Episode #63: Training Wisdom with Ben Simons



“The muscle building element of pushing sleds is kind of downplayed.”

“Doing heavy loaded accelerations, my hamstrings blew up.”

Injuries from gaining too much weight too fast: “You just don’t have the chassis to handle your genetic potential.”

Pushing a sled: “That stabilization mechanism through the anterior oblique sling is taken out slightly, you get more oscillation at the hip and more extension, and that puts more strain and stretch across the adductor complex and lower abdominal complex.”

“For me, a lot of the time, it’s either joints or tissue. If things aren’t moving well then I get aberrant loading through tendon and tissue.”

Calcaneus mobilization: “I could feel that slight bit of movement as if you got a wobbly tooth, then it’s moving right and I can crack on.”

“When we do it ourselves, there’s a lot of guesswork and it takes another set of eyes to really know what’s going on.”

“If you give your body the movement options it should have, it can go back to its default.”

90/90 stretches: “Honestly, those really haven’t worked for me.”

Rotational step up: “You’re learning to rotate the pelvis over the femur.” “I’ve found that directly leaked into my movement.” “That’s transferred directly to my movement at high speed and high force.”

Patellar tendinopathy: “I did a lot of loading strategies and they didn’t particularly help. It was more release work, free the musculature around it. Especially the TFL and IT band.”

“When you’ve had ankle sprains and ATFL damage, your ankles are never quite stable as they were and the peroneals take up the slack.”

“Tendon loading hasn’t been the fix for me that it is for other people.”

“27-28 years old, it was a switch. It’s not patellar tendinopathy anymore. Now it’s patellofemoral pain.”

Low level plyometrics: “It’s also a very good way to teach co-contractions around the knee and ankle.”

“I could do a few proper depth jumps and I’d be cooked whereas I could probably do triple that volume with a depth drop.”

Heavy, bilateral lifts: “If you’re doing the general work around it (sprints, plyos, hypertrophy, circuit work, multi-planar movements), then you should be fine.”

Worst decision in training: “Chasing intensity everywhere.” “Chasing intensity in all elements of training has been probably the worst thing that I’ve done.”

“It’s been the low intensity stuff over the last few years that has reaped the most benefits.”

“I see much more overtrained than undertrained elite athletes.”

Daily mobilization:

  • banded dorsiflexion
  • fascia mobilization around the calcaneus
  • calcaneus mobilization
  • tibial head
  • tib/fib internal rotation
  • release through lateral quads and TFL
  • banded distraction in hip extension

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