 187 Mark McLaughlin 00:06:49,440 --> 00:06:51,820 because there's, you know, we're, 188 Mark McLaughlin 00:06:51,960 --> 00:06:54,560 we're kind of restricted on facilities 189 Mark McLaughlin 00:06:54,560 --> 00:06:56,640 sometimes, whether it be weather teams, 190 Mark McLaughlin 00:06:56,880 --> 00:06:57,220 whatever. 191 Mark McLaughlin 00:06:58,100 --> 00:06:59,720 And so, you know, 192 Mark McLaughlin 00:06:59,760 --> 00:07:01,800 you and I were talking about constraint led, 193 Mark McLaughlin 00:07:02,040 --> 00:07:04,740 you know, coaching with athletes, well, 194 Mark McLaughlin 00:07:05,280 --> 00:07:05,880 as a coach, 195 Mark McLaughlin 00:07:05,940 --> 00:07:08,660 sometimes I'm kind of constraint led as well. 196 Mark McLaughlin 00:07:09,660 --> 00:07:10,860 And so kind of the, 197 Mark McLaughlin 00:07:10,880 --> 00:07:13,480 some of the things that I did to facilitate, 198 Mark McLaughlin 00:07:13,780 --> 00:07:16,800 you know, fun and progress was, you know, 199 Mark McLaughlin 00:07:17,020 --> 00:07:21,140 I started a gymnastics program per se within 200 Mark McLaughlin 00:07:21,140 --> 00:07:23,960 the athletic development model that I have 201 Mark McLaughlin 00:07:23,960 --> 00:07:24,260 there. 202 Mark McLaughlin 00:07:24,920 --> 00:07:26,320 And all the kids love it. 203 Mark McLaughlin 00:07:26,540 --> 00:07:28,740 So number one, and that's part of the warmup. 204 Mark McLaughlin 00:07:28,900 --> 00:07:30,860 So that's one to get them there. 205 Mark McLaughlin 00:07:31,320 --> 00:07:33,780 The other thing that we do prior to training 206 Mark McLaughlin 00:07:33,780 --> 00:07:34,900 is game based. 207 Mark McLaughlin 00:07:35,320 --> 00:07:36,800 So they could play team handball, 208 Mark McLaughlin 00:07:37,000 --> 00:07:38,260 they could play ultimate football, 209 Mark McLaughlin 00:07:38,840 --> 00:07:39,640 ultimate frisbee. 210 Mark McLaughlin 00:07:40,620 --> 00:07:44,040 I mean, we, you know, we have a rugby ball, 211 Mark McLaughlin 00:07:44,340 --> 00:07:45,560 you know, soccer. 212 Mark McLaughlin 00:07:46,180 --> 00:07:49,100 So some of these other things to get them 213 Mark McLaughlin 00:07:49,100 --> 00:07:49,940 there. 214 Mark McLaughlin 00:07:50,660 --> 00:07:54,140 And then at the beginning, 215 Mark McLaughlin 00:07:54,360 --> 00:07:55,840 have the training be easy. 216 Mark McLaughlin 00:07:56,440 --> 00:07:58,940 So we get a lot of bodyweight circuits at the 217 Mark McLaughlin 00:07:58,940 --> 00:07:59,300 beginning. 218 Mark McLaughlin 00:07:59,440 --> 00:08:00,840 I think we had a year and a half. 219 Mark McLaughlin 00:08:00,940 --> 00:08:02,840 I don't know if I even touched on it that much 220 Mark McLaughlin 00:08:02,840 --> 00:08:05,980 in the article series, but you know, 221 Mark McLaughlin 00:08:06,080 --> 00:08:07,840 you had Vern Gambetta on, I think, 222 Mark McLaughlin 00:08:07,860 --> 00:08:09,320 a couple of weeks ago, Joel, 223 Mark McLaughlin 00:08:09,660 --> 00:08:11,420 and the people haven't listened to that 224 Mark McLaughlin 00:08:11,420 --> 00:08:13,120 podcast, they really should. 225 Mark McLaughlin 00:08:13,900 --> 00:08:15,980 But we used a lot of Vern circuits at the 226 Mark McLaughlin 00:08:15,980 --> 00:08:16,320 beginning. 227 Mark McLaughlin 00:08:17,180 --> 00:08:21,920 And I think building that easiness, 228 Mark McLaughlin 00:08:22,800 --> 00:08:23,960 the structure of it, 229 Mark McLaughlin 00:08:24,140 --> 00:08:26,540 bodyweight mastering some of this stuff and 230 Mark McLaughlin 00:08:26,540 --> 00:08:28,620 knowing Hunter's personality, 231 Mark McLaughlin 00:08:29,060 --> 00:08:32,440 how he did want to master even the basics. 232 Mark McLaughlin 00:08:33,480 --> 00:08:35,539 Like he wanted to come back every day to try 233 Mark McLaughlin 00:08:35,539 --> 00:08:36,280 to, you know, 234 Mark McLaughlin 00:08:36,460 --> 00:08:38,159 do something different or improve. 235 Mark McLaughlin 00:08:38,400 --> 00:08:41,159 And, you know, at some points, it's like, 236 Mark McLaughlin 00:08:41,240 --> 00:08:41,640 okay, man, 237 Mark McLaughlin 00:08:41,740 --> 00:08:43,320 I'm just going to let you do what you want to 238 Mark McLaughlin 00:08:43,320 --> 00:08:45,220 do today because, you know, 239 Mark McLaughlin 00:08:45,380 --> 00:08:46,880 you don't even need me. 240 Mark McLaughlin 00:08:47,240 --> 00:08:49,240 You just want to be here so much. 241 Joel Smith 00:08:50,000 --> 00:08:52,220 And that's just what you said is so important 242 Joel Smith 00:08:52,220 --> 00:08:55,800 is the athlete eventually like doesn't need 243 Joel Smith 00:08:55,800 --> 00:08:56,300 you there. 244 Joel Smith 00:08:56,600 --> 00:08:59,340 And I think a lot of coaching can breed this. 245 Joel Smith 00:09:00,200 --> 00:09:03,800 It's almost like it can create a situation 246 Joel Smith 00:09:03,800 --> 00:09:04,980 where, you know, 247 Joel Smith 00:09:05,040 --> 00:09:06,580 the athlete feels like they need you to tell 248 Joel Smith 00:09:06,580 --> 00:09:09,040 them exactly what to do or exactly what cue or 249 Joel Smith 00:09:09,040 --> 00:09:10,680 technique or wait to put on. 250 Joel Smith 00:09:11,240 --> 00:09:13,960 And unless some level of autonomy becomes to 251 Joel Smith 00:09:13,960 --> 00:09:16,260 be called or becomes cultivated in that 252 Joel Smith 00:09:16,260 --> 00:09:16,640 package, 253 Joel Smith 00:09:16,780 --> 00:09:19,500 I just think that's such an important piece as 254 Joel Smith 00:09:19,500 --> 00:09:19,740 well. 255 Joel Smith 00:09:20,180 --> 00:09:21,700 And you just mentioned it there. 256 Joel Smith 00:09:21,900 --> 00:09:23,440 So I thought it was certainly worth saying. 257 Mark McLaughlin 00:09:25,240 --> 00:09:25,760 Yeah. 258 Mark McLaughlin 00:09:25,920 --> 00:09:29,400 And because coach team sport coaches, 259 Mark McLaughlin 00:09:29,680 --> 00:09:30,500 and you hear it a lot, 260 Mark McLaughlin 00:09:30,640 --> 00:09:33,320 they want these kids to be leaders on the 261 Mark McLaughlin 00:09:33,320 --> 00:09:33,680 field. 262 Mark McLaughlin 00:09:33,800 --> 00:09:37,180 They want them to show their teammates what to 263 Mark McLaughlin 00:09:37,180 --> 00:09:37,540 do. 264 Mark McLaughlin 00:09:37,880 --> 00:09:39,360 And my thought process, 265 Mark McLaughlin 00:09:39,540 --> 00:09:41,020 and I totally get that, 266 Mark McLaughlin 00:09:41,800 --> 00:09:43,440 it's a skill that's learned. 267 Mark McLaughlin 00:09:43,760 --> 00:09:46,040 And so they need to have time within their 268 Mark McLaughlin 00:09:46,040 --> 00:09:46,480 day, 269 Mark McLaughlin 00:09:46,660 --> 00:09:49,820 where someone's not telling them what to do, 270 Mark McLaughlin 00:09:49,860 --> 00:09:51,420 because they have the teachers doing that all 271 Mark McLaughlin 00:09:51,420 --> 00:09:51,700 day. 272 Mark McLaughlin 00:09:51,900 --> 00:09:53,800 They have their parents doing that. 273 Mark McLaughlin 00:09:54,240 --> 00:09:59,420 So how can I foster a culture that allows them 274 Mark McLaughlin 00:09:59,420 --> 00:10:01,680 to have their voice, 275 Mark McLaughlin 00:10:02,020 --> 00:10:05,560 do what they feel they need to be doing and 276 Mark McLaughlin 00:10:05,560 --> 00:10:07,880 make these make mistakes sometimes, 277 Mark McLaughlin 00:10:07,880 --> 00:10:11,880 but then also, you know, have a big success. 278 Mark McLaughlin 00:10:12,400 --> 00:10:15,300 And they have to learn how to be leaders. 279 Mark McLaughlin 00:10:15,760 --> 00:10:17,740 And in order to do that, you have to do it. 280 Mark McLaughlin 00:10:17,840 --> 00:10:18,400 Yeah. 281 Joel Smith 00:10:19,640 --> 00:10:20,040 Yeah. 282 Joel Smith 00:10:20,040 --> 00:10:20,120 Yeah. 283 Joel Smith 00:10:20,280 --> 00:10:21,620 So within the training, 284 Joel Smith 00:10:21,740 --> 00:10:24,000 I know something that you had said a long time 285 Joel Smith 00:10:24,000 --> 00:10:24,260 ago. 286 Joel Smith 00:10:24,420 --> 00:10:27,200 I think it was a case study or you may have 287 Joel Smith 00:10:27,200 --> 00:10:28,720 just been talking about an athlete's training. 288 Joel Smith 00:10:28,880 --> 00:10:30,520 This may have been almost a decade ago. 289 Joel Smith 00:10:30,600 --> 00:10:31,260 I'm not really sure. 290 Joel Smith 00:10:31,680 --> 00:10:33,160 But you had talked about something to the tune 291 Joel Smith 00:10:33,160 --> 00:10:36,820 of delaying like the depth jump exercise for a 292 Joel Smith 00:10:36,820 --> 00:10:37,160 long time, 293 Joel Smith 00:10:37,240 --> 00:10:38,840 like not doing depth jumps until an athlete 294 Joel Smith 00:10:38,840 --> 00:10:40,460 was 18 or something like that. 295 Joel Smith 00:10:40,540 --> 00:10:42,180 I forget the exact age, 296 Joel Smith 00:10:42,400 --> 00:10:44,540 but I think it's so common. 297 Joel Smith 00:10:45,280 --> 00:10:46,040 Hank Kryanhof, 298 Joel Smith 00:10:46,160 --> 00:10:48,560 and I think Jeff Moyer was the one who had 299 Joel Smith 00:10:48,560 --> 00:10:51,780 pointed me out to Hank's term acceleritis. 300 Joel Smith 00:10:52,100 --> 00:10:54,260 We suffer in this country from acceleritis. 301 Joel Smith 00:10:54,460 --> 00:10:57,180 Everything and like the barbell stuff. 302 Joel Smith 00:10:57,340 --> 00:10:58,660 Okay, we got these middle schoolers. 303 Joel Smith 00:10:58,680 --> 00:11:01,540 Let's get them on the 531 and triphasic or 304 Joel Smith 00:11:01,540 --> 00:11:01,760 whatever. 305 Joel Smith 00:11:01,940 --> 00:11:03,600 You know, whatever advanced lifting program, 306 Joel Smith 00:11:03,900 --> 00:11:04,400 it's just, 307 Joel Smith 00:11:04,560 --> 00:11:07,260 it's pasted into younger and younger and 308 Joel Smith 00:11:07,260 --> 00:11:08,120 younger athletes training. 309 Joel Smith 00:11:08,260 --> 00:11:10,460 And the same thing with biometric work or 310 Joel Smith 00:11:10,460 --> 00:11:13,820 whatever training you are doing. 311 Joel Smith 00:11:14,000 --> 00:11:15,660 And so I wanted to ask you, 312 Joel Smith 00:11:15,740 --> 00:11:17,360 because you were just kind of talking about 313 Joel Smith 00:11:17,360 --> 00:11:19,900 how your training is patient, 314 Joel Smith 00:11:20,500 --> 00:11:23,700 either as you just mentioned or even before we 315 Joel Smith 00:11:23,700 --> 00:11:24,240 pushed record. 316 Joel Smith 00:11:24,580 --> 00:11:27,220 And I wanted to go over a little bit about how 317 Joel Smith 00:11:27,220 --> 00:11:28,800 you approach some of those modalities. 318 Joel Smith 00:11:28,980 --> 00:11:30,480 And maybe we could talk about strength first, 319 Joel Smith 00:11:30,760 --> 00:11:31,040 like how, 320 Joel Smith 00:11:31,920 --> 00:11:33,620 and obviously the results spoke for themselves 321 Joel Smith 00:11:33,620 --> 00:11:34,020 there. 322 Joel Smith 00:11:34,140 --> 00:11:35,520 And we've talked about some of the results 323 Joel Smith 00:11:35,520 --> 00:11:37,220 you've gotten on the last podcast as well. 324 Joel Smith 00:11:37,240 --> 00:11:40,540 But tell me a little bit about the patients in 325 Joel Smith 00:11:40,540 --> 00:11:42,420 the strength development that you took with 326 Joel Smith 00:11:42,420 --> 00:11:42,600 him. 327 Joel Smith 00:11:42,700 --> 00:11:44,920 And so where you started barbell work, 328 Joel Smith 00:11:45,060 --> 00:11:46,220 like squatting, deadlifting, 329 Joel Smith 00:11:46,720 --> 00:11:49,100 times throughout the year it may or may not 330 Joel Smith 00:11:49,100 --> 00:11:50,120 have been in the program. 331 Joel Smith 00:11:50,500 --> 00:11:51,840 And so there. 332 Mark McLaughlin 00:11:54,540 --> 00:11:56,040 Yeah, part of what, 333 Mark McLaughlin 00:11:56,160 --> 00:12:00,300 and I'll talk specifically to just kind of 334 Mark McLaughlin 00:12:00,300 --> 00:12:01,320 broad strokes here, 335 Mark McLaughlin 00:12:01,400 --> 00:12:03,860 and then I'll kind of narrow it down with 336 Mark McLaughlin 00:12:03,860 --> 00:12:04,100 Hunter, 337 Mark McLaughlin 00:12:04,720 --> 00:12:07,460 kind of my philosophy throughout my career as 338 Mark McLaughlin 00:12:07,460 --> 00:12:10,160 a coach, which is, you know, 25 years now, 339 Mark McLaughlin 00:12:10,240 --> 00:12:14,480 has been to just let the kids develop through 340 Mark McLaughlin 00:12:14,480 --> 00:12:15,740 movement at the beginning. 341 Mark McLaughlin 00:12:16,280 --> 00:12:17,500 And one of the reasons, 342 Mark McLaughlin 00:12:18,160 --> 00:12:20,840 because in society now, people say, well, 343 Mark McLaughlin 00:12:20,960 --> 00:12:22,760 you know, kids don't play enough, you know, 344 Mark McLaughlin 00:12:22,760 --> 00:12:25,140 they're not outside, blah, blah, blah. 345 Mark McLaughlin 00:12:25,420 --> 00:12:28,180 And maybe that's true for some. 346 Mark McLaughlin 00:12:28,660 --> 00:12:30,480 So as a coach, 347 Mark McLaughlin 00:12:30,660 --> 00:12:32,300 and when I'm starting off with kids that are 348 Mark McLaughlin 00:12:32,300 --> 00:12:34,500 younger, it's like, okay, if that's the case, 349 Mark McLaughlin 00:12:34,640 --> 00:12:35,460 then let's have them move. 350 Mark McLaughlin 00:12:36,080 --> 00:12:37,320 Let's have them do gymnastics. 351 Mark McLaughlin 00:12:37,620 --> 00:12:38,640 Let's have them do crawling. 352 Mark McLaughlin 00:12:38,880 --> 00:12:39,940 Let's have them do jumping. 353 Mark McLaughlin 00:12:40,600 --> 00:12:42,100 Let's have them do sprinting. 354 Mark McLaughlin 00:12:42,220 --> 00:12:43,240 Let's have them chase each other. 355 Mark McLaughlin 00:12:43,360 --> 00:12:44,100 Let's have them play tag. 356 Mark McLaughlin 00:12:44,320 --> 00:12:46,180 I mean, the, I mean, 357 Mark McLaughlin 00:12:46,200 --> 00:12:48,080 you can build strength with these kids and 358 Mark McLaughlin 00:12:48,080 --> 00:12:51,020 just a number of different areas. 359 Mark McLaughlin 00:12:51,880 --> 00:12:54,760 And so you're developing those general 360 Mark McLaughlin 00:12:54,760 --> 00:12:55,440 qualities. 361 Mark McLaughlin 00:12:56,120 --> 00:12:59,360 And then as they begin to get older, 362 Mark McLaughlin 00:12:59,360 --> 00:13:01,300 and you know, through the coaches, 363 Mark McLaughlin 00:13:01,540 --> 00:13:04,340 I and everything, and you're watching them, 364 Mark McLaughlin 00:13:04,700 --> 00:13:05,260 you know, 365 Mark McLaughlin 00:13:05,320 --> 00:13:10,320 then maybe you begin to build in some skill 366 Mark McLaughlin 00:13:10,320 --> 00:13:11,980 acquisition within the weight room. 367 Mark McLaughlin 00:13:12,620 --> 00:13:15,380 So, you know, strength training literacy. 368 Mark McLaughlin 00:13:16,220 --> 00:13:17,780 So, you know, can they hinge? 369 Mark McLaughlin 00:13:18,020 --> 00:13:19,360 Can you teach them how to squat? 370 Mark McLaughlin 00:13:19,560 --> 00:13:20,840 Can they lunge? 371 Mark McLaughlin 00:13:21,280 --> 00:13:25,640 And that's why Vern's body weight circuits are 372 Mark McLaughlin 00:13:25,640 --> 00:13:30,920 such a piece of art, 373 Mark McLaughlin 00:13:31,000 --> 00:13:33,860 because you're incorporating all that stuff, 374 Mark McLaughlin 00:13:33,980 --> 00:13:37,420 plus you're facilitating some physiological 375 Mark McLaughlin 00:13:37,420 --> 00:13:40,900 demands on the athlete. 376 Mark McLaughlin 00:13:42,280 --> 00:13:44,160 And they're getting these movement skills. 377 Mark McLaughlin 00:13:44,620 --> 00:13:44,820 So, 378 Mark McLaughlin 00:13:44,840 --> 00:13:47,680 there's a lot of things that are being solved 379 Mark McLaughlin 00:13:47,680 --> 00:13:49,540 within four exercises. 380 Mark McLaughlin 00:13:51,040 --> 00:13:54,220 And then as they get older, I don't know, 381 Mark McLaughlin 00:13:54,400 --> 00:13:56,400 freshman or sophomore in high school, 382 Mark McLaughlin 00:13:56,460 --> 00:13:58,880 and I'll kind of narrow it down here to 383 Mark McLaughlin 00:13:58,880 --> 00:14:02,620 Hunter, his brother Hayden, who was, I think, 384 Mark McLaughlin 00:14:02,680 --> 00:14:04,220 two or three years older than him, 385 Mark McLaughlin 00:14:04,380 --> 00:14:06,280 was a really good weightlifter. 386 Mark McLaughlin 00:14:06,460 --> 00:14:08,740 And so he taught Hunter, I think, 387 Mark McLaughlin 00:14:08,780 --> 00:14:10,980 some of these skills, because when he, 388 Mark McLaughlin 00:14:11,140 --> 00:14:13,380 when I asked him to squat, even body weight, 389 Mark McLaughlin 00:14:13,500 --> 00:14:14,800 he was really good at it. 390 Mark McLaughlin 00:14:15,480 --> 00:14:16,720 So, 391 Mark McLaughlin 00:14:16,800 --> 00:14:18,980 I didn't have to spend a lot of time teaching 392 Mark McLaughlin 00:14:18,980 --> 00:14:20,960 that he already kind of had this literacy 393 Mark McLaughlin 00:14:20,960 --> 00:14:21,740 built in. 394 Mark McLaughlin 00:14:22,560 --> 00:14:24,860 But, and then with other athletes, 395 Mark McLaughlin 00:14:25,020 --> 00:14:26,520 kind of the same thing, I, you know, 396 Mark McLaughlin 00:14:26,780 --> 00:14:28,400 we need to teach them those skills. 397 Mark McLaughlin 00:14:29,140 --> 00:14:32,720 And then as they progress, then later on, 398 Mark McLaughlin 00:14:32,740 --> 00:14:35,420 if depth jumps and with Hunter, 399 Mark McLaughlin 00:14:35,540 --> 00:14:36,480 it was very basic, 400 Mark McLaughlin 00:14:36,480 --> 00:14:39,140 like we did a lot of jump squats with barbells 401 Mark McLaughlin 00:14:39,140 --> 00:14:40,080 and dumbbells, 402 Mark McLaughlin 00:14:40,080 --> 00:14:43,140 we did do some depth jumps at the end, 403 Mark McLaughlin 00:14:43,520 --> 00:14:45,500 and a little bit of contrast training. 404 Mark McLaughlin 00:14:45,800 --> 00:14:46,980 But, you know, 405 Mark McLaughlin 00:14:47,260 --> 00:14:51,020 he didn't need a lot to get those results at 406 Mark McLaughlin 00:14:51,020 --> 00:14:51,460 the end. 407 Joel Smith 00:14:54,000 --> 00:14:54,240 Yeah, 408 Joel Smith 00:14:54,280 --> 00:14:57,020 I know Christian Thibaudeau had talked about 409 Joel Smith 00:14:57,020 --> 00:15:00,900 like contrast training is that and every 410 Joel Smith 00:15:00,900 --> 00:15:01,740 athlete's going to be different. 411 Joel Smith 00:15:01,960 --> 00:15:03,880 Like he had talked about some athletes who 412 Joel Smith 00:15:03,880 --> 00:15:05,420 just naturally are very skillful, 413 Joel Smith 00:15:05,500 --> 00:15:06,000 very athletic. 414 Joel Smith 00:15:06,740 --> 00:15:08,660 They might need less of that than somebody 415 Joel Smith 00:15:08,660 --> 00:15:11,460 else who's just needs more like in the middle 416 Joel Smith 00:15:11,460 --> 00:15:12,360 to fill in the gaps. 417 Joel Smith 00:15:12,760 --> 00:15:15,360 And it does kind of speak to, 418 Joel Smith 00:15:15,460 --> 00:15:18,300 I think almost the skill of learning what you 419 Joel Smith 00:15:18,300 --> 00:15:19,220 don't need to use. 420 Joel Smith 00:15:19,460 --> 00:15:19,720 You know, 421 Joel Smith 00:15:19,740 --> 00:15:22,180 I think that's the skill just as much as 422 Joel Smith 00:15:22,180 --> 00:15:23,900 learning what you do need to use. 423 Joel Smith 00:15:23,900 --> 00:15:25,300 I mean, I guess it's the same thing kind of, 424 Joel Smith 00:15:25,400 --> 00:15:27,440 but I think that's a skill we don't talk about 425 Joel Smith 00:15:27,440 --> 00:15:28,060 so much. 426 Joel Smith 00:15:28,240 --> 00:15:29,960 Hey, we, hey, I didn't need to use this. 427 Joel Smith 00:15:30,100 --> 00:15:31,780 This guy was a girl is already a good athlete. 428 Joel Smith 00:15:31,920 --> 00:15:34,020 Like we just did just did this instead, 429 Joel Smith 00:15:34,200 --> 00:15:34,760 you know, 430 Joel Smith 00:15:34,760 --> 00:15:38,040 versus it's much easier to just unload the 431 Joel Smith 00:15:38,040 --> 00:15:39,220 kitchen sink on every athlete. 432 Mark McLaughlin 00:15:40,000 --> 00:15:40,640 Yeah, I mean, 433 Mark McLaughlin 00:15:40,640 --> 00:15:43,960 I learned really early on from one of my 434 Mark McLaughlin 00:15:43,960 --> 00:15:47,380 mentors, Bowne Medsedkin, who, you know, 435 Mark McLaughlin 00:15:47,500 --> 00:15:50,660 his quote was, you know, the exercise is, 436 Mark McLaughlin 00:15:50,660 --> 00:15:51,400 you know, 437 Mark McLaughlin 00:15:52,320 --> 00:15:55,160 not as important as when and how you apply it. 438 Mark McLaughlin 00:15:56,080 --> 00:15:58,080 And so that's always kind of stuck with the, 439 Mark McLaughlin 00:15:58,140 --> 00:16:01,100 like, yeah, squatting is good, but okay, 440 Mark McLaughlin 00:16:01,140 --> 00:16:03,700 how can we use it to develop this athlete? 441 Mark McLaughlin 00:16:04,380 --> 00:16:07,000 You know, do they need more slow twitch work? 442 Mark McLaughlin 00:16:07,160 --> 00:16:08,400 Do they need more fast twitch? 443 Mark McLaughlin 00:16:08,400 --> 00:16:09,840 What does the sport require? 444 Mark McLaughlin 00:16:11,620 --> 00:16:14,420 And I wrote a, I wrote, 445 Mark McLaughlin 00:16:14,620 --> 00:16:17,000 I had three different athletes that I wrote a 446 Mark McLaughlin 00:16:17,000 --> 00:16:17,800 series on. 447 Mark McLaughlin 00:16:18,160 --> 00:16:19,880 This is back in 2006, 448 Mark McLaughlin 00:16:19,880 --> 00:16:22,340 when I had my own training facility, 449 Mark McLaughlin 00:16:22,780 --> 00:16:25,660 I always kind of felt back then I was kind of 450 Mark McLaughlin 00:16:25,660 --> 00:16:28,420 like the last stop shop with some of these 451 Mark McLaughlin 00:16:28,420 --> 00:16:30,260 athletes who had just been destroyed. 