Summary Episode: Gymnastics Strength & Conditioning

So a lot of people may know from past episodes that I'm a big fan of a hybrid model of gymnastics , strength and conditioning , which is a little bit more of a new school approach , which kind of cross training and gymnastics bodyweight type stuff is built together , and so I think that this model is very much the future of gymnastics .

A lot of people are doing it , a lot of college programs , elite girls that I work with and guys as long as club , they also follow this kind of idea , this kind of change and approach .

And so in this episode , for someone who is coming back to the podcast and has maybe not been here in a while , I want to just summarize my thoughts and how I think about these things .

There's a lot of people who are new to the podcast , new coaches , new people finding me in general , so I wanted to make sure that they also had a nice little summary here of how I think about these things , and so this is just a nice little 15 or 20 minute episode summarizing all my thoughts on should gymnasts lift weights , how much ?

What exercises are good , how often should they lift , what time during the year should they lift ? How do you balance that with ? You know handstands , rope climbs , leg lifts , all that kind of stuff , and I think this is a nice little uh , you know summary episode for most people . So hope you all enjoy this episode , all right .

So on this first little kind of mini summary episode , the reason I'm doing these is because I wanted to get back into making new content , helping people , and I realized that one , there are many new people in the world of gymnastics who have found me or found shift , or are getting into coaching , are getting a more serious role in coaching or whatever .

So that's one thing .

There's a lot of new people who maybe don't have , you know , five , six years of experience with you know all this kind of stuff too is that when I ask people about what kind of content is most helpful , oftentimes it's a balance of long form , deep dive , really in-depth , you know , conversation , exploring topics , which I personally love , I think , like flushing

out people's thoughts and conversations . You know , teasing their expertise is great . We'll keep doing those . But the other thing that a lot of people also say they need help with is just like summarize all of the information on a certain topic for me , like help me get up to speed on things that have changed , things that are new , in the last 10 years .

Um , how have things changed over the years with people's thoughts ? What are we doing differently ? All that kind of stuff . So I want to do the ladder on this . So we're going to have guests on , we're going to do long form , we're going to do new fun stuff . I'm really excited for that , for things to come out .

But also I have five topics in mind that people wanted deep dives on , summarized for . So these will be shorter 20 to 30 minutes , hopefully a really good way for people to get up to speed .

And the more people who can find the information that's accessible , the more the sport moves forward , the more people are happier , the kids are healthier , all that kind of stuff . So the five topics we're going to do are gymnastics strength conditioning , gymnastics flexibility , gymnastics injuries , gymnastics culture change and gymnastics medical rehab .

We'll do one episode on each of these , starting with strength conditioning today . So not doing all five today because obviously we want to make it a little shorter . So I don't want to , you know , fluff around , I don't want to go down the rabbit hole on other topics , I just want to focus on this and try to make it concise for people .

So with gymnastics , strength and conditioning , I'm at the point I'm super lucky , I'm super fortunate , very grateful .

I mean it's in the most humble way , not trying to brag but at this point , in the last five to 10 years in particular , I have audited or looked at or helped people with hundreds of strength programs in gymnastics , right From the elite level to college to club , to the non-competitive recreational TNT , acro and tumbling rhythmic gymnastics , like you name it .

At this point I feel like I've had some exposure , obviously the most being artistic gymnastics , men's and women's . But I really have seen a lot of programs . I've seen what's worked , what doesn't work . I've seen in my own coaching and my own programming things I thought were going to work and just completely did not pan out the way I thought .

And I've also been really fortunate to kind of see things that did go really well , because I have straddled the line of having one foot in the gymnastics , specific strength conditioning world of my traditional coaching , and then also the right side , which is the other side of like generalized , just high level sports strength conditioning .

So other sports , elite level , olympic level what are they doing to get stronger , faster , more powerful and how do we add that to gymnastics ?

So when I look at all those programs and when I look at like where do people fall off the rails or what are maybe the things that are the lowest common denominators to address first , the first thing is like planning and structure . Okay , it doesn't matter .

I mean , it does matter , but it doesn't matter what specific exercises you do if you're circling the right kind of area , right , if you understand that basics and shaping and flexibility and getting stronger legs and core and stuff like that is important , and you have some sort of a plan .

Generally speaking , when you follow the plan and you use basic principles , you can get people stronger and faster , more powerful , more cardiovascularly fit .

