Because we we... In the S and C
community, we can we can discuss the all
the benefits of supra maximal cedric
strength training. But I'm not really interested in
the supra maximum. I'm interested in the super
fast eccentric training. Trend training on this
their details were covered by Randy Huntington and
1 1 of your charts definite. So this
elastic based pumping type of action. The benefit
is the super fast eccentric piece of movement.
That was Peter Mir,
and you're listening to the Just performance podcast.
Welcome to another episode of the podcast, and
thanks for tuning in. This week's guest is
Peter Mer,
and he is 1 of the best speed
power coaches that you've likely never heard of.
Peter is a Sprints and Hurdles coach. The
University of Love, Poland. He's a strengthening conditioning
coach, He's held the position of Polish athletics
National team Coach and he's a current speed
climbing at national team coach for Poland.
Peter specializes in multi sports speed development and
is studied from some of the greatest coaching
minds in the world, and he's helped athletes
to incredible results along the way. On today's
podcast, Peter will speak of many aspects of
speed and power training,
including the nature of rhythm and hurt and
athletic movement. He'll talk about an angular approach
to sprint. He'll get into body weight isometric
holds and talk about his approach to us
Lat isometric training, this and much more on
the show today. It was awesome talking to
Peter. He's an absolutely brilliant mind. 1 last
thing as well is in the show notes
on just slice sports dot com. You can
see an example of the oscillator method that
Peter uses.
With his sprinter and athletes. It's something that's
certainly helpful to visualize so if you wanna
check that out and what that looks like
head to the show notes on just fly
sports dot com. That all being said, let's
get to the episode here with Peter Me.
Peter, 1 of the videos you had sent
me. I thought these were really interesting was
It was your daughter doing, like, gallo drills,
rhythm drills and doing hurt. And I'm I'm
thinking about that more and more, with my
children out. There... 6 and 8 land 5
months, so she's just barely crawling or getting
the crawling. But, what were some of the
things that defined,
the training
of your daughter over the years and how
has she progressed in hurt? I'd be really
interested to hear some of that.
Yeah. Yeah. She she my daughter 13 now
she's... Overall very a fit elastic and still
strong kind of athlete. So she she... She
shows some natural, like,
speed
talent, maybe that's too much, but definitely she's
the the, you know, pretty fast kit.
And my approach to kids coaching,
and hurdle coaching with kids absolutely
built around constrained that led approach.
So what I want to build at this
stage of her life like she's 13
until the moment she
might
compete at some point in the future
is to to really build the skill. So
in the past I was I was trying
Rush a little bit with the with the
speech training and with the speed development of
of, you know,
little children
or you know, young teenagers and I changed
my approach.
The time now is to build absolutely fearless
her.
And my
inspiration is is
or is the animal
kingdom. You know, like, the the
my dog rushing sprint across you know, the
woods is is not thinking about what what
he's doing or what she doing because I
have to lovely pit blues at my, you
house. So they're not thinking what they're doing
they're just doing that. So my idea of
of coaching hurt at this level is to
build the skill
and to make her feel less her link
without thinking how to do it. So
the gallo pink is is up absolutely the
the the step 1 and into her link.
So I can coach I can successfully coach
and to her anybody, and I need 15
minutes. Absolutely and it's not just it's not
just, you know,
clearing 1 hurdle. I can sell like a
5 or 10 hurdles, and anybody can can
maintain the rhythm because
the step 1 into hurting for me is
like the gallo pink. So you're always basically
what is gallo pink. It's like, you know,
it's like a running
through a cut step. And what is a
cut step is the step that you need
to clear the hurdle. So basically,
to avoid it any risk of of missing
the hurdle or hitting the hurdle with the
with a child is just to make them
make them being ready to create the hurdle
And if you gallo, you're always ready to
clear the hair. And it's natural way to
to show which will be your lead leg
which will be a trail leg. And you're
always ready to hurt Like. I can said
that you know the set of 10:12 hurdles
and the distance is totally random. But she
can always clear the hurdle because she's always
ready to clear the hurdle, and this is
my absolute number 1,
And what's important, I use the this training
modality also with the with a, like, a
pro hurdle like, you know, sub 13 seconds,
female hardware because female handling as is is
my specialty. I'm I'm not that mag to
into male herd. So what I want from
her now just to close the topic is
like to to be a feel less hurdle,
constrained led approach into into coaching.
So I'm not giving her instructions. I'm giving
her task
to solve.
And of course, what I need to maintain
is like a hip mobility,
which is which is a lot easier with
the girls, You know, be be if if
we maintain it trip puberty
then I'm fine. It's... The changes are around,
you know hip mobility
are easy easier to maintain among girls than
than boys.
And her absolute passion at this
stage of her life is dancing sync. So
she's
she's like she she's like a, you know,
a hip hop denser. So what she's doing
there? She's doing the rhythm training, and she's
got natural skills for rhythm. So she's dancing,
maintaining the rhythm.
I'm maintaining the the the field her link
through Yellow developing pink and
That's what I need. And and there will
be time for speed development
in the future. Also also my kind of
critics towards towards hurt in general are the
I
competition rules, which are crazy.
When I see, like, you know, 16 years
old girl who who are supposed to, you
know,
maintain a rhythm through 8 meter distance or
something that that's crazy. This this should really...
This should really grow with the with the
children development. So I'm gonna wait
until the moment that she's she's comfortable with
3 step
her. It's different than everybody does because it
doesn't... You you go through 5 steps or
4 steps,
training, you know, training bottlenecks legs.
I'm gonna wait
until she's comfortable with with, you know, Teresa
hurley. That's it.
Yeah.
1 of the reasons I I chose that
question
for the first 1 is just because I
I think that hurt
is this
intersection of athletic that brings
so many qualities together.
And a rhythm is 1 of those really
critical qualities. And I think like you said
the way that
I think things are often taught, especially unfortunately
to children, it's like, if, like, okay, you
know, move your arm here, or move your
leg here, This is how you do it.
And honestly, even, like, I'm coaching a high
school track and even in the scope of
working with older athletes in the hurdles. I
start with rhythm first. Like, let's do the
we do, like, the lead leg and the
then the trail drills, but I don't connect
anything. I'm like hey, Let's just do these
drills. And then we just do rhythm them.
And
if if you can get that first, and
then also like, you just
enjoy the environment problem solving. A lot of
those gaps can
close themselves over time. And it reminds me
of
Raf Kelly sort of video of his. I
think his son was 8 at the time
doing, like, a neighborhood track me.
And he ran the same speed the hurdles
as he did in the open, you know,
50 50 meter dash or whatever. So he
ran the same time with the hurdles because
He does so much nature parkour in Ninja.
I feel like it's almost like, this is
exciting now. Like, you know, and and it's
just natural.
And there was
his last thing I'll mention here is there
was a really good study. I think it
was somewhere in England.
I don't think it was... I don't think
it was Ing english Premier, it might have
been Scotland somewhere. III don't know the exact
place, but there was a study that was
showing the the highest skill of defensive players
later on. They tracked their training back. They
tracked their hours of play. They track when
they're first introduced the sport and the thing
that actually determine their top skill was free
play.
In how many hours of free play did
you have. And the way you're framing it
up, It's like even different dis... Random distances
of hurdles very distances. How can we play?
How can we have rhythm?
And it's just... I think that's valuable for
both younger athletes and I think it has
a lot of value for older athletes who
especially those were just learning. So I love
that you're doing that. Those videos you started
just so cool to. I think there was
like, course involved. Like 2 at some point
like yeah. It's it's it's like you you
that they call it, like a mini pony
or something. It's like because you know, I
think it's, like, you know,
boys growing up, they wanna be nights and
and and
firefighters or, you know,
You name it Or and the girls, they
they... At some point, they just, you know,
they'll... They they have, like, a passion for
her horses for equality jan even thought not
retraining.
And the the mini horses is lots of
fun. It was some point now she's 13.
So it's, you know, she finds her herself
a little bit.
More serious person, but when she was like
maybe 10. So I was even throwing the...
I was using the whole football field.
I mean, the soccer field, and I was
showing, like the
20 plus hurdles, the the different heights, you
know? And and they were they were not...
They were randomly thrown around the the whole
field. So it looked like a equestrian parkour.