452 Mark McLaughlin 00:16:31,100 --> 00:16:36,180 And the series was like doing when, when, 453 Mark McLaughlin 00:16:36,180 --> 00:16:37,440 when less is more. 454 Mark McLaughlin 00:16:37,820 --> 00:16:40,740 And, you know, the first kid I talked about, 455 Mark McLaughlin 00:16:40,960 --> 00:16:43,300 Matt, how he was over trained, like, 456 Mark McLaughlin 00:16:43,400 --> 00:16:45,920 I think in a classical sense, 457 Mark McLaughlin 00:16:46,480 --> 00:16:48,160 kind of what we didn't do with him. 458 Mark McLaughlin 00:16:49,000 --> 00:16:49,380 Owen Marecic, 459 Mark McLaughlin 00:16:49,980 --> 00:16:52,560 who ended up playing for the Cleveland Browns, 460 Mark McLaughlin 00:16:52,600 --> 00:16:54,080 I started with him when he was a junior in 461 Mark McLaughlin 00:16:54,080 --> 00:16:54,640 high school. 462 Mark McLaughlin 00:16:55,460 --> 00:16:56,180 Same thing, 463 Mark McLaughlin 00:16:56,280 --> 00:16:58,500 like he was training 14 times a week. 464 Mark McLaughlin 00:16:59,560 --> 00:17:01,160 The results we got from him. 465 Mark McLaughlin 00:17:01,960 --> 00:17:02,880 And then Kevin Boss, 466 Mark McLaughlin 00:17:03,140 --> 00:17:05,839 who ended up playing for the New York Giants, 467 Mark McLaughlin 00:17:05,980 --> 00:17:07,440 won a Super Bowl with him. 468 Mark McLaughlin 00:17:07,960 --> 00:17:13,540 You know, kind of his, his journey, you know, 469 Mark McLaughlin 00:17:13,619 --> 00:17:16,940 through a two or three year period there where 470 Mark McLaughlin 00:17:16,940 --> 00:17:18,740 we were, it's the same thing. 471 Mark McLaughlin 00:17:18,859 --> 00:17:20,079 It's what we weren't giving him, 472 Mark McLaughlin 00:17:20,200 --> 00:17:22,099 which I felt kind of lend, 473 Mark McLaughlin 00:17:22,160 --> 00:17:24,160 lend itself for him to develop. 474 Mark McLaughlin 00:17:24,440 --> 00:17:25,500 So, you know, 475 Mark McLaughlin 00:17:25,500 --> 00:17:27,280 there's a lot of different ways to coach. 476 Mark McLaughlin 00:17:28,060 --> 00:17:29,080 And like you just said, 477 Mark McLaughlin 00:17:29,640 --> 00:17:32,200 sometimes it's what you don't do that is more 478 Mark McLaughlin 00:17:32,200 --> 00:17:32,600 beneficial. 479 Joel Smith 00:17:34,000 --> 00:17:36,400 Yeah, I'm sure being able to track, I mean, 480 Joel Smith 00:17:36,920 --> 00:17:38,760 I think any athlete that comes in and says, 481 Joel Smith 00:17:38,960 --> 00:17:41,640 yeah, I've been training 14 times a week. 482 Joel Smith 00:17:41,860 --> 00:17:44,180 I don't think you necessarily need a metric or 483 Joel Smith 00:17:44,180 --> 00:17:45,880 a monitor to be like, hey, 484 Joel Smith 00:17:45,940 --> 00:17:46,580 you're over trained. 485 Joel Smith 00:17:47,100 --> 00:17:49,420 But I'm sure it's interesting to also be able 486 Joel Smith 00:17:49,420 --> 00:17:52,980 to, as they do start to detrain from that, 487 Joel Smith 00:17:53,100 --> 00:17:55,040 so to speak, or just to train appropriately, 488 Joel Smith 00:17:55,300 --> 00:17:56,860 I'm sure it's nice to have an Omega wave and 489 Joel Smith 00:17:56,860 --> 00:17:58,580 things to be like, OK, here's where we were. 490 Joel Smith 00:17:59,060 --> 00:18:00,080 Here's where we are now. 491 Joel Smith 00:18:00,220 --> 00:18:03,080 And as you're able to move their training 492 Joel Smith 00:18:03,080 --> 00:18:04,040 load, I actually, 493 Joel Smith 00:18:04,120 --> 00:18:05,680 before I wanted to ask you a little bit more 494 Joel Smith 00:18:05,680 --> 00:18:08,080 about, you know, within Hunter's case study, 495 Joel Smith 00:18:08,160 --> 00:18:10,860 you had talked about a time in the year where 496 Joel Smith 00:18:10,860 --> 00:18:12,820 I think it was like the only lifting he was 497 Joel Smith 00:18:12,820 --> 00:18:14,460 doing or barbell work he was doing was bench 498 Joel Smith 00:18:14,460 --> 00:18:14,700 pressing. 499 Joel Smith 00:18:14,920 --> 00:18:15,660 I do want to get to that. 500 Joel Smith 00:18:15,700 --> 00:18:16,040 But actually, 501 Joel Smith 00:18:16,080 --> 00:18:18,640 I am curious in the context of what you just 502 Joel Smith 00:18:18,640 --> 00:18:20,060 said, what did you do? 503 Joel Smith 00:18:20,180 --> 00:18:21,820 So those athletes who came in who were 14 504 Joel Smith 00:18:21,820 --> 00:18:23,920 times a week, I mean, did you have them like, 505 Joel Smith 00:18:23,980 --> 00:18:25,540 hey, I'll see it twice a week or something? 506 Joel Smith 00:18:25,740 --> 00:18:26,420 And, you know, like, 507 Joel Smith 00:18:26,540 --> 00:18:29,560 what was the process there to kind of get them 508 Joel Smith 00:18:29,560 --> 00:18:30,520 out of that over training state? 509 Joel Smith 00:18:30,540 --> 00:18:31,860 Because I think there's a lot of athletes in 510 Joel Smith 00:18:31,860 --> 00:18:33,120 that bucket, obviously, today. 511 Mark McLaughlin 00:18:34,000 --> 00:18:34,320 Yeah. 512 Mark McLaughlin 00:18:34,560 --> 00:18:39,660 So the one thing that I think about those is 513 Mark McLaughlin 00:18:39,660 --> 00:18:42,620 you're dealing with a, I think, 514 Mark McLaughlin 00:18:42,680 --> 00:18:44,400 a North American mindset of, 515 Mark McLaughlin 00:18:44,520 --> 00:18:45,340 I have to do more. 516 Mark McLaughlin 00:18:46,060 --> 00:18:47,040 I have to do more. 517 Mark McLaughlin 00:18:47,720 --> 00:18:49,840 And so part of the challenge from a 518 Mark McLaughlin 00:18:49,840 --> 00:18:52,260 psychological standpoint is trying to sell 519 Mark McLaughlin 00:18:52,260 --> 00:18:54,600 them on training less. 520 Mark McLaughlin 00:18:55,000 --> 00:18:56,760 So that was the biggest challenge at the 521 Mark McLaughlin 00:18:56,760 --> 00:18:58,200 beginning on all three of them. 522 Mark McLaughlin 00:18:59,160 --> 00:19:01,720 And for example, with Owen, 523 Mark McLaughlin 00:19:02,320 --> 00:19:05,660 we took him down to three days a week of 524 Mark McLaughlin 00:19:05,660 --> 00:19:06,020 lifting. 525 Mark McLaughlin 00:19:06,800 --> 00:19:10,180 Maybe it was two more aerobic work. 526 Mark McLaughlin 00:19:11,640 --> 00:19:15,980 And so he was a junior in high school when I 527 Mark McLaughlin 00:19:15,980 --> 00:19:17,200 started with them. 528 Mark McLaughlin 00:19:17,920 --> 00:19:21,260 I think he weighed like 200, 205 pounds. 529 Mark McLaughlin 00:19:21,940 --> 00:19:23,300 So we just, you know, 530 Mark McLaughlin 00:19:23,320 --> 00:19:25,940 basically cut the volume almost by two thirds. 531 Mark McLaughlin 00:19:25,940 --> 00:19:27,580 And within the first month, 532 Mark McLaughlin 00:19:27,580 --> 00:19:29,780 his vertical increased like five inches. 533 Mark McLaughlin 00:19:30,240 --> 00:19:31,700 And again, it wasn't, 534 Mark McLaughlin 00:19:31,940 --> 00:19:33,660 and it wasn't what I was doing with him. 535 Mark McLaughlin 00:19:33,740 --> 00:19:34,500 It's a lot, you know, 536 Mark McLaughlin 00:19:34,560 --> 00:19:35,600 we weren't doing with him. 537 Mark McLaughlin 00:19:36,000 --> 00:19:38,500 And then, you know, 538 Mark McLaughlin 00:19:38,680 --> 00:19:41,380 so fast forward at the end of six months for 539 Mark McLaughlin 00:19:41,380 --> 00:19:44,300 his senior year, he was 235. 540 Mark McLaughlin 00:19:45,220 --> 00:19:47,740 And, you know, he, 541 Mark McLaughlin 00:19:47,920 --> 00:19:52,460 he squatted 365 pounds 20 times at one of his 542 Mark McLaughlin 00:19:52,460 --> 00:19:54,760 school tests, you know, which was stupid. 543 Mark McLaughlin 00:19:55,020 --> 00:19:57,360 But and then he went on to play at Stanford. 544 Mark McLaughlin 00:19:57,560 --> 00:19:58,820 He played both ways there. 545 Mark McLaughlin 00:19:59,220 --> 00:20:02,400 He scored an offensive touchdown and a 546 Mark McLaughlin 00:20:02,400 --> 00:20:05,120 defensive touchdown against Notre Dame in 547 Mark McLaughlin 00:20:05,120 --> 00:20:06,140 consecutive plays. 548 Mark McLaughlin 00:20:06,300 --> 00:20:08,160 I think the only college player to do that. 549 Mark McLaughlin 00:20:08,480 --> 00:20:10,900 And then played three years with the Browns. 550 Mark McLaughlin 00:20:12,080 --> 00:20:20,380 So, you know, I mean, and with Hunter, this, 551 Mark McLaughlin 00:20:22,100 --> 00:20:22,460 you know, 552 Mark McLaughlin 00:20:23,540 --> 00:20:26,580 just trying to build up from a training 553 Mark McLaughlin 00:20:26,580 --> 00:20:27,220 standpoint, 554 Mark McLaughlin 00:20:27,560 --> 00:20:29,800 the reason I only did legs at the beginning 555 Mark McLaughlin 00:20:29,800 --> 00:20:33,180 and lower body stuff was building up those 556 Mark McLaughlin 00:20:33,180 --> 00:20:36,240 tendons and ligaments was kind of my, 557 Mark McLaughlin 00:20:36,960 --> 00:20:40,660 just getting him durable to then be able to 558 Mark McLaughlin 00:20:40,660 --> 00:20:42,960 withstand training as he got older with the 559 Mark McLaughlin 00:20:42,960 --> 00:20:43,560 lower body. 560 Mark McLaughlin 00:20:44,200 --> 00:20:46,460 And what high school kid doesn't like to bench 561 Mark McLaughlin 00:20:46,460 --> 00:20:46,740 press? 562 Mark McLaughlin 00:20:47,040 --> 00:20:47,360 Of course. 563 Joel Smith 00:20:48,800 --> 00:20:49,200 So. 564 Joel Smith 00:20:49,180 --> 00:20:51,640 Yeah, I think that is something that, I mean, 565 Joel Smith 00:20:51,700 --> 00:20:53,740 you can make all the cases against Bench Press 566 Joel Smith 00:20:53,740 --> 00:20:55,180 from whatever perspective. 567 Joel Smith 00:20:55,660 --> 00:20:56,800 And to be honest, at some point, 568 Joel Smith 00:20:56,860 --> 00:20:58,540 I think around age 36, I had, 569 Joel Smith 00:20:58,740 --> 00:21:01,740 I finally did my shoulder in a little bit from 570 Joel Smith 00:21:01,740 --> 00:21:02,840 what we were doing. 571 Joel Smith 00:21:03,160 --> 00:21:06,400 It was a lift every day type program thing. 572 Joel Smith 00:21:06,600 --> 00:21:08,340 It was actually was working pretty well at the 573 Joel Smith 00:21:08,340 --> 00:21:09,580 time, but my shoulders just didn't destroy. 574 Joel Smith 00:21:09,700 --> 00:21:11,500 But I mean, outside of that, 575 Joel Smith 00:21:11,620 --> 00:21:13,360 I just think at some point, 576 Joel Smith 00:21:13,420 --> 00:21:14,400 with high school boys, 577 Joel Smith 00:21:14,840 --> 00:21:16,280 like Bench Press is Bench Press. 578 Joel Smith 00:21:16,280 --> 00:21:16,680 You know, 579 Joel Smith 00:21:16,760 --> 00:21:19,460 like you could make excuses for why not to do 580 Joel Smith 00:21:19,460 --> 00:21:20,620 it, but it's kind of like, 581 Joel Smith 00:21:20,940 --> 00:21:22,280 it's just something that they love doing. 582 Joel Smith 00:21:22,400 --> 00:21:23,680 Like you said, it's something they love doing. 583 Joel Smith 00:21:23,880 --> 00:21:25,760 So I think that's part of the equation, right? 584 Mark McLaughlin 00:21:27,000 --> 00:21:27,980 Yeah, absolutely. 585 Mark McLaughlin 00:21:28,920 --> 00:21:29,460 I mean, 586 Mark McLaughlin 00:21:29,500 --> 00:21:31,080 I would let the kids write their own upper 587 Mark McLaughlin 00:21:31,080 --> 00:21:32,780 body training once a week. 588 Mark McLaughlin 00:21:33,300 --> 00:21:33,540 Really? 589 Mark McLaughlin 00:21:33,680 --> 00:21:34,260 It's like, okay, 590 Mark McLaughlin 00:21:34,400 --> 00:21:39,280 I'm just here today to be a safety monitor. 591 Mark McLaughlin 00:21:39,800 --> 00:21:41,740 You guys design the training, how you want it. 592 Mark McLaughlin 00:21:41,900 --> 00:21:43,240 I, you know, go for it. 593 Joel Smith 00:21:45,000 --> 00:21:45,960 Yeah, that's awesome. 594 Joel Smith 00:21:46,360 --> 00:21:48,560 This is a little bit of a random question 595 Joel Smith 00:21:48,560 --> 00:21:50,020 because I did want to go back to a little bit 596 Joel Smith 00:21:50,020 --> 00:21:51,980 of that strength question, but you mentioned, 597 Joel Smith 00:21:52,160 --> 00:21:53,720 you know, two way football player at, 598 Joel Smith 00:21:53,940 --> 00:21:56,560 I was thinking about Travis Hunter from 599 Joel Smith 00:21:56,560 --> 00:21:58,200 Colorado, like, you know, 600 Joel Smith 00:21:58,300 --> 00:21:59,900 placed both offense and defense. 601 Joel Smith 00:22:00,220 --> 00:22:02,040 And I don't think that's, I mean, 602 Joel Smith 00:22:02,240 --> 00:22:04,420 I don't know of many other players who do 603 Joel Smith 00:22:04,420 --> 00:22:04,700 that. 604 Joel Smith 00:22:04,920 --> 00:22:08,320 And I'm not like, I mean, maybe there are, 605 Joel Smith 00:22:08,520 --> 00:22:11,100 but what I'm trying to say is, 606 Joel Smith 00:22:12,220 --> 00:22:16,340 I like people who gather the player loads for 607 Joel Smith 00:22:16,340 --> 00:22:17,760 those players, they'll be like, 608 Joel Smith 00:22:17,860 --> 00:22:20,460 their player load is like so off the charts. 609 Joel Smith 00:22:20,560 --> 00:22:22,740 It's like so far in the danger zone. 610 Joel Smith 00:22:22,860 --> 00:22:24,140 It just doesn't make sense, you know, 611 Joel Smith 00:22:24,240 --> 00:22:26,280 it from one perspective of things, I guess, 612 Joel Smith 00:22:26,360 --> 00:22:27,600 from just a purely mechanical, 613 Joel Smith 00:22:28,280 --> 00:22:30,320 but I wonder sometimes if there's like 614 Joel Smith 00:22:30,320 --> 00:22:32,000 something that's like mental psychological 615 Joel Smith 00:22:32,000 --> 00:22:32,900 about those players, 616 Joel Smith 00:22:33,060 --> 00:22:34,840 almost like maybe like a love for the game or 617 Joel Smith 00:22:34,840 --> 00:22:35,720 I don't know. 618 Joel Smith 00:22:35,780 --> 00:22:36,380 Do you know what I'm saying? 619 Joel Smith 00:22:36,500 --> 00:22:38,520 I'm just curious if you have seen anything 620 Joel Smith 00:22:38,520 --> 00:22:40,760 generally from those players that maybe goes 621 Joel Smith 00:22:40,760 --> 00:22:43,920 beyond just like just workload numbers or 622 Joel Smith 00:22:43,920 --> 00:22:44,480 anything like that. 623 Mark McLaughlin 00:22:46,640 --> 00:22:47,380 Yeah. 624 Mark McLaughlin 00:22:47,300 --> 00:22:48,400 And again, 625 Mark McLaughlin 00:22:48,640 --> 00:22:52,420 I've had two athletes that played at the D1 626 Mark McLaughlin 00:22:52,420 --> 00:22:53,600 level both ways. 627 Mark McLaughlin 00:22:54,600 --> 00:22:59,160 So my sampling is very small here. 628 Mark McLaughlin 00:22:59,420 --> 00:23:00,320 So N equals two. 629 Mark McLaughlin 00:23:01,300 --> 00:23:03,160 What I can say from a physiological 630 Mark McLaughlin 00:23:03,160 --> 00:23:04,200 standpoint, 631 Mark McLaughlin 00:23:04,380 --> 00:23:07,440 because both of them I tested with Omega wave 632 Mark McLaughlin 00:23:07,440 --> 00:23:08,140 extensively, 633 Mark McLaughlin 00:23:09,900 --> 00:23:13,200 at least physiologically from what I saw 634 Mark McLaughlin 00:23:13,200 --> 00:23:14,300 within those tests, 635 Mark McLaughlin 00:23:14,760 --> 00:23:18,500 like their ability to recover and their 636 Mark McLaughlin 00:23:18,500 --> 00:23:24,520 durability from an autonomic standpoint was 637 Mark McLaughlin 00:23:24,520 --> 00:23:26,800 phenomenal. 638 Mark McLaughlin 00:23:27,760 --> 00:23:30,080 So just their ability to recover from session 639 Mark McLaughlin 00:23:30,080 --> 00:23:32,400 to session is off the charts. 640 Mark McLaughlin 00:23:33,460 --> 00:23:35,360 I think that's number one. 641 Mark McLaughlin 00:23:35,780 --> 00:23:36,820 And number two, 642 Mark McLaughlin 00:23:37,360 --> 00:23:39,280 to your point on the mental side, 643 Mark McLaughlin 00:23:39,460 --> 00:23:44,160 does that robustness and recovery ability lend 644 Mark McLaughlin 00:23:44,160 --> 00:23:48,520 itself to their personality to just want to be 645 Mark McLaughlin 00:23:48,520 --> 00:23:49,480 able to go, go, go. 646 Mark McLaughlin 00:23:50,020 --> 00:23:53,280 Because Owen, 647 Mark McLaughlin 00:23:53,460 --> 00:23:55,860 as he got healthier and as we got into College 648 Mark McLaughlin 00:23:55,860 --> 00:23:56,440 and Pro, 649 Mark McLaughlin 00:23:57,680 --> 00:24:01,880 like his workload when we did put a lot of 650 Mark McLaughlin 00:24:01,880 --> 00:24:04,680 stress on him was, I mean, 651 Mark McLaughlin 00:24:05,340 --> 00:24:09,540 we had sessions where he was hitting 30 to 35 652 Mark McLaughlin 00:24:09,540 --> 00:24:10,300 ,000 653 Mark McLaughlin 00:24:10,300 --> 00:24:15,140 pounds of tonnage on squad at like 85% plus of 654 Mark McLaughlin 00:24:15,140 --> 00:24:15,780 his maximum. 655 Mark McLaughlin 00:24:16,240 --> 00:24:18,140 And the next day he was coming back and was 656 Mark McLaughlin 00:24:18,140 --> 00:24:19,300 ready to go again. 657 Mark McLaughlin 00:24:20,640 --> 00:24:22,760 So yeah. 658 Joel Smith 00:24:24,000 --> 00:24:25,880 It's interesting to think about what is it 659 Joel Smith 00:24:25,880 --> 00:24:28,920 that creates that almost like superhero level 660 Joel Smith 00:24:28,920 --> 00:24:29,500 of recovery. 661 Joel Smith 00:24:29,860 --> 00:24:30,020 You know, 662 Joel Smith 00:24:30,540 --> 00:24:33,160 like is it like what what in the physiology or 663 Joel Smith 00:24:33,160 --> 00:24:35,560 what in the mentality that goes hand in hand 664 Joel Smith 00:24:35,560 --> 00:24:36,360 with the physiology? 665 Joel Smith 00:24:37,180 --> 00:24:40,300 Yeah, I don't know what the answer is. 666 Joel Smith 00:24:40,420 --> 00:24:41,520 I'm genuinely curious. 667 Mark McLaughlin 00:24:43,000 --> 00:24:44,680 Yeah, because I mean, you know, 668 Mark McLaughlin 00:24:44,720 --> 00:24:47,700 then there's other athletes who, you know, 669 Mark McLaughlin 00:24:48,400 --> 00:24:49,260 and they're older. 670 Mark McLaughlin 00:24:50,140 --> 00:24:52,060 Because I got a couple D1 athletes that 671 Mark McLaughlin 00:24:52,060 --> 00:24:53,800 couldn't make it through a couple body weight 672 Mark McLaughlin 00:24:53,800 --> 00:24:54,200 circuits. 673 Mark McLaughlin 00:24:54,440 --> 00:24:55,040 It's like, okay, 674 Mark McLaughlin 00:24:55,860 --> 00:24:58,580 like they actually spent a scholarship on you 675 Mark McLaughlin 00:24:58,580 --> 00:25:00,300 and you can't get into this. 676 Mark McLaughlin 00:25:00,740 --> 00:25:03,420 Which then Glenn felt for the skill itself is 677 Mark McLaughlin 00:25:03,420 --> 00:25:07,020 so, you're just so good at what you do. 678 Mark McLaughlin 00:25:07,420 --> 00:25:10,320 It doesn't matter just how bad you are on the 679 Mark McLaughlin 00:25:10,320 --> 00:25:11,420 physical side. 680 Joel Smith 00:25:12,460 --> 00:25:14,440 Yeah, yeah, yeah, it is great. 681 Joel Smith 00:25:14,520 --> 00:25:14,600 Yeah, 682 Joel Smith 00:25:14,640 --> 00:25:16,860 the spectrum of what you see is pretty wild, 683 Joel Smith 00:25:17,040 --> 00:25:17,680 like with that. 684 Joel Smith 00:25:18,960 --> 00:25:22,960 Yeah, so back to the strength piece, 685 Joel Smith 00:25:23,040 --> 00:25:24,440 because I did wanna ask you a little bit 686 Joel Smith 00:25:24,440 --> 00:25:24,760 about, 687 Joel Smith 00:25:25,780 --> 00:25:27,840 I just think one thing that intrigues me that 688 Joel Smith 00:25:27,840 --> 00:25:31,060 I find interesting is, like, 689 Joel Smith 00:25:31,520 --> 00:25:33,240 while you're an athlete and there's a weight 690 Joel Smith 00:25:33,240 --> 00:25:35,080 room, so you're gonna do like squats, 691 Joel Smith 00:25:35,620 --> 00:25:37,040 deadlift, bench clean, bench, 692 Joel Smith 00:25:37,280 --> 00:25:38,140 or I said bench twice, 693 Joel Smith 00:25:38,220 --> 00:25:38,980 but you're gonna do all these, 694 Joel Smith 00:25:39,140 --> 00:25:40,760 you're gonna do all these main lifts you're 695 Joel Smith 00:25:40,760 --> 00:25:40,980 around, 696 Joel Smith 00:25:41,200 --> 00:25:42,660 because there's a weight room and you're just, 697 Joel Smith 00:25:42,820 --> 00:25:44,220 you know what I'm saying, but like, 698 Joel Smith 00:25:44,360 --> 00:25:47,200 I found this actually just kind of intuitively 699 Joel Smith 00:25:47,200 --> 00:25:50,040 growing up was, I think, 700 Joel Smith 00:25:50,700 --> 00:25:52,860 in my time with basketball and track, 701 Joel Smith 00:25:53,020 --> 00:25:55,020 there'd be these times in the year where just, 702 Joel Smith 00:25:55,780 --> 00:25:57,500 I guess just intuitively I was like, you know, 703 Joel Smith 00:25:57,560 --> 00:25:58,220 I'm strong, 704 Joel Smith 00:25:58,380 --> 00:25:59,960 I think I'm just not gonna lift for the next 705 Joel Smith 00:25:59,960 --> 00:26:02,000 month or two of the season, and, 706 Joel Smith 00:26:02,860 --> 00:26:04,900 or maybe even in basketball, I'd be like, 707 Joel Smith 00:26:05,080 --> 00:26:06,700 you know, I usually go down and lift weights, 708 Joel Smith 00:26:06,820 --> 00:26:09,000 some weights in my basement after practice in 709 Joel Smith 00:26:09,000 --> 00:26:10,180 the evening for a little bit, 710 Joel Smith 00:26:10,740 --> 00:26:11,780 but practice is tough, 711 Joel Smith 00:26:11,860 --> 00:26:12,980 I'm just gonna take a little break here, 712 Joel Smith 00:26:13,080 --> 00:26:15,120 and I think it was some of those times, 713 Joel Smith 00:26:15,400 --> 00:26:17,760 especially those maybe like three week stints 714 Joel Smith 00:26:17,760 --> 00:26:20,020 where I just had too much going on and had to 715 Joel Smith 00:26:20,020 --> 00:26:20,460 take a break, 716 Joel Smith 00:26:20,560 --> 00:26:23,760 but then I found like my performance would be 717 Joel Smith 00:26:23,760 --> 00:26:27,440 extremely explosive in that short -term break, 718 Joel Smith 00:26:27,900 --> 00:26:30,320 that gave me the confidence to do that, 719 Joel Smith 00:26:30,520 --> 00:26:33,720 but I think it's, I don't know, 720 Joel Smith 00:26:34,040 --> 00:26:35,480 it's unless you've been through those 721 Joel Smith 00:26:35,480 --> 00:26:36,360 situations, though, 722 Joel Smith 00:26:36,380 --> 00:26:39,060 either personally or through coaches that have 723 Joel Smith 00:26:39,060 --> 00:26:40,860 kind of had, you know, 724 Joel Smith 00:26:40,880 --> 00:26:42,240 been able to let off like that, 725 Joel Smith 00:26:42,680 --> 00:26:45,880 even in my time working with swimming at Cal, 726 Joel Smith 00:26:47,420 --> 00:26:47,940 the coaches, 727 Joel Smith 00:26:48,320 --> 00:26:50,740 the taper process in swimming is like almost 728 Joel Smith 00:26:50,740 --> 00:26:51,640 like a sacred thing. 