All that kind of stuff systematically implemented on a program and a structure that is either written down in a binder or shared in a Google doc with all of your staff and followed every four to six weeks with proper like kind of planning cycles . It's not going to matter , right ?

The best exercises in the world done without a schedule or done without a proper plan completely missed the mark , right ? So I personally have found that when I work with programs , the first thing we have to do is talk about the structure . Okay , what is the most important thing next year ? You're working towards it .

For recreational kids , it could literally just be a show . It could be an end of the year show where all the parents come and take pictures . They don't want to compete , they don't want scores , they don't care at all for adult gymnastics , recreational gymnastics , non-competitive gymnastics , whatever , like it's fine .

You still have to follow a plan and a structure to be safe . So , whether it's there or it's literally the elite people training for the Olympic quad that's coming up and I'm helping them plan a four-year cycle , right ? Any of those things and all of it in between , you have to know what the end goal is . What are you working towards , right ?

And then you have to work your way backwards over multiple months to say how many months do we have until that goal ? How many of those months are we competing and we can't really focus on strength and conditioning ? How many months of those are we out of season and we can focus on getting a lot stronger or more fit or more powerful or whatever .

So you plan those things in advance and then you go down to the week in the individual event level of what things you have to focus on to get stronger , what things you have to do . How many times per week do you have in the gym ? Is it one day per week ? Is it one day per week ? Is it three days per week ? Is it five days per week ?

And then you kind of get more granular on like , okay , how many sets , how many reps , how many stations do we have ? How long are we doing the exercises ? For how many weeks in a row will we do this exercise progression before we deload and give them a break to get a little bit of a rest period .

So you have to go through all those things all the way from like , literally in four years I want this athlete to be ready for a college level scholarship right by junior year . I want them to have all their skills to get looked at by a college program .

And you have to go all the way backwards down to the individual granular level of how many sets and repetitions are we going to do of goblet squats on the off season , on a Monday ?

How much weight are we going to use and how do we make sure that technique is good and it's properly used to get them stronger and be safe , right , literally that entire spectrum from a four-year goal of a career all the way down to what are you doing Monday night at eight o'clock when the when you're starting your strength program for squatting with goblet like

goblet squats . You have to understand those things and if you don't have a plan and a structure and it's not written down on Google sheets or , you know , in a binder I personally loved printing out four week cycles and binders , printing them out the kids can take ownership of their own weights and tracking things .

When they're older , when they're younger , we would just follow like a circuit based approach or a coach led approach . Anything is fine but you have to plan something , you have to have a structure , you have to have some sort of progression that you're following . And even if you make it and it has to be adjusted , that's okay , that's fine .

But if you don't plan those things , you don't map those things out well in advance , you're going to be very stressed out as a coach or a parent or a medical provider and the kids are really not going to excel . So that is the first thing is that it has to have structure , it has to be written down , it has to have a plan .

You cannot just fly by the seat of your pants and just write on a whiteboard randomly every day how many pull-ups and rope climbs and leg lifts you're going to do okay .

The other thing that I really strongly feel more so now than ever is that , no matter how much time you're in the gym per week , 30 to 40 , 30 to 35% of your time should be on physical preparation and strength conditioning , right . So that could be a cross training , that could be a handstands , rope climbs , all that kind of stuff .

That could be a weight training , cross training . Everything's fine , right . All that stuff , active flexibility , physical preparation is all in that bucket . So I personally feel that 30 to 35% is a good rule of thumb and it goes a little bit up and a little bit down based on the time of the season . So off season , maybe 40% right .

In season , when you're really busy , peak of competition , states , regionals , nationals coming up , maybe it's 20% right . But it always should have some some sort of involvement should definitely be involved , okay , so I think that that's the most important thing to start with . Okay , so I think that that's the most important thing to start with , okay .

The second thing is people ask about what specific exercises are the best for gymnasts to do with strength and conditioning . Okay , and I'll just give you a nice little summary of the things that we do with most people Okay , so in the general kind of cross training bucket right .

So this is like usually off season we're trying to get somebody in that hybrid model for the lower body . Goblet squats are very good . You can elevate someone's heels to make sure that their ankle mobility is not a problem .

Split squats , step ups , single leg hip lifts or hip thrusts , single leg RDLs , lateral lunges right , those are the big movements that are really good for a cross training program because those things all transfer to eventually explosive power and stuff when you work that in the preseason .