So she felt like like that and here
she need to to make a left cut
right cut change the rhythm, and sometimes,
you know, a lot of, like, a single
step per link also,
because that happens in in in real
real full size question. So so I was
using the the the patients that that she
had over the years.
What what was her interest? What what what
was, you know, firing her up to put
into into our track and field. Training I'd
say. And you you know, you mentioned about
the rhythm. I mentioned about the rhythm you're
saying, you know, life happens in in in
cycles, and then we have the rhythm. We
have the frequencies and
through through those
setups, you you'll find the comfort. Basically,
are the the when when you manage the
rhythm in the in the in the little
kids
train, it's it's it's a play. I I
don't even call it a training, but... When
when you find
the rhythm of the play. They just strive.
They, they enjoy. They their... Their bodies and
mind just
appreciate the state. They are in due to
to maintaining some some rhythm or managing the
rhythm.
So that's that's how I I find. That
that that's why with people dance, you know,
the the the human beings has have been
dancing since thousands of years. So why not?
Yeah. I was just thinking you got me
thinking too about children and imagination, and I
wonder, you know, I I had seen a
little toy. It's like the horse like the
stick with the the head Yeah. The Toy
horse head on the end of it and
there... I didn't seen that sport with, like
the jumping. Like, I didn't even know those.
It's thing like these girls jumping over high
hurdles with the horse. So it's like what?
Oh, it's huge in Europe. You have, like,
a nationals. You have, like the European championships.
Like, I think it's like hobby horse Thing.
So you if you type in hobby horse.
It's huge in Europe. So it's it's quite
quite many times where you have, like, a
the really equestrian
competition. So like, the the pre event is
like they hobby horse when you had, like
those, you know, 10:10, 11 years old girls
who are just clearing, like, hurdles like,
on the hop house, which is great for
me. I even prefer, you know, my sister
wasn't an an an probably question when she
was, you know, your years back
So I... It's a risky sport. So I
never IIII
never meant to to have my daughter doing
any christian
more serious than just, you know,
you know, hanging around and and just for
having some fun in the saddle, but but
this thing is just just lovely.
Yeah. I I like how you mentioned your
your daughter does a hip hop dancing, And
I was just...
I just finished my first year coaching
at a local high school. And 1 of
the middle school high jumpers, she set the
middle school record this past year, and I
work with middle school as well there.
And well, it's interesting she... Because she runs
distance,
and then her dad's is a distance coach
and then she does hi jump. And she
still is jumping extremely high. And I'm... And
I know distance you could say building the
tendons and things like barefoot foot, but she
still has just this twitch and pop in
the takeoff, and her takeoff position is really
really good.
And I'm thinking myself, you know, how what
qualities emerged so that she could do these
things And then she told me, oh yeah,
I up dancing. I did dance all the
time. I did hip hop. I did tap.
I did all these things, and I'm like,
a, like, that's an ingredient in this equation
that's starting to make sense.
The, some of the speed on the approach
and things like that isn't there because I
think... And that's why
we're expanding her events out a little bit
to, like, trying get her in into 300
hurdles and things like that. A kind of
a halfway point between distance and high jump,
and as well as some pent half on
things, but it's it's so interesting when you
hear what Athlete did when they were younger,
and it starts to... Especially something that's that's
rhythm and tapping the fast, like the fast
feet, the fast twitch through the... Between the
heel and the toe and things like that.
Like that makes sense now. Yeah. And we
can we we can even look into into
mature athletes least. You know, then fast was
talking about, like, a modern just
tribal dancing you had Chris Cor,
just recently,
you, as your gas, and and you mentioned
the the Irish stop dancing, and it makes
so much sense and and anytime music is
involved, and the natural the natural rhythm rhythm
that has to follow the the music rhythm.
It's it's it's it's just pure joy for
anyone, you know, for for any
anybody loves to to dance and and and
when you
when this gives you also, like, a high
quality training, so, I think that's the best
way that the... That can happen to a
child. And the only thing
that I'm trying to
take care of. It's just taking shows off
whenever it's possible. So
I know when when she's in a class,
you know, it's, like the hip hop style,
sculpture, you know, the clothes, and, you know,
the hoo and and and
lose outfit, I I understand. I cannot interfere
because, you know, she's in the group there
and and there's a whole culture. Ma'am, I
I totally, I I absolutely respect that. But
whenever she's she's training at home, and she
do it all the time.
I just hey, take your shoes over and
I'm fine with that, then dance as long
as you as you wish. So then we
have all words combined in 1. Yeah. It's...
That process to development is certainly something that.
I think we... So off we just look
at the know, we look at the end.
We look at the branches of the tree
versus, like, you know, everything else that makes
that up. And so that leads me to.
I I know you've had a lot of
you know, influences,
mentors,
people that have influenced where you've landed now.
I think we even talked a little bit
before we push record. We I... You said
you're someone an integrator, And I feel like
I am in many ways too as well,
Like, someone who takes ideas and and then
I I guess we all are. You know,
maybe versus people who just have an idea
that's out of nowhere or What is this,
you know, in this totally new way of
thinking. But I'm really curious of of who
some of the strong
influences that you've had that have formulated the
way that you look at training.
You, the the tipping point of my my
way of of having a chance to be
influenced by great mine was meeting you, and
we were just trying to to recall was
a 20 15 or 20 16 plus minus
that was 1 of the earliest truck football
construction run by by Chris and Tony, in
Chicago where we met in person. You and
me. I had a chance.
And a pleasure to be in the in
the in the audio where you presented your
idea. And after that, I I approached to
you and
and ask you about this this guy from
from, you know, from San Francisco Area, Woodland
back then.
That there's the there's the genius around you.
And I know you have some connections, just
can you explain something about about him. And
I was asking about a Da bar at
that point and you said no.
Just don't don't don't don't try to find
a middle just
sit on a plane and just go visit
and and you need your own experience and
that's what I did and
absolutely the tipping point of of of me
building my experience of
being influence kind of thing. And so definitely
a da bond. Then I had
I had the pleasure to meet Randy Huntington
in person. So that was I was I
was following his
his work for for many years and, you
know, it's late eighties,
and
there was 20 19. I was in there
was the world championships in in in Doha
Ka.
So
And the funny thing is that the the
the the the world championships in Doha. They
were not covered by any tv in in
Doha.
For biden ton no reason that I I
think that there could have been some...
The female body exposure, things like that, which
couldn't have been presented on Tv anyways. There
was the the the the championships sits are
the or absolutely great event. But
we we were not spending, you know, the
whole day long and in the stadium.
So
I was lucky that the Polish national team
and I think the Canadians and and the
Back in China was was based in 1
hotel.
And at the lobby of our hotel, that
was a starbucks. So where everybody was paying
in the whole days because I was, you
know, a good coffee and good air condition.
And at some point, at some point, I'm
I'm watching my
some polish revision coverage of the games that
is is happening, you know, across the block.
And there's this guy sitting, hey, Can I
can I join you because there's is the
there's a female high jump, and and you
have the the the Tv coverage on your
ipad And can I join with the coffee?
I'm, you know, I'm I'm looking up and
there's hand the Huntington and as store. God.
Tango god, I had my ipad with me.
So definitely
Around around this
work.
Who you explode into very details over number
of of chats with him definitely.
So it was a short direct work with
with him, III could have have some discussions
back then,
definitely Jerome Simeon.
That was also,
a very important person for me. We we
we were in touch, somehow and again, 20
19 door. I was like a what what
was like a... It's important moment for me
to be there and and and Jerome Simeon
was like a link between the...
He's 1 of the person who really...
Explore deeply in and and and and into
Jay Sc work. And now basically there's Chris
Cor who I visited him a number of
of times. So he's
his famous basement.
Mh. Trend facility at his house, it's that's
1 in life. Lifetime I'm experienced to spend
Some diane. I I enjoyed a lot. So
I always... I tried a couple of times.
IIII
went to to today event truck food football
or ans then I I usually spent. Like,
a week or 2 either of either spending
with Tommy Holler at his at his...
I'm I'm not sure if he's, still active
or or he retire as a as a
chemistry coach, but anyway, he he. So I
spent, like, a week week or 2 with
Tony and he's
at his high school and and and the
evening every evening with
with Chris Cor at his basement. So and
we're in touch since. So over the years
we Wear touch. And
definitely, there was some some coaches who helped
me a lot of the was also
Vince Anderson,
especially on the whole and the and the
rhythm moon like the the the holding rhythm
between the headless was like, we we we
were touch and there were really, really
interesting
conversation we had over the years and and
he opened my mind.
