20 Strength qualities

Hello and welcome to the high performance physiology podcast. I'm Chris Beardley. I'm here with my co-host Rob Marceri and we're going to talk about strength qualities across the force velocity relationship curve today. So this is a really, really interesting kind of and historical actually in terms of kind of where this information comes from. It goes back a very, very long way. I've been a lot of interest in the way in which we produce force across the entirety of the force velocity relationship all the way through from the very slow end where we're producing very, very high forces through to the very, very kind of fast end where we're obviously producing very, very small forces. Now basically what we want to talk about today is the idea that has been popularised for very long time as I say there's a lot of history here. The idea that you can divide the force velocity curve into sections and then describe strength qualities in each section. So we've been kind of behind the scenes gathering a little bit of information and we're going to give you two separate kind of illustrations that people are using today. I think one of them, the first one I'm going to give you is the more historical one. We didn't actually go away and track it all the way back to the source like I would want to do but it is I think we see this all all over the various different places on social media so we think it's probably the original one. Basically it starts with maximum strength at the kind of force end of the force velocity curve so around about sort of 90 to 100% of one-metre max and then it goes to some in called strength speed. So this is your kind of second kind of strength quality on the force velocity curve and that's around the 80 to 90% of one-metre max, a strength speed. The next one in the middle it's a very large bracket, it's power and it goes from anywhere between 30 to 80% of one-metre max and then after that you've got a speed strength which overlaps with power output so anywhere between it says here on the chart I'm looking at right now 30 to 60 but I would guess maybe it has a slightly lighter end than that but I don't know. And then finally you've got maximum velocity which is anything less than 30% of one-metre max. So that's just the chart that I've got in front of me at the moment. I think probably varies a little bit across other places but fundamentally I think the terminologies are probably fairly kind of consistent across the social media kind of sites that I've seen. So maximum strength, strength speed, power, speed strength and then maximum speed or maximum velocity. The other one that we were talking about before the podcast has slightly different terminologies, they have absolute strength, maximum strength, they then have acceleration strength in there and then after that they then go to the strength speed I already mentioned but then they go straight to speed strength instead of power and then finally they finish up with starting strength instead of maximum velocity. I don't like those terminologies quite so much. I think they're less descriptive of what we're actually seeing on the force velocity curve but fundamentally the point is that what we are describing here is ultimately just that the strength that the force velocity curve has been divided into different strength qualities. Now in terms of terminology there's nothing fundamentally wrong with giving names to stuff. I mean I don't have an objection to naming different parts of the force velocity curve if you want to do that. What's a problem is then claiming that we can then train each of those strength qualities independently and implying that there are essentially therefore different adaptions underpinning each of those qualities and that's fundamentally untrue. So basically the bit that I'm going to do before we start talking about practical stuff is just to explain why physiologically it's not possible to say that each of these strength qualities are different in any way shape or form because fundamentally they actually all rely on exactly the same underlying adaptions and they are basically the adaptions that underpin maximum strength and the adaptions that underpin maximum speed. Now just as an illustration of this and if you've already kind of listened to our episode on power you will know this already. In fact we mentioned it in the very first episode that we did on strength speed and power. Basically power is the multiplication of strength and speed together. So by definition mathematically you can say that you can't improve power without improving strength or speed. It just can't do it. So in some cases I'm going to improve power I'm like okay which way are you going to do it? Are you going to improve it by strength or are you going to improve it by speed or both? Because ultimately there isn't a way that you can go on and it's going to improve power directly. I'm like well mathematically that is clearly impossible. So ultimately we can see straight away that in the middle of the forceful elastic curve you've straight away strike out power but fundamentally all the other elements on the curve are suffering the same issue because there aren't any more adaptions. It's like I'm like which adaptions you all I go for. I persuade me that you've got the