¶ Introduction to Four-Element Training
Hello and welcome to the High Performance Physiology Podcast. I'm Chris Beardsley. I'm here with my co-host Rob Mauseri, and we're going to continue talking about uh something that we started talking about last week. which is this idea that you can cover all of your um S and C or not S and C but strength training certainly not S and C.
Um not the conditioning part. But the strength training part you can cover all of your kind of athletic requirements in four separate elements of a workout, which is um speed followed by strength, followed by a stretch shortening cycle, followed by eccentric strength. Um and we're gonna continue talking about uh this week because we're going to spin it out over the week. So rather than talking about a single workout in which that four kind of components
are being trained in a single workout. We're going to talk about how um that workout plan can be uh kind of managed across a week. And specifically this time, we're going to focus on the speed part. So basically um if Whoever's listening to this right now has also heard me talking on um my other podcast with Jake Dolashaw, and they'll know that we talk a lot on that podcast about frequency for hypertrophy, because that's a bodybuilding podcast.
So we talk about frequency of hypertrophy and we talk about the importance of training muscles, um, or even muscle fibres. um multiple times per week, ideally three or uh even three and a half times per week to avoid any atrophy happening and to maximize the net uh muscle growth you get in each of those fibers or uh muscle regions across the week. Now, when people kind of start from that perspective, they expect that
¶ Speed Adaptations: Neural and Lasting
um the kind of strength training for athletics or strength training for athletes is going to follow the same pattern. And it actually doesn't because the detraining or dissipation of many of the adaptations that underpin other qualities mae'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n And specifically with speed, which is going to focus on today, the detraining effect um o of of speed related adaptions is actually very slow.
And the reason for that is because most speed adaptions are actually neural, and neural adaptions really don't dissipate very quickly. So just uh by way of example, we've got um obviously coordination. I always say to people, look, you know, if you w learn to ride a bike when you're a kid, you can not ride the bike for twenty years and then you can, you know, get on the bicycle and and you can be, you know, pretty much
um able to ride the bike pretty normally twenty years later. Um, coordination just doesn't go away. You can forget certain specific, um, kind of patterns, so, um Uh kind of an example that I thought of recently was um obviously some people use patterns to log into their phones, for example, rather than numbers.
You you might forget that precise pattern, but you don't forget actually how to wave your fingers around in the air. It the the actual kind of motor skill involved in the actual how you wave your hands around in the air is not lost, but the actual b specific pattern can be lost. And you can see kind of people forget to do how to do specific uh movements in perhaps combat sports.
Um, certainly in dance you forget peop people forget how to do certain moves, but it doesn't actually mean that they've forgotten how to do it. It just means they've forgotten the sequence of
steps or kind of uh sequence of body movements that is involved in that kind of um coordination pattern. So you don't actually lose coordination at all. You might, as I say, lose uh you might forget sorry, not lose, you might forget how something works, but you don't necessarily forget um how to do it once you've remembered what the actual sequence of steps or uh movements is.
So uh actually the same thing applies with things like motunit recruitment. We've got some really nice um data from um voluntary activation measurements, which is kind of the gold standard for motor unit recruitment in uh kind of um
most training studies. Um, if you're looking at voluntary activation, you'll see that you can increase that over a course of a strength training programme, then you can do a detraining for months and months and months and months, and you don't actually really lose very much of it, if any.
So moting recruitment again, neural adaptation, same like same as coordination. Um you can improve coordination, you can improve motin equipment, and neither of them are gonna dissipate in any kind of uh, you know, uh time away from training. Um, we would expect the same thing would apply to firing frequency, um, we'd expect the same thing to apply to co activation, and basically that gives you uh kind of eighty percent of your speed right there.