Into specifically, you know, to train the rhythm
in in between hurdles. You know, Vince anderson
son and, last but not least absolutely,
you know, So so I'm sure we'll touch
this into little details
a bit further, but definitely, Alex, at some
point of my coaching development was. Was was
a very important person.
I mentioned Dr Sc never had a chance
to really
get into
close
from those who I never had a chance
to meet since they passed away before I
even try your absolutely Charlie Francis that he's
a approach and
into into sprint training and the yearly programming,
huge influence
influence over from his work and
And there's also 1 coach. I want I
want to mention there's there's been a genius
coach even in Poland. He passed away, like,
I think.
20
10 or something like that before I even
get into
into hurt coaching at at at 11 was
Chap.
It was he was the guy who in
the early eighties, Poland Female holding was absolutely
like like a powerhouse. There was a polish
female heard.
Were setting word records
in the early eighties, and he was like
a, like a decades
above
ahead of of his times.
So
I was able to to get into... It
was not easy because
almost nothing is been published online. Since he
passed away before the
before before the, you know, Google Youtube and
stuff like that. He didn't publish too much,
you know, real research. So I was sitting
spending hours.
The old school, you know, I'm I'm I'm
I'm 50 years old. So it was... For
me, it was normal. So I had to
spend hours and the library. I was actually
traveling across Poland because there was 1 university
and and and in 1 city who... I
knew I checked, they had, like, a 1
article
written by him. Then I traveled across the
country to another city and and and so
on out. So I was able to get
in touch with his widow and she
she she showed me his Phd on on...
That never been published because he passed away
just before she was able to publish and
and and to really go into beaches, and
I was able to explore his notes. His
he's like, first, you know, training journals and
and stuff like that, but I never met
this guy in person, but absolutely my my
approach to to
elite level hurt.
It's got nothing to do with what we
discussed at the beginning about my daughter, but
a elite level hardening, absolute. So so there
was the genius guy who un for the
unfortunately passed away too early like charlie f,
by the way, same same store. So those
those will be the the guys and maybe
the john God
john God but
we get into it. Yeah. Yeah. For sure.
So looking at, you've obviously... You've had so
many mentors and and collected from so many
different coaches and systems.
I think a good place to start is
is the dairy and bars work. And just
because I think so many of his ideas
run or or seemingly, I guess, run counter
do a lot of what is coached. And
I'm curious to some of the main things
that you took from him that you integrate
with their athletes and how... And your lens
of how to introduce it to them. Out
to that for them to experience it.
Yeah. The the introduction part, it's key. Because
at the end of the year end, I'm
not just, you know, f philosopher I'm not
the researcher.
I mean, know,
my daily job is is is coaching. So
I need to find a way how to
coach, you know, 17 years old.
Do or or 20 something years old, they
they
it must be simple for them to to
really appreciate that. But
but the
simplifying what I... Like I mentioned, I started
with Ada dorian. Like, he he was like
the the the
things flipped in my my brain a lot
and and
I'm happy that I kind of started my
journey with Ada, and then then then looking
into other great coaches was already true
through a variance perspective
which I think is the is the the
best I could I could get gained through.
So
absolutely, Ada da made me understand levers.
That's that's probably no surprise
to you, but he made me understand how
lovers work in human body, not not only
in sprint, but definitely, the the the the
levers is something that did
nature creator the creator
creative for us to make our life easier.
Simple as that,
So
whenever I'm looking at the at the humans
human body in motion, I'm always looking through
levers perspective, and it doesn't matter if it's
sprint.
If it's hurt, if it's, you know, soccer
player speech training or just
he's his motion across the field or is
it like a speed climbing that I'm I'm
also involved at the, you know, elite level,
olympic level.
So
I'm looking at the motion through through lever.
So that was the the the 1 big
thing. We we don't need to go into
into very details. I I think if if
I can provide a value to whoever is
going to
to listen to our conversation,
explore levers and they role in human about
this motion. So that would be that would
be number 1 and and
step 2, exploring Ada
approach to to now a little bit more
into sprint would be
I moved away from
horizontal
versus vertical First application.
Okay? I moved away away from the...
From the, you know, spring
spring model into angular momentum.
Your body is not over aware if if
what's the what's the angle of of force
application? If it's vertical it's horizontal,
whereas the drive phase where the... Where where
where things change from horizontal and 2 verticals.
So your body is not aware of that,
but your body is aware of of of
angular momentum,
and that's the real engine that we have.
So
what's the... After after understanding levers and shimmer
body? I'm I'm looking into... What where where
the engine is and the engine is angular
your momentum
that you can create.
So
it's not easy to cover too much details
you when when this is an audio recording,
not the not, you know, not the cleaning
or or training session or or or or
or video.
But if if I'm if I'm to 0.2
most important things, I I learned from Ada
guardian would be those too. And, of course,
this quarter running and the then the machine
angles change over
over the the
steps too etcetera that, this this would be
the consequences of of me looking at the
at the human
body and motion through levers and
specifically in sprint through, and your momentum
being the being the the the the main
driver, of what's actually
happening on the on the track because
after you you made your limb
hit the ground already. There's not much you
can do any further. But the the magic
happened before. You actually hit the ground. So
that's why the angular momentum
is is so important for me to looking
at the
at the sprinter
motion.
So Yeah. I think with something like with
Ad da
teachings and the idea of a squat run,
I think that there is...
Like, a lot of people would look at
that only through the window of,
like, vertical force and force production. Like, that's
And it... It's interesting to think about why
that is the dominant
way people look at sprint.
The very...
It's like that is the the holy grail.
That's how people look at it.
But squat running works in my opinion because
of angular momentum.
And people feel it. Because of angular momentum...
You you're... Before we got on the call
you're mentioning a little bit about how you
help athletes to feel that. I really curious
you explain a little bit more about that
anecdote.
Oh absolutely that. I think I'm
I think I can be brave enough to
to mention, I think I'm the only Cog
Poland who's actually exploring this. Quarter run because
I haven't seen If if I'm wrong then
then then then, of course, apologize. But
but
the quarter run,
actually allows the athlete to explore bot and
the what's what's what's
how how to feel the angular momentum they
can create
and what's going on in in terms of
of levers and I'll step back
to to to the forces, Okay? To applying
forces. Sure. We we're we are applying the
forces, But what levers gives you. Gives you
a chance to utilize the force with the
the easiest way possible. So
if you understand levers, then makes your life
simply easier. And the way the way I
use squat run which is absolutely
1 of the number 1 drills from you,
which to be very honest. I'm I'm absolutely
extremely limited on on the drills that I
apply.
So I always do a quarter drum that
always bleeds into relaxed printing. So I'm, this
is not like a base for like a
top end speed training.
So,
it's it's just for the feeling. So when
when I hold the athlete to run fast
to sprint fairly fast and it's what position
over 30 40 meters, and then I want
him to gradually
bleed into into spring over the next 10:50
meters
then he appreciate
the benefits of this of this kind of
task at the beginning position, but but after
after he... The the the the comments from
at, I get, they feel like they've been
released from a leash.
So when when when I work with my
dog, I I have, like, a small muscular,
sprinter type dogs like I.
I I'm a happy owner of of 2
pit bulls. So
when when when I walk my dock, and
he's trying to release from the
from the leash, and I'm I'm not making
this happen. So basically, he's walking in a
squat position. The moment I released the leash
when there's, of course, AAA safety environment to
do that, then from from the squat position,
he's gradually
getting into top end position, Of course, in
the in the in in his work. And
but this exact common I'm getting from my
sprinter. They they're feeling like being released from
the from lesion and we do it all
the around all around.
Yeah. That's 1 of those things too where
so much of coaching, just like back to
the hurt.
A lot of things that are in the
air If an athletes in the air and
they don't have a lot of sensory feedback
necessarily outside of whatever internal timing they've learned
to recognize in their body.
They might start to become reliant on a
coach. And I feel like so often sprint.
It's like, it's in the air, and the
coach says, put your knee in arm here
and and focus on this and it's it's
not something they really feel.