reduction that's happening and we can talk about it but fundamentally we've got a list of maybe six or so adaptions that underpin improvements in maximum strength. Things like coordination improvements and antagonist characterization reduction is recruitment increases. You've got hypertrophy and cyclomergenesis, you've got customer addition making natural force transition better and you've got tendons stiffness if it's relevant in the stretch holding cycle variation of the exercise that you're doing. Now if you then look at speed you've got stuff again like coordination and technical activation you've got recruitment you've got fire rates and you've got muscle fire shorting the lusty. So ultimately all of those things underpin against another strength or speed and any point along the forceful elastic curve is going to depend on any of those adaptions to greater or lesser extent but fundamentally the only way you can actually make an improvement at any point along the forceful elastic curve is by changing things in those two categories under maximum strength adaptions or maximum speed adaptions and then obviously that means that there aren't actually independent sections of the forceful elastic curve because there aren't any other adaptions that only influence each section of the forceful elastic curve. Now I would argue that this is an absolutely fundamental kind of observation in physiology that implies that strength conditioning professionals should go back to saying okay so we're going to focus on strength adaptions we're going to focus on speed adaptions and everything in the middle kind of is going to take care of itself but there is this focus as we say that people are starting to kind of get caught up in the idea that you can divide the forceful elastic curve into sections and train each individual section separately with the result that people end up training a whole bunch of different kind of say rep ranges but you know kind of percentages of one right max you know in order to obtain all these different qualities and essentially end up doing a lot of training that they don't actually need to do so that's basically the physiology to run through that's the introduction so I'm going to throw it to Rob now basically Rob you're obviously not training kind of all these different speed strength or strength speed or power or you know kind of acceleration strength qualities and what are you actually doing instead? Yeah Chris Degelin not not doing that and if you were trying to train what was that six you know six or so different qualities all the time I don't know how you'd even have time for exactly we're really so you're saying you get to look at the underlying adaptations and so trying to either prove maximum strength like you said or maximum speed from a programming standpoint I hate to tell everyone it'll probably be very boring you know super simple but if I'm trying to target an increase in you know power that's transferable not just coordination specific to the exercise and the load or the movement whatever it may be we'll say I'm starting off from the speed end of things first if I'm trying to tackle improvements maximum speed it's going to be the stuff we've always talked about unloaded jumps you know unloaded movements it's going to be the best there the chart said you know maximum speed up to about 30% of one right max which obviously if you're working with 30% of one right max you're not capable of hitting a maximum speed so that's one of the first things I really like to push you know really drive home to people is that above and unloaded or you know assisted movement velocity you're not hitting a maximum speed it's impossible and you know 30% sure feels light to you it's going to feel light to your athlete but it's never going to be max speed just not having us such an important observation because when we kind of start by presenting this idea that we've got strength adaptions and speed adaptions and a strength adaptions are kind of sitting underneath this category of maximum strength and the speed adaptions obviously sitting under the category of maximum speed and all of the speed adaptions really require very fast velocities to stimulate them now that means the assistance actually is probably the single best kind of tool that we've got of actually making a difference to an athlete that's already familiar with unloaded movement training you know I mean I think assistance is definitely massively underrated I've been talking about it a lot kind of with my mentorship program kind of clients recently I think it's really really important so absolutely critical importance to have that maximum speed and that then ties in with what you mentioned just when you start now your kind of description of the moment to go which is that you put the speed stuff first you actually start now the workout with the speed stuff because the any kind of fatigue that you develop at any point in the workout is going to immediately stop you from reaching high levels of velocity as velocity is no sensitive kind of outcome we've got to fatigue being present and so suddenly you see that reduction in speed you're not now going to stimulate adaptions you want so unless you're putting the speeds of first in the workout he might as well not do it it's like useless I