Foot and Ankle Strengthening

A workout designed to improve cardiovascular fitness, boost metabolism, and enhance overall athletic performance.

• Increased anaerobic capacity
• Improved fat burning
• Enhanced muscle power and explosiveness
• Stimulation of growth hormone production

Subscribe to the long game to get the best well-being information—no noise.

Today's featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

• How bones & muscles communicate
• Assessing bone & muscle health
• Measuring joint health
• Assessing VO2 max
• Lifestyle activities that harm bone & joint health
• Impact of surfaces on bone health
• Strength training for women as they age
• Why weight machines aren't preferred
• Splitting up workouts effectively
• Cardio for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

We want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Check us out here

• Instagram
• Facebook
• Twitter
• Pinterest

This session combines motorized eccentric devices and flywheel training to develop insane eccentric strength and power.

• Massive increases in eccentric strength
• Explosive improvements in muscle power output
• Enhanced ability to absorb and produce force

In this episode of the Pacey Performance Podcast, I speak with Angus Ross, Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. Angus is a humble professional with an incredible mind, straddling both academia and applied work with world-class track and field athletes.

• Eccentric training: Why use it, adaptations, and various types
• Flywheel technology and its place in the wider programme
• Sprints and jumps
• Integration with isometric training
• Training around competition and taper periods
• Acceleration: Principles and profiling
• What team sport athletes can learn from sprinters (and what they shouldn't)

Follow Angus on Twitter: @AngusRossNZ

Keep up to date with the podcast by following @strengthofsci on Twitter.

Enjoy!

PP

This session combines resisted sprint profiling with technique drills to develop explosive acceleration, based on Angus Ross's work with elite athletes.

• Enhanced initial acceleration
• Improved power-to-weight ratio
• Better force application during sprints
• Data-driven insights for individualized training

Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.

In this episode of the Pacey Performance Podcast, Angus Ross discusses:

1. Eccentric training

   • Why use eccentric focused training
   • Adaptations
   • Various types of eccentric training
   • Flywheel technology
   • Integration in the wider programme

2. Sprints and jumps

   • Integration with isometric training
   • Approach around competition and taper periods

3. Acceleration

   • Principles
   • Profiling
   • What team sport athletes can learn from sprinters (and what they shouldn't)

Follow Angus on Twitter: @AngusRossNZ

Keep up to date with the podcast by following @strengthofsci on Twitter.

This routine focuses on assessing and developing leg stiffness using drop jumps and the Marin group formula. It targets both double-leg and single-leg stiffness, crucial for sprint performance.

• Perform drop jumps with minimal ground contact time and maximum height
• Use the Marin formula to calculate stiffness quantitatively
• Monitor and address any discrepancies between legs in performance
• Implement contrast training by alternating between plyometric and strength exercises

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

• Reactive strength and stiffness in sprinting
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

• This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.*

View more podcast episodes at the podcast homepage.

This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.

• Emphasize the eccentric (lowering) phase of exercises
• Use slow eccentric tempos to increase time under tension
• Implement supramaximal loading for enhanced eccentric overload
• Monitor and manage fatigue levels carefully

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

This routine, as prescribed by Peter Attia, focuses on building aerobic capacity and improving overall stability and movement quality.

• Improved cardiovascular endurance
• Enhanced fat burning capacity
• Increased mitochondrial efficiency
• Better overall body stability and balance

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to lengthen patients' lifespans and improve their healthspans.

• Website
• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any medical conditions. For full disclosures and terms of use, visit Peter Attia's website.

A routine inspired by Angus Ross's 'spinal engine' concept to develop three-dimensional movement capabilities often neglected in traditional training.

• Improved multi-directional speed and agility
• Enhanced rotational power and stability
• Better overall athletic performance in team sports
• Reduced injury risk through improved proprioception and body control

Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.

• Eccentric training
  • Why use eccentric focused training
  • Adaptations
  • Various types of eccentric training
  • Flywheel technology
  • Integration in the wider programme
• Sprints and jumps
• Integration with isometric training
• Training around competition and taper periods
• Acceleration
  • Principles
  • Profiling
• What team sport athletes can learn from sprinters (and what they shouldn't)

Follow Angus on Twitter: @AngusRossNZ

Keep up to date with the podcast by following @strengthofsci on Twitter.

This routine focuses on developing power using velocity-based training principles. It targets overall lower body power that transfers well to sprinting performance.

• Use velocity measurement tools (e.g., linear position transducer, accelerometer)
• Set specific velocity targets for exercises
• Implement the 20% velocity drop-off rule
• Focus on explosive concentric phase in exercises

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite sports in the NZ system including sprint cycling and skeleton
• Experience at Queensland Academy of Sport and Australian Institute of Sport
• Winter Olympian (1998 and 2002 Games)
• Known for intelligence, curiosity, and pragmatic approach to coaching

• Double vs single leg stiffness for team sport athletes vs track and field sprinters
• Benefits of plyometrics vs overloaded eccentric training
• Using different training methods throughout the year
• Muscular vs fascial driven athletes

• Reactive strength and stiffness in sprinting
• Maximal isometric/overcoming exercise vs plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of "fascial tightness" exercises for fascial driven athletes
• How muscle driven athletes can PR after rest periods
• Velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

• This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools.*

View more podcast episodes at the podcast homepage.

This routine focuses on building slow-twitch muscle fibers through long-duration, lower-intensity activities.

• Enhanced endurance capacity
• Improved cardiovascular health
• Development of slow-twitch muscle fibers

A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.

• Launch of Isomorphic Labs
• Bioviva's clinical trial results

1. The Genetics of Human Performance (01:28)
2. Reducing Aging and Compressing Morbidity with Alphaketogluterate with Dr. Brian Kennedy (04:19)
3. Does Skipping Breakfast Really Shorten Your Life? (06:20)

Challenge yourself with this intermediate hill rucking routine. You'll tackle both uphill and downhill terrain, developing eccentric strength and improving your cardiovascular endurance. This workout is designed to be done once a week as a more intense complement to your regular rucking sessions.

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

This clip is from "225 ‒ The comfort crisis, doing hard things, rucking, and more | Michael Easter, MA".

Michael Easter is the author of the bestseller, The Comfort Crisis. He's also a journalist, Professor of Journalism at UNLV, and a leading voice on how humans can integrate modern science and evolutionary wisdom for improved health, meaning, and performance in life and at work.

In this clip, they discuss:

• What is rucking?
• What is the human body built to be good at?
• Fitness benefits of rucking
• And more

Watch the full episode

Become a member to receive exclusive content

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.