But when you squat down a little bit
and you have a little bit of a
prolonged contact time, which again, you you're gonna
get out of it in sprint normally like
you said to bleed. It's a it's a
sensory experience
into, how did you use that extra sensation,
how did you use that large angular sweep?
It gives more... The same way I think
we talk about, well, hey, and Athlete isn't
sensing enough in the squat, So I'll put
him on the ground. Like, you know, I
give more points in contact.
It's it's this thing that allows
those that that gather... It allows more feeling,
gathering feelings of angular motion, and then they
can use it and it's so much more
clean than well, hey, just go do these
things in the air. Of course, you should
be able to do these things in the
air. It it's very, it just allows athletes
to do that and recognize it. Yeah. Absolutely.
And and when there's
right now when we're recording, there's the the
there are 2 2 huge sporting events going
on this summer in in Europe. There... Now
there's European
soccer championships,
Held in Germany and and there's the the
summer Olympic games and and Paris and about
the month.
So I'm I'm watching, you know, because of
the every Tv coverage is now about about
the the the Europe... The the euro. The
the super euro. So... And I'm watching that
the
and the thanks to to super high quality
Tv cover. Now, we can really look at
the real close up and slow and, you
know, the drones flying above the players, etcetera,
so which if you've really want to explore,
explore and see and witness, I witness the
the
the fastest soccer players, there are absolutely
quarter runners. Mh. And and, you know, there...
It has got nothing to do to to
making, you know, soccer players run about running
weekends or or world drills
No. Just let them be a squad rather,
don't try to change it. And and the
fastest
soccer players on the feeling like the the
the position, like, you know, the the the
the wings or or those who cover, like,
40 50 plus meters, which is
which which which isn't not that common and
talk about when they do it, you can
really see how how the their bodies are
resolving the the
the task, which has been fast on the
field on a soft field.
Yeah. It's problem solving. It's a good athlete
will find a way to problem solve. And
I think that We can learn a lot
from watching that versus assuming all athletes should
run like a track sprinter on a track
surface, straight ahead with no. Per or interruptions
or anything like that. Yeah. But to be
even honest, like, I had this idea that
I'm trying to, you know... Spread across poland
here and and our train training community, like
a coaches come Ps and c coaches and
football coaches that when when you look into,
like, a read
bread and butter. There's a lot less difference
between the the the the sprinter on a
track, and the and the fast soccer players
on the on the field, the difference is
the the the forces between the... Actually the
shoe, the the the food and the trap.
That's that's obvious because we have, like, a...
A synthetic truck versus versus soft soft soft
carved grass whatever you. The field,
itself. So... But but when you look at
the...
Where's the optimum
of the of the border
we're begging into levers and we're begging into
angular momentum. So it's got nothing to do
about, you know, high knees or or force
application if it's more horizontal more vertical.
Yeah.
Yeah. I think that there's a huge amount
of difference between sprint on turf versus
sprint out a bouncing track surface. And even
I think people would look at squat running
too and think of it more on the
level of.
I'm not even sure almost as if it's...
Something it's gonna cause you to pull your
ham or not bounce very well or something
like that. But... In reality you watch these
at soccer players especially running.
With the a slightly squat center of mass,
the timing is I think what ties it
together because the limbs and the way everything's
being timed up is so good. And I
think if you told
a track Athlete who's used to doing tracked,
To run squat and the timing was awfully.
Yeah, that would be a bad thing. But
naturally, our timing is good and it's on
and it's it's adapting to our environment, and
it's almost like back even the hurt... This
is why I, like, like, leading with the
hurt and the rhythm piece because like, if
the rhythms there and the timing there, and
yeah and you're adapting to a problem, like
variable hurdles or players or things to deal
with. The end result gonna be pretty natural,
and it's gonna be something that
is... Yeah, just again, you adapting to your
environment. And that's why I I've said it
before, but I raise it tricks me watching
people warm, like soccer players up with all
the high knees and the hands overhead and
all that stuff. And then they'll go from
that and the players will to start playing
and then everything just changes instantly. Lo and
squad it and yeah it's. It's like absolutely.
Absolutely to the point. And now we just
also meant, I mean, you you
you made me now think about something. The
the moment I introduced into my sprinter or
whoever new
John Mango My my level is, like, just
just to give even an overview, like, the
the the my my fastest hundred meters like
the
10 twenties.
Over a hundred meters like my my my
fastest 60 meter indoor printer, like the 06:60,
which is like, a European high level of
printing already and, like, the the 20 forties
over 200 meters. So Whenever I introduce the
the this, you know squad running into my
group, I have introduced in the past or
I introduced into an news printer that joins
my group,
then the the timing is off in the
beginning quite often. But once they gradually,
get into the right timing what you have
just point out into quarter running. Then the
timing, they they are able to maintain the
timing,
over the whole distance when when they bleed
into sprint and and and and a continue
and maintain. That's a great timing. That's a
great timing tool should you just open my
eyes into what I do, but I I
never I I never thought of that like
that. Thank you. Oh, yeah. Like, I I
appreciate the anecdote and the thoughts from your.
And of things. I was thinking just about
Bobby White was on the podcast basketball coach
and sports performance and he talks a lot
about pushing athletes to the edge of their
ability and
Even though, like Chris Cor, his edge of
the ability off often a very coordination demand.
It's not like just force. There's a lot
of cognitive.
Demand to push that edge. And I think
once you take, I guess you could call
taking the red pill of timing
and levers
But once you get to that place of
timing, It's like, how how do I challenge
your timing now? How do I have a
workout that challenges that?
And it's not like,
Okay. We'll just do this and, you know,
keep your limbs in this position type thing.
And and I find when you can challenge
timing, you can almost change from the inside
out in a way. Like, everything else will
follow suit. Your fast twitch in your nervous
system, everything... Like, athletes love that because it's
kinda like
dance speed challenge
and you're wired for it. And that's what
dynamic systems do. That's what dynamic systems do,
and we're not we're not. Complicated system which
would be a car or or like a,
like a, you know, and a product of
engineers. We are dynamic systems, and we adopt.
So this is what do be capable of
doing. That's why, you know, by Robot would
not benefit anything from Squat.
If it's it is not been programmed in
advance by then by the designers legend engineer.
Yeah. I think that isn't the title for
that. It's like complicated.
Like, a car would be complicated, but we
are complex complex. Right? Yes. Yes. Yes.
That's the difference. So so the the... In
in in complicated system, everything has has been
designed. The only
combination of of parts getting into relation everything
has to be pre pre program. It's like
a product of of there's a blueprint for
for an emotion that's that's possible. If if
anything in the car goes out of the
blueprint it breaks simply
versus complex
systems like we are we adopt.
Yeah. And, yeah, and that changes everything. And
it really expands
the number of things that we ingredients or
the the factors we can look at.
At which which makes coaching a lot of
fun too. Oh, yes.
Does. You mentioned Peter, you, jerome simeon. Spending
time with him and, of course, you Jay
Sc and, hey. I I the question I
always ask her it comes to my mind
with those types of things is alright. 5
minute lunch. 5 minute iso saw lunch. 5
minutes, 2 minutes.
Lunch was electrical
stimulation on, Like, where where we landed?
I tried those. I I tried them all.
I tried them all with, you know, electrodes
on my on my glues and my ham
on my everything.
So I have this this, but I think
like, a slightly about 23 minutes was was
all I was capable of doing. But you
know, this type of, like, a a fairly
pure j shredder stuff, you know,
this is what I do first thing in
the in the fall.
What 1 of the thing that 1 of
things that III
really
pay attention to is a long vacations for
my sprinter.
So
we are just done with the nationals 2
we get 2 weeks ago where I had,
like, you know,
fairly, you know the whole bunch of medals
and and and final positions.
So the... This week,
we still have under 23
nationals.
This is the equivalent in Europe. It's it's
it's it doesn't really exist in the U
Us because there's the European idea of the
of the nationals and and the pan pan
European
track events in the under 23 category, but
it's a pure equivalent of Nc
because
but when you plus mine was look at
the at the athletes age, so this under
23 category. So this week I'm... I'm I'm
I'm having the under 23 nationals. And from
that point, it's like
2 and a half until 3 months of
complete vacations for for my sprinter. And I'm
happy when we when we finish the season
with the personal best and the and the
healthy. No injuries is not nothing. So
So that's the moment we know step of
the stage and the in the in the
peak performance state.