think we're We're really tripped up there is I had a conversation with a guy the other day actually. And so many people were concerned with methods. They want a method like a French contrast method, standard contrast training methods, all these things that coaches have published and popularized over the years. If they attach a method to a famous coach's name, supposedly they've used it for their athletes. They want to use it, they think it's going to work, but you do something like a French contrast where you have all these different things in a quick sequence. And really the only thing that's giving you any adaptation at all is very likely the first, you know, everything in that sequence. And then everything afterwards, you know, jumps, over speed jumps, whatever it is, is just too fatigue to do anything. And even if, you know, people always tell me obviously that they'll still see some improvements. Well, yeah, if you have someone who, for whatever reason, hasn't been training appropriately in there, and these sort of some room to make, you know, improvements in power outputs, do it increasing strength and all these things. I'm not ever going to tell someone that it's like impossible to make some kind of an improvement. If you want to make really good progress, and you want to actually train the adaptations and make, you know, the most progress, you can't just be hanging out doing kind of weird things like that, because at a very, very early point, you're going to hit a point where you're not going to develop further. Absolutely. Okay, so we should have the high performance physiology method, then, shouldn't we, really? I mean, that would be an necessity, then. If people want to, and I was actually just thinking about this thing, because I was walking through kind of like, a conversation, I was trying to kind of really get at the heart of how to simplify an athletic, directed, strengthening workout. So I was thinking about, how do you really simplify for somebody the process of building a strengthening workout to support athletic performance? Now, basically, said, look, there's just four things you need to worry about, and actually, only one of them is going to need more realising. So the other three are really, really easy to programme. And it's ties into what we were saying previously about how you can train pretty much every quality that you want trained for athletes, any strength training workout you want to do. You don't have to have a speed workout, and a power workout, and a strength speed workout. (laughing) Now, whatever else workout. You can actually just basically say, okay, I'm going to do my speed stuff, which is going to be a couple of reps of each thing, because you don't really get benefits from the other repetitions that you're doing. Again, this idea that, you know, we need some kind of fatigue to be present, to stimulate an adaption. Absolutely, the opposite of true, when it comes to speed stuff. Absolutely opposite of true. So, we're going to do some speed workout stuff, and it's going to look like a warmup. We're then going to do some of the maximum strength stuff, because that's the stuff we're going to volumise if we need to. So, okay, finally, we need more stuff in there if it's necessary. Then you're going to do some plyometrics. Now, people really bag on me when I say this, and they say, no, no, no, no, no, you don't do plyometrics that they're in the work, and you want to do them early. I'm not, hang on a minute. You haven't walked through how plyometrics work. The plyometrics work by creating eccentric strength that pulls the tendon around. So, it's an eccentric training exercise. It's just a fast one. So, you have to put it later, because you're going to get that fatigue, in fact, and you're not going to suffer so much from what comes previously, because you're not getting that same negative fatigue impact as you would, you know, in a fast movement situation. You don't have to worry about that. So, basically, it would be speed, then the strength, which is the volumised bit. I think plyometrics, and you finish off with a couple of reps, and again, bracketing, like we did with the high velocity stuff at the beginning, your eccentric stuff at the end is again, just going to be a couple of reps of each thing. - Yep. - You're not going to be doing, like, you know, crazy volumised things. Five by 12. Five by 12, is that? - That was the one that used to come up in the Nordic studies at the very beginning. I was like, I'd still be suffering from that if I'd done that. So, yeah, basically, that is the high performance physiology, kind of workout template for athletes, basically four things. - You're crazy. - Or you can do. Really, speed there, then strength, maximum strength, which is all of your strength qualities, really. So, speed is a separate thing, then you've got maximum strength, and then separately, then you've got a straight shortening cycle. If you want that, I mean, you don't have to have that, I mean, this one is dropping and drop out, and it doesn't matter. And finally, you know, maximum eccentric strength, because then that is its own quality on its own. So, that would be, there you go. People now have a very physiology method of strength training for athletes. - Exactly what I do with my groups. And it's very