So , lower body goblet squats , single leg RDLs , um , single leg hip thrust , step-ups , split squats , sideways or lateral lunges , coasting squats those are all very good to develop strong , healthy legs and load the lower body

. Well , okay , for upper body . I think if you're not talking about doing uh , gymnastic stuff . You're left with like floor presses or single arm , uh dumbbell presses , lying on your back , bent over rows , renegade rows , face pulls , trx rows . I really like half kneeling overhead dumbbell presses . I like overhead waders walks .

I really like a lot of the single arm , stability and strength kind of focus stuff .

Right , we typically don't do a ton of like barbell overhead pressing or bench pressing with gymnasts because oftentimes people have , uh , you know , wrist or shoulder issues that are make it hard for them to do a proper bench press or overhead press , and I think we can get a very similar effect with dumbbells or kettlebells or things like that .

So we use barbells sometimes , but generally speaking , um , it's for the lower body If we're using it , not as much for the upper body , okay . And then for the core , because gymnastics has so much specific conditioning for the events . When we do general core training in the cross training bucket , we're looking for more anti-movements , okay .

So front plank , side plank , um suitcase carries , farmer carries , um sled pushes , sled pulls , which are very fantastic . Core exercises , um , all sorts of dead bugs and bird dogs , right , like , and a lot of this stuff is is easy , strength wise for athletes , but it's teaching them about how to brace their core and breathe properly and have a stable base .

They move their arms and their legs around . That is equally as important as doing you know leg lifts or speed , you know rope climbs or whatever in an L . So on the general side , those are all the exercises I like .

When we talk about gymnastics , specific strength training , I always start with Nick Ruddick's daily dozen because I truly believe that his approach to physical preparation is one of the best . So in his daily dozen he has different categories . He's working on right .

So we're talking about some sort of handstand hold or handstand shaping , some sort of hanging type motion like a pull up right . We're talking about a rope climb . We are talking about some sort of pushing and pulling .

So a push up and a feet elevated row for example he has scapular depression and kind of elevation , kind of teaching tall shoulders and kind of keeping the shoulder blades engaged for really long shapes . And then some sort of an arch and a hollow and a shape change right . So some people call that a dish .

You know around the around the different parts of the world , but hollow and arch shaping very , very important shape changing very fast , snapping from hollow to arch dynamically . Some call that a Corbett action , a rope climb , a handstand , a pull-up and then maybe a leg lift too as well .

So there's a 35 different sub examples we could talk about for pull-up variations , leg lift variations , handstand hold variations , everything in between . But some sort of daily warmup basics is really important for that . Gymnastics specific strength . Okay , so all of the things I just noted .

They can easily be done in rotation and do 15 to 20 minutes every day after a light warmup . Right , that's a great way to do it . The other thing that gymnastic specific work needs is plyometric and power work . Okay , so power and plyo work is different for gymnastic specific stuff .

Punching on a floor or a board than it is on , say , a spring or a general setting with like a floor on concrete over hurdles . That's equally important to as well in off season . But we need some sort of like stiffness right Stiffness and body tension drill . So panel mats are typically used for these for like hops up and down .

I would caution people against using those for cardio because technically the floor , the form kind of falls apart and it gets kind of like that . But using them for like body tension , so like panel mat hops , front side over panel mats over mats , some sort of floor plyo , and low volume is really good , but high intensity you can ramp that up .

So it's really important to teach kids how to punch and be very stiff and very rigid on their feet for panel mats or block jumps or things like that , but also on their shoulders as well . So pushup hops , handstand hops on tumble track , springboard pops , handstand pops on the rod floor , like those things are all very , very good as well .

And then again , like some degree of fast , explosive shape changing is very good . So like cap swings , for example , speed leg lifts for kipping actions , right . A lot of those things are done either in a warmup , but also they're very good on side stations or drills .

If you're not in the gym often say you're in two times a week with an Excel program and you don't have , you know , 30 to 45 minutes every single day to work that put them as side stations , do 10 to 15 minutes of shaping and a warmup and then put a side station on every event that you do .

That has some sort of physical prep that correlates with it , and then maybe one day per week try to get a good half hour strength session for all those kinds of things . So hollow arch pull-ups , leg lifts , plyos , impacts that's the kind of stuff you want to think about with gymnastics , specific strength training , okay .