So that's that's always very important for me
to to to to stop the season when
when about it is it's it's a peak
shape,
then the long vacations. But then when we
pick up in the in the fall,
the body kind of knows where we are
heading to, to the peak form that that
that we... That we were in the peak
peak shape we were in 3 months ago.
And getting back to Jay Shredder, because that
was your your your... Question. The maybe 2
up to 3 weeks of of breaking those,
you know, summer vacation modem and habits,
we go extremely through jay shredder
ideas. So we go through the longest eyes
or long duration iso, we can make that
it's a lot of fun.
Especially with the guys. We we're in the
group, we challenge
each other. So so I have this 1
crazy guy, my my my strongest 60 meter.
Who is like, nobody can beat him in
in long duration iso.
Also, like, 3 3 and a half for...
For me he can easily do it. But
the thing that really grinds us down into
into the extreme are the super slow.
Super slow is is is really something we
have a lot of on, but
how I look at those,
it's maybe not necessary the, you know, this
pure sprint capabilities that that I'm trying to
develop over those
let's say, 2 weeks of upstream
extreme iso,
extreme long duration iso and and combined with
the with
huge volume of of easy rebound, you know,
with those
throwing and patching and and those super slow,
everything from dress shredded
shredder system,
quite often combined with
neuro
stimulation,
Rs sq 1 is the European
system that kind of follows the step of
of Arp way. So for me, it's like
a
we are we are grinding and rebuilding the
tissues. That's that's that's how I see, then
that's the idea so we just...
We we were able to over overdose
period of time. Our our our... My goal
is like the plastic of the tissues. So
if there's anything in the border that needs
to be, you know, some scar t show,
anything like that anything that needs to be
to be cleared off.
This is the beginning of of our training
training fault training, just just getting your tissues
into the extreme.
So if there are any weak points we
cleared them out. That's the idea behind. I
can't tell you, you know, Probably nobody can
tell you.
What's actually going on and what what's actually
what where the magic is
behind, you know, 5 minutes,
5 minutes
iso lunch,
but but this is how I look into
it, and this is how I incorporated this
into my system because I can only say,
what is the place for for this particular
modality into... In in my system.
So that's that's That's how I use. And
then, of course, gradually, we we move away
from from such an extreme approach because in
high level sprint training,
you need to find a the right amount
of everything and the too much of something
would not be the the right approach further
on.
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Yeah. It's interesting that the...
You said the 60 meter sprinter who was
the 1 who would do the best that
the long holds because I think in some
ways that do would the first thought. I'm
sure a lot of people would how would
be well.
Isn't that a fast switch person? It's slow
twitch, but it's like, if it's must he's
a muscular person and an and competitive and
intense. It's so interesting to be how I
think the mental slow wiring of some people
can really work its way into those types
of things. Yeah. I think also, you know,
he's he's he's
his engine.
Is is the muscle. You know, He's the
the wide
the wide Dia type. Yeah. Is the 1.
He's the 1. So he's... The muscle is
his engine. So I think that's for for
the reason he tries on that. So he
tries on the and form of
customization. He tries on super long duration eyes.
So
strong
muscle stimulation is is his driver.
So probably for that the reason,
I mean, in in this, you know, short
short extreme
extreme stuff from from Jay Shredder, he he
he drives. But then over the season,
with with an roi iso so
type guys dudes, I'm looking a lot more
into
elasticity
driven
strength training. And in his case, it's a
lot more
strong concentric
old school engine. Of course, I do it
I do it. I try to do it
in a smart way. You know. I'm I'm
I'm a huge
proponent and a huge fan of of of
Kaiser.
So 1 of the,
you know, after
after the couple coffee spend, III had spent
with with Randy handing on 20 19 Though
mentioned, and the starbucks at at our hot
hotel lobby. So few months later I already
had, you know,
I already had Kaiser squad machine at my
gym because I run my my my my
own gym which is like a
like a very specific place,
slightly inspired by Chris Cor.
So he's the he's the he's the
concentric court... Contraction type of deal. And he's
super strong, super dynamic and the and
his dream always was to to to beat
the
results in Ky, and he does it. You
know, as far as I could explore Sub
ton results, it is over the, you know,
show youtube videos or something. So,
So we're trying to sometimes we try to
just replicate the the the sub tan execution
on Kaiser and might do this stronger. So
that that... That's the thing. And
versus the the the narrow
type of guys where I'm looking a lot
more os
isometric type of training and which we do
with the bottom the back mostly. I sent
you, like, a couple months ago, for crazy
video,
I... We can we can explore this further
in in a moment and also Kaiser machine.
So I'm I'm finding those those very short
us
motions and
been under, know, Kaiser Squad. You know, the
the compressed area, it's
It's absolutely
like a like a cornerstone of of of
my strength training programming to true whatever
population, I'm working with soccer players.
Hand hand female hand spray, speed climber and,
of course, my sprinter and hand hardware. So
if there's 1 piece of equipment that I
couldn't live with it would definitely be the
Kaiser squad machine. So here on that, I'm
I'm
on the same side as as as randy
handing ton.
Yeah. So, yeah, let's dig into that just
a little bit more. And so you mentioned
for a more muscular or a wide Type.
They're doing more more typical squat jumps on
the Kaiser machine versus a narrow is gonna
be doing a lot more a relatively more
oscillator reps like quick up and downs.
And and yes I what bring range too,
like, a like, a Yes. Half for full,
you know, quarter squad there. Yeah. III
you know, with the c Kaiser squad. You
know, I I cannot
I cannot remove
any of those completely from anybody. So the
narrow guy, I still have to do some,
you know, some powerhouse
concentric motion through heap extension. Simple and the
the guy who tries on.
If if there's a word championships where you
where you sprint
of a 60 meters with the
with a heavy slide behind you. I'd put
all my money on this guy.
You know? So last we judge ja an
Anecdote and I'll get back to your question,
just an luck. 2 weeks ago, we had
the nationals. And there was there was a
horrible, like, 5, 5 meters, 5, 6 meters
headwind.
No a disaster for for hundred meters final.
And this duke thrived. So he
he was able to to push cells against
the strong wind. He took finally fourth place
and the
slightly missing. There were thousands of seconds. He
is the the the bronze medal. And if
he was like A99
hundred of a second
to to to to the first place.
But but he was able to try against
really, really
strong
headwind.
So getting into into the luck with the...
Kaiser gives you tons of options, you know,
you can you can
you can do the very lasting motions where
worse a tons of...
Very fast eccentric involved. You know, because we
we we... In the And C community, we
can we can discuss the the the all
the benefits of of
you know,
supra maximum centric
strength training. But I'm not really interested in
the supra maximum. I'm interested in the super
fast
external and so eccentric training. Trend training and
this... IIII...
Their details work over by by Randy Huntington
and 1 1 of your charts definitely. So
so this
elastic based
pumping type of action. The benefit is the
super fast eccentric
piece
of movement.
What I... What what what's the what's the
word where my my super strong 60 meter
duke drives?
And is the thing that,
Kaiser squad
the the the the
step pads. Yeah. Yeah. Yeah. You. Let let's
make the path. So I said that at
the at the certain level, It's it's it's
it's it's important for me what
this this particular trend training is is... Is
has been applied into. Like, let's say we
did the the if the goal of the
sprint training was the the blocks,
then we are in the knee angles
kind of closer to to to or like
first 2 3 steps.
Clearing the blocks. So then I said the
the pads at the certain 11,
and then the the the athletes
is moving his body like couple centimeters below
and he's hitting
as as fast as he can and as
strongly as he can. And only during the
P and eccentric.
Peep... Sorry, pure pure consenting motion then. So
it's like, we, I call it Kaiser Hits.
Just in in in in in my terminology.
So when I program, those are the Kaiser
hits. And this is like where where the
my my 60 meter guy like a stronger
than the sub pan.
Maybe run the when he shares that we'll
will will have another opinion there, but then
then he's absolutely up salty beast.
So this is where he tried. While the
the the more narrow type of guys, they
thrive in the in those like a sat
type of motions, short up and down and
they are super strong and a short,
slash fast eccentric because there is a lot
more
elasticity,
elastic components and involved. And also those guys
try on those
os isometric, which I do with the with
the with a regular bar on on their
back, which I which I send you
I believe couple months or something some or
some ago.