much in the open. - Because I've actually, this block, I started doing a bunch of assisted jump work and that with the guys, because they've been doing quite a long time, I've just regular unloaded stuff. I mean, one, it's pretty fun, and two, I've been doing a bit myself from my vertical jump, so I forget I chuck it in with the groups, see how the gains are. But yeah, I mean, my own jumper, very good at the moment, so I'm pretty pleased with the result. - I have it actually just again, this is one of those moments where we kind of like, I have a conversation in the middle of a podcast, but I've been meaning to, I've been meaning to kind of mention to you again, or remind you, because I mean, you already know this, because you kind of started the material. But I would, I was interested again in this idea that many athletes, when they're doing vertical jump testing, I would often undershoot how much counter movement they could benefit from in order to maximize. Have you ever played around with that? Have you ever kind of used, like for example, you use a, you sort of do your vertical jump in a squat rack, and you can put an elastic resistance, or a string or something, and just give you tactile cue for your counter movement depth, and then give yourself a tactile cue like 5 centimeters lower, and just see if it actually helps, you beat your actual current counter movement, jump height. I've not done that. I've done the, the band is just a jump, and I've played it, but I actually have not tried that one. I mean, I would need a very cool one to try. This is a hack. This is not a performance enhancing method. Okay, so like, don't do this and think, oh wow, I've suddenly got fast days. Like, this is the equivalent of, if your deadlift form is not amazing, and you need to fix it, sliding, and suddenly you do fix it, and then you suddenly can lift an extra 10 kilos or whatever. You haven't got stronger, it's just your foot, where you technically haven't got stronger. You've changed your technique, and therefore you're now producing, you're lifting heavy loads at the same hip extension, torque, or whatever. So technically, from a strength definition point to a, yes, you have got stronger, so don't yell at me. But from a transferable strength point of view, nothing's changed. This is the same thing. So if you kind of use this hack, and you find that your counter movement jump goes up a couple of centimeters or whatever, then don't go around going, oh wow, suddenly I'm now a better athlete, or no, it's just, no, you taught yourself how to do the test. It tests better. Yeah. But yeah, I wouldn't even have to try that. So for people who just kind of interested in impressing social media with how high they can jump, it's actually very relevant. Cool. That was, yeah, that was off-piece slightly. So, but yeah, but actually it was off-piece from an off-piece conversation, because we were previously talking about the high performance for the already training method that we are kind of proposing that people implement rather than doing something that is kind of combining different types of training and generally just creating all the team. But before that, we were kind of just talking how you are currently programming, instead of programming training for all these different strength qualities, you're just programming, you've been training so far, you've described to us how you programming, speed, you're doing assistance, stuff, you're doing at the beginning of the workout, you're not doing tons and tons of reps. And then you go on to your, I guess, you go on to the maximum strength tough. Yeah, yeah. And then for the maximum strength stuff, we covered a lot of that in previous episodes, a pile of the episode and that. But heavy loads usually working with like five rep max weights. Usually pretty standard reps games, something like a patient lift or a model, starting with two, bump it up to three, so you can track the progressive overload pretty easily. Maybe some clusters, actually have the guys doing clusters at the moment. So again, using a five rep max load, singles or doubles leaving quite a bit in the tank, so you're not hitting super slow bar speeds avoiding fatigue, all those things. And just all that geared towards, you know, improvement coordination, getting you the strength gains you want, and a bit of hypertrophy. 'Cause I've, I know you and I talked a bit especially about clusters lately, some of your protocols where people aren't using really heavy enough loads. So if you're using like a 12 rep max load and things like that for clusters, which I've seen, it's like, you know, even if you get a little bit of strength gain, like a little bit, if you're trying to drive strength and hypertrophy and all these things kind of the same time, you know, you still get to have a close enough proximity to failure. So if you're using a five rep max load, if you remember, you know, three reps in the tank, you're always gonna get that. When you start pushing clusters and strength work and that stuff into the territory of like 8, 10 and 12 rep max loads, you know, at a certain point, even if you're getting some coordination improvements, they're not gonna be as load specific in that, as they wouldn't be with the heavier loads. And then you're gonna be dropping off from