And all of the things can progress into more power-based stuff snap down drills , rebound drills , um sprints all that kind of stuff is very , very good as well . Sliders are also very good . Slider crawls , like in a pushup position , reverse pushup position Lots of things are very fun for younger athletes as well .

But that's kind of generally the summary of what I think goes really well . If you take those two things apart , you train them in the off season . Then you kind of , as you go more into the season you blend into more gymnastic specific work .

I personally find that is the most effective across all levels Elite , college , club , competitive , non-competitive , excel , tnt , okay . The other thing that has to go into the program somewhere is some sort of accessory work .

I think that accessory work gets lost on gymnasts because oftentimes they either don't know what to do or they feel as though there's too many exercises to get in . So you have this like weird prehab circuit that has 49 exercises . People do half and kind of don't really do them at all .

But what are the areas that need special attention for people to do extra work ? Okay , so usually it's like one time a week or two times per week . I'm trying to give people specific stuff for this . So calves are very important . So seated calf raises with weights , standing calf raises off a deficit . You have to also make sure you're getting the shins .

So a tip bar is a great thing If you can load a tip bar up while lean shin lifts , for example , and all these are on shifts YouTube channel , by the way , if you're confused and just listening on audio . But some sort of calf work I also really like tiptoe walks with weights .

So I'll kind of like up on the balls , your toes and relative with dumbbells and your hands walking down the floor . So some sort of calf work is very important to get involved , just because of how hard gymnastics is on the calf and it protects against , like , the impact work and the shins , limbs , stuff like that .

Okay , the second thing is like rotator cuff work . So rotator cuff stuff . Typically people do a lower weight with higher repetition for an endurance kind of thing , but that has definitely moved away in the research . We need to strengthen and hypertrophy these rotator cuff muscles . Okay .

So the rotator cuff is extremely important to kind of keep your arms attached to your body when you swing , but they're also very important for handstand shaping , blocking , holding , all that kind of stuff .

Okay , so the things that I think are like a sideline dumbbell , external rotation , prone T's prone , wise prone , use standing full cans , theraband , internal external rotation at 90 degrees those things are all uber important . And then also things that are like upper back rowing , so face pulls , renegade rows . They work the rotator cuff too as well .

So when I prescribe the calf stuff and the rotator cuff stuff , I'm usually thinking like three sets of eight with like moderate weight , right , moderate weight that makes your arm actually tired or your leg actually tired , done at the end of a practice . Okay , I also think that some stuff added in for the lower back and the hips is very important .

So much of that is just very demanding on gymnastics . So bird dogs , dead bugs , again , learning how to keep your core stable and breathe with your arms and legs moving .

I don't like to be the movement police and like hyper-focused that if someone's not rotating their hip five degrees during tumbling , that's the reason their back hurts , like in their innominate is rotated . I don't really believe in that . I think the research is also pretty clear that it's not really as important as we once thought it was .

But learning how to move your arms and legs while bracing your core neutral is super duper important , right , but like other stuff and landing as well . So doing that , uh , very important .

I also , like I said , really like suitcase carries , farmer carries , because it loads the low back muscles in a compression type way , which is very important for landings and very important for skill work in general . And then hips also sometimes don't get enough attention .

So the quads and the groin muscles are typically extremely uh , uh strong in gymnasts , which they need to be hip flexors , but we have to balance that out with some of the side butt muscles and the glute max as well . So the best exercises that are kind of research supported there are going to be side plank clamshells .

I like super clams , which is like a bent knee side plank going up and down with the top leg has a TheraBand around the knees and you're doing clamshells . Side band walks , side ankle weight abductions are just really good , just up and down .

Single leg glute hip lifts are very important for these kind of direct glute max training for the power of sprinting and kind of getting off the floor for tumbling . I like those quite a bit . And then I also do like doing some specific .

You know , hip flexor strengthening , adductor strengthening when the time permits , but mostly it's going to be clamshells , sideband walks , single leg hip thrust and again for the cuff and the hip you have to use enough resistance on the band or a dumbbell . That's actually challenging .

So a blue band , a black band , right , like actually putting weight on someone's hips when they do these , not just doing yellow TheraBand for 500 reps to make your hips burn , but they're not actually getting stronger . Right , the forces of gymnastics are 10 , 15 times body weight . We need strength in the hip rotator .