And my approach to those
iso also
III
heard a number of term, I had a
number of times in in
through your conversation with your guess, but my
approach is, a slightly different to to, like
cut these or Chris
approach.
I can called shirt. So okay. So the
idea is the the idea is that,
you know, the the the traditional or more
maybe not traditional because that's not this is
not very traditional
type of exercise at all. But I'd say
the beginning of of
of oscillator iso that I heard from Ka
or Chris or
or you name it
was that, like you you you're getting in
the the position that you want to train
and you're making like, you know, short, short,
you know, a small
is
the the a short range of motion up
and down movement, and you're moving with a
bar and it everything was about, you know,
contraction and relaxation and and timing. Again, we're
back into timing. Everything is about cycles. Frequencies
and timing.
So... And you're looking at the perfect timing
where you can really find your rhythm with
the with a bar. My approach is slightly
different. I
But but but I am able to apply
this to really my elite guys. So you
need... Mean, first, you need to...
A very high quality bar. It must be
like the competition
this cannot of be an, cross feed or
power lifting
stiff bar.
You need very elastic
certified
wet listing bar like a lake or rock
or really top brand,
bar. You need
you need to put
you need to put like a really heavy
heavy load on the bar because otherwise, the
exercise want 1 won't happen. So let's say
it's like a a hundred 40
hundred 60
kilograms on the on the back of the
athlete. The position is like the
not even a quarter squad. It's it's it's
it's it's it's slightly bent in in the
knees.
Alright? So
hills of the ground, of course, because we're
looking
the to maintain the the rigidity of the
of the ankle itself. And the goal of
the exit is,
after you... After she finds... He she's doing
like the the it's not even a mini
squad. It's just like a finding
he's he's he's task, is to make the
the the the wheels on the side of
the of the bar to move up and
down
the highest altitude possible.
But
the goal of the athlete is almost knocked
to move. So the the the the the
center of gravity of the athletes is is
moving, like, maybe 2 3 centimeters up and
barrel.
But by true contracts...
Contracting and relaxing the mask look is able
to find the perfect rhythm,
to to combine his his body motion and
the and the elasticity of the bar and
into a perfect frequency of the motion.
So when he finds the rhythm, then he
can go 10:20
15 times. So it it doesn't really matter.
It looks a worthless.
And imagine he's he's holding like, a hundred
60 kilograms on his bag, and he's making
the the side of the bar like, they
are wing up and now.
So when when you
when you see the
the Olympic games, the weight lifters.
They use it when they are... When when
when they're standing up from the from the
match. They using the elasticity of the bar,
of course. So I'm I'm... I'm I'm multiplying
the elasticity of the bar over the period
of time. 5 seconds 10 seconds or or
or even longer. And the goal always just
to make the bar the the bar bouncing
kind of thing. That that... There's even the...
1 of my inspiration was there there are,
like, the fitness sticks that that that that
I filed at some point Like we're talking
like do, you know, the the the the
the fitness type of training. Doesn't have much
to do with the
with the type of training the environment I'm
in, But those are the the sticks that
that you hold in your your... It's like
like a bamboo type of Yeah, like a
body blade, I think is where... Body blade
it's something like that. And your goal is
just to to to to find a perfect
perfect vibration and and and to and to
and to match your body's vibration into the
stick, the the the the body blade vibration.
So this is exactly what I'm doing with
the super heavy bar on the back.
And the narrow guys thrive, and They love
it, and it works. Mh.
Yeah. I I like that.
The best things are the best movements I
think are found
from the ideas in nature. Like, even biometrics
the idea you see someone go dunk basketball,
then come down and land on 1 foot
and kinda of bounce out of it. You
know, like the ply metric that's built into
the game itself.
Or that what you mentioned like, watching Olympic
lifters and they use those os alterations to
help them, and it's it's it's... Even too,
I guess, you could save nature itself, you
could have, like a gorilla shaking a tree
really fast. Explicitly to get, you know, some
Coconut to fall out of Whatever whatever it
is, whatever reason they wanna do it.
But and we... And and and we back
to... It's timing and a vibration again. Yeah.
To shake the tree, you have to have
that os cancellation. It... There's a skill to
it. I think that's just the missing that's
the missing piece that no 1 talks about
is that skill of managing those
vibrations, managing those populations, and with what you're
doing, I think that is the 1 thing
I've programmed a lot of oscillator toy movements.
The 1 thing about it that is not
perfect. Like, I think in everything there's a
level of things that are good and the
level of things that are a little imperfect,
You know, the rough on the edges of
any any intervention that isn't totally pure. Like
I guess that isn't. Like actual running or
jumping or throwing or the actual sport. But
the 1 thing that's a little weird with
the oscillator stuff is it doesn't feel it
feels a little forced if that makes sense.
You're doing a thing
that you know is helpful, but there's not
necessarily a task that's guiding you. There's not
something a constraint. It's missing a constraint.
And what you're doing is adding a constraint
basically to something that's already good and just
making it more tuning it even more. I
think that's
that's the... I Even... I even... I've in
my basement here, and I have 1 of
those, like, tsunami bars, and and that's the
thing I've been messing with it for. Is
that, like,
giving you a constraint to os to.
Yeah. The task... So then I don't have
too money but, but IIII
had a chance to explore it. So the
task would be would be make the regular
bark behaving as a tsunami bar. Yeah. And
that's that's the task you have you're supposed
to solve. And and the moment
they added when when he starts the motion,
he's moving
deeper, and the moment he she finds the
the the the timing and the rhythm with
the bar, then the athletes motion is like
maybe 1 inch jumping noun or even less,
she but the bar really bouncing up and
down, like, several centimeters on each side,
again with hundred 60 kilograms on on on
on, you know,
on below.
Yeah.
Yeah. And it's... It is, you know, it
kinda makes me think. I feel like you
would said something about this in an email
exchange with the idea of, like, how do
you be progress? And you had said about
Kaiser.
And trying to have athletes get the same
wattage or output later in the season using
lighter loads as they were able to get
earlier using heavier loads.
Oh, absolutely.
Absolutely. Yes. And that's absolutely. Like I said,
the that whoever running community IIII train with,
and and I have a chance to to
to progress over, like, a some period of
time, like a season like, proprietary period or
something. So I let them set their personal
best to where I loud a little bit
more load on the on the Kaiser, and
still,
up number 1 driver must be the speed
of motion
So sometimes when I, like, when I program
sun training for for my for my running
up like let...
We we don't even need to... We don't
even have to to to spread into sprinter
or soccer players or or handle whatever whatever
everybody... I only coach running at.
Even the speed climb if they're still running
athletes, but
it's just the the vertical.
So
the
the way I coach the the
the... I mean, the way I program
the resistance,
it's always...
Speed of motion is always my absolutely number.
I I never the speed of motion. So...
But still. In the in the full time,
I let them set some records some very
personal best
where I allow a little bit more
little bit more air pumped the into the
Kaiser system.
And when we progress towards the spring season
and summer season, then I limit, like 30
percent down with the with the weight, but,
hey, the
those were your personal best use you said
in December or
or whatever January.
Okay? Now you you... This is your personal
best. So now I want you to to
prove me that you can do it the
same, but now the the the low is
30 percent less. And where would then then
we are moving purely towards the speed of
motion only.
So definitely, that's the progression through... 1 of
the progressions Are I used car either for.
Yeah. I was just thinking,
yeah.
Along the lines of the Oscillator I was
just thinking about how would you progressing, like
that in the sense of if you get
you could start with the tsunami bar that's
extremely easy to To get to go up
and down. And then every couple weeks ago
it it'd would be too difficult. I think
from an equipment perspective, but I was thinking
about that. And that's not for everyone. In
because... To to really make this happen. You
you you need to... You mean, I found
that, like,
below 130 kilograms, the bar won't behave the
way I want to So it... It's not
definitely not for. I I don't I don't
I don't know it will with my, you
know, 19 years old, female hurdles. No. That's
for my strong dudes, you know For for
printers. It's it's not not for everybody But
once they reach the level, they they they
they they enjoy it, this is like
they really do and attempt. Yeah. It's... There's
something too. I think about
training exercises that
only a certain group can access because it
makes you feel like, good that you got
to it. I get to do this. That's
what you so awesome. You know,
I was gonna say, what are your thoughts
on? Everyone that, you know, that broke the
Internet. No they're not really, but, like, the
Cars war home when you Scott, like, you
know, 400 kilos and bouncing it up and
down, like, It's oscillator sorry. Right? Like, it's
it's interest. That's definitely a version of it.