the hypertrophy end of things. So if you run that kind of too long term, you know, at a certain point, you're either gonna be not increasing muscle size at all or, you know, very likely losing it if you're just not stimulating it much in the first place. So you really just gotta get the loading, right? And then from that point, just a few sets, few reps progress it slow and don't, you know, plateau yourself by trying to add arbitrary amounts of weight each time. Just keeping reps from reserve where you want. - Exactly. I mean, I think heavy loads and clusters are a match made in heaven. I think they're brilliant, brilliant combination. - Right. - Really, really, definitely recommend people having a play around with those, you know, 'cause basically you're getting those really high quality stimulating reps with all the other adaptions associated with the heavy loads. And you're really minimizing the fatigue and it really does not matter. If your rest periods kind of move around a little bit because every single rep is valuable, you know, as soon as you start using a load that is lighter than that, then absolutely the wheels come off. I would say do not do clusters with moderate loads or even light loads. I mean, just don't do. Really not a good idea because the only way you're going to get the stimulate drapses by getting into the fatigue territory and then you're basically going to try and stay there because as soon as you come out with that deep territory, then you're going to be losing kind of the ability to create the stimulus and really not getting a bunch of others stimuli that you would get from heavy loading. So honestly, I think I would have a very hard and first of all, I would say, do not play around with clusters unless they're using heavy loads. It just is not worth it. I'm sure that some people can make it work with very diligent kind of watching a rest period and monitoring and tracking and all that kind of thing. But why go to all that? For no value. I mean, when you can get tremendous value from doing cluster. So it's very, for me, it's very polarized. You know, clusters of heavy loads are fantastic. Clusters with anything else just really not worth doing. I'm trying not to use kind of very rude words about it because I think it really isn't worth talking about. It's very about you. Yeah, I know the one I had shown you was a protocol using a 12 RM with like 4444. No, that's terrible. You're literally just doing tons and tons and tons of useless repetitions that aren't, I mean, okay, fine. If you're using max efforts, you're going to get maybe a recruitment increase on some of the earlier reps, but as soon as you get into kind of fatigue and territory, that's just gone. So you're just doing a ton of work, which obviously some people kind of really get excited about. But you're doing a ton of work that isn't doing anything good for you. It really isn't. You know, you're just burning up an energy that you could be devoting to other places. And these are the same people probably that turn around to us and say, "Oh, no, no, no, no, don't have time to do." Don't have time to do all four kind of things in the same work. I can't do. Yeah, that's what you mean. And strength and and and and and stretch running cycle and these centuries, trying to go on the same work as not space. I'm like, and you're the guys who are doing like, all this cluster stuff with moderate loads and getting really tired doing nothing of any value. So yeah, don't don't don't do clusters with moderate loads. Anyway, yeah, so cool. So you're doing a lot of heavy load stuff, reps and reserve or clusters and trying to avoid the fatigue. I guess you're focusing on and this is actually another point. I guess you're focusing on the more kind of proximal muscle groups to take advantage of the proximal to this sequence and then getting that benefit for speed as well from your kind of strength. Yeah. So yeah, if when it's for athletes, definitely keeping proximal to distal sequencing in mind. Obviously, we talk about power of things and all that who cares. Sure. Yeah. For sure, then keeping things loading appropriate for, you know, like the the hip muscles, the muscles of the core, things like that. Keeping all that in mind, you know, when it's like someone who needs to throw and punch faster, not doing the heavy loading in that for the muscles that may not acquire it. Yeah, arms, calves, things like that. So yeah, definitely keeping specific to that. So I don't want to give someone, you know, protocol that's not really going to have much much better fit. So hip thrusts and heavy torso rotations. All day, all day. And everyone asks you about punching stone. And I just keep saying they're like, just come up. It's hip thrusts and heavy torso rotations and everything after that is really just kind of practicing the sporting movement. I didn't know a lot of the thing that it's that simple. But it's one of those things that nobody does. I'm like, this is the same, this is the same issue that I have with sprinting conversations. So in the sprinting kind of community, there's a very kind of common refrain, which is that it's really hard to improve sprinting performance. Really, really hard. It's very, very difficult, not at least compare with some of the like vertical jumping