So, with the exception of something like the actual muscle fiber shortening velocity, which, you know, could potentially change um negatively if it's not being trained regularly. You're not really gonna lose anything in terms of the adaptations you've been gaining from your speed related training uh that you've been doing. In the um
Going against that in the opposite direction, um, peop you will often find that people will actually get faster during complete detraining. So I'm just kind of um started off just thinking about losing a speed related training for a moment.
But if we actually talk about losing all training, so take a complete week off and just walk around or whatever, then you actually find you'll probably get faster because Um, you've probably been converting many of your type two X fibers into type two A fibres with a little bit of extra fatigue that you perhaps were missing in places or maybe had to do just because of high uh intensity conditioning.
And you'll actually find that um when those fibers convert back from type two A to type two X you'll actually get faster. So the muscle fiber shortening velocity, which is not fibre type dependent, it actually is independent of fiber type.
And those fibre shalling velocity increases, maybe you'll lose those, but at the same time you'll find that you shift fibers in the opposite direction towards type two X's and you actually get faster as a result, even though your actual fibre velocity, which is as I say, independent of fiber type,
'Cause that's what the adaption is. You get uh each fiber type gets faster if you do high velocity training. Um, you're not actually seeing a net negative probably um as a result of that um kind of loss. So ultimately speed
¶ Flexible Speed Training Frequency
which is underpinned, as I say, by these four kind of neural adaptions plus um this uh kind of peripheral adaption which is muscle fiber shortening velocity changes. We did a whole episode on this right at the beginning of the series. um ultimately not really going to see much of a negative effect of missing any kind of uh workouts that are related to speed. So what that means is that if you are starting with our recommended higher performance physiology approach to
strength training for sports and I keep saying this because we were talking about this before the podcast. Like we need to make sure we're kind of being super clear that this is our uh protocol, this is our kind of method that we uh follow and we think is the right one to to use.
for athletic training, you know, basically uh speed at the beginning, followed by strength training, followed by uh for maximum strength, uh then uh stretch training cycle if it's necessary at a particular point in time. Finally um e centric strength. Um the speed bit at the beginning, what that means is that the speed bit at the beginning doesn't follow the the same
kind of frequency rules as the strength training component. With the strength training component, if we're doing two workouts a week, which is probably the kind of starting point for most people most of the time in most sports
If you're doing two workouts a week you're gonna have to do the same strength training exercises or at least biomechanical equivalence. So, you know, you don't have to do exactly the same squat pattern as in the same squat variation, but you probably if you are doing a squat then you want to do a squat in both uh kind of workouts.
Um so it kinda has to be what bodybuilders would call full body AA. Um they would probably be doing it three times a week so they're doing full body AA. But fundamentally we're doing the same uh strength training workout twice a week because um the uh atrophy effect would cause you to end up basically losing a lot of the gains you were getting from each workout if you did two different uh exercises in each workout. So the strength component has to be the same, but the speed component doesn't.
because what we're saying is that essentially the speed um adaptations, the speed related adaptions do not dissipate from workout to work out in the same way that the strength adaptions specifically like hypertrophy or sarcomerogenesis, uh those adaptions are going to dissipate very, very rapidly. And if you only do them um once a week,
specific exercise, you are going to end up losing a lot of gains. So with speed you don't have to do that, which means that essentially the speed workouts that you do do not have to be full body. A A, they can be for body A B. So you can actually get a wider variety across your training week and you don't have to do every single speed uh exercise in every single workout, which addresses one of the common complaints that we get.
About
doing everything in one workout, which is that they don't have time. Um now I ranted a little bit last time about people who say that because when you don't go and look at their workouts, they're doing all kinds of uh completely un unnecessary stuff.
Which is hugely fatiguing and takes a very long period of time to do. But Um what we're saying here is that if you have like say four or six separate speed exercises that you really, really want to do, maybe you've got a vertical jump, a horizontal jump, maybe you've got a overhead kind of um
Backwards overhead throw, maybe you've got um additional slam, maybe you've got some rotational stuff that you want to do, although we would recommend you do heavy strength training stuff for that rotation rather than high velocity stuff.