It's just a little Yeah. Yeah. We we
log into into details.
I had I had like, a...
I hope it's not, you know,
I'm not and
going into much privacy, but I had a
conversation with
with Ralph Omen. You know, those
those are the the the
the Nordic dick's coach coaches community. You know
Ralph. He was the
the the
Sn c coach for for in Randy Huntington
Group in in in China for for many
years now He's back in Europe slash Australia.
So
I I think that was, I spoke either
with him or or referral another coach from
from Sa from Nordic. So anyway, the answer,
I I got that
because we tried to to to
really
find out what's really going on. And the
the real, the answer I got from from
from 1 of the nordic coaches was that
that the
Carson Home coach. Sometimes.
He's doing some stuff just to from just
to show to the world, some some
totally crazy approach. Even though this just a
show off, not necessarily, like a deep top
and in into it. I have no idea
if that's the case with this was this
crazy, you know, the trump bar hitting the,
you know, the bouncy mats on the side
if that's the case, but I know that
that I know from first firsthand coaches, not
the coaches that that that
that that they do some crazy stuff just
to just for the saying doing crazy stuff.
Yeah And I could see that. But don't
call me on that because this this is,
you know, I have I haven't
chance to really ask direct question.
Maybe in...
In the month, Been in the Olympus when
maybe there be. I'll be lucky maybe to
have a to have a coffee with him
at the hotel lobby. Like I had with
randy Huntington years back, then I'll I ask.
Yeah. For sure, can can get some more
clarification at that point. I think either way
it's certainly a very extreme training regimen like
from... Top to bottom. So does this... Yeah.
I it does remind me too I think
about, like, like, the Russians when the the
story goes when the D jobs first came
out, They tricked the Americans Saying it was
90 or, like, you, just things that are
just like that. Yeah.
So I do it... They don't do it
they don't do it anymore.
And you, you know, Poland was under under
like, you know it with the eastern blu
and everything. Nobody nobody did it, you know,
4 formidable 9 9 feet. This that jumps.
People would die. Yeah. The the only people
I've seen do anything like that is as
I've seen a few, like, there was that
Japanese high jumper it was in a research
study. I think it was like a or
7 foot up jump or something like that.
But it was just... I think it was
just to find out. I don't think... Okay.
I don't think the actually do that. But
the thing is is all the Japanese athletes
I've seen. That if you wanna talk, like
high reactive strength index, super bouncy. That that
group actually Like, I really enjoy watching, you
know, it's like the world with Instagram now
you see all these training videos from Japanese
groups and it's all extremely spring y.
Yeah. Or so I think even than a
lot of other cultures in countries. So it
makes sense like, yes. Know, you know, I
can do a depth jump from 7 feet.
That doesn't mean I'm... You know, that like,
part of normal training, but they're training. Yeah.
I I mean, I believe they can do
it based off with whole with their training.
What... What what I'm considering to it also
because I know that... That 1 of the
pinnacle of of of at least spring spring
training in Japan is is maintaining low body
the weight. Mh. Yeah. So this could be
also the case it's... It'll be different if
you if if you throw, you know,
200 pulse muscular guy to to to make
him, you know, 7 8
feed drop jumps versus versus, you know, hundred
and 40,
hundred and 40
pounds
skinny,
Japanese.
Sprinter. And
when when you look at the body type
of of the the Japanese sprinter they are
very slim. Mh. I think the slim is
in the in the in the,
you know, when the in the arena when
you... When when they're on the finals.
That's also
maybe the case, maybe not.
Yeah. There's that 1 sprinter,
Japanese Sprinter. I wanna see he's, like, a
10 o 0 guy or somewhere in that
world. And his start is, like, the most
unique, like his back is totally hunch over.
Just comes out just straight spinning.
But I I and I think people would
say, well, how could you get away with
that? Or is that the best? It's like,
I of, that guy probably weighs.
I don't know what his height weight is,
but I'm sure his body mass index index
is extremely low and his reactivity is extremely
high. So it's like the only body type
you could have that could get away with
that kind of thing. Yeah. So it's interesting
to think about? Yeah. And he's he here.
The last season, he was also brief. Pre
fa over 60 meters, so that's also interesting
year. It being that that that lightweight skinny.
So he was like max 06:50.
So it's it's it's pretty good result for
the What the Japanese guy? Yeah. Yeah. It's
it's really amazing. It almost seeing things like
that almost makes me know even though, like,
that start,
Hey if I was to, you know, getting
the blocks and sprint, that would not be
the best start for me. But it'd be
fun just to try it just to be
like, What's this guy's body going through. You
know, how is he's helping this problem. I
just think... Sometimes I think we don't try
that enough. We just... It's fun to just
do different techniques, sometimes just just for the
fun of it, just for the...
Exploration how someone's
absolutely.
So I did wanna... You, 1 of the
last topics I wanted to get onto here
and it just... I know you've evolved this
system. It's been something you've have a lot
of experience with is the the run specific
isometric. So, like, the maximal...
Getting a semi sprint or sprint position and
press into a bar loaded as isometric as
hard as to can measure it.
I think you're even using, like, a... The
scale you're using was really single you mentioned,
like, it was, like, I don't know it's
a phishing skill. I don't know you're using.
Yeah. Yeah. But, A bit more about that
how you it evolve for you. Single that
was at some point. Yes. Yeah. I evolved
like into into really more advanced, you know,
dynamic meters, really by high end, high end
stuff, but
the the run specific ge metrics, you know,
we we have to give credits to to
Alex Tara who at some point was was
was
important
influencer. And and like a like a like
a direct support to me like it was
I can even say that my elite hurdle
back then 20 18, 20 19.
That was, I think, Alex Could could,
maybe correct me if I'm wrong, but I
think
that that she was the the first, like,
really a little level athlete who who who
who really went
we went deeply into exploring, but Alex approached
is
his
ran specific guys asos back then. And I
was in a direct contact with with him
he I consulted and and definitely
it was a big camp.
He was a big hand for me back
then even we ended up like Doha, this
the Aspire academy where where where he spent
years,
years training and coaching and we were done.
So until now if even now 20 24,
in Alex,
when he when he... When he runs his
clinics on on around specific guys All over
the world, and at least
he had, like, a, like, a huge tour
or across Europe this this spring. So so
he still presents my course, with with
the we agreed on that. Guy. He presents
my my athlete.
There's female hurdle training from, like, 20 18,
20, 20 19, and it was very successful
for me. But at some point,
I started
looking into limitations that of course
the tenants
and
all those benefits
from those
shorter and and longer iso types of iso,
we don't need to explore it because it's
it's it's it's
like wide known
nowadays.
III
tried it tell about about the limitations that
I started finding in the in the system
itself as as a as a whole. And,
of course, that that's that's the Ada bar,
ada bar who who changed my mind into
into levers and the angular momentum.
So
at some point, III get into into
a conclusion that that's it's
The around specific isometric, it's so much built
around pushing against object.
Even though the the the benefits for the
for the tissues for sure that that they
are there. And and I'm I'm a hundred
percent
convinced that the the system,
is is able to to support and help
been a training of of running community. I
wouldn't say that margin elite sprint community, but
definitely for running community, that's a great thing.
For for many Coaches,
I advise to follow follow Alex
ideas because they were great. They are groundbreaking.
But
the elite level printing I found that there's
too much focusing
even the the athletes mind around pushing against
object. And at some point, does it?
Sprint is not about pushing. It's angular momentum
and the pool that follows kind of thing.
I'm
so I mean, that that that was something
that the I kind of started the looking
into.
So
another another thing that that... Another limitation that
I found and and and
move away from from the system itself was
that I wasn't able to explore levers.
So I said, I cannot really train the
athlete in the in the tool to make
him stronger
and maintaining the the body position that that
maintained the left... Particular level function in the
at the particular point of time because it
it's changing dynamically,
So I can't really train the levers, I
cannot really train the the the pulling
kind of thing. And the further you look
into,
The only action that the that the muscle
is able to create is the pulling force.