729 Joel Smith 00:26:51,900 --> 00:26:54,520 It's way bigger of a deal than it is in track, 730 Joel Smith 00:26:54,640 --> 00:26:57,560 I've found, and each athlete, you know, 731 Joel Smith 00:26:57,580 --> 00:26:59,380 coaches go to great lengths for each athlete, 732 Joel Smith 00:26:59,520 --> 00:27:01,300 okay, this person needs to stop lifting here, 733 Joel Smith 00:27:01,400 --> 00:27:02,920 this person needs more rest, this person, 734 Joel Smith 00:27:03,360 --> 00:27:05,540 and it's very intuitive of a process, 735 Joel Smith 00:27:06,020 --> 00:27:08,740 but it was always very interesting because 736 Joel Smith 00:27:08,740 --> 00:27:09,500 it's, you know, 737 Joel Smith 00:27:09,520 --> 00:27:11,140 if you're the strength coach and you see this 738 Joel Smith 00:27:11,140 --> 00:27:12,780 swimmer who's like, well, 739 Joel Smith 00:27:12,820 --> 00:27:14,260 I haven't seen this swimmer in the weight room 740 Joel Smith 00:27:14,260 --> 00:27:16,060 in like three weeks and they just killed it, 741 Joel Smith 00:27:16,120 --> 00:27:17,720 you know, in their championship or whatever, 742 Joel Smith 00:27:17,820 --> 00:27:20,400 and it's always intriguing to, 743 Joel Smith 00:27:21,020 --> 00:27:23,340 it puts pieces in your mind as to what should 744 Joel Smith 00:27:23,340 --> 00:27:25,160 be and where, how long could you rest from it, 745 Joel Smith 00:27:25,240 --> 00:27:26,240 how long could you rest from heavy lifting? 746 Joel Smith 00:27:26,800 --> 00:27:28,980 Anyways, all I'm trying to say is, you know, 747 Joel Smith 00:27:29,120 --> 00:27:30,620 I was just gonna ask you a little bit more 748 Joel Smith 00:27:30,620 --> 00:27:32,460 about, you know, barbells throughout the year, 749 Joel Smith 00:27:33,720 --> 00:27:35,400 more circuit or general training throughout 750 Joel Smith 00:27:35,400 --> 00:27:37,300 the year, how did things change on that front? 751 Joel Smith 00:27:38,240 --> 00:27:38,400 And what? 752 Mark McLaughlin 00:27:39,140 --> 00:27:39,780 Yeah. 753 Mark McLaughlin 00:27:40,100 --> 00:27:40,420 Yeah. 754 Mark McLaughlin 00:27:40,640 --> 00:27:42,420 I mean, that's a, that's a great question. 755 Mark McLaughlin 00:27:43,000 --> 00:27:45,740 And that really kind of goes to performance is 756 Mark McLaughlin 00:27:45,740 --> 00:27:48,560 just so nuanced within, you know, 757 Mark McLaughlin 00:27:48,660 --> 00:27:50,560 an athlete sport, 758 Mark McLaughlin 00:27:51,320 --> 00:27:54,640 the culture within those schools or sports. 759 Mark McLaughlin 00:27:55,640 --> 00:28:00,340 So regarding like kind of the cycles 760 Mark McLaughlin 00:28:00,340 --> 00:28:01,440 throughout the year, 761 Mark McLaughlin 00:28:01,920 --> 00:28:03,700 especially at the beginning, 762 Mark McLaughlin 00:28:03,740 --> 00:28:06,580 when they're really young, like, you know, 763 Mark McLaughlin 00:28:06,720 --> 00:28:07,880 freshman, sophomore, 764 Mark McLaughlin 00:28:09,000 --> 00:28:12,880 like just trying to get them exposed to as 765 Mark McLaughlin 00:28:12,880 --> 00:28:15,240 much movement as we can get them. 766 Mark McLaughlin 00:28:15,520 --> 00:28:18,600 So they're, you know, this zone zero of, 767 Mark McLaughlin 00:28:19,100 --> 00:28:19,420 you know, 768 Mark McLaughlin 00:28:19,440 --> 00:28:21,700 it's not even going to be really taxing at 769 Mark McLaughlin 00:28:21,700 --> 00:28:22,000 all. 770 Mark McLaughlin 00:28:22,360 --> 00:28:23,380 You're just going to move, 771 Mark McLaughlin 00:28:23,960 --> 00:28:25,660 you're going to get fitter, 772 Mark McLaughlin 00:28:25,760 --> 00:28:26,560 you're going to get healthier, 773 Mark McLaughlin 00:28:26,640 --> 00:28:28,600 and you're just going to get used to kind of 774 Mark McLaughlin 00:28:28,600 --> 00:28:30,080 using your own body. 775 Mark McLaughlin 00:28:30,620 --> 00:28:33,640 And then we're going to build up these skills 776 Mark McLaughlin 00:28:33,640 --> 00:28:36,960 within the weight room or jumping or whatever. 777 Mark McLaughlin 00:28:38,160 --> 00:28:40,700 And then as they kind of progress and you kind 778 Mark McLaughlin 00:28:40,700 --> 00:28:43,840 of see maybe are some athletes, you know, 779 Mark McLaughlin 00:28:43,860 --> 00:28:46,360 reaching that puberty face sooner, you know, 780 Mark McLaughlin 00:28:46,380 --> 00:28:47,340 rather than later. 781 Mark McLaughlin 00:28:47,940 --> 00:28:50,760 Okay, so now maybe you start in, you know, 782 Mark McLaughlin 00:28:50,860 --> 00:28:52,820 introducing them to a little bit more 783 Mark McLaughlin 00:28:52,820 --> 00:28:54,960 external, you know, stress, 784 Mark McLaughlin 00:28:55,160 --> 00:28:58,740 whether it be through dumbbells or barbells. 785 Mark McLaughlin 00:29:02,180 --> 00:29:03,860 And then, you know, 786 Mark McLaughlin 00:29:03,900 --> 00:29:05,320 are they playing other sports? 787 Mark McLaughlin 00:29:06,080 --> 00:29:07,940 How are they coming into training? 788 Mark McLaughlin 00:29:08,260 --> 00:29:09,740 Like, are they, you know, getting better? 789 Mark McLaughlin 00:29:09,940 --> 00:29:11,860 Do they feel like they're, you know, 790 Mark McLaughlin 00:29:12,120 --> 00:29:14,020 accomplishing things so that maybe you can 791 Mark McLaughlin 00:29:14,020 --> 00:29:17,260 build up the load, maybe a little bit more. 792 Mark McLaughlin 00:29:17,880 --> 00:29:21,260 And just watching them and understanding that 793 Mark McLaughlin 00:29:21,260 --> 00:29:23,280 the process at this time throughout, 794 Mark McLaughlin 00:29:23,600 --> 00:29:25,900 even with some kids like a month, like, 795 Mark McLaughlin 00:29:26,020 --> 00:29:29,880 you know, on January 1st, they're 110 pounds. 796 Mark McLaughlin 00:29:30,160 --> 00:29:32,540 And, you know, January 30th, 797 Mark McLaughlin 00:29:32,540 --> 00:29:34,340 now all of a sudden they're 120, 798 Mark McLaughlin 00:29:34,720 --> 00:29:35,960 they grow and say, you know, 799 Mark McLaughlin 00:29:36,040 --> 00:29:37,100 two inches or something. 800 Mark McLaughlin 00:29:37,300 --> 00:29:39,780 And, you know, they can hardly walk, you know, 801 Mark McLaughlin 00:29:39,800 --> 00:29:40,920 without falling down. 802 Mark McLaughlin 00:29:41,660 --> 00:29:43,800 So there's a lot of these things that I'm kind 803 Mark McLaughlin 00:29:43,800 --> 00:29:49,660 of looking at that is kind of helping me maybe 804 Mark McLaughlin 00:29:49,660 --> 00:29:53,140 build the training a little bit, you know, 805 Mark McLaughlin 00:29:53,140 --> 00:29:53,600 differently. 806 Mark McLaughlin 00:29:53,860 --> 00:29:56,040 Because strength to me is like the easiest 807 Mark McLaughlin 00:29:56,040 --> 00:30:00,760 quality to improve, bar none. 808 Mark McLaughlin 00:30:02,040 --> 00:30:05,860 So I just want them to be able to move good 809 Mark McLaughlin 00:30:05,860 --> 00:30:10,340 and to be able to explore these movements that 810 Mark McLaughlin 00:30:10,340 --> 00:30:11,720 are, I think, 811 Mark McLaughlin 00:30:11,800 --> 00:30:14,200 going to help them within the sport 812 Mark McLaughlin 00:30:14,200 --> 00:30:14,800 themselves. 813 Mark McLaughlin 00:30:15,560 --> 00:30:17,400 If that answers your question. 814 Joel Smith 00:30:18,000 --> 00:30:18,280 Yeah. 815 Joel Smith 00:30:18,640 --> 00:30:20,480 So within, like you said, 816 Joel Smith 00:30:20,540 --> 00:30:22,580 there was that time period where the only 817 Joel Smith 00:30:22,580 --> 00:30:24,740 barbell movement Hunter was doing was bench 818 Joel Smith 00:30:24,740 --> 00:30:25,000 press, 819 Joel Smith 00:30:25,560 --> 00:30:27,280 which I think there's there's something to do 820 Joel Smith 00:30:27,280 --> 00:30:27,740 that too. 821 Joel Smith 00:30:27,920 --> 00:30:30,540 And the sense of sprint training, for example, 822 Joel Smith 00:30:30,600 --> 00:30:33,160 with like Charlie Francis and Ben Johnson and 823 Joel Smith 00:30:33,160 --> 00:30:35,380 using bench press as a potentiation tool. 824 Joel Smith 00:30:35,520 --> 00:30:36,260 It's something that's very, 825 Joel Smith 00:30:36,740 --> 00:30:38,820 if it's meaningful and activates a lot of 826 Joel Smith 00:30:38,820 --> 00:30:41,580 motor units, then it's I think, you know, 827 Joel Smith 00:30:41,580 --> 00:30:43,640 just that almost just the very general that 828 Joel Smith 00:30:43,640 --> 00:30:45,680 you could call like the the organism strength, 829 Joel Smith 00:30:45,900 --> 00:30:47,500 like just that general nervous system. 830 Joel Smith 00:30:47,540 --> 00:30:49,660 And you're doing other basic lower about like 831 Joel Smith 00:30:49,660 --> 00:30:50,800 the game battle leg circuit, 832 Joel Smith 00:30:50,880 --> 00:30:52,560 all sorts of calisthenics and gymnastics. 833 Joel Smith 00:30:53,160 --> 00:30:54,960 It seems like I guess you would ask the 834 Joel Smith 00:30:54,960 --> 00:30:56,360 question at this stage in the game, 835 Joel Smith 00:30:56,480 --> 00:30:58,860 do you need to for this block of time, 836 Joel Smith 00:30:58,960 --> 00:31:00,420 do you need to squat right now? 837 Joel Smith 00:31:00,540 --> 00:31:00,840 You know, 838 Joel Smith 00:31:01,000 --> 00:31:02,800 do you need to do heavy deadlifts right now 839 Joel Smith 00:31:02,800 --> 00:31:03,440 and anything like that? 840 Mark McLaughlin 00:31:04,000 --> 00:31:04,340 Yeah. 841 Mark McLaughlin 00:31:04,640 --> 00:31:07,320 And I think it's like, like with me, 842 Mark McLaughlin 00:31:07,520 --> 00:31:08,540 it's like with Hunter, 843 Mark McLaughlin 00:31:08,640 --> 00:31:11,020 because I knew that we would squat later on. 844 Mark McLaughlin 00:31:11,480 --> 00:31:13,680 So, you know, there were times where, 845 Mark McLaughlin 00:31:13,780 --> 00:31:16,160 you know, we would do, you know, 846 Mark McLaughlin 00:31:16,220 --> 00:31:18,100 we would do gymnastics or a game, 847 Mark McLaughlin 00:31:18,160 --> 00:31:19,540 and then we would do some, you know, 848 Mark McLaughlin 00:31:19,660 --> 00:31:20,740 isometric stuff. 849 Mark McLaughlin 00:31:20,940 --> 00:31:24,280 And then he would do some leg circuits. 850 Mark McLaughlin 00:31:24,700 --> 00:31:26,700 And then we would do, I don't know, 851 Mark McLaughlin 00:31:26,740 --> 00:31:27,500 for four weeks, 852 Mark McLaughlin 00:31:27,620 --> 00:31:29,840 he would do a block of like teaching squat 853 Mark McLaughlin 00:31:29,840 --> 00:31:31,880 where the load was, well, 854 Mark McLaughlin 00:31:31,900 --> 00:31:33,600 although he already knew how to squat pretty 855 Mark McLaughlin 00:31:33,600 --> 00:31:35,520 well, but the load was relatively low, 856 Mark McLaughlin 00:31:35,940 --> 00:31:38,620 say like 95 to 135 pounds. 857 Mark McLaughlin 00:31:39,060 --> 00:31:41,040 And he was just practicing that feel, 858 Mark McLaughlin 00:31:41,180 --> 00:31:42,420 are we getting the depth right? 859 Mark McLaughlin 00:31:42,560 --> 00:31:43,360 Does he feel good? 860 Mark McLaughlin 00:31:43,460 --> 00:31:44,300 Is he locked in? 861 Mark McLaughlin 00:31:44,660 --> 00:31:46,720 And we would do that once or twice a week. 862 Mark McLaughlin 00:31:47,440 --> 00:31:51,700 And, you know, then I taught him, you know, 863 Mark McLaughlin 00:31:51,900 --> 00:31:53,340 the, you know, hard to yell. 864 Mark McLaughlin 00:31:53,580 --> 00:31:53,940 So, you know, 865 Mark McLaughlin 00:31:54,020 --> 00:31:56,420 teaching him some of this basic stuff that I 866 Mark McLaughlin 00:31:56,420 --> 00:31:58,180 knew that we would be using later on. 867 Mark McLaughlin 00:31:58,360 --> 00:32:00,440 And it was sprinkled out throughout the year. 868 Mark McLaughlin 00:32:00,500 --> 00:32:02,260 So it's not the likely never did it. 869 Mark McLaughlin 00:32:02,440 --> 00:32:04,320 But it never really was the focus. 870 Mark McLaughlin 00:32:04,540 --> 00:32:04,860 And actually, 871 Mark McLaughlin 00:32:04,920 --> 00:32:07,100 a lot of things just were never the focus. 872 Mark McLaughlin 00:32:07,420 --> 00:32:11,100 It was everything is the focus at this point. 873 Mark McLaughlin 00:32:11,760 --> 00:32:12,700 Yeah, I like that. 874 Mark McLaughlin 00:32:12,700 --> 00:32:13,480 And the lifting we, 875 Mark McLaughlin 00:32:13,620 --> 00:32:16,540 and the lifting we do is very basic. 876 Mark McLaughlin 00:32:16,760 --> 00:32:18,080 Like we're not doing a lot. 877 Mark McLaughlin 00:32:18,760 --> 00:32:20,040 We will do squat. 878 Mark McLaughlin 00:32:20,300 --> 00:32:33,660 We will do our exercise portfolio with the 879 Mark McLaughlin 00:32:33,660 --> 00:32:37,100 basics is maybe 10 to 15 at the most. 880 Mark McLaughlin 00:32:38,300 --> 00:32:41,120 And just trying to master those as well as we 881 Mark McLaughlin 00:32:41,120 --> 00:32:41,500 can. 882 Mark McLaughlin 00:32:41,680 --> 00:32:43,540 And then I can use them throughout their 883 Mark McLaughlin 00:32:43,540 --> 00:32:44,060 careers, 884 Mark McLaughlin 00:32:44,260 --> 00:32:47,680 they get older to try to drive some of these 885 Mark McLaughlin 00:32:47,680 --> 00:32:50,860 physiological adaptations that we want to try 886 Mark McLaughlin 00:32:50,860 --> 00:32:51,380 to achieve. 887 Joel Smith 00:32:55,000 --> 00:32:56,720 Today's podcast is brought to you by Lost 888 Joel Smith 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00:33:53,120 order. 914 Joel Smith 00:33:54,280 --> 00:33:54,620 Yeah, 915 Joel Smith 00:33:54,640 --> 00:33:57,140 you had mentioned Verengan Betta's podcast and 916 Joel Smith 00:33:57,140 --> 00:33:58,500 the discussion on creativity. 917 Joel Smith 00:33:59,160 --> 00:34:01,680 I think we all have it in us that we wanna be 918 Joel Smith 00:34:01,680 --> 00:34:02,140 creative. 919 Joel Smith 00:34:02,620 --> 00:34:04,180 I think the interesting thing happens though, 920 Joel Smith 00:34:04,760 --> 00:34:05,960 like for you and I, 921 Joel Smith 00:34:06,420 --> 00:34:09,080 so much of that creativity is expressed 922 Joel Smith 00:34:09,080 --> 00:34:09,940 through movement, 923 Joel Smith 00:34:10,179 --> 00:34:13,320 through gymnastics or calisthenics or just 924 Joel Smith 00:34:13,320 --> 00:34:15,179 skilled body weight activity. 925 Joel Smith 00:34:15,840 --> 00:34:18,540 And I think if you aren't doing something like 926 Joel Smith 00:34:18,540 --> 00:34:20,440 that then a lot of the creativity might be 927 Joel Smith 00:34:20,440 --> 00:34:21,780 like, all right, well, like you said, 928 Joel Smith 00:34:21,840 --> 00:34:24,340 do you have 15 basic or major movements in the 929 Joel Smith 00:34:24,340 --> 00:34:25,540 gym or barbell movements? 930 Joel Smith 00:34:26,159 --> 00:34:27,280 It might become, all right, well, 931 Joel Smith 00:34:27,400 --> 00:34:29,340 that 15 might become 30, you know? 932 Joel Smith 00:34:29,580 --> 00:34:32,420 And then you aren't doing the creativity, 933 Joel Smith 00:34:32,760 --> 00:34:35,940 the actual like more athletic you could say, 934 Joel Smith 00:34:36,320 --> 00:34:37,520 and you could certainly be athletic with a 935 Joel Smith 00:34:37,520 --> 00:34:39,500 barbell but the more like body weight 936 Joel Smith 00:34:39,500 --> 00:34:40,580 athletic, calisthenic, 937 Joel Smith 00:34:40,659 --> 00:34:42,239 gymnastic then that the, 938 Joel Smith 00:34:42,420 --> 00:34:44,639 I just think that in general physical 939 Joel Smith 00:34:44,639 --> 00:34:47,400 preparation like leave some creativity to go 940 Joel Smith 00:34:47,400 --> 00:34:48,199 around, you know? 941 Joel Smith 00:34:49,040 --> 00:34:50,500 That's like you said in everything. 942 Joel Smith 00:34:51,120 --> 00:34:53,340 Otherwise I think when just the barbell work 943 Joel Smith 00:34:53,340 --> 00:34:54,340 takes the creativity, 944 Joel Smith 00:34:54,560 --> 00:34:57,440 I think that maybe at least a little bit of 945 Joel Smith 00:34:57,440 --> 00:34:59,580 over intensification too because you kind of 946 Joel Smith 00:34:59,580 --> 00:35:00,560 have no choice, you know? 947 Joel Smith 00:35:01,400 --> 00:35:02,780 It just, if you're gonna, 948 Joel Smith 00:35:03,320 --> 00:35:04,920 because it's hard to probably be creative with 949 Joel Smith 00:35:04,920 --> 00:35:07,760 a barbell type situation and not have it just 950 Joel Smith 00:35:07,760 --> 00:35:10,060 escalate more quickly than it's probably ideal 951 Joel Smith 00:35:10,060 --> 00:35:10,620 for the athlete. 952 Mark McLaughlin 00:35:12,000 --> 00:35:12,380 Yeah. 953 Mark McLaughlin 00:35:12,900 --> 00:35:17,180 And I view like when kids go to play their 954 Mark McLaughlin 00:35:17,180 --> 00:35:20,040 sport, like I want to try again, 955 Mark McLaughlin 00:35:20,280 --> 00:35:24,080 try to make them as robust and durable as 956 Mark McLaughlin 00:35:24,080 --> 00:35:24,780 possible. 957 Mark McLaughlin 00:35:26,380 --> 00:35:29,920 And strength training is part of the equation. 958 Mark McLaughlin 00:35:30,180 --> 00:35:31,900 But then there's, you know, 959 Mark McLaughlin 00:35:31,960 --> 00:35:33,540 how do you get out of bad situations? 960 Mark McLaughlin 00:35:34,060 --> 00:35:35,560 Like there's that picture of my home. 961 Mark McLaughlin 00:35:36,280 --> 00:35:37,860 I think over the weekend, you know, 962 Mark McLaughlin 00:35:37,880 --> 00:35:39,520 or he's in that weird position. 963 Mark McLaughlin 00:35:39,840 --> 00:35:42,640 I go back and yeah, yeah. 964 Mark McLaughlin 00:35:42,720 --> 00:35:45,280 And, you know, people are like, well, 965 Mark McLaughlin 00:35:45,400 --> 00:35:47,760 you know, you know, he was lucky. 966 Mark McLaughlin 00:35:48,300 --> 00:35:50,260 And but, you know, hey, as part of that, 967 Mark McLaughlin 00:35:50,380 --> 00:35:53,520 the reason you didn't get hurt was just part 968 Mark McLaughlin 00:35:53,520 --> 00:35:56,080 of his upbringing through a multitude of, 969 Mark McLaughlin 00:35:56,080 --> 00:35:58,020 you know, training experiences. 970 Mark McLaughlin 00:35:58,780 --> 00:36:02,000 And so I feel like the more experience I can 971 Mark McLaughlin 00:36:02,000 --> 00:36:04,020 give the athletes and moving and getting out 972 Mark McLaughlin 00:36:04,020 --> 00:36:04,700 of situations, 973 Mark McLaughlin 00:36:05,260 --> 00:36:08,880 maybe when they get in bad situations in a 974 Mark McLaughlin 00:36:08,880 --> 00:36:09,360 game, 975 Mark McLaughlin 00:36:09,360 --> 00:36:12,500 they're able to respond in a way that keeps 976 Mark McLaughlin 00:36:12,500 --> 00:36:14,120 them out of the risk of injury, 977 Mark McLaughlin 00:36:14,560 --> 00:36:15,480 not preventing it. 978 Mark McLaughlin 00:36:16,060 --> 00:36:16,180 Again, 979 Mark McLaughlin 00:36:16,260 --> 00:36:18,780 I'm not saying that what I'm doing or anybody 980 Mark McLaughlin 00:36:18,780 --> 00:36:20,460 else is doing is preventing it. 981 Mark McLaughlin 00:36:20,560 --> 00:36:23,700 But again, maybe it's giving them a chance. 982 Mark McLaughlin 00:36:24,840 --> 00:36:27,360 So, you know, and again, 983 Mark McLaughlin 00:36:27,620 --> 00:36:31,540 when you get the kids, 984 Mark McLaughlin 00:36:31,940 --> 00:36:35,220 I think this is part of coaching in this 985 Mark McLaughlin 00:36:35,220 --> 00:36:36,900 country that is just, 986 Mark McLaughlin 00:36:37,040 --> 00:36:40,600 it's just bad to me is we're never asking the 987 Mark McLaughlin 00:36:40,600 --> 00:36:42,180 athletes what they like. 988 Mark McLaughlin 00:36:42,300 --> 00:36:44,080 How do you feel about the training? 989 Mark McLaughlin 00:36:44,620 --> 00:36:46,580 Do you like what we're doing? 990 Mark McLaughlin 00:36:47,120 --> 00:36:47,940 No, I don't. 991 Mark McLaughlin 00:36:48,040 --> 00:36:48,260 Okay. 992 Mark McLaughlin 00:36:48,760 --> 00:36:50,960 Then let's figure out what you do like to keep 993 Mark McLaughlin 00:36:50,960 --> 00:36:51,740 you coming back. 994 Mark McLaughlin 00:36:52,400 --> 00:36:52,740 I mean, 995 Mark McLaughlin 00:36:52,800 --> 00:36:55,300 I did a I do a questionnaire with every team 996 Mark McLaughlin 00:36:55,300 --> 00:36:59,340 twice a year to find out through my program, 997 Mark McLaughlin 00:36:59,640 --> 00:37:01,540 like what they like, what they don't like, 998 Mark McLaughlin 00:37:02,140 --> 00:37:03,240 my coaching style, 999 Mark McLaughlin 00:37:03,960 --> 00:37:07,240 so I can then refine this thing year to year 1000 Mark McLaughlin 00:37:07,240 --> 00:37:10,780 to make it truly athlete centered. 