But you make all these high velocity things you want to do, you can actually split them into two groups and do one on each day. You don't have to do them um kind of all in one session. So um basically that's what we wanted to cover today, which is the idea that Fundamentally, you can split up your high velocity stuff if you want to do that because it doesn't follow the same rules as the heavy strength training stuff.
¶ Speed Training for Combat Athletes
Um, Rob, that was basically uh kind of the intro uh that we were gonna um do for this. Um what I want to ask you Um, because obviously you're writing a lot of programmes of this type uh quite regularly. Can you just run us through a couple of examples for different uh kind of types of athlete, maybe some that are more kind of combat related'cause that's your speciality, but um maybe others in other sports.
Um and give us an example of some high velocity stuff that you're programming and and and kinda where it fits. And then obviously the kind of um just for completeness, because it's useful to see the programs that you're writing, maybe give us the heavy strength training stuff.
and the stretch shortening cycle and the eccentrics, just to kind of fill it out and make sure we're clear what the whole workout looks like. So let's start with the combat stuff because that's that's kind of where your kind of expertise is greatest, I think, isn't it?
Yeah, for sure. Um, yeah, so I mean if you're looking at like a combat athlete Obviously we're gonna follow that simple, you know, four part structure. Sure. If I'm writing a program through the week and I've done this in some of my groups, I've done this with um one-to-one clients, I've done this with remote clients. You go with that repeating split for the strength work, you know, A A A A A, whatever it is.
Um gonna be the most common one. But like you said, I do vary the speed stuff quite a bit. So if I want someone to be generally fast everywhere, there's a lot of different, you know, muscle groups I might want to focus on. Good example would be like the the first session, if I'm doing the speed stuff is A B, would have something like a vertical jump, you know, a little bit more quad focus, things like that.
um getting more of a speed adaptation within those fibers and you know, just a different pattern. And then something like a maybe a horizontal med ball throw, just fast as you can. Maybe some rotational stuff. Although I do program that less often. So right there you have like two or three drills. And then on the other day something more horizontal, a little more hip extension or you know, focus, things like that, some broad jumps or some like uh, you know
repeat like triple jump kind of thing, something like that. And then maybe, you know, vertical med ball slam and overhead throw.
Something like that.
Um, especially people that like a little bit more variety as well. You know, they wanna do not the exact same thing every workout mentally, can be more fun. And then you just do you get a wider variety of muscle fibers targeted, movement patterns targeted. And I would say, you know, I would maybe argue a more overall um improvement for speed stuff. And like I
I think that's really important the thing you just mentioned there, which is that this is not just uh then helping us construct workouts that are better for athletes. But it also means that if you have like a weekend warrior kind of uh client who, you know, maybe is um just uh I say just, but someone who is participating in sports because of uh it's a hobby rather than kind of an occupation. um, then obviously then that variety then becomes more attractive to them because it ceases to be
you know, quite such a chore, just grinding away doing the same thing all the time. So it's not just about kind of being you know, the right thing for an athletic uh group. It's also then uh useful as a an attractive feature of the programmes that you're writing for For the gen pop uh client as well.
Yeah, yeah. Keeps it keeps it a lot more fun.'Cause you know, obviously with gen pop and even with some athletes like engagement is a big thing.
Exactly, yeah.
you're trying to drive recruitment and all these things and keep'em doing the program. So really useful there. Um And yeah, like, you know, I just got in a consult asking about that over the weekend. Like if I do just my vertical jump work one day and then just horizontal another day because I enjoy them, will I lose anything? And you know, obviously our answer is no, you're not. You're still gonna progress.
not going to miss out on the adaptations and if anything, just getting a wider variety could be beneficial.
