https://podcasts.apple.com/us/podcast/jacked-athlete-podcast/id1462537296?i=1000697012027
“Matt [Watson], like I feel like we’ve climbed a mountain, but we’re like two totally different paths, but we’re kind of like at the same like thought process.”
“Medium intensity, like tempo running, that is necessary to kind of create adaptation for tissue. I have no scientific proof on that. I just I think that’s a thing for sure.”
Deep tier plyometrics: “it’s like the perfect link between like maybe what happens in the weight room versus what happens on the track. It’s a nice balance to the constant stiffness kind of stuff that we do within track and field.”
“That stiffness that you get with the track practice, is everything this focus on stiffness, do feel like? Yeah, so that’s, think, it’s what everybody talks about, right? And I would 100 % say that I was super guilty of just really ramping up stiffness, probably like most of my early track coaching career and probably around maybe 2017, 2018, I was like, you know, this we’re successful, but I feel like, you know, we’re having some issues and I think it really came down to like not focusing on the compliance side of things or not having that stimulus. Like I really think that there has to be some polarity there. Like you got to cover the entire, the polarity for sure. And then just all throughout the spectrum.”
“Implementing things like the long duration ISOs and then doing more of the deep tier stuff, think is super helpful.”
“When one of our higher level athletes is just continuing to drop time, it’s like we’re maximizing that stiffness side of things. And we probably need to take a step back and focus on some higher loading to kind of get more compliance and kind of keep them safe.”
Tendons: “I feel like they’re almost a problem child, it’s hard to get them to adapt. Like muscle is easy, like there’s a billion different ways to get stronger and increase hypertrophy. I just don’t think there, there, there is, really anything except really quality exposure to volume, to get tendons to adapt… you just need some quality, some quality volume. Like it can’t look like trash, but to get the tendon to actually do something, there has to be some heavy, like heavy force going through.”
“Running six by 200 is an elite plyometric workout if it’s done well, if you’re going at like 80 % and it’s essentially like a mid tier plyometric, you know, if you’re hitting on the forefoot, you’re getting a little bit of heel drop.“
“I don’t care about the energy system stuff that people want to piss on tempo about, like whatever, at the end of the day, that’s a pretty good exposure for a tendon.”
“How is the foot interacting with the ground? Cause I think that changes the game. So if someone’s jogging, you’re going to probably see for, for some of them, they’re going to have a mid foot contact. might be some heel drop, but for others, it’s going to be more of a rolling contact. And I think that that’s going to stress that lower limb completely different.”
“A lot of people are probably going to be more of that rolling contact. And are you really getting anything Achilles-wise there? I don’t know.“
“I kind of break things up into forefoot contact, rear foot contact, or full foot versus forefoot. So I think they bring two different things to the table and jumpers need both for sure.“
“We all see the big moment like of injury when it happens, right? But we rarely consider the thousands of microaggressions that happen on the front end.“
After daily ISO lunges: “I mean, like I played pickup basketball and I was just like running circles around everybody. Like I just would not get tired. you know, I was playing pickup basketball years before and I’d get tired, but like when I was on those things, man, like I would just, I would sprint up and down the court, like, and, know, I’m tired and I like take two breaths and then I was good to go. So like from an energy system perspective, it was, it was pretty wild.”
ISO lunge: “The intent’s supposed to be maximal. Like you’re supposed to be maximally pulling into position. Um, and I don’t think you really understand what that means, uh, until you accumulate some volume within it.”
“You pull harder, right? And it’s like, you know, you’re pulling harder with your hamstrings. So it’s kind of like, I don’t think it takes like the load off the quad, but it, but it kind of. Sort of redirects it. I don’t know. It’s strange, but I think that there is just that, that balance. think that’s the whole purpose of them.”
ISO lunge: “I think I was just more aerobically fit so I think like I was able to use lactate as a fuel better. And kind of go into like the lactate shuttle a little bit better.”
“If I have someone with tendinopathy, we’re doing some of the longer duration stuff. We’re doing the metronome while they’re doing it, which they hate. You know, and then we’re also doing some higher loading stuff.”
Workout for our jumpers: “A lot of what we’ll do is the medium tier plyo, now we’re going to do maybe like in overcoming isometric, like a spring ankle kind of activity. And then we’re also going to do an extreme iso lunge. Like, so that’s like, it’s like a circuit of sorts. So I think you’re probably, you know, within that they’re, getting a little bit more of that metabolic stimulus too, with the physical stimulus.”
“When we watch triple jumpers, it’s a hop to start. So left to left, for instance, and like they’ll come they’ll come off and the brain freaks out… the mechanism is I got to get back on the ground. they end up being toe-y on that. And that’s it. And then you just see the heel slam. It was all momentum and it’s just like that is one of the main issues like athletes will have with triple jump is like having the confidence where they can land with that rolling or flat contact.”
Bounding and bodyweight loads: “I think I’ve seen 14, I’ve seen 20 for the elites, like that’s insane. if you’re hitting that with your forefoot, that bad stuff’s going to happen for sure.”
“Anecdotally, those athletes who struggle with contacting the rear part of their foot are more prone to hamstring injuries.”
“Bounding, in my opinion, would be more extensor biased, hip extension biased versus hopping, which I think is more flexor biased. So I think they pair well with each other.”
Rob’s Instagram: https://www.instagram.com/reevolutionathletics/
Rob’s Twitter: https://x.com/hfjumps
Rob’s Website: https://www.re-evolutionathletics.com/home