We need strength in the rotator cuff of the shoulder . Strength in the ankle . Strength in the back Okay , strength and the rotator cuff of the shoulder . Strength in the ankle , strength in the back , okay . So that's the accessory work that I like .

The next thing that people ask me about that I think is really important is like younger versus older conditioning , right . So when an athlete is younger , a gymnast is younger . I do believe that the vast majority of their time , particularly under the age of 10 , maybe even 12 should be gymnastics specific stuff right .

So they should be learning hollow arch , hand , cartwheel , active flexibility , uh , how to tap swing , well , how to do leg lifts , how to keep . Like there's so much stuff they have to learn gymnastics specifically and there's so much good strength work that they need that almost all of their time when they're younger can be focused on those things .

Basics , shaping , active flexibility , releve . You know , for guys it's like a really good parallel bar swing , a really good extension on palm horse swing , um , handstand shaping on rings , tap swings on high bar and p bar stuff like that . Like just focus on the basics and do all of the great strength conditioning that everybody knows is really , really good .

With younger athletes I also find that a group-led uh situation is really good . So groups of two or three partners , maybe that's okay . It's a little bit like wrangling people together sometimes , but coach led , group based conditioning is great to work on technique and form . You could do stations , you could rotate on a clock , um .

You could have half the team go with one team , a coach and half the other to spot some casting and spot some kips and stuff . That's fine . But generally speaking , the younger athletes need a lot of hands on , a lot of eyes on , to properly have good technique right .

They have to learn at a young age that all of your conditioning , all of your shaping , all of your basics has to have great technique and great form . It just makes life so much easier when they learn skills .

But more importantly , it's protecting them right , like learning how to be safe and keep body tension and keep yourself , you know , on on task is very important for young ones . So I do believe that cross training is super important for young athletes , but I think around the age of 11 to 12 is when you want to add that in .

So 11 to 12 years old , start to teach them how to squat properly with weight , do lunges , do the floor presses , and it can be small weights , baby weights , you know . It doesn't have to be very stressful . There is definitely . There's no problems with their growth plates or stunting their growth or losing flexibility .

That's all like very much a myth , um , and it's been disproven with good research . But they need to learn how to do it properly and safely , the same way they would learn for skills and stuff like that .

So around 11 and 12 years old , we start introducing cross training in the summer and we typically , if we're at a gym , I recommend they have , like actually the older girls and young girls work out if they can in the summer , similar ish times .

So like older ones can kind of mentor the younger ones and help them learn and keep , keep an eye on them a little bit too as well . And then after the age of 12 and up , I believe in a full kind of hybrid model of strength conditioning .

So for older athletes , I personally think that the best way to do it is to have a binder system or some sort of printout right . So a coach makes a six week strength training program . We're going to , you know , learn the exercises for a week .

We're going to load you for four weeks , then we're going to deload for one week and in these programming we have 30 minutes for bar conditioning . Here's the list we're going to do . And athletes having a binder I like that because it allows them to take autonomy of their training and be responsible for themselves .

I'm trying to teach athletes that there's natural consequences to their choices , right , if they choose to put in the work for conditioning , show up kind of grit through it , kind of grind through it , the outcomes are typically more in favor of the things they want and then vice versa , if they don't choose to do those things , they choose to skip practice or not

doing your cheat reps or whatever . Well , you're going to pay the piper next year when those things come . But also the books are a great way positive and negative right , like if they're always there , they're always filling their weights out , they're always filling their forms out , they're doing their checklist .

You'll look back and you'll see like they were here for 95% and they did all their work . And when things went well , you know we have something to lean on . And vice versa . Sometimes , you know , people don't show up in the summer . They're not really as dedicated to the program . They have stuff going on , no-transcript gotcha .

It's about a positive encouragement of them wanting to take ownership of their gymnastics . That's what I care most about .

So , starting at 12 or 13 , we typically do cross-training and then introduce a binder program where I used to print out all the sheets , plan those things , spend a week teaching them , knowing that the first week would be a little bit of learning curve . I'm not expecting a lot . But then weeks two , three , four and five , you can actually load people .

Week six you can do a little bit like that . So I personally find that for older athletes , self-led or partners is really good , or you can still do some cardio circuits and T building stuff together . But generally I like the binder system .

I like that recording a bit more just for the ownership type piece , and you know they should be able to track and understand . I want them to learn about why we're doing this .