¶ Combat Athlete Strength and Eccentric Work
And then, you know, going on to the rest of the program there for like a combat athlete, something heavy for the hip joint, you know, love a hip thrust, but any kind of, you know. Stiff light deadlift, RDL, trap bar can work. It's you know, depending on equipment you have, something like that. Heavy, low reps, few reps in reserve, we'll just say two to three sets, three to five reps.
Something like that. Um, usually I'm gonna include say w you know, wide grip bench press, or maybe if I want something a little more overall dealt and peck, tricep, et cetera. Something like a narrow grip, incline press. Just kinda depends. And then usually wide grip pull up. Um
Easy. Almost everyone has a pull-up bar. Not everyone has a good pull down. So usually something like that. If I'm dealing with combat athletes, they're generally in good enough shape to be doing, you know, weighted pull-ups, stuff like that, and getting a lot out of it. Um after that, you know, basic, basic work for quads and things like that, leg extensions, love, hamstring curls, love, heavy rotational work.
So something like uh we've talked about the bent over torso rotations where your torso is really parallel to the ground, cable set like hip or higher, and then you're just rotating downwards. Um, let's use a lot more load than like upright standing drills. But also if you have a nice machine, obviously a rotary machine is gonna be awesome. You could use
pec deck and um peck fly and brace against it. All kinds of things you can do if you have the equipment. But if you don't, you just have a cable stack, you know, do the bent over version, or you can kneel against a box, something like that. Um if we count that as all the heavy strength work.
you know, keep that as moderate reps, just a couple of sets for the stuff that's not like the hip thrust, bench and pull up. Maybe, you know, one to two sets, four to eight reps, something like that is kinda on average what I program. Um, you know, if talking about combat sports E-centric stuff or well, file stuff first. You know, some of them I just repeat calf hops. Some of that is kind of the most.
Yeah, the most I'm doing most of the time. And then for the eccentric stuff for combat sports specifically, um, we've talked about overloading like a narrow grip row, something like that. So just using a weight that's quite a bit heavier than you can lift. And centrically you can use momentum to rip it down and then try to control the eccentric there for improving clinch and grappling strike.
So that's uh that's kind of my preferred workout there. And then I'll tweak it a little bit based on, you know, equipment availability and all those things.
Interestingly though, that isn't going to be um miles away from the kind of basic structure and even some of the basic exercises that you would program for many other athletes. I mean, fun fundamentally, like, you know, we're often gonna have um hip thrust um and a heavy torso rotation in pretty much every program that we would write.
Yeah, you do golf, you do baseball pitching, you know, I don't know. The stuff winds up super similar.
That's the big two really, isn't it? I mean and and if you've if you're staying on the ground a lot rather than flying around, then you're definitely gonna be having um some heavy squatting in there, um or you know, leg pressing if the squat doesn't get tolerated well. Um
And and then really it's then, well, okay, so um do I need some hamstrings work? Am I, you know, kind of moving horizontally a lot? Okay, well then as you say, maybe some leg curls in there. Um, you know, am I doing a lot with my upper body? Okay, well I might have a uh a a press and a pull in there as well. Um
¶ Program Adaptations for Other Sports
And then as you say, the the eccentric stuff there then there's then tweaking. So I'm guessing um that if you were to say, uh modify this for soccer, um you would I'm gonna guess and then you'd tell me how close I am.
Oh my gosh.
Uh I'm guessing that you would I'm work backwards'cause it's easier. Um I'm guessing that you would have E Centrics for hamstrings and quads uh in there.
Yeah, yeah. Typically that's for change of direction, chugging that at the end and then for sprints.
Yeah.
Yep. Super easy. Like I have a pro volleyball player and I'll I'll program her that stuff as well'cause she's gonna move side to side and she's gotta be, you know, pretty quick, although it's a very short short burst. You're not like running very far um on a volleyball court. Sure. Sure.
Um and I'm guessing that in in again with the running athletes, uh whether they're soccer or volleyball or whatever, you're gonna have some hip flexion in there.