1001 Joel Smith 00:37:13,000 --> 00:37:13,740 Yeah, I was gonna, 1002 Joel Smith 00:37:14,000 --> 00:37:17,040 the next escalation question was gonna be 1003 Joel Smith 00:37:17,040 --> 00:37:18,940 about how you progress the plyometric program, 1004 Joel Smith 00:37:19,060 --> 00:37:19,920 but I'll skip to the, 1005 Joel Smith 00:37:20,400 --> 00:37:21,660 with basically what you just said, actually, 1006 Joel Smith 00:37:21,760 --> 00:37:24,580 I will skip to the aerobic and tempo 1007 Joel Smith 00:37:24,580 --> 00:37:25,200 component. 1008 Joel Smith 00:37:25,540 --> 00:37:28,300 Both, I guess, of Hunter's program, but also, 1009 Joel Smith 00:37:28,420 --> 00:37:28,700 and I know, 1010 Joel Smith 00:37:28,860 --> 00:37:30,200 because we talked about that last time, 1011 Joel Smith 00:37:30,400 --> 00:37:31,760 is people, 1012 Joel Smith 00:37:32,340 --> 00:37:35,520 in today's age of social media or whatever, 1013 Joel Smith 00:37:36,340 --> 00:37:37,160 at the way trainees have said, 1014 Joel Smith 00:37:37,240 --> 00:37:39,600 like the pendulum swing, and you might think, 1015 Joel Smith 00:37:39,660 --> 00:37:39,960 oh, well, 1016 Joel Smith 00:37:40,020 --> 00:37:41,400 the aerobic system isn't important at all. 1017 Joel Smith 00:37:41,400 --> 00:37:43,440 Let's just ignore it and only train, you know, 1018 Joel Smith 00:37:43,540 --> 00:37:45,060 only train power, only train speed. 1019 Joel Smith 00:37:45,640 --> 00:37:47,380 Um, and I know that wasn't, 1020 Joel Smith 00:37:47,440 --> 00:37:48,200 that's been an important, 1021 Joel Smith 00:37:48,380 --> 00:37:50,220 the aerobic piece is an important component of 1022 Joel Smith 00:37:50,220 --> 00:37:50,680 your programs. 1023 Joel Smith 00:37:50,760 --> 00:37:52,700 And obviously it wasn't hurting, um, 1024 Joel Smith 00:37:52,880 --> 00:37:53,520 Hunter's ability. 1025 Joel Smith 00:37:53,980 --> 00:37:57,680 Uh, but I was gonna ask you, like, 1026 Joel Smith 00:37:57,740 --> 00:37:59,440 that seems like an interesting thing with, 1027 Joel Smith 00:37:59,580 --> 00:38:00,940 because that's the part of the program, 1028 Joel Smith 00:38:00,940 --> 00:38:02,060 it would seem like, 1029 Joel Smith 00:38:02,160 --> 00:38:03,280 at least not for every athlete. 1030 Joel Smith 00:38:03,460 --> 00:38:04,900 There's a lot of workhorses out there, 1031 Joel Smith 00:38:04,960 --> 00:38:06,160 you know, or if you think of athletes, 1032 Joel Smith 00:38:06,340 --> 00:38:07,340 if they're like, you know, cats, 1033 Joel Smith 00:38:07,540 --> 00:38:09,740 dogs or horses, or, you know, or whatever. 1034 Joel Smith 00:38:09,800 --> 00:38:10,880 I guess a cat, 1035 Joel Smith 00:38:10,920 --> 00:38:12,660 a cat probably wouldn't like the, you know, 1036 Joel Smith 00:38:12,720 --> 00:38:14,260 the aerobic part or the temper part, 1037 Joel Smith 00:38:14,280 --> 00:38:16,120 but there's some athletes who love it, 1038 Joel Smith 00:38:16,140 --> 00:38:17,360 probably too much, honestly. 1039 Joel Smith 00:38:18,100 --> 00:38:18,360 Um, 1040 Joel Smith 00:38:18,760 --> 00:38:20,820 so I'm just curious how that breaks down with, 1041 Joel Smith 00:38:21,020 --> 00:38:23,480 how do you fit, um, 1042 Joel Smith 00:38:23,980 --> 00:38:26,780 how do you fit that conditioning side to what 1043 Joel Smith 00:38:26,780 --> 00:38:27,560 the athlete likes? 1044 Joel Smith 00:38:27,820 --> 00:38:29,300 I'm really curious with that one. 1045 Mark McLaughlin 00:38:31,000 --> 00:38:31,280 Yeah, 1046 Mark McLaughlin 00:38:31,400 --> 00:38:33,300 I'm not the that's another great question. 1047 Mark McLaughlin 00:38:33,560 --> 00:38:36,540 I and I'll kind of go back to my progression 1048 Mark McLaughlin 00:38:36,540 --> 00:38:37,440 as a coach. 1049 Mark McLaughlin 00:38:37,440 --> 00:38:41,260 So You know, I started off, 1050 Mark McLaughlin 00:38:41,480 --> 00:38:44,140 you know following You know, 1051 Mark McLaughlin 00:38:44,140 --> 00:38:47,520 Louis Simmons on you know strength and Dave 1052 Mark McLaughlin 00:38:47,520 --> 00:38:51,460 Tate So, you know elite fitness, you know, 1053 Mark McLaughlin 00:38:51,460 --> 00:38:55,840 Louis Simmons like You know bands chains like 1054 Mark McLaughlin 00:38:55,840 --> 00:38:58,720 that's how I started and I think within my 1055 Mark McLaughlin 00:38:58,720 --> 00:39:02,260 peer group You know land in Evans and and some 1056 Mark McLaughlin 00:39:02,260 --> 00:39:04,100 of these other coaches, you know, 1057 Mark McLaughlin 00:39:04,100 --> 00:39:06,760 who I still You know talked to that's kind of 1058 Mark McLaughlin 00:39:06,760 --> 00:39:09,620 how we started now on the speed side. 1059 Mark McLaughlin 00:39:09,660 --> 00:39:14,020 It was charlie charlie francis and You know 1060 Mark McLaughlin 00:39:14,020 --> 00:39:15,500 charlie was you know, 1061 Mark McLaughlin 00:39:15,500 --> 00:39:18,560 he's short the longer or long the short and 1062 Mark McLaughlin 00:39:18,560 --> 00:39:19,260 you know, 1063 Mark McLaughlin 00:39:19,260 --> 00:39:22,560 thankfully dara canson is you know really You 1064 Mark McLaughlin 00:39:22,560 --> 00:39:24,840 know kind of taken what charlie taught him and 1065 Mark McLaughlin 00:39:24,840 --> 00:39:28,080 put us out put it out to us now and in such a 1066 Mark McLaughlin 00:39:28,080 --> 00:39:30,780 great um man or that, you know, 1067 Mark McLaughlin 00:39:31,020 --> 00:39:33,280 charlie will you know continue to live on but 1068 Mark McLaughlin 00:39:33,280 --> 00:39:35,840 You know charlie had did a lot of tempo work 1069 Mark McLaughlin 00:39:35,840 --> 00:39:39,200 with the sprinters So that was that was kind 1070 Mark McLaughlin 00:39:39,200 --> 00:39:42,360 of how I started And then as I started to 1071 Mark McLaughlin 00:39:42,360 --> 00:39:45,000 learn more about the aerobic system recovery 1072 Mark McLaughlin 00:39:45,000 --> 00:39:47,860 Then I met vall at omega wave. 1073 Mark McLaughlin 00:39:47,860 --> 00:39:50,080 You started understanding the autonomic 1074 Mark McLaughlin 00:39:50,080 --> 00:39:55,200 nervous system and so it's always been a part 1075 Mark McLaughlin 00:39:55,200 --> 00:40:00,220 of the plan And the kind of my philosophy And 1076 Mark McLaughlin 00:40:00,220 --> 00:40:02,600 then I've been able to test a lot of athletes 1077 Mark McLaughlin 00:40:02,600 --> 00:40:05,200 that did a lot of this work or didn't do any 1078 Mark McLaughlin 00:40:05,200 --> 00:40:09,480 To continue to kind of formulate why it worked 1079 Mark McLaughlin 00:40:09,480 --> 00:40:13,180 And then if you for your listeners if you go 1080 Mark McLaughlin 00:40:13,180 --> 00:40:15,940 back and listen to randy huntington's podcast 1081 Mark McLaughlin 00:40:15,940 --> 00:40:19,800 with you In randy's fortunate where he can do 1082 Mark McLaughlin 00:40:19,800 --> 00:40:21,340 a lot of pool work with his, 1083 Mark McLaughlin 00:40:21,340 --> 00:40:24,300 you know athletes But you know even randy 1084 Mark McLaughlin 00:40:24,300 --> 00:40:27,400 talks about the aerobic system and as a 1085 Mark McLaughlin 00:40:27,400 --> 00:40:34,600 recovery tool So I'm looking at it more as We 1086 Mark McLaughlin 00:40:34,600 --> 00:40:37,960 did a hard workout on monday that was very cns 1087 Mark McLaughlin 00:40:37,960 --> 00:40:42,100 intensive for lack of a better term How am I 1088 Mark McLaughlin 00:40:42,100 --> 00:40:45,180 going to get hunter to then be able to come 1089 Mark McLaughlin 00:40:45,180 --> 00:40:46,400 back on wednesday? 1090 Mark McLaughlin 00:40:47,160 --> 00:40:52,640 to Go hard again or come back on friday And 1091 Mark McLaughlin 00:40:52,640 --> 00:40:57,320 through my career that tempo work bike work 1092 Mark McLaughlin 00:40:57,320 --> 00:41:02,300 aerobic work has always set The athletes up to 1093 Mark McLaughlin 00:41:02,300 --> 00:41:05,660 continue to build that capacity to then 1094 Mark McLaughlin 00:41:05,660 --> 00:41:11,100 recover To be able to do higher workloads 1095 Mark McLaughlin 00:41:11,100 --> 00:41:14,400 higher intensity come back better the next day 1096 Mark McLaughlin 00:41:14,400 --> 00:41:19,740 So that's How I think about it. 1097 Mark McLaughlin 00:41:19,820 --> 00:41:23,600 I mean I have a A navy seal right now. 1098 Mark McLaughlin 00:41:23,620 --> 00:41:28,620 I'm working with Who like his workload is like 1099 Mark McLaughlin 00:41:28,620 --> 00:41:34,200 so high And you know he's doing five or six 1100 Mark McLaughlin 00:41:34,200 --> 00:41:39,260 hours a week of aerobic work He can run a sub 1101 Mark McLaughlin 00:41:39,260 --> 00:41:43,540 six minute mile And he can deadlift like 500 1102 Mark McLaughlin 00:41:43,540 --> 00:41:51,360 plus pounds And he's a 200 pound athlete so 1103 Mark McLaughlin 00:41:51,360 --> 00:41:55,380 You know I mean that's I don't know if that 1104 Mark McLaughlin 00:41:55,380 --> 00:41:56,880 answers your question joel, 1105 Mark McLaughlin 00:41:56,880 --> 00:41:59,700 but I've never seen it hinder anybody ever 1106 Joel Smith 00:42:00,020 --> 00:42:01,060 Yeah, yeah, 1107 Joel Smith 00:42:01,100 --> 00:42:03,840 it is especially to I think the individuals 1108 Joel Smith 00:42:03,840 --> 00:42:07,900 that it does it hurts is It's just like 1109 Joel Smith 00:42:07,900 --> 00:42:10,960 coaches who apply it with no nuance and just 1110 Joel Smith 00:42:10,960 --> 00:42:13,380 more is better And they're probably taking 1111 Joel Smith 00:42:13,380 --> 00:42:16,200 athletes to to a level of like lactate within 1112 Joel Smith 00:42:16,200 --> 00:42:20,040 that aerobic work constantly as well It's um, 1113 Joel Smith 00:42:20,160 --> 00:42:21,540 I don't maybe too. 1114 Joel Smith 00:42:21,700 --> 00:42:23,300 I did want to kind of get in and maybe maybe 1115 Joel Smith 00:42:23,300 --> 00:42:25,880 talk it about The exact nature of some hunter 1116 Joel Smith 00:42:25,880 --> 00:42:27,300 sessions because I think that would give a 1117 Joel Smith 00:42:27,300 --> 00:42:29,300 little bit more Um clarity. 1118 Joel Smith 00:42:29,500 --> 00:42:30,960 I think a lot of people might hear aerobic and 1119 Joel Smith 00:42:30,960 --> 00:42:32,540 they might think like the worst work out there 1120 Joel Smith 00:42:32,540 --> 00:42:36,500 coach made them did or or Or those of us who 1121 Joel Smith 00:42:36,500 --> 00:42:38,760 work with athletes who go off to their sport 1122 Joel Smith 00:42:38,760 --> 00:42:40,220 coach and just get creamed, 1123 Joel Smith 00:42:40,220 --> 00:42:42,720 you know with whatever aerobic conditioning 1124 Joel Smith 00:42:42,720 --> 00:42:44,540 just like silliness Maybe they're mixing 1125 Joel Smith 00:42:44,540 --> 00:42:47,140 crossfit in there or something and I think we 1126 Joel Smith 00:42:47,140 --> 00:42:49,420 all know those athletes who have to deal with 1127 Joel Smith 00:42:49,420 --> 00:42:50,140 that stuff Yeah, 1128 Joel Smith 00:42:50,140 --> 00:42:52,180 and so what yeah tell me a little bit about 1129 Joel Smith 00:42:52,180 --> 00:42:53,560 your I know you talked about last time But 1130 Joel Smith 00:42:53,560 --> 00:42:55,080 about some of that nuance and maybe get into 1131 Joel Smith 00:42:55,080 --> 00:42:55,860 the um, 1132 Joel Smith 00:42:56,020 --> 00:42:57,300 you know what you were doing with hunter in 1133 Joel Smith 00:42:57,300 --> 00:42:57,580 that realm 1134 Mark McLaughlin 00:42:59,000 --> 00:43:01,240 Yeah, so with the kids, 1135 Mark McLaughlin 00:43:01,460 --> 00:43:03,240 I'm always educating them. 1136 Mark McLaughlin 00:43:03,360 --> 00:43:05,940 So I will talk briefly about the aerobic 1137 Mark McLaughlin 00:43:05,940 --> 00:43:08,220 system and the autonomic system and 1138 Mark McLaughlin 00:43:08,220 --> 00:43:13,320 mitochondria and just the basics of why this 1139 Mark McLaughlin 00:43:13,320 --> 00:43:14,280 work is important. 1140 Mark McLaughlin 00:43:15,640 --> 00:43:20,600 And if they want to just be beef from first 1141 Mark McLaughlin 00:43:20,600 --> 00:43:21,800 quarter to fourth quarter, 1142 Mark McLaughlin 00:43:22,100 --> 00:43:23,740 this is why this work is important. 1143 Mark McLaughlin 00:43:25,100 --> 00:43:27,900 And so I started off at the beginning in 1144 Mark McLaughlin 00:43:27,900 --> 00:43:29,880 Hunter's career as a sophomore, like, 1145 Mark McLaughlin 00:43:30,000 --> 00:43:32,240 you know, we were doing, I don't know, 1146 Mark McLaughlin 00:43:32,260 --> 00:43:37,280 12 to 1600 yards a session with Tempo twice a 1147 Mark McLaughlin 00:43:37,280 --> 00:43:38,900 week, I think, and it was, you know, 1148 Mark McLaughlin 00:43:38,960 --> 00:43:41,880 that's 28 to 3200 yards. 1149 Mark McLaughlin 00:43:42,160 --> 00:43:42,260 I mean, 1150 Mark McLaughlin 00:43:42,340 --> 00:43:44,980 that's not that's like half a mile total for a 1151 Mark McLaughlin 00:43:44,980 --> 00:43:45,200 week. 1152 Mark McLaughlin 00:43:45,600 --> 00:43:45,680 Yeah. 1153 Mark McLaughlin 00:43:46,220 --> 00:43:47,240 So, you know, 1154 Mark McLaughlin 00:43:47,400 --> 00:43:49,720 and when people get upset about doing that 1155 Mark McLaughlin 00:43:49,720 --> 00:43:51,120 work, it's okay, well, 1156 Mark McLaughlin 00:43:51,180 --> 00:43:53,680 you have bigger issues than what you're doing 1157 Mark McLaughlin 00:43:53,680 --> 00:43:56,380 with the athlete, you can't even program that. 1158 Mark McLaughlin 00:43:57,640 --> 00:44:00,720 And so, you know, 1159 Mark McLaughlin 00:44:00,800 --> 00:44:03,900 starting them off doing that very simple work. 1160 Mark McLaughlin 00:44:04,180 --> 00:44:06,440 And then as the years progressed, 1161 Mark McLaughlin 00:44:07,160 --> 00:44:11,640 and his workload on the field became more like 1162 Mark McLaughlin 00:44:11,640 --> 00:44:13,540 it through his junior and senior year, 1163 Mark McLaughlin 00:44:13,620 --> 00:44:15,020 because he was playing both ways. 1164 Mark McLaughlin 00:44:15,620 --> 00:44:18,740 And if you kind of look at practice data with, 1165 Mark McLaughlin 00:44:18,800 --> 00:44:20,760 you know, total yardage running practice, 1166 Mark McLaughlin 00:44:21,080 --> 00:44:22,620 how much he was running, you know, 1167 Mark McLaughlin 00:44:22,800 --> 00:44:24,100 potentially in a game, 1168 Mark McLaughlin 00:44:24,720 --> 00:44:27,000 like they need to get that time on their feet, 1169 Mark McLaughlin 00:44:27,000 --> 00:44:27,480 you know, 1170 Mark McLaughlin 00:44:27,500 --> 00:44:29,360 throughout the week and kind of learn how to 1171 Mark McLaughlin 00:44:29,360 --> 00:44:32,560 withstand that from a durability standpoint. 1172 Mark McLaughlin 00:44:33,400 --> 00:44:34,300 So, I mean, 1173 Mark McLaughlin 00:44:34,340 --> 00:44:37,220 at the height of his training through his 1174 Mark McLaughlin 00:44:37,220 --> 00:44:39,580 junior and senior year, like, you know, 1175 Mark McLaughlin 00:44:39,840 --> 00:44:43,660 we he was doing like 7200 yards total in a 1176 Mark McLaughlin 00:44:43,660 --> 00:44:43,880 week. 1177 Mark McLaughlin 00:44:44,760 --> 00:44:46,660 And some of that was, you know, 1178 Mark McLaughlin 00:44:47,260 --> 00:44:48,580 in 10th of a tempo, 1179 Mark McLaughlin 00:44:48,740 --> 00:44:51,100 just because that's the way practice is. 1180 Mark McLaughlin 00:44:51,600 --> 00:44:51,600 Yeah. 1181 Mark McLaughlin 00:44:52,160 --> 00:44:57,660 But he thrived within those sessions. 1182 Mark McLaughlin 00:44:58,340 --> 00:45:01,540 And I can back it up with kind of how he 1183 Mark McLaughlin 00:45:01,540 --> 00:45:03,340 looked on HRB for training. 1184 Mark McLaughlin 00:45:03,780 --> 00:45:04,980 I could tell, you know, 1185 Mark McLaughlin 00:45:05,040 --> 00:45:06,880 what his resting heart rate was doing, 1186 Mark McLaughlin 00:45:06,880 --> 00:45:09,260 you know, throughout these, you know, 1187 Mark McLaughlin 00:45:09,320 --> 00:45:11,240 heavy periods of training, 1188 Mark McLaughlin 00:45:11,940 --> 00:45:15,940 on top of testing him within the power work 1189 Mark McLaughlin 00:45:15,940 --> 00:45:16,720 that we were doing, 1190 Mark McLaughlin 00:45:16,840 --> 00:45:18,520 whether it be through vertical jump or 1191 Mark McLaughlin 00:45:18,520 --> 00:45:19,840 standing long jump. 1192 Mark McLaughlin 00:45:20,500 --> 00:45:23,500 And there was no hindrance to his performance. 1193 Mark McLaughlin 00:45:24,380 --> 00:45:29,100 And so, again, 1194 Mark McLaughlin 00:45:29,400 --> 00:45:32,180 it's understanding the demand of the sport, 1195 Mark McLaughlin 00:45:32,500 --> 00:45:35,200 building these athletes up, you know, slowly, 1196 Mark McLaughlin 00:45:36,200 --> 00:45:38,540 giving them the context of why it's important, 1197 Mark McLaughlin 00:45:38,960 --> 00:45:41,080 and then getting feedback from them, like, 1198 Mark McLaughlin 00:45:41,120 --> 00:45:42,620 how do you feel during practice now? 1199 Mark McLaughlin 00:45:42,840 --> 00:45:46,000 Oh, you know, it's hard, but it's not hard. 1200 Mark McLaughlin 00:45:46,520 --> 00:45:49,440 And then you look at game film and all this, 1201 Mark McLaughlin 00:45:49,560 --> 00:45:51,420 and they're, you know, playing extremely well, 1202 Mark McLaughlin 00:45:51,540 --> 00:45:52,220 they're recovering. 1203 Mark McLaughlin 00:45:52,880 --> 00:45:53,360 And so, 1204 Mark McLaughlin 00:45:53,380 --> 00:45:56,480 all these things that I think goes on social 1205 Mark McLaughlin 00:45:56,480 --> 00:46:00,860 media of you should never condition aerobic 1206 Mark McLaughlin 00:46:00,860 --> 00:46:04,900 work is worthless comes from a, I think, 1207 Mark McLaughlin 00:46:05,320 --> 00:46:10,760 a uneducated point from a physiological 1208 Mark McLaughlin 00:46:10,760 --> 00:46:14,700 standpoint on what humans need to kind of 1209 Mark McLaughlin 00:46:14,700 --> 00:46:17,060 thrive in these high stress situations. 1210 Joel Smith 00:46:18,000 --> 00:46:18,470 Yeah, 1211 Joel Smith 00:46:18,780 --> 00:46:20,820 I think some of it too can come from kind of 1212 Joel Smith 00:46:20,820 --> 00:46:21,020 like, 1213 Joel Smith 00:46:21,160 --> 00:46:24,600 like almost if that quality has been taken to 1214 Joel Smith 00:46:24,600 --> 00:46:25,340 the point of abuse, 1215 Joel Smith 00:46:25,700 --> 00:46:27,100 like you could even say like bilateral 1216 Joel Smith 00:46:27,100 --> 00:46:30,440 squatting or bilateral deadlifting taken to 1217 Joel Smith 00:46:30,440 --> 00:46:31,660 the point where athletes are getting injured, 1218 Joel Smith 00:46:31,860 --> 00:46:33,640 like pendulum swinging all the way the other 1219 Joel Smith 00:46:33,640 --> 00:46:35,960 way or seeing athletes who are over 1220 Joel Smith 00:46:35,960 --> 00:46:36,540 conditioned, 1221 Joel Smith 00:46:36,940 --> 00:46:39,160 which is certainly or especially over 1222 Joel Smith 00:46:39,160 --> 00:46:41,320 conditioned at the expense of speed and power 1223 Joel Smith 00:46:41,320 --> 00:46:43,720 and and even like play and things that are 1224 Joel Smith 00:46:43,720 --> 00:46:45,180 joyful in nature and like that. 1225 Joel Smith 00:46:45,520 --> 00:46:47,040 I think that can, you know, 1226 Joel Smith 00:46:47,060 --> 00:46:49,540 that's I think a pretty common rationale, 1227 Joel Smith 00:46:49,600 --> 00:46:51,060 but it is it is interesting for me because 1228 Joel Smith 00:46:51,060 --> 00:46:52,820 that's something I've I've thought about. 1229 Joel Smith 00:46:53,040 --> 00:46:53,680 I thought about, 1230 Joel Smith 00:46:53,740 --> 00:46:55,160 especially in the scope of like track and 1231 Joel Smith 00:46:55,160 --> 00:46:55,460 field. 1232 Joel Smith 00:46:55,460 --> 00:46:56,340 Well, 1233 Joel Smith 00:46:56,540 --> 00:46:59,400 do you is active recovery best on those off 1234 Joel Smith 00:46:59,400 --> 00:47:01,620 days or is doing nothing? 1235 Joel Smith 00:47:02,000 --> 00:47:05,400 And I think sometimes I almost wonder too, I, 1236 Joel Smith 00:47:05,440 --> 00:47:05,720 I, 1237 Joel Smith 00:47:06,080 --> 00:47:07,680 and this is where I think having you have those 1238 Joel Smith 00:47:07,680 --> 00:47:10,820 monitoring tools is that fantastic way to help 1239 Joel Smith 00:47:10,820 --> 00:47:11,480 answer that. 1240 Joel Smith 00:47:11,680 --> 00:47:11,740 Well, 1241 Joel Smith 00:47:12,360 --> 00:47:14,660 because I've heard of coaches who do both of 1242 Joel Smith 00:47:14,660 --> 00:47:15,040 those things. 1243 Joel Smith 00:47:15,040 --> 00:47:17,500 Some who just do complete rest and I, 1244 Joel Smith 00:47:17,800 --> 00:47:19,900 it's for me personally, I, I know, 1245 Joel Smith 00:47:20,160 --> 00:47:22,260 I think maybe I come from in a lot of place 1246 Joel Smith 00:47:22,260 --> 00:47:24,220 where I just personally enjoy doing something 1247 Joel Smith 00:47:24,220 --> 00:47:24,780 like I, 1248 Joel Smith 00:47:25,000 --> 00:47:27,380 I like just going out and moving my body or 1249 Joel Smith 00:47:27,380 --> 00:47:28,140 whatever it is. 1250 Joel Smith 00:47:28,140 --> 00:47:29,560 Even then the best, 1251 Joel Smith 00:47:29,680 --> 00:47:31,940 I would say almost the best recovery day for 1252 Joel Smith 00:47:31,940 --> 00:47:33,900 me was actually playing racquetball. 