So even when you push your object, the
only
direction of the 4 that your muscle and
a muscle through your body is able to
create.
Through contraction
is pulling.
So, of course, when you when you look
through through the whole system and when when
you look through the,
is that a concept. If if you look
through just the
reality because it's not just an idea. So
we are, like the the combination of of
of of
of muscles that pool and the strings that
that... Transfer the the forces. But the only
direction that the muscle is being create is
like the pulling inside.
From attachment to the attachment is pulling.
So even when you push something, your muscles
are pulling
inside. And the the the the the the
outcome, of course, you push the car, you
push the bar on anything.
But the muscles only pull inside. So that
was another reason for me. I didn't want
to program
even at the at the, you know,
the mental level. I didn't want to lock
my athletes into pushing motion.
So that was 111 of the
1 of the the reasons I started to
export this little bit further I kind of
build my my current version of the of
the in of the training system that III
evolved into kind of thing. So... But still,
Alex helped me a lot like 20 18,
like, 6, 7 years ago, but... And I
still recommend this this training as maybe
introduction into into Isometric that trending, within a
running community. So this this this can help
a lot.
Yeah so that that that would be the
the limitation that I found in and in
the too much pushing and and the the
not having a chance to really work through
levers I wanted to work found Yeah. I...
You know, you said you had start with
a phishing scale. And I I was jealous
even... Would you told me that. That was
out of how long ago that was. Because
the only thing I was able to do
was just, like a functional... I think it
was like a Christian Tv inspired adaptation, maybe
I say you mentioned this as well where
you just load a bar up.
To to 99 percent and lift it off
an inch, you know, and and do. It's
just a lot of plates on and off
and trying to get the rack in the
right place and But you could do it.
I I finally got
these these force meters are so much more
common now. I got, like, a... It's a
climbing company called Tin.
And it's for finger strength, but it's a
500 kilogram, you a little thing and I
hook it up to the K box and
my harness and it's like I can do
this now. I found the tendon benefits like
like, achilles at any sort of achilles issues
has been really good as well. So it's...
Outside of the idea with the pushing. So...
On
absolutely absolutely. Mean I think that the
in the
even Alex approach. This can be like a
huge place, a huge potential in in the
more rehab. Yeah. Also
definitely. Like like like, over the summer,
1 of the... 1... You know, like, I
mentioned my at is need, like, a long
back 2 or 3 months, like a like
a pure vacation. Or we don't want them
bring too much too much just just staying
healthy,
generally healthy just
and the 1 thing that this is the
also the moment,
were
combination of pure combination of Alex system
combined
with the Kid bar approach
where where you're passing the point of of
muscle relaxation. So so over the 3 months,
all of my athletes needs to really
stay and the and
maintaining healthy
attendance
working through, like a a 30 seconds plus
isometric. And for that reason,
Alex approach would be perfect. But we... I'm
not training, you know, the sprint skills. I'm
only maintaining the health of of of their
achilles stand. Of course, with the with the
with a gelatin and the vitamin c
supplementation. Again, Kit Barr, I haven't mentioned him
And never had a chance to meet him
even though I wasn't when when I was
visiting
Ed in Woodland still. So it was really
close to University of Davis Was still back
then. But his his
his his work is is is is is
is important.
So my summer training is a combination of
of key bar approach.
Delivered through Alex Nat
specific guys isometric,
just purely for random term, tandem health.
Because, you know, when you were working on
the
purely speed.
It's always
not enough time for everything. So I'd rather
to do, like, a 3 months of,
you know,
I can be spot over the summer. Yeah.
So it was just a couple... 1 1
thing and then a question is, you know,
you mentioned, I I really love you put
together the the polling and the tense.
If right... The thing that makes me laugh
is David We when he was on the
show, like, 300 episodes ago. He had said,
like, I don't like the word push. It's
too slow. It's like, pull is much faster,
and it's just like... But yeah, if you
think of it, yeah, from that tenth second,
you're just pulling.
On the tenth secretary system. It makes a
lot of sense. And, you know, my perception
and, you know, next time, Da on the
show where I talked to him I'll have
to ask him, like, his clarification on this,
but my perception of how he approaches movement
is. It's like a sensation and isometric in
the foot or wherever you need to feel
an isometric,
In a semi squad position with a pulling.
It's like to find the iso, you're in
a squad enough position to leverage strength. And
then add a pull onto things. So we're
out a fall. A a fall is kind
of a pull. Yeah. So it's it's
and you'll be in a you've been pulled
by the by the mother at. Yes. Do
you exactly. And even the squat run. That's...
That's another thing too. Is I just... I
was trying to find ways to think. How
do you communicate that this isn't like... More
be labor
sprint.
I mean I guess you could say in
AII
ran a squat 4 a hundred at the
end of 1 of Da practices, and that
was be sprint. I would not advise running
a 400 like that. But the thing is...
Yeah. That that... That's great. That's crazy. We
tried. Yeah I tried with my guys... You
you always my example. I I always explain
to my guys. Hey. I know it dude.
Who did it over 400 meters. So just...
You're lucky and you're lucky that I only
want you to do it over 40 meters.
Not 400 but You're always my examples. I'll
video myself doing it. That'll be a good.
That'll be maybe a viral video. I don't
know.
But I feel like what makes the squat
run run work. With the timing is that
it feels more like a pole than a
push. When it feels like yeah whole, it's
not like muscular
overload. You're using all the all the muscular
and the connect of tissues in tandem, and
it's like you're pulling yourself forward it and
the levers are what give you the platform
because you have, a sharper lever, dip angle
in the back to to platform? Yes. And
and imagine that that I also apply like
a a light light sled?
Towards the quarter run, then then the sensation
of pulling in is even increased because of
the a really lightweight
the the... It's it's it's got because you,
you know, the motions got nothing to do
with the with the with the clean blocks
with, like, you know, heavy resistance being pulled.
But but if I when I apply, like,
really light sweat for the quarter runs, then
the the ethic can really explore
what the pulling is about in in motion?
Yeah. That's just the trick. It's how to
create a environment where athletes can feel themselves.
Pulling themselves forward. Versus, it seems like 99
percent of the queue is just telling you
with pushing or hitting the ground or hit
the ground hotter or teach you how to
apply force,
which had nothing to do with the body's
tense system a lot of to not to
pull itself so. Push your hips away from
the ground by being high hips and and
things like that.
And the opposite of it that the body
wants to do. Yeah. Yes. Absolutely.
So with the the...
Do you do in in place then of,
like, So, you know, run specific or tenant
health and then you mentioned extreme iso as
well So if are you... Does the oscillator
work kind of take... Place of where that
might be. You know, again, you could say,
you only have so many things in the
program.
Yeah. And more of the stuff,
the Or Yeah. It's kind of. III just
build, like, the... Because there's still the the
the iso asos
various type of iso It's like a a
pinnacle of my my strength training. So I
had to build like, the
the
the way how to incorporate the pulling, but
it's it's
it's not easy to to do when when
you push against against the bar that has
been either, you know, blocked under the hooks
or or
or or,
you know, there's a way that you cannot
really lift. So
I think we can explore this maybe, maybe
there there be a chance to to sit
again because, you know, we...
I believe there's still so many topics we
can explore and I enjoy the conversation. So
maybe
in couple months time or so
we can divide the whole session into getting
into
the
it's not even evolution of of of Alex
system because Alex system is Alex system. So
but I can... I can I can then
talk about the the the my system that
was from inspired by by great work of
Alex Nat natasha? Yeah.
Yeah. But, yeah. Maybe it was framing it
up how you evolved it probably a different
way to frame that. Because, like, yeah, like,
you said, it is his system. And
Yeah. It's even just getting onto the... Being
able to actually see
the meter of the force on. I'm just
like a kid the candy shop, because I've
just gotten started with just and the tend
health, and and the met... Even the, the
readiness using it is a readiness metric. You
know, has been really.
Yep.
So... Anyways, yeah, Peter. Awesome talking to you.
Love the conversation, and so many good things
to for both
Conversation and then thanks to think about the
training down the road, So I really appreciate
your time on the show. Thank you again.
Thank you. Thank you for your invitation.
Thanks for tuning in to another episode. I
appreciate you being here, and I'll see you
next week.