Why are we doing these weights , why are we doing these exercises , why are we doing pull-ups , why are we doing cardio circuits and link that to their goals , which leads to the last thing . So everybody always says sounds great , had the exercises , I love it . I put all the work in . Kids don't do it . Kids don't show up . Kids don't do it .

They always cheat reps . Nobody wants to do it . They're putting up an attitude , they gripe and they groan . Okay , that's a culture problem , right , that is not a strength conditioning problem , that's a culture problem . So , and it doesn't matter how hard you work at it always inevitable in some degree shape form .

But the only way that I have found to get people involved and want to do the strength conditioning when it's hard is you have to talk to them and be empathetic about ? What do you want out of the sport ? Why are you here , like , what are you doing in gymnastics ?

Are you here to talk to your friends and have a good social time , which is fine , that's okay . But do you just want to be here and be social and enjoy yourself and learn new skills and play around , like that's okay ? Well , the number one way to not be able to do that is to get hurt .

So if you are not doing strength conditioning , you're going to get more risk of injury . And if you get hurt , well , you can't do the things that you want to do . You can't come to gym and be social because you're going to be in a boot . You're going to be kind of like on the sidelines waiting to get things to heal Right .

So if they have competitive goals , they want to score well , they want to get a new skill , they want to move up in a level . They want to compete certain skill at a recreational show . They want to do some competition down the road for fun , whatever it is .

They want to make a scholarship , they want to make national team , they want to go to the Olympics , all that stuff in between . Of course , those things come from a baseline of strength and power . So oftentimes kids know that but it's too murky , it's too great . You have to paint the picture of like .

Listen , if you want to flip your Chanko layout right Because you have a goal of getting to college gymnastics and a layout needs to happen so we can eventually learn a full . Well , to do a layout , you have to be more powerful at the table and you have to sprint faster and have a better round off .

So we're going to work on all this shoulder strength and the shoulder flexibility , as well as these leg strength exercises , because the shoulder flexibility is important for the block and the rebound and the strength there .

And then the leg exercises help you run faster , sprint faster to have a better round off , to have more flight time , to get a layout around right . That is what needs to happen If you want to be successful in your goal .

What you are telling me is having a layout by X year to then learn a full eventually , right , but you have to paint those pictures of like . What's the big macro picture goal ? And then you back that up to like well , what do we have to do every month to be successful there ? The micro goal , and then you back it up even more to the daily goal .

What do you have to do ? On Monday at eight o'clock when strength starts , you have to do four sets of eight single leg weighted hip lifts with weight . That's challenging enough to be a little sore and superset that with some calf accessory exercises . Four rounds , four weeks in a row , with increasing weight over time .

Right , that is the gritty , the granular , nitty gritty thing . You have to paint the picture for them . It's not about what you want as a coach or you want as a parent or you want as a medical provider . It's about what their goals are and what they want and why they're involved in gymnastics .

Okay , that is the only way that I have found that when the rubber meets the road and you're at a hard day where you're already tired , you're already sore , you have to do a strength circuit and they moan and they groan . You bring that up and say , hey , listen , you said you want to lay out on vault .

Right , you said you want to be here and be able to have a fun year and socialize and have fun . That's okay , but like this are good , okay .

So , yeah , those are the things in review that I think I spend the most time about having a good structure , having a good idea of what exercises are important for cross training and for gymnastics , specific stuff and mixing that hybrid model more in the off season , less uh in the uh in season , just focusing on routines or whatever , or uh , recreational stuff ,

accessory work for the calf , the rotator cuff , the low back and the hips , how you kind of differentiate between younger and older athletes doing strength conditioning , and then how do you keep the culture good and keep kids falling towards their goals even when it's hard

. So , yep , tried my best to get that under 30 minutes . I think I did a good job . I know I talk fast . I apologize , but if you guys like this content , if you like this kind of shorter , firm summary , please let me know . Please tag me on Instagram or X or Twitter or Facebook or whatever .

Let us know , because I'll keep doing these short form summaries and kind of little tidbits to complement some of the deeper dive hour hour and a half podcast with people . But I hope this was helpful . Drop down the show notes , find all the stuff we have for deeper dives on podcasts or articles if you want more , and then each kind of new episode we'll do .

We'll kind of go on to the other topics flexibility , injuries , culture change , rehab , stuff like that . So hope this is all helpful and thanks for listening .