1253 Joel Smith 00:47:34,180 --> 00:47:35,600 It's just like fun. 1254 Joel Smith 00:47:35,800 --> 00:47:36,020 You know, 1255 Joel Smith 00:47:36,100 --> 00:47:38,880 track a ball and it's like low level and like 1256 Joel Smith 00:47:38,880 --> 00:47:40,900 that was, that was always really fun. 1257 Joel Smith 00:47:41,000 --> 00:47:41,700 It's kind of like it all. 1258 Joel Smith 00:47:41,700 --> 00:47:42,420 And there's, 1259 Joel Smith 00:47:42,440 --> 00:47:44,380 I'm sure there's so many possible ways to do 1260 Joel Smith 00:47:44,380 --> 00:47:45,420 it, but that was a, 1261 Joel Smith 00:47:45,560 --> 00:47:47,480 that is a thing I still do consider from time 1262 Joel Smith 00:47:47,480 --> 00:47:50,380 to time is what makes it ideal to do one of 1263 Joel Smith 00:47:50,380 --> 00:47:52,320 those or the other total day off versus an 1264 Joel Smith 00:47:52,320 --> 00:47:54,300 active day and aerobic day and things like 1265 Joel Smith 00:47:54,300 --> 00:47:54,500 that. 1266 Mark McLaughlin 00:47:55,000 --> 00:47:56,220 Yeah, and I think again, 1267 Mark McLaughlin 00:47:56,320 --> 00:47:58,440 talking to the athlete on what they like to 1268 Mark McLaughlin 00:47:58,440 --> 00:48:01,840 do, what they prefer, you know, 1269 Mark McLaughlin 00:48:02,300 --> 00:48:04,660 Hunter would go up for hikes on the weekend, 1270 Mark McLaughlin 00:48:04,800 --> 00:48:05,100 you know. 1271 Mark McLaughlin 00:48:07,880 --> 00:48:10,480 And I, you know, because high school kids, 1272 Mark McLaughlin 00:48:11,740 --> 00:48:12,060 like, 1273 Mark McLaughlin 00:48:12,340 --> 00:48:14,660 I think if any group should have consistent 1274 Mark McLaughlin 00:48:14,660 --> 00:48:16,360 monitoring with HRB, 1275 Mark McLaughlin 00:48:16,820 --> 00:48:19,120 I honestly think it's high school kids because 1276 Mark McLaughlin 00:48:19,120 --> 00:48:20,800 of the school load. 1277 Mark McLaughlin 00:48:21,880 --> 00:48:23,780 And I've done surveys with them, 1278 Mark McLaughlin 00:48:23,960 --> 00:48:24,700 like on average, 1279 Mark McLaughlin 00:48:24,820 --> 00:48:28,880 I think our kids spend 28 to 35 hours a week 1280 Mark McLaughlin 00:48:28,880 --> 00:48:30,260 in school, in school. 1281 Mark McLaughlin 00:48:30,640 --> 00:48:31,820 And then, you know, 1282 Mark McLaughlin 00:48:31,920 --> 00:48:33,840 it varies two to eight hours a week of 1283 Mark McLaughlin 00:48:33,840 --> 00:48:34,240 homework. 1284 Mark McLaughlin 00:48:34,900 --> 00:48:36,280 And then you have your sport. 1285 Mark McLaughlin 00:48:37,100 --> 00:48:38,920 So, you know, 1286 Mark McLaughlin 00:48:39,020 --> 00:48:41,840 just the overall general stress that's imposed 1287 Mark McLaughlin 00:48:41,840 --> 00:48:44,080 upon them is quite high. 1288 Mark McLaughlin 00:48:44,460 --> 00:48:46,540 And you need to understand we're dealing with 1289 Mark McLaughlin 00:48:46,540 --> 00:48:47,660 human beings here. 1290 Mark McLaughlin 00:48:47,840 --> 00:48:49,120 And so, you know, 1291 Mark McLaughlin 00:48:49,140 --> 00:48:50,700 just because you have a training session 1292 Mark McLaughlin 00:48:50,700 --> 00:48:51,320 planned, 1293 Mark McLaughlin 00:48:52,300 --> 00:48:55,540 it doesn't mean that they're going to be able 1294 Mark McLaughlin 00:48:55,540 --> 00:49:00,160 to, you know, benefit from it because they're, 1295 Mark McLaughlin 00:49:00,320 --> 00:49:02,340 you know, they're just overworked. 1296 Mark McLaughlin 00:49:02,340 --> 00:49:02,440 Yeah. 1297 Mark McLaughlin 00:49:03,080 --> 00:49:04,680 And track and field, I don't know, 1298 Mark McLaughlin 00:49:04,740 --> 00:49:06,540 there's just some sports like track and field 1299 Mark McLaughlin 00:49:06,540 --> 00:49:11,000 is just, it's just so, I mean, 1300 Mark McLaughlin 00:49:11,020 --> 00:49:13,000 the kids just get beat up so bad. 1301 Mark McLaughlin 00:49:13,360 --> 00:49:15,020 It's like they're in a contact sport, 1302 Mark McLaughlin 00:49:15,100 --> 00:49:16,360 at least in the high school. 1303 Mark McLaughlin 00:49:17,020 --> 00:49:17,020 So, 1304 Joel Smith 00:49:20,000 --> 00:49:20,240 Yeah, 1305 Joel Smith 00:49:20,300 --> 00:49:23,220 I know for me when I first got to college and 1306 Joel Smith 00:49:23,220 --> 00:49:25,360 I didn't have to go to class all day, 1307 Joel Smith 00:49:25,520 --> 00:49:27,160 I was like, this is amazing. 1308 Joel Smith 00:49:27,760 --> 00:49:29,960 Like whatever, there's a spent all my life. 1309 Joel Smith 00:49:30,260 --> 00:49:31,080 Like, yeah, 1310 Joel Smith 00:49:31,240 --> 00:49:32,800 it's sometimes I think you take that for 1311 Joel Smith 00:49:32,800 --> 00:49:33,120 granted. 1312 Joel Smith 00:49:33,840 --> 00:49:37,460 So I'd like to get into the plyometric piece 1313 Joel Smith 00:49:37,460 --> 00:49:38,520 and then a few other questions. 1314 Joel Smith 00:49:38,900 --> 00:49:41,280 So you mentioned you eventually got to depth 1315 Joel Smith 00:49:41,280 --> 00:49:41,580 jumps, 1316 Joel Smith 00:49:41,920 --> 00:49:49,980 but how do how does the plyometrics unfold in 1317 Joel Smith 00:49:50,160 --> 00:49:53,340 maybe talk about you got to depth jumps with 1318 Joel Smith 00:49:53,340 --> 00:49:55,660 Hunter like what's the end game with what you 1319 Joel Smith 00:49:55,660 --> 00:49:56,880 look for in your plyo program? 1320 Mark McLaughlin 00:49:59,000 --> 00:50:03,660 Yeah, so like when he was younger, 1321 Mark McLaughlin 00:50:03,960 --> 00:50:08,640 it was a lot of rudimentary jumping, 1322 Mark McLaughlin 00:50:09,140 --> 00:50:15,100 so jump rope and skipping and skipping with 1323 Mark McLaughlin 00:50:15,100 --> 00:50:18,380 the jump rope and ice skater jumps, 1324 Mark McLaughlin 00:50:19,120 --> 00:50:20,120 pogo jumps. 1325 Mark McLaughlin 00:50:21,520 --> 00:50:23,580 I mean, just a lot of low -level things. 1326 Mark McLaughlin 00:50:23,800 --> 00:50:25,840 And then even within the gymnastics program, 1327 Mark McLaughlin 00:50:26,120 --> 00:50:29,900 there is quite a bit or there can be quite a 1328 Mark McLaughlin 00:50:29,900 --> 00:50:32,120 bit of jumping if guys are trying to do back 1329 Mark McLaughlin 00:50:32,120 --> 00:50:33,180 flips consistently. 1330 Mark McLaughlin 00:50:33,780 --> 00:50:35,720 And so just organically, 1331 Mark McLaughlin 00:50:35,720 --> 00:50:38,020 they're getting a lot of it. 1332 Mark McLaughlin 00:50:38,320 --> 00:50:40,620 And so that's kind of how we started it out. 1333 Mark McLaughlin 00:50:41,240 --> 00:50:44,400 And then like into his junior year, 1334 Mark McLaughlin 00:50:45,160 --> 00:50:48,220 then it became a little bit more structured. 1335 Mark McLaughlin 00:50:48,640 --> 00:50:49,760 So, okay, 1336 Mark McLaughlin 00:50:49,820 --> 00:50:55,280 we're going to do two or three series of 30 1337 Mark McLaughlin 00:50:55,280 --> 00:50:59,840 box jumps at varying heights with specific 1338 Mark McLaughlin 00:50:59,840 --> 00:51:00,740 rest periods. 1339 Mark McLaughlin 00:51:01,200 --> 00:51:02,400 But again, 1340 Mark McLaughlin 00:51:02,680 --> 00:51:06,000 just kind of basic jumping up and seeing how 1341 Mark McLaughlin 00:51:06,000 --> 00:51:08,060 he landed and all those types of things. 1342 Mark McLaughlin 00:51:09,000 --> 00:51:12,200 And then maybe we start going to some low 1343 Mark McLaughlin 00:51:12,200 --> 00:51:14,180 hurdle jumping. 1344 Mark McLaughlin 00:51:14,680 --> 00:51:17,900 So whether it be on a 7 or 12 inch hurdle, 1345 Mark McLaughlin 00:51:18,500 --> 00:51:21,800 working on some more reactive stuff off the 1346 Mark McLaughlin 00:51:21,800 --> 00:51:22,180 ground, 1347 Mark McLaughlin 00:51:22,680 --> 00:51:25,680 we may even go to a low depth jump from there 1348 Mark McLaughlin 00:51:25,680 --> 00:51:26,180 at the beginning. 1349 Mark McLaughlin 00:51:26,480 --> 00:51:30,120 So maybe dropping off a 6 or 12 inch box and 1350 Mark McLaughlin 00:51:30,120 --> 00:51:32,640 just teaching him how to kind of get off 1351 Mark McLaughlin 00:51:32,640 --> 00:51:32,940 there. 1352 Mark McLaughlin 00:51:33,820 --> 00:51:37,480 And more on a horizontal pattern with those 1353 Mark McLaughlin 00:51:37,480 --> 00:51:38,820 things at the beginning. 1354 Mark McLaughlin 00:51:38,820 --> 00:51:39,060 So I think that's a good thing. 1355 Mark McLaughlin 00:51:40,620 --> 00:51:46,220 I also would have them just practice dunking a 1356 Mark McLaughlin 00:51:46,220 --> 00:51:48,400 basketball if they could or trying to dunk it 1357 Mark McLaughlin 00:51:48,400 --> 00:51:51,540 with a tennis ball because they love it and 1358 Mark McLaughlin 00:51:51,540 --> 00:51:53,420 the intent is like extremely high. 1359 Mark McLaughlin 00:51:54,680 --> 00:51:55,780 And I mean, this past year, 1360 Mark McLaughlin 00:51:55,920 --> 00:51:58,600 I bought an adjustable hoop for the weight 1361 Mark McLaughlin 00:51:58,600 --> 00:51:58,920 room. 1362 Mark McLaughlin 00:52:00,420 --> 00:52:04,460 So we were doing different dunks and different 1363 Mark McLaughlin 00:52:04,460 --> 00:52:05,760 jumping activities. 1364 Mark McLaughlin 00:52:06,720 --> 00:52:07,640 And so, 1365 Mark McLaughlin 00:52:07,880 --> 00:52:11,080 but then kind of going back to Hunter and then 1366 Mark McLaughlin 00:52:11,080 --> 00:52:17,060 as he got into preparing for a senior year, 1367 Mark McLaughlin 00:52:17,220 --> 00:52:17,700 it was okay, 1368 Mark McLaughlin 00:52:17,720 --> 00:52:21,660 now we're going to do jump squats with 30, 1369 Mark McLaughlin 00:52:21,780 --> 00:52:24,900 40% of his back squat. 1370 Mark McLaughlin 00:52:25,520 --> 00:52:32,160 So now we're intensifying this and he's doing, 1371 Mark McLaughlin 00:52:32,800 --> 00:52:36,240 I'm tracking it with a bar monitor to make 1372 Mark McLaughlin 00:52:36,240 --> 00:52:37,800 sure that his speed is good. 1373 Mark McLaughlin 00:52:39,140 --> 00:52:40,760 And then we're starting to do depth jumps at 1374 Mark McLaughlin 00:52:40,760 --> 00:52:41,540 higher heights. 1375 Mark McLaughlin 00:52:41,760 --> 00:52:43,760 So we're going from, you know, 1376 Mark McLaughlin 00:52:43,820 --> 00:52:45,680 I think I started him at 18. 1377 Mark McLaughlin 00:52:46,100 --> 00:52:49,700 I think the highest that Joe I got at the end 1378 Mark McLaughlin 00:52:49,700 --> 00:52:52,380 was, I think he dropped off a 30 inch box. 1379 Mark McLaughlin 00:52:53,320 --> 00:52:58,300 And at first it would be drop down and jump 1380 Mark McLaughlin 00:52:58,300 --> 00:52:58,680 up. 1381 Mark McLaughlin 00:52:58,920 --> 00:53:00,840 And then as it got closer to the season, 1382 Mark McLaughlin 00:53:01,760 --> 00:53:02,280 I mean, I don't know, 1383 Mark McLaughlin 00:53:02,700 --> 00:53:05,120 specificity is really pertains here, 1384 Mark McLaughlin 00:53:05,220 --> 00:53:06,680 but then it was more of okay, 1385 Mark McLaughlin 00:53:06,800 --> 00:53:08,060 drop and then jump out. 1386 Mark McLaughlin 00:53:08,680 --> 00:53:12,440 And then okay, drop, 1387 Mark McLaughlin 00:53:12,520 --> 00:53:14,060 jump out and then jump up. 1388 Mark McLaughlin 00:53:14,740 --> 00:53:16,520 And so there was even more complexity. 1389 Mark McLaughlin 00:53:17,060 --> 00:53:19,220 And then we did at some point, 1390 Mark McLaughlin 00:53:19,300 --> 00:53:22,840 some hurdle bounding from higher hurdles. 1391 Mark McLaughlin 00:53:23,440 --> 00:53:27,080 I think he was doing 24 inches. 1392 Mark McLaughlin 00:53:27,160 --> 00:53:29,940 I think we were doing like five to six. 1393 Mark McLaughlin 00:53:30,880 --> 00:53:34,520 And we would do those to a sprint as well. 1394 Mark McLaughlin 00:53:35,800 --> 00:53:39,600 And so, you know, 1395 Mark McLaughlin 00:53:39,660 --> 00:53:42,020 that's kind of how we talked out at, 1396 Mark McLaughlin 00:53:42,160 --> 00:53:43,920 and that was like three weeks before that 1397 Mark McLaughlin 00:53:43,920 --> 00:53:45,480 competition that he went to. 1398 Mark McLaughlin 00:53:46,320 --> 00:53:47,640 And you could just, 1399 Mark McLaughlin 00:53:47,880 --> 00:53:49,640 like he could just tell by the way he was 1400 Mark McLaughlin 00:53:49,640 --> 00:53:52,660 moving and everything that his response to 1401 Mark McLaughlin 00:53:52,660 --> 00:53:54,880 this stuff was just like unbelievable. 1402 Mark McLaughlin 00:53:56,840 --> 00:54:00,560 So, you know, I knew that he was capable of, 1403 Mark McLaughlin 00:54:00,560 --> 00:54:02,640 you know, jumping quite far. 1404 Joel Smith 00:54:04,000 --> 00:54:04,200 Yeah, 1405 Joel Smith 00:54:04,260 --> 00:54:06,040 you mentioned the the low room hoop and it 1406 Joel Smith 00:54:06,040 --> 00:54:08,020 made me think any intent and it made me think 1407 Joel Smith 00:54:08,020 --> 00:54:09,140 a little bit of bench press. 1408 Joel Smith 00:54:09,320 --> 00:54:10,840 So it's almost like if you had to pick only 1409 Joel Smith 00:54:10,840 --> 00:54:13,380 two things for high school boys to do in 1410 Joel Smith 00:54:13,380 --> 00:54:15,540 training that they would be the most 1411 Joel Smith 00:54:15,540 --> 00:54:16,660 passionate about doing. 1412 Joel Smith 00:54:16,880 --> 00:54:19,100 I feel like bench press and low room dunks 1413 Joel Smith 00:54:19,100 --> 00:54:20,740 maybe trying to dunk on each other. 1414 Joel Smith 00:54:20,940 --> 00:54:22,420 Like one guy tries to block it and one guy 1415 Joel Smith 00:54:22,420 --> 00:54:23,000 tries to dunk. 1416 Joel Smith 00:54:24,040 --> 00:54:25,560 That might be the that might be the two. 1417 Joel Smith 00:54:25,740 --> 00:54:27,700 I think that might be a solid two to put in 1418 Joel Smith 00:54:27,700 --> 00:54:29,240 the training program for a lot of individuals. 1419 Joel Smith 00:54:29,440 --> 00:54:30,760 You got the lower and upper body, you know, 1420 Joel Smith 00:54:30,760 --> 00:54:32,940 and the the intent is going to be there. 1421 Mark McLaughlin 00:54:34,000 --> 00:54:34,400 Yeah. 1422 Mark McLaughlin 00:54:34,680 --> 00:54:35,400 Oh my God. 1423 Mark McLaughlin 00:54:35,860 --> 00:54:35,880 Yeah. 1424 Mark McLaughlin 00:54:36,220 --> 00:54:39,040 I mean, I grew up with three younger brothers. 1425 Mark McLaughlin 00:54:39,280 --> 00:54:41,440 We had a dunk who it would raise from like 1426 Mark McLaughlin 00:54:41,440 --> 00:54:42,840 eight and a half to, you know, 1427 Mark McLaughlin 00:54:42,920 --> 00:54:43,940 nine and a half feet. 1428 Mark McLaughlin 00:54:44,140 --> 00:54:46,820 And, you know, you would watch Julia serving, 1429 Mark McLaughlin 00:54:46,840 --> 00:54:49,440 you know, dunk on somebody, then, you know, 1430 Mark McLaughlin 00:54:49,460 --> 00:54:51,380 you're trying to go out and dunk on your 1431 Mark McLaughlin 00:54:51,380 --> 00:54:53,880 brother, you know, the same way he did it. 1432 Mark McLaughlin 00:54:54,100 --> 00:54:57,460 And so these, yeah, these kids, I mean, it's, 1433 Mark McLaughlin 00:54:57,460 --> 00:54:58,160 it's fun. 1434 Mark McLaughlin 00:54:58,380 --> 00:55:01,220 And like you said, those two things, I think, 1435 Mark McLaughlin 00:55:01,400 --> 00:55:02,020 yeah, you could have, 1436 Mark McLaughlin 00:55:02,140 --> 00:55:04,720 you could run your bowl training based off of 1437 Mark McLaughlin 00:55:04,720 --> 00:55:05,480 those two things. 1438 Joel Smith 00:55:06,000 --> 00:55:06,980 I think it would be, you know, 1439 Joel Smith 00:55:07,040 --> 00:55:07,820 it would be so interesting. 1440 Joel Smith 00:55:07,960 --> 00:55:11,060 Back when I did my master's thesis was on, 1441 Joel Smith 00:55:11,200 --> 00:55:13,440 it basically the role of intent in how does it 1442 Joel Smith 00:55:13,440 --> 00:55:14,300 change the depth jump. 1443 Joel Smith 00:55:14,440 --> 00:55:16,760 I had people just do a depth jump and just 1444 Joel Smith 00:55:16,760 --> 00:55:17,740 jump as high as you can. 1445 Joel Smith 00:55:17,860 --> 00:55:19,560 Like you're not trying to go over a hurdle or 1446 Joel Smith 00:55:19,560 --> 00:55:20,040 touch anything. 1447 Joel Smith 00:55:20,180 --> 00:55:23,420 You just jump in space and then the other 1448 Joel Smith 00:55:23,420 --> 00:55:25,520 constraints were as you jump over a hurdle or 1449 Joel Smith 00:55:25,520 --> 00:55:26,720 you jump up and touch a vertex. 1450 Joel Smith 00:55:27,400 --> 00:55:28,540 And when there's, 1451 Joel Smith 00:55:28,540 --> 00:55:30,180 when there's goals or an intention, 1452 Joel Smith 00:55:30,440 --> 00:55:31,980 you jump higher or faster. 1453 Joel Smith 00:55:32,580 --> 00:55:35,280 But it would have been interesting to do a 1454 Joel Smith 00:55:35,280 --> 00:55:36,780 meaningful constraint, you know? 1455 Joel Smith 00:55:37,140 --> 00:55:38,600 Like, okay, here's a hoop. 1456 Joel Smith 00:55:39,080 --> 00:55:40,080 Now let's do it. 1457 Joel Smith 00:55:40,200 --> 00:55:40,440 All right. 1458 Joel Smith 00:55:40,480 --> 00:55:41,880 Now here's a hoop and someone's going to try 1459 Joel Smith 00:55:41,880 --> 00:55:42,620 to block you. 1460 Joel Smith 00:55:42,720 --> 00:55:43,240 You know, I just, 1461 Joel Smith 00:55:43,360 --> 00:55:45,360 I don't know if I can capture that in the lab. 1462 Joel Smith 00:55:45,740 --> 00:55:46,680 But, and that, 1463 Joel Smith 00:55:46,680 --> 00:55:48,540 but that would be so interesting to see 1464 Joel Smith 00:55:48,540 --> 00:55:50,260 because I would be willing to bet that for, 1465 Joel Smith 00:55:50,360 --> 00:55:52,800 especially if you've played basketball and 1466 Joel Smith 00:55:52,800 --> 00:55:54,200 it's not just a vertex, 1467 Joel Smith 00:55:54,360 --> 00:55:56,220 like it's a hoop and someone's going to try to 1468 Joel Smith 00:55:56,220 --> 00:55:56,840 block you. 1469 Joel Smith 00:55:57,000 --> 00:55:57,180 Like, 1470 Joel Smith 00:55:57,500 --> 00:55:58,980 I think there's going to be some higher rate 1471 Joel Smith 00:55:58,980 --> 00:56:00,160 of force development there. 1472 Joel Smith 00:56:00,160 --> 00:56:01,620 And that's the contact. 1473 Mark McLaughlin 00:56:03,000 --> 00:56:03,860 Yeah, I mean, 1474 Mark McLaughlin 00:56:04,300 --> 00:56:06,680 so we have I have two tether balls at the 1475 Mark McLaughlin 00:56:06,680 --> 00:56:10,360 school that I throw over the power racks and I 1476 Mark McLaughlin 00:56:10,360 --> 00:56:13,180 pull them up, and I'll have kids, you know, 1477 Mark McLaughlin 00:56:13,200 --> 00:56:15,220 run and jump up and try to head those, 1478 Mark McLaughlin 00:56:15,440 --> 00:56:17,120 you know, like a soccer header. 1479 Mark McLaughlin 00:56:18,180 --> 00:56:20,120 So the intent on that, 1480 Mark McLaughlin 00:56:20,780 --> 00:56:23,160 like you haven't just jumped up and try to 1481 Mark McLaughlin 00:56:23,160 --> 00:56:24,900 touch the top of the power rack, 1482 Mark McLaughlin 00:56:25,200 --> 00:56:28,360 then you put the ball up there and watch them, 1483 Mark McLaughlin 00:56:28,960 --> 00:56:30,640 like how they look at the ball, 1484 Mark McLaughlin 00:56:31,380 --> 00:56:33,640 like their run up to, I mean, 1485 Mark McLaughlin 00:56:33,760 --> 00:56:37,300 it's like it looks like it's the intent has 1486 Mark McLaughlin 00:56:37,300 --> 00:56:39,340 gone up like a thousand exponentially, 1487 Mark McLaughlin 00:56:39,340 --> 00:56:43,600 just simply hanging a little something up 1488 Mark McLaughlin 00:56:43,600 --> 00:56:46,820 there to try to get them to attain. 1489 Mark McLaughlin 00:56:47,920 --> 00:56:49,000 It's like, 1490 Mark McLaughlin 00:56:49,040 --> 00:56:51,340 why wouldn't you try to expose and that's why 1491 Mark McLaughlin 00:56:51,340 --> 00:56:53,320 play and go back to this. 1492 Mark McLaughlin 00:56:53,500 --> 00:56:55,720 That's why within the play structure with your 1493 Mark McLaughlin 00:56:55,720 --> 00:56:58,160 friends, like that's constantly there. 1494 Joel Smith 00:57:00,140 --> 00:57:00,800 Yeah. 1495 Joel Smith 00:57:00,080 --> 00:57:02,200 Yeah, absolutely. 1496 Joel Smith 00:57:02,620 --> 00:57:05,960 And that's where this has gradually hit me 1497 Joel Smith 00:57:05,960 --> 00:57:07,000 more and more each year, 1498 Joel Smith 00:57:07,180 --> 00:57:10,180 but weighing everything done in training 1499 Joel Smith 00:57:10,180 --> 00:57:13,260 against, especially like agility, 1500 Joel Smith 00:57:13,720 --> 00:57:15,920 change of direction, like short speed stuff, 1501 Joel Smith 00:57:16,540 --> 00:57:20,060 weighing whatever you do against what you see 1502 Joel Smith 00:57:20,060 --> 00:57:21,440 happening in a game, you know, 1503 Joel Smith 00:57:21,520 --> 00:57:24,520 the intensity and the speed and everything. 1504 Joel Smith 00:57:24,880 --> 00:57:27,440 And it's like, just because, you know, 1505 Joel Smith 00:57:27,440 --> 00:57:30,920 if I'm doing like an agility drill of some 1506 Joel Smith 00:57:30,920 --> 00:57:32,100 sort with some cones laid out, 1507 Joel Smith 00:57:32,200 --> 00:57:34,300 and just because I might make a cut that is, 1508 Joel Smith 00:57:34,440 --> 00:57:35,580 you know, quote unquote, correct, 1509 Joel Smith 00:57:36,500 --> 00:57:39,360 if it's 10% slower than what I did at the 1510 Joel Smith 00:57:39,360 --> 00:57:40,140 game, I don't know, 1511 Joel Smith 00:57:40,200 --> 00:57:41,800 sometimes I just think about the stimulation 1512 Joel Smith 00:57:41,800 --> 00:57:43,720 and what my body is getting out of that thing, 1513 Joel Smith 00:57:44,400 --> 00:57:47,060 you know, versus actual game, game speed, 1514 Joel Smith 00:57:47,460 --> 00:57:47,660 game, 1515 Joel Smith 00:57:48,140 --> 00:57:50,020 or just things that are there that are motivating 1516 Joel Smith 00:57:50,020 --> 00:57:51,920 or just finding something in that drill that 1517 Joel Smith 00:57:51,920 --> 00:57:55,580 is motivating enough to get that extra power 1518 Joel Smith 00:57:55,580 --> 00:57:56,740 output to adapt to. 1519 Mark McLaughlin 00:57:58,000 --> 00:57:58,180 Yeah, 1520 Mark McLaughlin 00:57:58,200 --> 00:58:00,380 I don't know if you're if you follow hockey at 1521 Mark McLaughlin 00:58:00,380 --> 00:58:00,620 all. 1522 Mark McLaughlin 00:58:01,180 --> 00:58:04,260 But there was a hockey players from Russia, 1523 Mark McLaughlin 00:58:04,480 --> 00:58:05,420 Pavel Dotsuk. 