Kinematic Sequencing Strength Session

As recommended by Peter Attia, this routine focuses on building strength in the upper body while improving overall stability and movement quality.

• Increased upper body strength
• Improved shoulder and core stability
• Enhanced injury prevention
• Better posture and upper body function

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Watch the full episode: 261 ‒ Training for The Centenarian Decathlon

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

In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.

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

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 60 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

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Disclaimer: 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.

For all of Peter's disclosures and the companies he invests in or advises, please visit his website where he keeps an up-to-date and active list of such companies. For a full list of registered and unregistered trademarks, trade names, and service marks, please review the Terms of Use.

• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

• Australian strength and conditioning professional
• Preparing for new role with LA Giants
• Previously:
  • Studied at Deakin University, Geelong, Australia
  • 12-month internship at UCLA

Michael's experience, particularly his UCLA internship, reflects:

• High-level collegiate athletic environment exposure
• Development of an intense and efficient coaching style
• Improved ability to manage large groups of motivated athletes

We hope you enjoy this week's episode!

This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting.

• Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet
• Progressively increase difficulty of exercises
• Focus on quick, reactive movements
• Monitor improvements in foot control and ankle stability over time

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his 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 intelligence, curiosity, and pragmatic approach to coaching

• Double versus single leg stiffness for team sport athletes and track/field sprinters
• Benefits and use of plyometrics versus overloaded eccentric training
• Periodization of training methods throughout the year
• Muscular versus fascial driven athletes

• New developments with Angus Ross
• 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 "fascial tightness" exercises for 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 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 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 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.

Young Strength is a series focused on exploring concepts around strength & conditioning with young professionals in the industry between the ages of 20-30 years.

In this episode, we talk with Michael Rheese, a well-travelled Aussie gearing up for his next adventure into the realm of strength and conditioning with the LA Giants.

Michael's path to building his knowledge in exercise science and strength conditioning includes:

1. Studying at Deakin University in Geelong, Australia
2. Completing a 12-month internship at UCLA
3. Returning to Australia to further his studies

• Strong theoretical foundation in exercise science
• Advanced knowledge in strength and conditioning principles
• Development of research and analytical skills

We hope you enjoy this week's episode!

Michael Rheese, a strength coach for the San Francisco Giants, joins Rock to discuss spring training and more. As Michael says, "We're not just stretching here, we're teaching your body new ways to move."

• 1:30 Michael Rheese's path to the San Francisco Giants
• 5:30 Difference between Australian athletes and UCLA athletes
• 10:30 Michael's walkabout in sports training
• 15:00 Giants give a call back
• 17:00 Training the teams in spring training
• 20:00 Uncommon program design
• 25:00 Cricket and baseball
• 28:30 Kinematic sequencing in the training room
• 33:30 Working at the end range of motion
• 37:00 See what works and what doesn't
• 41:00 Working with the other trainers and therapists
• 44:30 Michael Rheese's influencers

• LinkedIn
• San Francisco Giants

• Meet: Visit Rocky's online headquarters
• Read: Grab a copy of his new "Return to Center" book: ReturntoCtr.com
• Instagram: @rocky_snyder
• Facebook: Rocky Snyder
• LinkedIn: Rocky Snyder

• Workout: Want to meet Rocky and get a private workout? Visit Rocky's Fitness Center
• Instagram: @rockysfitnesssc
• Facebook: Rocky's Fitness Center

• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

Michael is a well-travelled Australian strength and conditioning professional, gearing up for his next adventure with the San Francisco Giants' minor league affiliate.

• Studied at Deakin University in Geelong, Australia
• Completed a 12-month internship at UCLA

• Experience in a professional sports environment
• Development of baseball-specific strength and conditioning expertise
• Skills in managing large groups of professional athletes

We hope you enjoy this week's episode!