Yeah, that's that's the only other thing I might add a lot of times, pretty often. Um, and sometimes at the beginning as well, there might be stuff that's just more isometric focused. If people don't have access to like good hip flexion exercises, I mean there's definitely ones you can set up, like even with the bench, if you wait, you know, weight one leg down and flex.
um foot and extend backwards over the bench, things like that. But still, you know, even that not everybody is able to to do those with the equipment they have. So, you know, that'll definitely vary. Um, kicking and sprinting and stuff with that, I actually will chuck that in more often than not. But it's um maybe one of the things that's not a go to for every athlete. Yeah, like you said, sprinting and combat sports do see it pretty often.
Yeah, yeah. Yeah. I guess I guess that's kind of um yeah, the the eccentrics for the hamstrings and quads and the hip flexion is definitely something that's very sprint specific. Um And I guess like the eccentric row is very combat specific. They're kind of those are the things that are dropping in and out.
Yeah, never never doing those rows for anybody.
Ha ha ha. Yeah, that I mean that was a while since we had that conversation actually. How have you found that's gone? Because we talked about this what it must have been at least a year ago, not eighteen months ago.
Quite a while. Good. Uh gone very well. I mean, you know, my brother's guys are are well known as he is for being pretty powerful, pretty strong. So they're um they're all kinda animals. Um you know, big group of guys who use all this stuff all the time. So definitely seeing good improvements. And then anyone I've given them to, um, for you know, jujitsu, for Muay Thai, all these things, they've reported back that they feel quite quite strong.
Oh.
You know, punching and stuff like that. Obviously, you know, there's the the technique aspect. The the more efficient you are and all these things the easier things are gonna feel. But if you're also ridiculously strong compared to someone else whose technique is equivalent, you're gonna be much better off.
Yeah, I mean and just just for the physiology background for people who are listening to this, what um I'm obviously I'll hand over to you in a moment, Rob, to dis describe exactly what the movements are looking like. But just in very simple terms, what we're saying is that
Um, if somebody is trying to pull away from you and you are essentially doing like an e the eccentric phase of a rowing motion as they are pulling away from you, you are using your eccentric strength and they are using their concentric strength to push away from you. Um so essentially um you are going to be um
approximately kind of well, your muscle fibres are gonna be almost two times stronger than their muscle fibers are for the same uh situation. So you're probably gonna be at least one and a half, if not one point seven or one point eight times stronger than them in that context.
obviously different muscle groups being used, but fundamentally um that's kind of ballpark territory. So if you're the same uh kind of weight class as them, there isn't really a scenario in which they should be able to pull away from you push away from you technically.
um, because you know, but you've got that kind of double kind of muscle fibre force production capacity, which is physiological because of titan. You really shouldn't be in a situation where they can escape those situations except with, as you said, the technique. But Is there anything you can kind of add to clarify exactly how those movements are happening?
Yeah, I mean so the most the one I program most often is gonna be on like just a cable stack. So just like a narrow grip row where you just kind of rip it back. You know, obviously it's heavier than you can lift. So you use momentum to get it back and then try to control it. For three three to five seconds, something like that. Um otherw you know, you go too long and it's really not
Kinda like a flywheel then. So if somebody's got a flywheel and they're
You can do it on the flywheel for sure. Kickboxers don't have it.
Sure, sure. But actually there's there are some flywheels that are quite portable and not hugely expensive now. I mean, uh it wouldn't be, you know, enormously difficult. I mean like compare Like we had this conversation previously when we were talking about powerlifting gyms and like the need to buy and invest in the kind of the specialist bars and the plates and all that kind of thing because
obviously the amount of loading that a lot of these powerlifters are using is off the top end of what you're gonna see you know, in commercial gyms. But um and that's expensive. I mean it is an investment. Um uh flywheels are probably gonna be I would imagine come in under many of those kind of investments. Yeah.
Yeah. Yeah, and if so if you're interested in buying one like
Yeah, I mean...