1524 Mark McLaughlin 00:58:06,180 --> 00:58:07,700 They call him the magic man. 1525 Mark McLaughlin 00:58:08,640 --> 00:58:13,540 And if people don't follow Mark O'Sullivan on 1526 Mark McLaughlin 00:58:13,540 --> 00:58:15,800 Twitter, like I would highly recommend it. 1527 Mark McLaughlin 00:58:16,340 --> 00:58:21,380 He's a researcher in Norway right now. 1528 Mark McLaughlin 00:58:21,560 --> 00:58:23,160 I think he's originally from Ireland. 1529 Mark McLaughlin 00:58:23,940 --> 00:58:26,380 But him and a colleague did a study on Pavel. 1530 Mark McLaughlin 00:58:26,720 --> 00:58:30,220 How he how Pavel learned hockey growing up in 1531 Mark McLaughlin 00:58:30,220 --> 00:58:31,580 the Soviet Union. 1532 Mark McLaughlin 00:58:32,000 --> 00:58:35,960 And so one of the games so Pavel liked to when 1533 Mark McLaughlin 00:58:35,960 --> 00:58:38,260 he was playing with his with his friends, 1534 Mark McLaughlin 00:58:38,780 --> 00:58:41,680 like they tried to make the game the 1535 Mark McLaughlin 00:58:41,680 --> 00:58:43,960 constraint they put on themselves to make it 1536 Mark McLaughlin 00:58:43,960 --> 00:58:45,680 harder or more and more enjoyable. 1537 Mark McLaughlin 00:58:46,280 --> 00:58:49,740 Like it's extremely fascinating. 1538 Mark McLaughlin 00:58:49,740 --> 00:58:52,240 And so one of the things that Pavel liked to 1539 Mark McLaughlin 00:58:52,240 --> 00:58:56,200 do was he liked to play ice hockey and felt 1540 Mark McLaughlin 00:58:56,200 --> 00:58:59,780 boots on the ice and he played with a bouncy 1541 Mark McLaughlin 00:58:59,780 --> 00:59:00,180 ball. 1542 Mark McLaughlin 00:59:01,500 --> 00:59:04,820 And so it was it was creating, you know, 1543 Mark McLaughlin 00:59:04,880 --> 00:59:07,300 a totally different game that they had that he 1544 Mark McLaughlin 00:59:07,300 --> 00:59:09,900 had to start and stop differently. 1545 Mark McLaughlin 00:59:10,680 --> 00:59:13,720 And so Mark O'Sullivan and I forget the guy's 1546 Mark McLaughlin 00:59:13,720 --> 00:59:15,040 name that wrote the paper with them, 1547 Mark McLaughlin 00:59:15,040 --> 00:59:18,100 but they did a full research study on these 1548 Mark McLaughlin 00:59:18,100 --> 00:59:20,600 constraints and economic constraints. 1549 Mark McLaughlin 00:59:20,920 --> 00:59:22,120 And, you know, 1550 Mark McLaughlin 00:59:22,160 --> 00:59:24,140 they didn't have a lot of money for sticks. 1551 Mark McLaughlin 00:59:24,900 --> 00:59:26,540 So Pavel, you know, 1552 Mark McLaughlin 00:59:26,540 --> 00:59:28,740 he didn't do a lot of slap shots because if 1553 Mark McLaughlin 00:59:28,740 --> 00:59:29,420 his stick broke, 1554 Mark McLaughlin 00:59:29,420 --> 00:59:31,300 he didn't know when he would get another one. 1555 Mark McLaughlin 00:59:31,800 --> 00:59:35,720 So that economic constraint was an advantage 1556 Mark McLaughlin 00:59:35,720 --> 00:59:38,720 for him on how he built his his game. 1557 Mark McLaughlin 00:59:39,360 --> 00:59:43,660 And so I constantly think about this on the 1558 Mark McLaughlin 00:59:43,660 --> 00:59:45,340 kids and how we're training them, 1559 Mark McLaughlin 00:59:45,900 --> 00:59:49,260 like trying to put or have them put their own 1560 Mark McLaughlin 00:59:49,260 --> 00:59:52,440 constraints within some of these things to 1561 Mark McLaughlin 00:59:52,440 --> 00:59:54,460 just give them a totally different experience. 1562 Mark McLaughlin 00:59:55,260 --> 00:59:55,260 Yeah, 1563 Mark McLaughlin 00:59:55,320 --> 00:59:57,360 kind of like what you and I were talking about, 1564 Mark McLaughlin 00:59:57,460 --> 01:00:00,080 about the the five rules that you were working 1565 Mark McLaughlin 01:00:00,080 --> 01:00:01,800 working with on the high jump. 1566 Joel Smith 01:00:05,000 --> 01:00:07,180 Today's podcast is sponsored by the Pliyomat. 1567 Joel Smith 01:00:07,680 --> 01:00:09,420 The Pliyomat is not only an incredible 1568 Joel Smith 01:00:09,420 --> 01:00:11,780 vertical jump and reactive strength index 1569 Joel Smith 01:00:11,780 --> 01:00:12,960 testing device, 1570 Joel Smith 01:00:13,340 --> 01:00:15,720 but it also is an incredible training device. 1571 Joel Smith 01:00:16,200 --> 01:00:18,220 The Pliyomat not only allows single response 1572 Joel Smith 01:00:18,220 --> 01:00:18,700 jumps, 1573 Joel Smith 01:00:18,840 --> 01:00:21,680 but also the chaining of multiple mats together 1574 Joel Smith 01:00:21,680 --> 01:00:24,340 so you can use it for bounding multiple series 1575 Joel Smith 01:00:24,340 --> 01:00:25,100 of hurdle hops. 1576 Joel Smith 01:00:25,500 --> 01:00:26,700 You can get not only height, 1577 Joel Smith 01:00:26,840 --> 01:00:29,180 but reactive strength for a multi -jump 1578 Joel Smith 01:00:29,180 --> 01:00:29,980 situation. 1579 Joel Smith 01:00:30,300 --> 01:00:31,400 It's an incredible, again, 1580 Joel Smith 01:00:31,480 --> 01:00:33,320 testing and training tool and you can learn 1581 Joel Smith 01:00:33,320 --> 01:00:35,460 more at pliyomat .net. 1582 Joel Smith 01:00:37,000 --> 01:00:38,140 Yeah, yeah, for sure. 1583 Joel Smith 01:00:38,420 --> 01:00:39,220 It is, you know, 1584 Joel Smith 01:00:39,260 --> 01:00:40,840 it's funny because actually that was, um, 1585 Joel Smith 01:00:41,480 --> 01:00:44,720 like there's the gift of inaccessibility so 1586 Joel Smith 01:00:44,720 --> 01:00:46,400 many times, like even high jump, 1587 Joel Smith 01:00:46,600 --> 01:00:50,660 we spent more time doing, um, you know, that, 1588 Joel Smith 01:00:50,680 --> 01:00:50,820 uh, 1589 Joel Smith 01:00:51,180 --> 01:00:52,780 constraint based jump drill to warm up where 1590 Joel Smith 01:00:52,780 --> 01:00:54,560 we just did four or five different types of 1591 Joel Smith 01:00:54,560 --> 01:00:55,000 high jump. 1592 Joel Smith 01:00:55,360 --> 01:00:56,540 And every time you completed them, 1593 Joel Smith 01:00:56,580 --> 01:00:57,140 we'd raise the bar. 1594 Joel Smith 01:00:57,280 --> 01:00:59,840 It was, um, just the, the area, 1595 Joel Smith 01:00:59,840 --> 01:01:00,760 it had just rained. 1596 Joel Smith 01:01:00,880 --> 01:01:02,640 And so I didn't want them doing circle running 1597 Joel Smith 01:01:02,640 --> 01:01:03,820 drills, uh, 1598 Joel Smith 01:01:03,880 --> 01:01:05,600 to warm up with just their tennis shoes on. 1599 Joel Smith 01:01:05,720 --> 01:01:07,140 Usually I do those with tennis shoes. 1600 Joel Smith 01:01:07,500 --> 01:01:09,100 I could have had them do it their spikes on, 1601 Joel Smith 01:01:09,160 --> 01:01:09,940 but I was like, you know, 1602 Joel Smith 01:01:10,000 --> 01:01:11,000 I'm just going to take advantage of, 1603 Joel Smith 01:01:11,000 --> 01:01:12,140 we're just going to put the spikes on and have 1604 Joel Smith 01:01:12,140 --> 01:01:12,640 some fun. 1605 Joel Smith 01:01:13,060 --> 01:01:14,520 And you know, it's, it's those, 1606 Joel Smith 01:01:14,700 --> 01:01:17,700 sometimes the environment or rainy day or 1607 Joel Smith 01:01:17,700 --> 01:01:20,520 whatever it is, uh, even, you know, um, 1608 Joel Smith 01:01:20,660 --> 01:01:23,080 when I was, um, my first depth jump program. 1609 Joel Smith 01:01:23,240 --> 01:01:25,000 So speaking of early intensification, 1610 Joel Smith 01:01:25,280 --> 01:01:28,860 you mentioned, you mentioned that you, 1611 Joel Smith 01:01:28,960 --> 01:01:29,420 you know, you, 1612 Joel Smith 01:01:29,420 --> 01:01:31,040 you're holding off like the highest depth 1613 Joel Smith 01:01:31,040 --> 01:01:32,080 jumps till later on. 1614 Joel Smith 01:01:32,720 --> 01:01:34,300 And so I, um, 1615 Joel Smith 01:01:34,500 --> 01:01:36,320 I had done like the high repetition jump 1616 Joel Smith 01:01:36,320 --> 01:01:39,060 programs earlier in my like freshman year of 1617 Joel Smith 01:01:39,060 --> 01:01:40,340 high school, like eighth grade, 1618 Joel Smith 01:01:40,460 --> 01:01:41,280 like the arrow alert, 1619 Joel Smith 01:01:41,580 --> 01:01:44,160 like like the do 150 squat jumps type thing. 1620 Joel Smith 01:01:44,540 --> 01:01:44,800 Well, 1621 Joel Smith 01:01:44,860 --> 01:01:47,020 what's interesting is people would see a program 1622 Joel Smith 01:01:47,020 --> 01:01:48,960 like arrow art where it's just like the only 1623 Joel Smith 01:01:48,960 --> 01:01:51,900 way up is numbers and say, Oh, 1624 Joel Smith 01:01:51,920 --> 01:01:52,800 that's a horrible program. 1625 Joel Smith 01:01:52,940 --> 01:01:53,920 It's just going to destroy your knees. 1626 Joel Smith 01:01:54,160 --> 01:01:54,680 Well, 1627 Joel Smith 01:01:54,820 --> 01:01:56,560 I actually never made it through the whole 1628 Joel Smith 01:01:56,560 --> 01:01:56,980 program, 1629 Joel Smith 01:01:56,980 --> 01:01:59,000 but the first two or three or four weeks of 1630 Joel Smith 01:01:59,000 --> 01:02:01,200 the program actually gained quite a bit on my 1631 Joel Smith 01:02:01,200 --> 01:02:03,620 jumping because it was, wasn't absurd yet. 1632 Joel Smith 01:02:03,880 --> 01:02:05,500 You know, and it's like, yeah, do it. 1633 Joel Smith 01:02:05,920 --> 01:02:07,440 If you haven't been trained, like, I mean, 1634 Joel Smith 01:02:07,580 --> 01:02:08,880 for me, I hadn't been squat trained. 1635 Joel Smith 01:02:08,980 --> 01:02:09,260 So yeah, 1636 Joel Smith 01:02:09,320 --> 01:02:11,500 doing two sets of 30 or two sets of 40, 1637 Joel Smith 01:02:11,620 --> 01:02:14,140 like half squat body weight jumps was actually 1638 Joel Smith 01:02:14,140 --> 01:02:15,220 really, really good for me. 1639 Joel Smith 01:02:15,440 --> 01:02:16,820 Once it got up to a certain number, 1640 Joel Smith 01:02:16,980 --> 01:02:17,660 it was too much. 1641 Joel Smith 01:02:18,000 --> 01:02:19,580 But, um, anyways, I, 1642 Joel Smith 01:02:19,700 --> 01:02:21,300 I got this book called the science of jumping 1643 Joel Smith 01:02:21,300 --> 01:02:21,820 or program. 1644 Joel Smith 01:02:21,960 --> 01:02:23,140 I think it's probably still out there. 1645 Joel Smith 01:02:23,360 --> 01:02:28,420 It's, I mean, this was like 1999 or 2000. 1646 Joel Smith 01:02:28,420 --> 01:02:30,460 And it was a depth jump program. 1647 Joel Smith 01:02:30,520 --> 01:02:31,580 Basically it was like, 1648 Joel Smith 01:02:31,580 --> 01:02:32,720 and it had some stuff you'd mentioned, 1649 Joel Smith 01:02:32,960 --> 01:02:34,600 like depth jump to long jump was in there. 1650 Joel Smith 01:02:34,900 --> 01:02:36,760 Um, also depth jump variations. 1651 Joel Smith 01:02:37,400 --> 01:02:39,260 That was the program that actually told me 1652 Joel Smith 01:02:39,260 --> 01:02:41,700 don't do a, uh, like distance running. 1653 Joel Smith 01:02:41,820 --> 01:02:43,880 If you are vertical gains and up until then I 1654 Joel Smith 01:02:43,880 --> 01:02:46,120 like love distance running because my dad did 1655 Joel Smith 01:02:46,120 --> 01:02:46,900 it and I did it. 1656 Joel Smith 01:02:46,900 --> 01:02:48,620 I mean, I wasn't like 30 miles a week, 1657 Joel Smith 01:02:48,720 --> 01:02:49,200 but I was running. 1658 Joel Smith 01:02:49,320 --> 01:02:50,880 I'd go out and run like two or three miles at 1659 Joel Smith 01:02:50,880 --> 01:02:51,660 a time in eighth grade. 1660 Joel Smith 01:02:51,660 --> 01:02:53,660 And so stop doing that. 1661 Joel Smith 01:02:54,240 --> 01:02:56,940 Uh, I do love caveat though with the aerobic. 1662 Joel Smith 01:02:56,940 --> 01:02:59,800 I do tempo, tempo sprints for me are, 1663 Joel Smith 01:02:59,800 --> 01:03:01,820 are especially over hurdles where it's kind of 1664 Joel Smith 01:03:01,820 --> 01:03:02,100 fun. 1665 Joel Smith 01:03:02,680 --> 01:03:03,740 That is my bread and butter, 1666 Joel Smith 01:03:03,900 --> 01:03:06,900 like seven by 200 over hurdles at like tempo 1667 Joel Smith 01:03:06,900 --> 01:03:07,240 pace. 1668 Joel Smith 01:03:07,480 --> 01:03:09,420 That's, that's my jam helps me recover. 1669 Joel Smith 01:03:09,860 --> 01:03:13,400 But anyways, the, the depth jump, 1670 Joel Smith 01:03:13,520 --> 01:03:15,480 I had the economic constraint of, well, 1671 Joel Smith 01:03:15,620 --> 01:03:18,080 my dad built these boxes for me that were 1672 Joel Smith 01:03:18,080 --> 01:03:19,760 like, not the world's greatest boxes, 1673 Joel Smith 01:03:19,760 --> 01:03:21,020 but I basically had two heights. 1674 Joel Smith 01:03:21,140 --> 01:03:22,640 So I didn't have like nice adjustments, 1675 Joel Smith 01:03:22,640 --> 01:03:25,640 but so I had to be kind of specific when I 1676 Joel Smith 01:03:25,640 --> 01:03:27,240 wanted to make the jump to the bigger box, 1677 Joel Smith 01:03:27,340 --> 01:03:29,540 but I started to figure out, 1678 Joel Smith 01:03:29,720 --> 01:03:31,840 and this is just me in my backyard on grass. 1679 Joel Smith 01:03:32,580 --> 01:03:34,660 And I started to figure out on my own, 1680 Joel Smith 01:03:35,040 --> 01:03:36,920 like I will jump higher if, oh, hey, 1681 Joel Smith 01:03:36,960 --> 01:03:38,260 there's a tree branch over here. 1682 Joel Smith 01:03:38,880 --> 01:03:41,200 If I go jump up and try to touch this tree 1683 Joel Smith 01:03:41,200 --> 01:03:43,740 branch, I think it feels more explosive. 1684 Joel Smith 01:03:43,940 --> 01:03:46,180 And so I would just like drag the boxes over 1685 Joel Smith 01:03:46,180 --> 01:03:48,940 to a tree and whatever branch seemed 1686 Joel Smith 01:03:48,940 --> 01:03:49,500 attainable, 1687 Joel Smith 01:03:49,500 --> 01:03:51,100 I would just go and jump and try to touch 1688 Joel Smith 01:03:51,100 --> 01:03:51,340 that. 1689 Joel Smith 01:03:51,420 --> 01:03:51,680 And you know, 1690 Joel Smith 01:03:51,760 --> 01:03:53,780 and then maybe I'd find it would change on the 1691 Joel Smith 01:03:53,780 --> 01:03:55,780 day because, you know, it might rain, 1692 Joel Smith 01:03:55,920 --> 01:03:57,060 the tree branches are hanging lower, 1693 Joel Smith 01:03:57,260 --> 01:03:58,400 the tree grows or whatever. 1694 Joel Smith 01:03:58,660 --> 01:04:00,500 Like, but it's just kind of funny because, 1695 Joel Smith 01:04:00,820 --> 01:04:02,000 but I'll tell you, like, 1696 Joel Smith 01:04:02,160 --> 01:04:03,080 I think there was something about that 1697 Joel Smith 01:04:03,080 --> 01:04:04,840 autonomy and that program too, 1698 Joel Smith 01:04:04,940 --> 01:04:05,980 and kind of making it my own. 1699 Joel Smith 01:04:06,220 --> 01:04:07,580 I mean, on that program, 1700 Joel Smith 01:04:07,580 --> 01:04:10,760 I went from getting maybe my wrist, 1701 Joel Smith 01:04:10,860 --> 01:04:12,240 this is at age 16. 1702 Joel Smith 01:04:12,520 --> 01:04:14,780 My wrist probably like maybe a couple inches 1703 Joel Smith 01:04:14,780 --> 01:04:15,400 over the rim, 1704 Joel Smith 01:04:15,440 --> 01:04:18,840 maybe three inches over the rim to elbow at 1705 Joel Smith 01:04:18,840 --> 01:04:21,400 the rim in about maybe like a, 1706 Joel Smith 01:04:22,040 --> 01:04:23,700 I would say about a three or four month time 1707 Joel Smith 01:04:23,700 --> 01:04:26,220 span with like the depth jumped. 1708 Joel Smith 01:04:26,460 --> 01:04:27,620 I would say maybe I was, 1709 Joel Smith 01:04:27,700 --> 01:04:28,880 I'll give myself a little more credit before 1710 Joel Smith 01:04:28,880 --> 01:04:29,500 on a good day. 1711 Joel Smith 01:04:29,520 --> 01:04:31,560 Maybe I could have got my wrist like maybe 1712 Joel Smith 01:04:31,560 --> 01:04:34,200 three or four inches over, but it was, I mean, 1713 Joel Smith 01:04:34,220 --> 01:04:36,200 it was unbelievable how much I improved in a 1714 Joel Smith 01:04:36,200 --> 01:04:36,940 short period of time. 1715 Joel Smith 01:04:36,940 --> 01:04:39,240 And I do think the program and the buy into 1716 Joel Smith 01:04:39,240 --> 01:04:40,240 the program was substantial, 1717 Joel Smith 01:04:40,240 --> 01:04:41,720 but there was also something to, oh, 1718 Joel Smith 01:04:41,740 --> 01:04:44,680 another thing I did was they had medicine ball 1719 Joel Smith 01:04:44,680 --> 01:04:47,640 throws and vertical medicine ball throws. 1720 Joel Smith 01:04:47,640 --> 01:04:48,500 And in the backyard, 1721 Joel Smith 01:04:48,900 --> 01:04:51,460 I had like these kind of telephone pole lines 1722 Joel Smith 01:04:51,460 --> 01:04:52,460 that I was a weird neighbor. 1723 Joel Smith 01:04:52,560 --> 01:04:53,840 I didn't throw it. 1724 Joel Smith 01:04:53,860 --> 01:04:55,120 I didn't throw it over them. 1725 Joel Smith 01:04:55,300 --> 01:04:56,240 I think that would have been silly. 1726 Joel Smith 01:04:56,380 --> 01:04:57,360 I might have tried to once, 1727 Joel Smith 01:04:57,540 --> 01:04:59,160 but I always tried to throw it like up to the 1728 Joel Smith 01:04:59,160 --> 01:05:00,540 line, like wherever the line was, 1729 Joel Smith 01:05:00,620 --> 01:05:02,980 I would try to just throw it up, you know, 1730 Joel Smith 01:05:03,060 --> 01:05:04,540 to the level of the line. 1731 Joel Smith 01:05:04,740 --> 01:05:07,360 And so I had a lot of stuff kind of like that. 1732 Joel Smith 01:05:07,560 --> 01:05:08,040 Funny enough. 1733 Joel Smith 01:05:08,340 --> 01:05:09,220 And, you know, 1734 Joel Smith 01:05:09,260 --> 01:05:11,460 in the hindsight of being better at my sport, 1735 Joel Smith 01:05:11,500 --> 01:05:13,140 which I was trying to dunk for basketball, 1736 Joel Smith 01:05:13,400 --> 01:05:15,940 I should have had constraints for basketball. 1737 Joel Smith 01:05:16,700 --> 01:05:18,480 But I ended up becoming a high jumper. 1738 Joel Smith 01:05:18,700 --> 01:05:19,340 So I guess, you know, 1739 Joel Smith 01:05:19,380 --> 01:05:20,540 it all worked itself out. 1740 Joel Smith 01:05:20,840 --> 01:05:22,300 But I always loved those stories. 1741 Joel Smith 01:05:22,420 --> 01:05:23,100 Also reminds me too, 1742 Joel Smith 01:05:23,260 --> 01:05:24,800 just one other thing quickly is the book of 1743 Joel Smith 01:05:24,800 --> 01:05:25,040 balance. 1744 Joel Smith 01:05:25,480 --> 01:05:25,580 Yeah. 1745 Joel Smith 01:05:26,340 --> 01:05:27,740 It was one of the first books I read on 1746 Joel Smith 01:05:27,740 --> 01:05:28,500 training and performance. 1747 Joel Smith 01:05:28,740 --> 01:05:31,780 It was like the fastest table tennis player in 1748 Joel Smith 01:05:31,780 --> 01:05:32,400 all of England, 1749 Joel Smith 01:05:33,000 --> 01:05:35,560 like the fastest meaning like literally his 1750 Joel Smith 01:05:35,560 --> 01:05:37,120 hand looked like it was probably like in the 1751 Joel Smith 01:05:37,120 --> 01:05:38,600 matrix or something where it's like, 1752 Joel Smith 01:05:38,680 --> 01:05:40,700 it's just like so fast back and forth. 1753 Joel Smith 01:05:41,260 --> 01:05:45,160 That guy grew up playing where the room wasn't 1754 Joel Smith 01:05:45,160 --> 01:05:45,660 big enough. 1755 Joel Smith 01:05:45,900 --> 01:05:47,000 And so he didn't, 1756 Joel Smith 01:05:47,040 --> 01:05:49,460 he had to literally just butt up against the 1757 Joel Smith 01:05:49,460 --> 01:05:52,080 table and he didn't have the luxury of like 1758 Joel Smith 01:05:52,080 --> 01:05:54,220 doing those big jumping shots that you see 1759 Joel Smith 01:05:54,220 --> 01:05:55,180 like in the highlight reels. 1760 Joel Smith 01:05:55,260 --> 01:05:57,300 He just had to react faster. 1761 Joel Smith 01:05:57,640 --> 01:06:00,040 And that's why he was so fast. 1762 Joel Smith 01:06:00,200 --> 01:06:01,600 It was an economic constraint. 1763 Joel Smith 01:06:01,820 --> 01:06:04,000 And I like those are so cool because those are 1764 Joel Smith 01:06:04,000 --> 01:06:04,740 like the underdog. 1765 Joel Smith 01:06:04,800 --> 01:06:05,540 So it's like Rocky. 1766 Joel Smith 01:06:05,760 --> 01:06:07,260 It's like Rocky training in Siberia. 1767 Joel Smith 01:06:07,420 --> 01:06:09,040 Hey, what do I got here to train with? 1768 Joel Smith 01:06:09,220 --> 01:06:10,980 You know, there's something that's just, 1769 Joel Smith 01:06:11,240 --> 01:06:13,640 it's a story and we don't talk about those 1770 Joel Smith 01:06:13,640 --> 01:06:16,400 things in training nearly as much as we should 1771 Joel Smith 01:06:16,400 --> 01:06:18,300 because that's what makes so much of it fun 1772 Joel Smith 01:06:18,300 --> 01:06:18,900 and meaningful. 1773 Joel Smith 01:06:18,900 --> 01:06:19,420 And oh, hey, 1774 Joel Smith 01:06:19,480 --> 01:06:21,140 you remember that gym we used to have to train 1775 Joel Smith 01:06:21,140 --> 01:06:23,560 in or like Joe DeFranco's 500 square foot 1776 Joel Smith 01:06:23,560 --> 01:06:24,040 closet. 