For sure would be a good option.
more accurate they'd have that more accurate kind of pull because flywheel when you kind of imp fix it onto a power rack it's not going anywhere. Whereas when you're yanking the stack around you've got that kind of uncertainty about what
kind of actually happening. But yeah, the flybell I think would be really really interesting. I actually had the privilege of playing around with one in a a kind of a a a an upper body sort of scenario because you don't normally uh set them up for upper body situations.
Yeah, I've only really used them myself for lower.
Yeah, they're most most building the f uh uh follow up. I happened to be uh looking around a uh an athletic facility and they've got one set up and they were using it for all kinds of upper body stuff and I had a play around with it's absolutely brutal. Yeah. But yeah, so yeah, the the the flywheel would do the same same job as what you're describing. But yeah, so you're doing like uh essentially a narrow bit row and that's mimicking this kind of action where someone's pulling away from you.
Yeah. And don't uh hopefully people don't confuse that with um, oh it's a sports specific movement. It looks like the thing. That's that is not why it works. It doesn't work'cause it looks like the thing.
No, we're training the eccentric force producing capacity because what we're looking for is the ability to get the muscle to be activated in that movement as high as we possibly can and also try, if we can, to add in some local um adaptations, such as uh adding Titan, which we've definitely got some good data happens in in the rodent studies, especially
Um and we've uh you know, obviously if there's anything else happening locally like customer edition, we can have that too. So um yeah, I think this is a really, really interesting um kind of scenario. Um I I wouldn't say it's you know, as kind of earth-shatteringly interesting just from the external perspective. I mean, I don't know what's happening kind of from what you can see, but I wouldn't say it's as earth-shattering as the rotational stuff. I think uh heavy rotation
No, I wouldn't rub a bit. I wouldn't agree either. And in fact, um more on the the gen pop kind of end of things. We have so many people in DC that love golf. So many cotton the the the gym gen pop guys that love golf.
So how would you how would you modify the the the combat workout that you just gave us? How would you modify that for golf then?'Cause I'm betting that it's gonna be very similar.
Incredibly similar. So like you said, you gotta you gotta stay on the ground, um, all kinds of things. So really a a squatter like press pattern is in the
Start starts off at the top. So in terms of the high velocity stuff, I bet that's basically identical, isn't it?
Basically. Um I do tend to to to leave a little more um rotational high velocity stuff in there.
Okay.
Honestly a lot of times'cause people also enjoy it.
Yeah.
Yeah. And there's no figure there's no harm of course in training. high force and high speed end of things, it's only gonna be good. So do that a little more often. Um, especially'cause a lot of them are gen pop. You know, they're not all serious, serious golfers. They just wanna be better. Um so leaving that in, still some like heavy or sorry, fast
Max effort, vertical jumps and horizontal jumps, um, overhead throws and med ball pass. It's really the same stuff. Just more often with the rotation. Correct. And then heavy hip work, hip thrust is the most often. And then a squat pattern is in there more often with them. Yeah. Um, in terms of the the other stuff.
Always focused on heavy pulling work, you know, that work's gonna be good there. So pull down's a lot more than pull ups, chin ups for them. Sure. Um some kind of heavy pressing. And then the rotation is big and they all report um how much harder th they're hitting after doing that heavy rotational work.
And uh they're just smacking balls and it's it's pretty awesome to hear and they they notice it pretty quick. And you know, a lot of them obviously not people that have strength trained a ton and super well or consistently. Um so they're gonna see improvements regardless, but they're they're generally very surprised with the improvement there and it's so so so basic. Um for them obviously Plyo stuff.
not important. Um for for Gen Pop really. No, don't worry about that. And really not, you know, worrying about like an eccentric stuff either. If there are people that also do other things, maybe you chuck in at the end, but really the heavy strength work is just kind of the base there. And the biggest thing is just that that heavy rotation, heavy hip stuff makes such a difference for them.