1777 Joel Smith 01:06:24,180 --> 01:06:25,380 I remember him talking about that. 1778 Joel Smith 01:06:25,480 --> 01:06:25,780 You know, 1779 Joel Smith 01:06:25,780 --> 01:06:27,640 when he was on the podcast a long time ago and 1780 Joel Smith 01:06:27,640 --> 01:06:29,340 all the great results he got training out of 1781 Joel Smith 01:06:29,340 --> 01:06:30,620 that with individuals. 1782 Joel Smith 01:06:30,880 --> 01:06:33,300 So you got me on kind of on a little bit of a 1783 Joel Smith 01:06:33,300 --> 01:06:34,860 tangent, but it's a good one. 1784 Mark McLaughlin 01:06:36,000 --> 01:06:36,400 Oh, yeah. 1785 Mark McLaughlin 01:06:37,140 --> 01:06:38,280 Yeah, I think, Joel, 1786 Mark McLaughlin 01:06:38,440 --> 01:06:40,380 what you need to do is you need to have, 1787 Mark McLaughlin 01:06:40,940 --> 01:06:44,020 you need to market your tree branch telephone 1788 Mark McLaughlin 01:06:44,020 --> 01:06:44,540 wire. 1789 Mark McLaughlin 01:06:44,800 --> 01:06:44,980 Somehow, 1790 Mark McLaughlin 01:06:45,080 --> 01:06:51,180 you come up with a name and you can mail out 1791 Mark McLaughlin 01:06:51,180 --> 01:06:55,100 tree branches and wire to your potential 1792 Mark McLaughlin 01:06:55,100 --> 01:06:55,580 customers. 1793 Joel Smith 01:06:56,000 --> 01:06:57,400 Oh, yeah, yeah, for sure. 1794 Joel Smith 01:06:57,520 --> 01:07:00,400 Or maybe it's like the ancient samurai method 1795 Joel Smith 01:07:00,400 --> 01:07:01,900 or someone's like as the grass grows, 1796 Joel Smith 01:07:01,980 --> 01:07:03,680 like you jump over it every day or something. 1797 Joel Smith 01:07:04,280 --> 01:07:05,580 Right, right, right. 1798 Joel Smith 01:07:06,140 --> 01:07:08,080 It's hard to, I don't know how much, you know, 1799 Joel Smith 01:07:08,160 --> 01:07:10,140 you could just like charge for that, you know, 1800 Joel Smith 01:07:10,140 --> 01:07:10,840 because it's like, well, 1801 Joel Smith 01:07:10,900 --> 01:07:13,340 you just kind of find a field and just have at 1802 Joel Smith 01:07:13,340 --> 01:07:13,480 it. 1803 Joel Smith 01:07:13,520 --> 01:07:13,800 Right. 1804 Joel Smith 01:07:14,640 --> 01:07:14,920 Yeah. 1805 Joel Smith 01:07:15,140 --> 01:07:15,300 Yeah. 1806 Joel Smith 01:07:15,520 --> 01:07:18,240 Those are, those are, yeah, it's, or like, 1807 Joel Smith 01:07:18,320 --> 01:07:19,120 yeah, the, the, 1808 Joel Smith 01:07:19,120 --> 01:07:20,740 the picking of the Milo picking up the, 1809 Joel Smith 01:07:20,740 --> 01:07:22,400 the calf as it grows up or whatever. 1810 Joel Smith 01:07:23,280 --> 01:07:23,680 This. 1811 Joel Smith 01:07:23,480 --> 01:07:24,420 So it's, 1812 Joel Smith 01:07:24,420 --> 01:07:25,760 it's just so cool to think about all that. 1813 Joel Smith 01:07:26,080 --> 01:07:28,000 So just a couple more things here, Mark, 1814 Joel Smith 01:07:28,280 --> 01:07:29,160 before we finish up. 1815 Joel Smith 01:07:29,340 --> 01:07:29,420 One, 1816 Joel Smith 01:07:29,540 --> 01:07:32,160 I did want to ask you more about the hill, 1817 Joel Smith 01:07:32,320 --> 01:07:34,180 the hill sprints and some adaptations with 1818 Joel Smith 01:07:34,180 --> 01:07:34,660 hill sprints. 1819 Joel Smith 01:07:34,940 --> 01:07:36,520 Oh, I did want to say too, I had this thought, 1820 Joel Smith 01:07:36,660 --> 01:07:37,180 as you had mentioned, 1821 Joel Smith 01:07:37,360 --> 01:07:39,860 plyometrics being more horizontal in nature 1822 Joel Smith 01:07:39,860 --> 01:07:40,980 initially, I believe. 1823 Joel Smith 01:07:41,220 --> 01:07:42,860 And I was just going to make a comment is I 1824 Joel Smith 01:07:42,860 --> 01:07:43,460 think that's, 1825 Joel Smith 01:07:43,600 --> 01:07:45,840 that in itself is a constraint I think is 1826 Joel Smith 01:07:45,840 --> 01:07:46,660 really cool because it, 1827 Joel Smith 01:07:46,660 --> 01:07:48,860 it keeps the contact times pretty quick. 1828 Joel Smith 01:07:48,860 --> 01:07:49,280 You know, 1829 Joel Smith 01:07:49,320 --> 01:07:51,540 it keeps things more bouncy and you don't even 1830 Joel Smith 01:07:51,540 --> 01:07:54,160 have to necessarily tell an athlete, hey, 1831 Joel Smith 01:07:54,240 --> 01:07:55,980 be quick off the ground in these vertical 1832 Joel Smith 01:07:55,980 --> 01:07:57,440 pogos that we're going to do in this 1833 Joel Smith 01:07:57,440 --> 01:07:57,820 variation. 1834 Joel Smith 01:07:58,060 --> 01:07:59,740 It's just like, hey, if you're, 1835 Joel Smith 01:07:59,740 --> 01:08:01,180 if you're covering horizontal distance, 1836 Joel Smith 01:08:01,200 --> 01:08:02,980 it kind of takes care of that itself. 1837 Joel Smith 01:08:03,700 --> 01:08:05,600 Um, so I just thought that was, you know, 1838 Joel Smith 01:08:05,640 --> 01:08:07,260 I just wanted to bring that up because I 1839 Joel Smith 01:08:07,260 --> 01:08:08,780 thought that was really, um, 1840 Joel Smith 01:08:09,360 --> 01:08:10,660 I think that's something that makes it a 1841 Joel Smith 01:08:10,660 --> 01:08:13,400 little easier and cleaner in that perspective 1842 Joel Smith 01:08:13,400 --> 01:08:13,780 of things. 1843 Mark McLaughlin 01:08:15,000 --> 01:08:16,160 Yeah, yeah, absolutely. 1844 Joel Smith 01:08:18,520 --> 01:08:19,540 So anyways, with the, 1845 Joel Smith 01:08:19,720 --> 01:08:21,000 so I wanted to ask you about Hill Sprints, 1846 Joel Smith 01:08:21,080 --> 01:08:22,420 but I did want to say, because I, 1847 Joel Smith 01:08:22,420 --> 01:08:24,180 I know you go into this in the article, 1848 Joel Smith 01:08:24,240 --> 01:08:25,600 the UF3 part, I believe, 1849 Joel Smith 01:08:25,600 --> 01:08:26,680 blog on Training Hunter, 1850 Joel Smith 01:08:26,760 --> 01:08:28,380 and you have like the breakdown of how you did 1851 Joel Smith 01:08:28,380 --> 01:08:29,779 the weeks and things like that. 1852 Joel Smith 01:08:30,399 --> 01:08:31,660 I'm curious, like what, 1853 Joel Smith 01:08:31,760 --> 01:08:33,200 what did a typical week look like? 1854 Joel Smith 01:08:33,319 --> 01:08:36,140 How did this come together in a training week? 1855 Joel Smith 01:08:36,660 --> 01:08:39,279 And how did that progress over time? 1856 Joel Smith 01:08:39,479 --> 01:08:40,979 I'm sure it wasn't always the same, right? 1857 Joel Smith 01:08:41,120 --> 01:08:42,420 And you know, there was input on his end, 1858 Joel Smith 01:08:42,439 --> 01:08:43,560 but just generally speaking. 1859 Mark McLaughlin 01:08:44,260 --> 01:08:45,220 Yeah, yeah. 1860 Mark McLaughlin 01:08:45,600 --> 01:08:47,840 So, at the, like, 1861 Mark McLaughlin 01:08:48,260 --> 01:08:52,800 kind of the weekly template at the beginning 1862 Mark McLaughlin 01:08:52,800 --> 01:08:54,779 was, you know, we had three days. 1863 Mark McLaughlin 01:08:55,000 --> 01:08:56,399 So like Monday, Wednesday, Friday, 1864 Mark McLaughlin 01:08:56,399 --> 01:08:59,460 where it was, you know, leg circuits, 1865 Mark McLaughlin 01:09:00,500 --> 01:09:03,580 you know, sprinting, you know, 1866 Mark McLaughlin 01:09:03,600 --> 01:09:06,020 basic jumping when he was, you know, younger, 1867 Mark McLaughlin 01:09:06,160 --> 01:09:07,220 like sophomore year. 1868 Mark McLaughlin 01:09:07,760 --> 01:09:09,600 And so, you know, on Monday, Friday, 1869 Mark McLaughlin 01:09:09,760 --> 01:09:12,520 it may be, you know, multiple circuits of, 1870 Mark McLaughlin 01:09:12,540 --> 01:09:15,859 you know, the body weight squat to a lunge, 1871 Mark McLaughlin 01:09:15,880 --> 01:09:18,439 to a step up, to a pogo jump. 1872 Mark McLaughlin 01:09:18,720 --> 01:09:21,319 And the volume on that would range anywhere 1873 Mark McLaughlin 01:09:21,319 --> 01:09:23,180 from like three to five circuits. 1874 Mark McLaughlin 01:09:23,479 --> 01:09:25,580 And then if you look at Vern's progression, 1875 Mark McLaughlin 01:09:26,479 --> 01:09:26,779 you know, 1876 Mark McLaughlin 01:09:26,819 --> 01:09:30,600 over time I would try to get Hunter to do 1877 Mark McLaughlin 01:09:30,600 --> 01:09:33,560 those circuits multiple times without any rest 1878 Mark McLaughlin 01:09:33,560 --> 01:09:34,020 in between. 1879 Mark McLaughlin 01:09:34,859 --> 01:09:36,420 So I think at the end, you know, 1880 Mark McLaughlin 01:09:36,500 --> 01:09:38,180 I have to say, I don't know, 1881 Mark McLaughlin 01:09:38,260 --> 01:09:39,180 four to eight weeks, 1882 Mark McLaughlin 01:09:39,260 --> 01:09:42,520 he could do five circuits without any rest. 1883 Mark McLaughlin 01:09:43,420 --> 01:09:45,620 And then from there, then I would, you know, 1884 Mark McLaughlin 01:09:45,660 --> 01:09:47,540 we would move on to maybe a little bit more 1885 Mark McLaughlin 01:09:47,540 --> 01:09:48,240 complex. 1886 Mark McLaughlin 01:09:49,220 --> 01:09:50,220 On Wednesday, 1887 Mark McLaughlin 01:09:50,460 --> 01:09:51,979 the circuit was a little bit different. 1888 Mark McLaughlin 01:09:52,439 --> 01:09:53,620 So it was more, 1889 Mark McLaughlin 01:09:53,960 --> 01:09:56,240 so we would actually use some resistance, 1890 Mark McLaughlin 01:09:56,320 --> 01:09:59,440 like through dumbbells, we would do, you know, 1891 Mark McLaughlin 01:09:59,540 --> 01:10:01,720 isometrics on those given days. 1892 Mark McLaughlin 01:10:02,140 --> 01:10:06,080 But three days a week where it was, you know, 1893 Mark McLaughlin 01:10:06,080 --> 01:10:07,260 lower body focus. 1894 Mark McLaughlin 01:10:08,260 --> 01:10:09,160 And then prior to that, 1895 Mark McLaughlin 01:10:09,260 --> 01:10:12,340 we would maybe do some gymnastics at the 1896 Mark McLaughlin 01:10:12,340 --> 01:10:12,660 beginning. 1897 Mark McLaughlin 01:10:13,280 --> 01:10:15,320 He would do games with his friends, you know, 1898 Mark McLaughlin 01:10:15,380 --> 01:10:16,460 with the team, 1899 Mark McLaughlin 01:10:16,540 --> 01:10:18,160 and then we would do some sprinting. 1900 Mark McLaughlin 01:10:18,920 --> 01:10:22,480 And the way that the school is set up and the 1901 Mark McLaughlin 01:10:22,480 --> 01:10:25,700 weather out here in Oregon is like it's hit 1902 Mark McLaughlin 01:10:25,700 --> 01:10:26,240 and miss. 1903 Mark McLaughlin 01:10:26,680 --> 01:10:29,300 So at the beginning, if weather was nice, 1904 Mark McLaughlin 01:10:29,440 --> 01:10:30,280 we would run hills. 1905 Mark McLaughlin 01:10:31,020 --> 01:10:33,080 And we would start off with 10 yards. 1906 Mark McLaughlin 01:10:33,640 --> 01:10:35,860 I have like two hills that, you know, 1907 Mark McLaughlin 01:10:35,900 --> 01:10:37,920 range from like 10 to 30 yards. 1908 Mark McLaughlin 01:10:38,380 --> 01:10:39,320 And so, you know, 1909 Mark McLaughlin 01:10:39,380 --> 01:10:42,240 we'd start off with say six or eight of those 1910 Mark McLaughlin 01:10:42,240 --> 01:10:43,780 and, you know, 1911 Mark McLaughlin 01:10:43,800 --> 01:10:45,600 do that two or three times a week, 1912 Mark McLaughlin 01:10:45,700 --> 01:10:46,460 weather permitting. 1913 Mark McLaughlin 01:10:47,400 --> 01:10:54,960 And then as he got older, you know, after say, 1914 Mark McLaughlin 01:10:55,080 --> 01:10:58,260 you know, a year, year and a half, you know, 1915 Mark McLaughlin 01:10:58,300 --> 01:10:59,760 then the lifting on, you know, 1916 Mark McLaughlin 01:10:59,800 --> 01:11:03,020 Mondays and Fridays would be intensive, 1917 Mark McLaughlin 01:11:03,740 --> 01:11:05,460 I guess, for lack of a better term. 1918 Mark McLaughlin 01:11:06,340 --> 01:11:08,020 And then Wednesdays would be more of an 1919 Mark McLaughlin 01:11:08,020 --> 01:11:09,520 alactic jumping day. 1920 Mark McLaughlin 01:11:10,380 --> 01:11:11,600 You know, 1921 Mark McLaughlin 01:11:11,640 --> 01:11:15,180 almost like a Warner Gunther progression on 1922 Mark McLaughlin 01:11:15,180 --> 01:11:16,400 the extensive side. 1923 Mark McLaughlin 01:11:17,360 --> 01:11:19,900 And then as he got into a senior year, 1924 Mark McLaughlin 01:11:20,000 --> 01:11:21,360 it was kind of the same setup, 1925 Mark McLaughlin 01:11:21,360 --> 01:11:25,980 but it was just kind of how intensive those, 1926 Mark McLaughlin 01:11:26,220 --> 01:11:28,680 you know, those Monday, Friday sessions were. 1927 Mark McLaughlin 01:11:29,540 --> 01:11:32,420 And then his junior and senior year, 1928 Mark McLaughlin 01:11:32,540 --> 01:11:35,000 I actually started using like oxidative work 1929 Mark McLaughlin 01:11:35,000 --> 01:11:36,280 with the lower body, 1930 Mark McLaughlin 01:11:36,480 --> 01:11:39,900 throws so through like tempo squats at the end 1931 Mark McLaughlin 01:11:39,900 --> 01:11:43,260 of this session to kind of add more layers to, 1932 Mark McLaughlin 01:11:43,420 --> 01:11:45,800 you know, his aerobic capacity, you know, 1933 Mark McLaughlin 01:11:45,880 --> 01:11:47,540 to build up his work capacity. 1934 Mark McLaughlin 01:11:48,580 --> 01:11:50,520 So that was, 1935 Mark McLaughlin 01:11:50,680 --> 01:11:53,320 and then tempo runs on Tuesdays and Thursdays. 1936 Mark McLaughlin 01:11:53,980 --> 01:11:54,700 And then as, 1937 Mark McLaughlin 01:11:54,840 --> 01:11:56,620 and I know we'll talk about it here shortly, 1938 Mark McLaughlin 01:11:56,620 --> 01:11:58,940 but then we would do Hill Sprints, you know, 1939 Mark McLaughlin 01:11:59,020 --> 01:12:00,180 as a conditioning stool, 1940 Mark McLaughlin 01:12:00,800 --> 01:12:02,920 which I can talk more about on kind of why we 1941 Mark McLaughlin 01:12:02,920 --> 01:12:05,040 did that and kind of how I progressed it with 1942 Mark McLaughlin 01:12:05,040 --> 01:12:05,220 him. 1943 Mark McLaughlin 01:12:05,480 --> 01:12:07,060 So that was kind of the basic week. 1944 Joel Smith 01:12:08,000 --> 01:12:08,320 Yeah. 1945 Joel Smith 01:12:08,640 --> 01:12:08,780 Yeah, 1946 Joel Smith 01:12:08,860 --> 01:12:10,780 let's let's finish up with that then because 1947 Joel Smith 01:12:10,780 --> 01:12:13,460 the the hill sprints for conditioning. 1948 Joel Smith 01:12:13,940 --> 01:12:15,720 I think there's some specific adaptations 1949 Joel Smith 01:12:15,720 --> 01:12:16,660 you're looking for. 1950 Joel Smith 01:12:16,740 --> 01:12:17,400 So yeah, 1951 Joel Smith 01:12:17,440 --> 01:12:19,520 tell me a little bit about that usage versus 1952 Joel Smith 01:12:19,520 --> 01:12:20,480 just pure speed. 1953 Mark McLaughlin 01:12:23,000 --> 01:12:28,840 Yeah, so in 2007, 1954 Mark McLaughlin 01:12:29,360 --> 01:12:32,760 Balmsted can gave a seminar at my training 1955 Mark McLaughlin 01:12:32,760 --> 01:12:33,220 center. 1956 Mark McLaughlin 01:12:33,940 --> 01:12:35,780 And this is where I first learned about 1957 Mark McLaughlin 01:12:35,780 --> 01:12:40,120 oxidative capacity of the fast twitch fiber. 1958 Mark McLaughlin 01:12:41,320 --> 01:12:43,880 And that term, 1959 Mark McLaughlin 01:12:44,440 --> 01:12:47,920 the adaptations that Bal talked about at that 1960 Mark McLaughlin 01:12:47,920 --> 01:12:50,840 point, it was like a watershed moment. 1961 Mark McLaughlin 01:12:51,300 --> 01:12:52,140 I think as coaches, 1962 Mark McLaughlin 01:12:52,260 --> 01:12:54,540 we maybe have two or three of those ah -ha 1963 Mark McLaughlin 01:12:54,540 --> 01:12:57,800 seminars or things that happen that you read. 1964 Mark McLaughlin 01:12:58,760 --> 01:13:02,060 And so that seminar that Bal gave us changed 1965 Mark McLaughlin 01:13:02,060 --> 01:13:04,360 the way that I thought about training and 1966 Mark McLaughlin 01:13:04,360 --> 01:13:06,880 still kind of think about it today. 1967 Mark McLaughlin 01:13:07,560 --> 01:13:12,740 And so the method that I use is it's an all 1968 Mark McLaughlin 01:13:12,740 --> 01:13:15,660 out sprint either uphill or for what the sled 1969 Mark McLaughlin 01:13:15,660 --> 01:13:17,520 for less than five seconds. 1970 Mark McLaughlin 01:13:17,620 --> 01:13:23,000 So you're recruiting as much fast fibers as 1971 Mark McLaughlin 01:13:23,000 --> 01:13:26,460 you can, but because the duration is so short, 1972 Mark McLaughlin 01:13:27,700 --> 01:13:30,700 you don't want to exceed your anaerobic 1973 Mark McLaughlin 01:13:30,700 --> 01:13:33,420 threshold that it's purely aerobic. 1974 Mark McLaughlin 01:13:34,660 --> 01:13:37,460 And that's going to lend itself to 1975 Mark McLaughlin 01:13:37,460 --> 01:13:39,900 repeatability within these team sports. 1976 Mark McLaughlin 01:13:42,260 --> 01:13:43,560 And so that was, 1977 Mark McLaughlin 01:13:43,860 --> 01:13:46,180 and that still is kind of the basis of these 1978 Mark McLaughlin 01:13:46,180 --> 01:13:48,800 still sprint sessions that I do with the 1979 Mark McLaughlin 01:13:48,800 --> 01:13:49,420 athletes. 1980 Mark McLaughlin 01:13:49,800 --> 01:13:52,000 But then you also get, I think, 1981 Mark McLaughlin 01:13:52,060 --> 01:13:55,020 some residuals on the speed side as well. 1982 Mark McLaughlin 01:13:55,660 --> 01:13:59,420 So it's kind of a byproduct of that because 1983 Mark McLaughlin 01:13:59,420 --> 01:14:01,540 there's times at school where I can't do any 1984 Mark McLaughlin 01:14:01,540 --> 01:14:03,560 sprinting on the field because we just don't 1985 Mark McLaughlin 01:14:03,560 --> 01:14:06,180 have access to it because of lacrosse or 1986 Mark McLaughlin 01:14:06,180 --> 01:14:09,260 baseball or track and field is using it. 1987 Mark McLaughlin 01:14:09,500 --> 01:14:13,420 And so the constraints of what I can and can't 1988 Mark McLaughlin 01:14:13,420 --> 01:14:15,340 use kind of, okay, 1989 Mark McLaughlin 01:14:15,500 --> 01:14:21,020 I have to do this because... 1990 Mark McLaughlin 01:14:21,020 --> 01:14:21,320 Yeah. 1991 Joel Smith 01:14:23,980 --> 01:14:28,280 I was gonna say with like a quick note there. 1992 Joel Smith 01:14:29,960 --> 01:14:30,880 Yeah, 1993 Joel Smith 01:14:30,920 --> 01:14:33,300 so I was gonna say you had mentioned even the 1994 Joel Smith 01:14:33,300 --> 01:14:34,380 speed residuals. 1995 Joel Smith 01:14:34,720 --> 01:14:38,580 And it is interesting because I think if you 1996 Joel Smith 01:14:38,580 --> 01:14:39,340 had mentioned like okay, 1997 Joel Smith 01:14:39,420 --> 01:14:43,820 we're gonna do if it's a lot of sprints and 1998 Joel Smith 01:14:43,820 --> 01:14:45,460 it's a short recovery time, 1999 Joel Smith 01:14:46,160 --> 01:14:48,220 I think it's easy to only think, well, 2000 Joel Smith 01:14:48,280 --> 01:14:49,460 that's only endurance, 2001 Joel Smith 01:14:49,460 --> 01:14:50,580 that's only speed endurance. 2002 Joel Smith 01:14:50,860 --> 01:14:53,600 But I found that I mean, 2003 Joel Smith 01:14:53,720 --> 01:14:55,540 I wouldn't make this the only workout, 2004 Joel Smith 01:14:55,540 --> 01:14:58,020 but if you've been doing a lot of just more 2005 Joel Smith 01:14:58,020 --> 01:15:00,500 shorter emphasis workouts, just short, 2006 Joel Smith 01:15:00,660 --> 01:15:01,180 high quality, 2007 Joel Smith 01:15:01,500 --> 01:15:03,180 a little bit more typical when we think of 2008 Joel Smith 01:15:03,180 --> 01:15:05,160 speed training and you've kind of hit a 2009 Joel Smith 01:15:05,160 --> 01:15:05,520 plateau. 2010 Joel Smith 01:15:06,200 --> 01:15:07,560 I found workouts like that, 2011 Joel Smith 01:15:07,740 --> 01:15:10,340 like you mentioned the sled, like this past, 2012 Joel Smith 01:15:10,600 --> 01:15:12,840 just this past year. 2013 Joel Smith 01:15:13,140 --> 01:15:14,820 I remember I started this because there was 2014 Joel Smith 01:15:14,820 --> 01:15:17,300 one day in the gym myself that I didn't have 2015 Joel Smith 01:15:17,300 --> 01:15:17,660 time. 2016 Joel Smith 01:15:17,660 --> 01:15:19,580 It was a speed day just for my own training 2017 Joel Smith 01:15:19,580 --> 01:15:21,240 and I just didn't have time. 2018 Joel Smith 01:15:21,640 --> 01:15:24,740 And so I can strain and I had like 15, 2019 Joel Smith 01:15:24,740 --> 01:15:25,480 20 minutes. 2020 Joel Smith 01:15:25,600 --> 01:15:27,800 So I hooked myself up to a sled and I did 2021 Joel Smith 01:15:27,800 --> 01:15:30,700 every minute on the minute sprint for it was 2022 Joel Smith 01:15:30,700 --> 01:15:31,420 probably about 15, 2023 Joel Smith 01:15:31,420 --> 01:15:33,180 20 yards with the space I had. 2024 Joel Smith 01:15:33,340 --> 01:15:36,420 And so I mean, that was not that long. 2025 Joel Smith 01:15:36,620 --> 01:15:38,460 It definitely didn't go into lactate for each 2026 Joel Smith 01:15:38,460 --> 01:15:38,680 one. 2027 Joel Smith 01:15:38,820 --> 01:15:39,880 You know, it's pretty short burst, 2028 Joel Smith 01:15:39,880 --> 01:15:42,440 but it's every minute and you recover enough 2029 Joel Smith 01:15:42,440 --> 01:15:44,340 that you aren't you again getting into that. 2030 Joel Smith 01:15:44,360 --> 01:15:46,640 You said anaerobic threshold, but it's, 2031 Joel Smith 01:15:46,640 --> 01:15:47,000 you know, 2032 Joel Smith 01:15:47,000 --> 01:15:48,920 with the next day or two after that workout, 2033 Joel Smith 01:15:49,420 --> 01:15:51,540 I was like, man, she feel pretty good. 2034 Joel Smith 01:15:51,840 --> 01:15:51,940 Like, 2035 Joel Smith 01:15:52,060 --> 01:15:53,980 and I started putting stuff like that in some 2036 Joel Smith 01:15:53,980 --> 01:15:57,240 client workouts and it was always met really 2037 Joel Smith 01:15:57,240 --> 01:15:57,620 well. 2038 Joel Smith 01:15:57,920 --> 01:16:00,440 It actually made me think there was one day 2039 Joel Smith 01:16:00,440 --> 01:16:02,480 this was back to like, you know, 2040 Joel Smith 01:16:02,500 --> 01:16:04,020 I think we talked about conditioning coaches 2041 Joel Smith 01:16:04,020 --> 01:16:06,880 and what was the worst workout and I will say 2042 Joel Smith 01:16:06,880 --> 01:16:09,300 my freshman year of college, 2043 Joel Smith 01:16:09,400 --> 01:16:11,800 the distance coach was like the head track 2044 Joel Smith 01:16:11,800 --> 01:16:13,260 coach or the cross country coach. 