Yeah, absolutely.
I think
¶ Core Principles of Athletic Programming
so many, so many athletic training programs you could build around I mean like you're probably you're probably building stuff around um kind of the speed work is almost always gonna have a vertical jump in there. The strength work is almost always, if not always, gonna have a hip thrust and a heavy rotation.
Um and that those three things alone probably would be kind of the core of of every of every athletic training workout. And then you're just adding bits and pieces on um according to what's what's necessary. Um But if you were to go around and look at all the athletic training programs that people are writing today, I would imagine the only thing that would have in common would be the vertical job.
Yeah, honestly, it's like you know, people still fundamentally are opposed to hip thrusts in a lot of cases. Heard some and I know Brett, uh not that I'm friends with Brett Contreras or talk to him, but I have seen, you know, I follow him and I've seen people try to argue with him that hip thrusts are, you know, not a glute exercise. They're training your it m lower back and things like that and it just craziness and
Um so people will think stuff like that. They'll think like, you know, like a split squat or something like that is gonna be better for you than a a leg press and a leg extension'cause it looks more functional, you know, quote unquote. And you still get all these athletics I say the term loosely athletic programs that are like really, you know, goofy, kind of unstable exercises.
and things that probably feel really hard and make you feel like you're working really hard and they're just not really doing much of anything and all weird rationale for all these exercises, you know, you'll still see hanging banded squats and bamboo bar benches and training your stabilizers and all this stuff, people saying, Oh, you can't
y you can't load something if you don't train the stability. I s I see the weirdest things. And I'm like, you your program is probably gonna look mostly like a bodybuilding ish program. with uh the stuff on either end and you're gonna be much better for it. And people don't always trust me, but usually once they see see the result, it's very clear.
Epic. Cool. So um
¶ Key Takeaways and Listener Engagement
I think that's been a pretty good run through everything. Um, let's just kind of recap um for uh anybody who's been sort of uh doing cardio while they've been listening to this and needs a quick summary. Um Basically what we're proposing is a four um kind of component strength training workout um for athletes, which starts with speed work.
goes on to heavy strength training work and then um stretch shortening cycle as necessary but in as w we've been talking about, in many cases it won't be necessary. And then supramaximally eccentrics again where necessary, but again in some cases probably not going to be necessary. And what we're adding uh to the conversation today is that while the strength stuff, you will need to do pretty much the same thing both sessions of the week, if you're training twice a week.
um with the speed work, you don't need to do that because the adaptions that underpin speed just don't detrain very quickly. So you don't need to worry about that. You can do a variety of stuff across the week and you can uh ch pick and choose which things that you do in each session.
And that gives you much more variety and doesn't mean that you have to do kind of five, six things in each workout. So just adding to what we've already uh presented as the high performance physiology four component athletic strength training method.
So um yeah, but no, seriously, uh if people use this and want to give us feedback on how they're finding it and if they think there's any tweaks that we should make, then please get in touch. I'm pretty accessible on Instagram. Um Same surprisingly or not surprisingly, but I am
People are always surprised how quick I answer as well, but you know, I'm I'm always with clients all day in programs. It's very easy. You know, if I'm like in between clients and stuff like that, like I can generally shoot a reply pretty easy. So I do enjoy the question.
Um and we do and we also appreciate when people send us um kind of setups that they're working with on heavy rotation stuff. uh or hip flexion stuff because we know that that isn't easy for everybody to get equipment for. So if you've got a setup that you can see uh will work in any gym
because it's a like uh simple kind of cable uh stack or something like that and you've got a really cool way of doing that, please do uh, you know, kind of shoot us a message and explain how that works. That'd be very cool to see. Um but yeah, so that is our um kind of conversation for today. Um, adding this idea of
um kind of not necessarily having to do the exactly the same speed work uh in every single um training session because uh the adaptations don't really dissipate very quickly. So that's enough for today. We will be back next week with another topic.