2045 Joel Smith 01:16:13,560 --> 01:16:14,440 So of course, 2046 Joel Smith 01:16:14,520 --> 01:16:16,280 all the workouts were like way longer. 2047 Joel Smith 01:16:16,280 --> 01:16:18,160 And honestly, I had a really, I mean, I, 2048 Joel Smith 01:16:18,280 --> 01:16:19,780 there was a lot of adjustments as being a 2049 Joel Smith 01:16:19,780 --> 01:16:21,340 freshman, but that was not a good year. 2050 Joel Smith 01:16:21,640 --> 01:16:23,700 I didn't jump as high as I did in high school 2051 Joel Smith 01:16:23,700 --> 01:16:24,520 for the most part. 2052 Joel Smith 01:16:25,160 --> 01:16:27,580 Slower, long jump was way worse. 2053 Joel Smith 01:16:28,120 --> 01:16:30,040 Not playing basketball anymore either hurt a 2054 Joel Smith 01:16:30,040 --> 01:16:31,180 lot, but yeah. 2055 Joel Smith 01:16:31,240 --> 01:16:33,200 So a lot of like just longer running that 2056 Joel Smith 01:16:33,200 --> 01:16:35,000 really wasn't that helpful or effective. 2057 Joel Smith 01:16:35,540 --> 01:16:37,780 And one of the workouts we did though, 2058 Joel Smith 01:16:37,860 --> 01:16:38,680 I'll never forget it. 2059 Joel Smith 01:16:38,760 --> 01:16:40,740 It was in the fall and we only did it once. 2060 Joel Smith 01:16:41,340 --> 01:16:44,920 And any workout you only do once is kind of 2061 Joel Smith 01:16:44,920 --> 01:16:46,300 like a, here we go. 2062 Joel Smith 01:16:46,640 --> 01:16:47,380 Like, you know, it's like, oh, 2063 Joel Smith 01:16:47,460 --> 01:16:48,300 the mental it's like, 2064 Joel Smith 01:16:48,360 --> 01:16:49,680 let's do a hundred hundreds or something. 2065 Joel Smith 01:16:50,020 --> 01:16:52,740 But it was a 20 minute hill run where you 2066 Joel Smith 01:16:52,740 --> 01:16:55,460 sprinted up this hill that was, I don't know, 2067 Joel Smith 01:16:55,500 --> 01:16:57,980 maybe it was like 80 meters and then jogged, 2068 Joel Smith 01:16:58,060 --> 01:16:58,840 walked jog down. 2069 Joel Smith 01:16:58,960 --> 01:17:00,260 I think you had to jog back down. 2070 Joel Smith 01:17:00,560 --> 01:17:02,480 And it was high intensity. 2071 Joel Smith 01:17:02,720 --> 01:17:04,700 Like I was racing this guy, uh, 2072 Joel Smith 01:17:04,700 --> 01:17:06,380 one of my training partners up each time. 2073 Joel Smith 01:17:06,740 --> 01:17:07,980 And it was brutal. 2074 Joel Smith 01:17:08,240 --> 01:17:09,580 I mean, I was like dying at the end, 2075 Joel Smith 01:17:09,600 --> 01:17:10,960 but then the next day I was screwing up, 2076 Joel Smith 01:17:10,980 --> 01:17:13,440 like just in the gym shooting around and I 2077 Joel Smith 01:17:13,440 --> 01:17:14,520 went to do some dunks. 2078 Joel Smith 01:17:14,520 --> 01:17:16,220 And I was like flying and I was like, 2079 Joel Smith 01:17:16,240 --> 01:17:17,860 I don't know what that did yesterday. 2080 Joel Smith 01:17:18,620 --> 01:17:20,740 But something good happened. 2081 Joel Smith 01:17:21,140 --> 01:17:23,480 And I wouldn't say it wasn't one of those 2082 Joel Smith 01:17:23,480 --> 01:17:24,740 things where I would say, I wouldn't say, 2083 Joel Smith 01:17:24,760 --> 01:17:26,400 oh yeah, do that every week or twice. 2084 Joel Smith 01:17:26,600 --> 01:17:28,720 So I think it kind of loses whatever it gives 2085 Joel Smith 01:17:28,720 --> 01:17:29,060 you then. 2086 Joel Smith 01:17:29,220 --> 01:17:30,420 I think it's almost just one of those things 2087 Joel Smith 01:17:30,420 --> 01:17:32,000 where it just kind of digs into the, 2088 Joel Smith 01:17:32,000 --> 01:17:34,000 the muscles in a just different way, 2089 Joel Smith 01:17:34,040 --> 01:17:35,740 just due to the repeat nature. 2090 Joel Smith 01:17:35,900 --> 01:17:37,540 And maybe there's some elasticity stuff in 2091 Joel Smith 01:17:37,540 --> 01:17:39,880 there too, you know, but ever since then, 2092 Joel Smith 01:17:39,940 --> 01:17:41,560 I was always a little bit more open to that 2093 Joel Smith 01:17:41,560 --> 01:17:44,500 idea of like, yeah, that right repeat path. 2094 Joel Smith 01:17:44,640 --> 01:17:45,080 And I think that's just the power, 2095 Joel Smith 01:17:45,160 --> 01:17:49,240 not just for the, you know, the obvious, 2096 Joel Smith 01:17:49,620 --> 01:17:51,480 but also for, you know, a little bit, 2097 Joel Smith 01:17:51,540 --> 01:17:53,300 just a little bit of that plateau breaking 2098 Joel Smith 01:17:53,300 --> 01:17:55,980 when you've kind of tapped out all the pure, 2099 Joel Smith 01:17:56,040 --> 01:17:57,140 the pure speed stuff. 2100 Mark McLaughlin 01:17:59,360 --> 01:18:00,400 Yeah, absolutely. 2101 Mark McLaughlin 01:18:00,840 --> 01:18:04,800 And with the team sport athletes, you know, 2102 Mark McLaughlin 01:18:04,880 --> 01:18:07,260 I mean, and it's all the rage now, 2103 Mark McLaughlin 01:18:07,360 --> 01:18:10,860 like how fast you run in a game, or you know, 2104 Mark McLaughlin 01:18:10,880 --> 01:18:12,660 I'm hitting 23 miles an hour. 2105 Mark McLaughlin 01:18:12,980 --> 01:18:13,100 I mean, 2106 Mark McLaughlin 01:18:13,120 --> 01:18:16,140 that's just like it's it's clickbait on, 2107 Mark McLaughlin 01:18:16,180 --> 01:18:17,280 you know, social media. 2108 Mark McLaughlin 01:18:17,740 --> 01:18:19,300 And again, I mean, obviously, man, 2109 Mark McLaughlin 01:18:19,380 --> 01:18:20,280 speed is important. 2110 Mark McLaughlin 01:18:20,460 --> 01:18:21,420 I'm not saying that. 2111 Mark McLaughlin 01:18:21,680 --> 01:18:23,580 But within sports of like football, 2112 Mark McLaughlin 01:18:24,380 --> 01:18:26,960 lacrosse basketball, it's about repeatability. 2113 Mark McLaughlin 01:18:27,360 --> 01:18:30,120 And you have to build that repeatability 2114 Mark McLaughlin 01:18:30,120 --> 01:18:30,900 through durability. 2115 Mark McLaughlin 01:18:32,080 --> 01:18:36,720 And and if you don't, then, you know, 2116 Mark McLaughlin 01:18:36,780 --> 01:18:38,520 when it means something at the end of the 2117 Mark McLaughlin 01:18:38,520 --> 01:18:38,940 game, 2118 Mark McLaughlin 01:18:38,940 --> 01:18:41,260 you just may not have the speed to be able to 2119 Mark McLaughlin 01:18:41,260 --> 01:18:41,720 do it. 2120 Mark McLaughlin 01:18:41,980 --> 01:18:45,060 And so with those field sprints, 2121 Mark McLaughlin 01:18:45,260 --> 01:18:47,260 like one of the things that I've done in the 2122 Mark McLaughlin 01:18:47,260 --> 01:18:52,280 past is I've used the pre lap before I've used 2123 Mark McLaughlin 01:18:52,280 --> 01:18:56,580 some other GPS tracking just to, okay, 2124 Mark McLaughlin 01:18:57,040 --> 01:18:58,940 you know, we're going to do, you know, 2125 Mark McLaughlin 01:18:59,000 --> 01:19:00,260 four quarters of this, 2126 Mark McLaughlin 01:19:00,400 --> 01:19:01,860 you're going to do 10 per quarter. 2127 Mark McLaughlin 01:19:02,280 --> 01:19:02,580 Like, 2128 Mark McLaughlin 01:19:02,800 --> 01:19:05,900 what is the speed and degradation through 2129 Mark McLaughlin 01:19:05,900 --> 01:19:06,240 that? 2130 Mark McLaughlin 01:19:06,740 --> 01:19:08,660 And, you know, when do you start hitting, 2131 Mark McLaughlin 01:19:09,020 --> 01:19:10,520 you know, when do you start slowing down? 2132 Mark McLaughlin 01:19:10,940 --> 01:19:12,920 And so to me, 2133 Mark McLaughlin 01:19:13,080 --> 01:19:17,580 that data is important then to build, 2134 Mark McLaughlin 01:19:17,660 --> 01:19:20,140 go back and start building some even more 2135 Mark McLaughlin 01:19:20,140 --> 01:19:26,200 specific training to try to improve that 2136 Mark McLaughlin 01:19:26,200 --> 01:19:24,180 capacity. 2137 Mark McLaughlin 01:19:26,640 --> 01:19:27,300 And, 2138 Mark McLaughlin 01:19:27,700 --> 01:19:30,200 and I've even had Moxie monitor on the athletes 2139 Mark McLaughlin 01:19:30,200 --> 01:19:31,560 that do that, it's like, okay, 2140 Mark McLaughlin 01:19:31,580 --> 01:19:32,220 we're going to have GPS, 2141 Mark McLaughlin 01:19:32,580 --> 01:19:33,560 we're going to have heart rate monitor, 2142 Mark McLaughlin 01:19:33,720 --> 01:19:35,220 and now we're going to have a Moxie, 2143 Mark McLaughlin 01:19:35,640 --> 01:19:37,080 we're going to have a timing gate, 2144 Mark McLaughlin 01:19:37,100 --> 01:19:40,500 and we're really going to see really narrow 2145 Mark McLaughlin 01:19:40,500 --> 01:19:43,500 this focus down on, you know, 2146 Mark McLaughlin 01:19:43,520 --> 01:19:46,560 when stuff starts to go awry and why it's 2147 Mark McLaughlin 01:19:46,560 --> 01:19:48,440 doing that, how it's doing that. 2148 Mark McLaughlin 01:19:48,660 --> 01:19:49,600 And, okay, 2149 Mark McLaughlin 01:19:49,600 --> 01:19:51,460 how can I build the training to try to, 2150 Mark McLaughlin 01:19:51,500 --> 01:19:53,040 you know, improve those qualities? 2151 Joel Smith 01:19:54,000 --> 01:19:54,320 Yeah. 2152 Joel Smith 01:19:54,640 --> 01:19:56,040 For the Hill Sprint workouts, 2153 Joel Smith 01:19:56,520 --> 01:19:58,040 what would the sample be of? 2154 Joel Smith 01:19:58,500 --> 01:20:00,040 You said like four or five second bursts. 2155 Joel Smith 01:20:00,800 --> 01:20:02,760 How many would the rest be? 2156 Joel Smith 01:20:03,060 --> 01:20:04,400 Like what's the typical volume? 2157 Joel Smith 01:20:04,660 --> 01:20:06,440 Is there a drop -off performance you're 2158 Joel Smith 01:20:06,440 --> 01:20:06,640 looking at? 2159 Mark McLaughlin 01:20:07,000 --> 01:20:09,300 So with so with the football guys at the 2160 Mark McLaughlin 01:20:09,300 --> 01:20:09,720 beginning, 2161 Mark McLaughlin 01:20:09,940 --> 01:20:12,140 like when I start those and we can typically 2162 Mark McLaughlin 01:20:12,140 --> 01:20:15,640 start them in like May, you know, 2163 Mark McLaughlin 01:20:15,640 --> 01:20:18,560 we'll do 20 reps of that, you know, 2164 Mark McLaughlin 01:20:18,660 --> 01:20:21,920 so I think it ends up being 20 to 25 meters 2165 Mark McLaughlin 01:20:21,920 --> 01:20:25,540 for all the guys and the rest is 50 to 60 2166 Mark McLaughlin 01:20:25,540 --> 01:20:26,180 seconds. 2167 Mark McLaughlin 01:20:26,900 --> 01:20:31,100 And then, you know, 2168 Mark McLaughlin 01:20:31,120 --> 01:20:35,540 I usually take the volume up to like 40 within 2169 Mark McLaughlin 01:20:35,540 --> 01:20:36,660 those time frames. 2170 Mark McLaughlin 01:20:37,000 --> 01:20:39,480 With with just the regular rest period. 2171 Mark McLaughlin 01:20:39,800 --> 01:20:44,320 And then as we get into the summer and now it 2172 Mark McLaughlin 01:20:44,320 --> 01:20:47,100 becomes more specific to how we play the game, 2173 Mark McLaughlin 01:20:47,100 --> 01:20:50,780 it's going to be, you know, 15 to 20 yards. 2174 Mark McLaughlin 01:20:51,000 --> 01:20:51,560 So even now, 2175 Mark McLaughlin 01:20:51,600 --> 01:20:54,540 it's probably less than four seconds or three 2176 Mark McLaughlin 01:20:54,540 --> 01:20:55,300 seconds even. 2177 Mark McLaughlin 01:20:55,860 --> 01:20:58,020 And it's going to be a 30 second rest period. 2178 Mark McLaughlin 01:20:58,160 --> 01:21:00,500 So it's specific to the no huddle offense that 2179 Mark McLaughlin 01:21:00,500 --> 01:21:00,920 we run. 2180 Mark McLaughlin 01:21:01,460 --> 01:21:03,100 And then we'll work up to 50. 2181 Mark McLaughlin 01:21:04,120 --> 01:21:04,680 Yeah. 2182 Mark McLaughlin 01:21:04,960 --> 01:21:07,640 So with breaks in between like quarters and 2183 Mark McLaughlin 01:21:07,640 --> 01:21:08,540 and and half. 2184 Joel Smith 01:21:09,420 --> 01:21:09,780 Gotcha. 2185 Joel Smith 01:21:10,060 --> 01:21:11,340 So with the 40 years saying before, 2186 Joel Smith 01:21:11,540 --> 01:21:12,760 like it's about a minute each. 2187 Joel Smith 01:21:12,960 --> 01:21:14,900 So like that's like a 40 minute workout or so. 2188 Mark McLaughlin 01:21:15,000 --> 01:21:15,700 Yeah, yeah. 2189 Mark McLaughlin 01:21:16,420 --> 01:21:19,840 And that method is Victor Selyanov. 2190 Mark McLaughlin 01:21:20,140 --> 01:21:21,660 And I don't know if you've ever talked about 2191 Mark McLaughlin 01:21:21,660 --> 01:21:22,360 him on his, 2192 Mark McLaughlin 01:21:22,740 --> 01:21:26,000 but that Val's method that he taught us, 2193 Mark McLaughlin 01:21:26,220 --> 01:21:29,940 he got from Victor, who was doing that work, 2194 Mark McLaughlin 01:21:30,040 --> 01:21:31,800 I think back in the mid 90s. 2195 Mark McLaughlin 01:21:31,840 --> 01:21:33,240 And so that's where the, you know, 2196 Mark McLaughlin 01:21:33,300 --> 01:21:36,080 the training that training method originally 2197 Mark McLaughlin 01:21:36,080 --> 01:21:37,000 came from. 2198 Mark McLaughlin 01:21:38,080 --> 01:21:40,220 And so those are the recommendations that I 2199 Mark McLaughlin 01:21:40,220 --> 01:21:41,440 typically use there. 2200 Joel Smith 01:21:42,000 --> 01:21:42,720 Yeah, you know, 2201 Joel Smith 01:21:42,780 --> 01:21:44,660 I don't know if you were at the seminar. 2202 Joel Smith 01:21:44,940 --> 01:21:45,260 It was J. 2203 Joel Smith 01:21:45,300 --> 01:21:46,980 DeMayo seminar with it was him. 2204 Joel Smith 01:21:47,240 --> 01:21:48,160 Yeah, I was like, oh nice. 2205 Joel Smith 01:21:48,420 --> 01:21:49,600 Yeah, that's awesome. 2206 Joel Smith 01:21:49,860 --> 01:21:51,600 Yeah, I remember my in. 2207 Mark McLaughlin 01:21:52,680 --> 01:21:55,760 My intern at the time, Jake Jensen, I think, 2208 Mark McLaughlin 01:21:55,980 --> 01:21:58,540 translated Victor's top. 2209 Joel Smith 01:21:58,720 --> 01:21:59,200 Yeah, 2210 Joel Smith 01:21:59,340 --> 01:22:01,140 I remember one of the things I remember very 2211 Joel Smith 01:22:01,140 --> 01:22:03,560 clearly about that is like, 2212 Joel Smith 01:22:03,800 --> 01:22:05,960 you know Victor I think it was kind of a povel 2213 Joel Smith 01:22:05,960 --> 01:22:08,740 satsaline has talked about I believe is like 2214 Joel Smith 01:22:08,740 --> 01:22:11,240 the basically lactates bad don't you know It's 2215 Joel Smith 01:22:11,240 --> 01:22:13,160 gonna burn up something in the muscles or 2216 Joel Smith 01:22:13,160 --> 01:22:15,600 something like that and then Val was like I 2217 Joel Smith 01:22:15,600 --> 01:22:18,940 disagree And I was like this is like who do I 2218 Joel Smith 01:22:18,940 --> 01:22:21,280 believe I'm you know I mean this was like a 2219 Joel Smith 01:22:21,280 --> 01:22:23,560 decade ago for me, and I had no idea. 2220 Joel Smith 01:22:23,660 --> 01:22:25,200 I don't know who to believe here 2221 Mark McLaughlin 01:22:26,860 --> 01:22:27,700 Right. 2222 Mark McLaughlin 01:22:28,120 --> 01:22:28,540 Yeah. 2223 Mark McLaughlin 01:22:28,540 --> 01:22:28,700 Yeah. 2224 Joel Smith 01:22:31,000 --> 01:22:32,760 But I mean, I'm not to say that like, 2225 Joel Smith 01:22:32,960 --> 01:22:35,080 you know, I don't think that by any means, 2226 Joel Smith 01:22:35,140 --> 01:22:36,840 I'm sure it doesn't invalidate anything with 2227 Joel Smith 01:22:36,840 --> 01:22:37,860 the actual method. 2228 Joel Smith 01:22:38,160 --> 01:22:39,580 It's just what happens, you know, 2229 Joel Smith 01:22:39,960 --> 01:22:42,100 what happens if you have lacked, you know, 2230 Joel Smith 01:22:42,220 --> 01:22:43,880 like, it isn't. 2231 Joel Smith 01:22:43,960 --> 01:22:46,000 I mean, I know for me, I always feel like, 2232 Joel Smith 01:22:46,240 --> 01:22:49,080 like that little bit of lactate, you know, 2233 Joel Smith 01:22:49,220 --> 01:22:51,100 maybe it's more like how much, you know, 2234 Joel Smith 01:22:51,280 --> 01:22:52,980 like a little bit of lactate, good, 2235 Joel Smith 01:22:53,520 --> 01:22:55,820 a lot of lactate, probably a, 2236 Joel Smith 01:22:55,840 --> 01:22:57,780 and there's also like that discord nation that 2237 Joel Smith 01:22:57,780 --> 01:22:58,340 comes with it. 2238 Joel Smith 01:22:58,580 --> 01:23:00,380 I, yeah, I, something I'm still, 2239 Joel Smith 01:23:00,480 --> 01:23:01,620 I still think about every now and then, 2240 Joel Smith 01:23:01,680 --> 01:23:02,400 but just practically, 2241 Joel Smith 01:23:02,560 --> 01:23:04,760 I guess I kind of like that, you know, 2242 Joel Smith 01:23:05,000 --> 01:23:06,380 slight lactate here and there feeling. 2243 Mark McLaughlin 01:23:08,480 --> 01:23:08,960 Yeah. 2244 Mark McLaughlin 01:23:09,180 --> 01:23:09,660 And I mean, 2245 Mark McLaughlin 01:23:09,740 --> 01:23:12,220 when you put the moxie on these athletes and 2246 Mark McLaughlin 01:23:12,220 --> 01:23:13,020 have them, I mean, 2247 Mark McLaughlin 01:23:13,040 --> 01:23:16,260 it's all about at least like how much oxygen 2248 Mark McLaughlin 01:23:16,260 --> 01:23:17,300 down during, you know, 2249 Mark McLaughlin 01:23:17,340 --> 01:23:18,600 these bouts of exercise, 2250 Mark McLaughlin 01:23:18,820 --> 01:23:20,160 are they getting and not getting. 2251 Mark McLaughlin 01:23:20,720 --> 01:23:22,540 And then you can kind of dictate the rest 2252 Mark McLaughlin 01:23:22,540 --> 01:23:23,060 periods. 2253 Mark McLaughlin 01:23:23,680 --> 01:23:24,660 Because I mean, 2254 Mark McLaughlin 01:23:24,680 --> 01:23:28,300 Randy talks about using humon with, you know, 2255 Mark McLaughlin 01:23:28,340 --> 01:23:29,400 the Chinese athletes. 2256 Mark McLaughlin 01:23:29,940 --> 01:23:33,260 And it's really not fish on the recovery time. 2257 Mark McLaughlin 01:23:33,900 --> 01:23:35,700 Because I think Randy talked about in your 2258 Mark McLaughlin 01:23:35,700 --> 01:23:39,200 podcast where I think one of his athletes like 2259 Mark McLaughlin 01:23:39,200 --> 01:23:41,180 needed like a minute 30 rest, 2260 Mark McLaughlin 01:23:41,260 --> 01:23:42,980 because it was very individualized. 2261 Mark McLaughlin 01:23:43,080 --> 01:23:45,460 And I think it said Sue needed like three 2262 Mark McLaughlin 01:23:45,460 --> 01:23:45,820 minutes. 2263 Mark McLaughlin 01:23:46,040 --> 01:23:46,140 Yeah. 2264 Mark McLaughlin 01:23:46,660 --> 01:23:49,740 So it's not even necessarily the workout 2265 Mark McLaughlin 01:23:49,740 --> 01:23:51,340 itself, but more about okay, 2266 Mark McLaughlin 01:23:51,440 --> 01:23:54,120 how are they recovering from those workouts to 2267 Mark McLaughlin 01:23:54,120 --> 01:23:54,780 repeat it? 2268 Joel Smith 01:23:55,140 --> 01:23:55,540 Yeah. 2269 Joel Smith 01:23:55,760 --> 01:23:55,940 Yeah. 2270 Joel Smith 01:23:56,100 --> 01:23:56,720 A hundred percent. 2271 Joel Smith 01:23:56,960 --> 01:23:57,080 Yeah. 2272 Joel Smith 01:23:57,140 --> 01:23:58,760 I remember when Randy was talking about that, 2273 Joel Smith 01:23:58,840 --> 01:24:01,260 it's it actually makes me want to dig my off. 2274 Joel Smith 01:24:01,640 --> 01:24:03,480 I have a Moxie, but the laptop, 2275 Joel Smith 01:24:03,820 --> 01:24:07,400 I didn't have a non Mac laptop to run it off 2276 Joel Smith 01:24:07,400 --> 01:24:07,520 of. 2277 Joel Smith 01:24:07,580 --> 01:24:09,060 So I bought a cheap one that didn't work well 2278 Joel Smith 01:24:09,060 --> 01:24:10,720 and it's still sitting here in my basement. 2279 Joel Smith 01:24:10,860 --> 01:24:12,500 But I might have to go try that, honestly. 2280 Joel Smith 01:24:13,600 --> 01:24:13,760 But anyways, 2281 Joel Smith 01:24:13,900 --> 01:24:15,720 I know that's I think that's about the end of 2282 Joel Smith 01:24:15,720 --> 01:24:18,140 the questions mark that I had for you here. 2283 Joel Smith 01:24:18,500 --> 01:24:19,260 You know, 2284 Joel Smith 01:24:19,260 --> 01:24:20,960 someday I'm sure I'll have a round three. 2285 Joel Smith 01:24:20,960 --> 01:24:24,260 I think actually I probably have a few I have 2286 Joel Smith 01:24:24,260 --> 01:24:25,780 to run back at you at some other point. 2287 Joel Smith 01:24:26,080 --> 01:24:28,220 But man, a great talking to you again. 2288 Joel Smith 01:24:28,600 --> 01:24:30,900 I always enjoy these conversations and I will 2289 Joel Smith 01:24:30,900 --> 01:24:33,980 I'll make sure I post in the show notes the 2290 Joel Smith 01:24:33,980 --> 01:24:36,080 Hunter Kavanaugh series and just so everyone 2291 Joel Smith 01:24:36,080 --> 01:24:37,760 can also just give me more details there. 2292 Mark McLaughlin 01:24:38,640 --> 01:24:41,460 Yeah, and then you can market your tree bench. 2293 Mark McLaughlin 01:24:41,680 --> 01:24:43,440 Yeah, I'll be working on that. 2294 Joel Smith 01:24:43,080 --> 01:24:44,960 I actually made, I think I made a note here. 2295 Joel Smith 01:24:45,060 --> 01:24:47,660 I'm going to call it the economic constraints 2296 Joel Smith 01:24:47,660 --> 01:24:48,840 force or something. 2297 Joel Smith 01:24:49,220 --> 01:24:51,800 How to constrain yourself. 2298 Joel Smith 01:24:52,940 --> 01:24:53,780 That sounds really good. 2299 Joel Smith 01:24:54,180 --> 01:24:54,920 That's what it'll be. 2300 Joel Smith 01:24:55,240 --> 01:24:56,240 So, all right. 2301 Joel Smith 01:24:56,340 --> 01:24:57,260 Well, thank you so much, Mark. 2302 Joel Smith 01:24:57,400 --> 01:24:58,180 I appreciate your time, man. 2303 Mark McLaughlin 01:24:59,000 --> 01:24:59,580 Thank you, Joel. 2304 Joel Smith 01:25:10,000 --> 01:25:11,580 Thanks for tuning in to another podcast. 2305 Joel Smith 01:25:12,040 --> 01:25:13,080 I will see you next week.