performance. And people like, I don't know, you just can't do it. I'm like, you know, if you actually look at the biomechanics sprinting, you'll see it. It's limited by maximum hip flexion and you're the velocity. And ultimately, your engine is 98% of your engine is a combination of strength and speed and hip flexion and strength and speed and hip extension. So then you ask them what they're doing in the training program. And like, okay, you could kind of get your head around their hips, sort of hip extension strength training bit. They're like, oh yeah, we're doing some, maybe it's kind of okay, but it's probably not right for us to say. But even if it has, like, okay, cool, you've ticked the hip extension box. What about the other three boxes? And they're like, the look at you is if to say, well, that's difficult. And I'm like, yeah, yeah, yeah, the difficulty is why you know, it's getting better at it. You know, so it's like, so again, one of those things where it's kind of really, really important to identify what the determining factors are of these are 30 movements and then go away and find out ways to train those things. And don't just kind of give up and say, well, no, that's hard. So I'm just going to do something else that's easy instead that isn't going to help. Well, that doesn't make any sense. Find out how to do something that gets you in the direction. You go. So like with the torso rotation, you were kind of looking at ways to create really strong, you know, heavy torso rotation exercises. Energy that doesn't have that kind of sort of machine. Yeah, torso rotation machine. So that's kind of a very, very easy thing to do. If you've got one, if you haven't got one, then suddenly I, well, okay, now we're going to get creative. Well, okay, great. Let's get creative because that's the only way you're going to solve that problem. But I think it's not really valid to say, well, it's difficult, therefore, when we're not going to do it, and we're going to do kind of medicine ball kind of throws into the wall and train power. Yeah, just not getting the adoption you're looking for. So, but that's kind of the, that's the kind of the, the complaint that I keep seeing again and again, it's like, well, that's difficult. So I'm not going to do I'm going to do something else instead. I'm like, no, you have to figure out a way to do the hard thing. Otherwise, you're not going to get the result that you want. That's true of life as well as of strength training as well. You know, that's just how it is. So cool. Okay. So yeah, I was just mentioning that proximal to this sequence is because you kind of get it as a way to again hack the kind of movements that we're doing because the proximal segments will always be working close to the fore-center spectrum than the velocity in the spectrum. They are going to hit their maximum angular velocities at a much slower velocity in the movement context, much slower velocity than the more distal segments. So we can throw more heavy strength training stuff at that particular part of the body and still benefit across a wider chunk of the fore-stake curve closer to the maximum speed movement that we're trying to do. Cool. Okay. Basically, that was the speed and the strength elements of the two ends of the fore-stake curve. That's what you're doing. So you covered the entirety of the force velocity curve in two sections of the workout, of the two sections of the four-section method that we've outlined today for people. Yeah. The method. Cool. We can cover what not to do because I don't know. Okay, go for it. Put it on tag there. But if you're programming for, you know, all these things, and you're not just doing speed, max speed, worker, max strength work, and you're doing something like, I mean, I've seen all kinds of, you know, accommodating resistance protocols for strength speed and speed strength, where, you know, they'll take like a certain amount of bar weight, certain amount of band or chain weight, trying to, you know, train with the idea that you're accelerating through the lift and hitting some exact kind of arbitrary percentage in that, you know, in total for the lift. And that is going to, you know, inherently improve whatever range on the force velocity curve you're working in. And like we just said, you know, it's, it's not, it's not doing anything really, you know, best if you're somewhere in the middle, I should give you some kind of maintenance-ish stimulus of strength and not really much else. You're getting good at moving that exact load. It's very like, it's very like power training really. It's kind of really good kind of, what I would kind of say, an in-season sort of relatively un-proteging kind of way of training, because it kind of obviously takes away that stretch position loading. So it's kind of very similar to power training in that respect. So I think there's some applications for it where you maybe want a kind of a stimulus for certain adaptions, but again, like you're not getting many of the kind of really- You know what we're getting there? Interesting stuff at the heavy strength and the respect. Yeah. Yeah, it's just kind of like mid-range there. And then if you're doing things like, you know, purposely starting lifts from a dead stop and all those things, you know, it's, you're not, I mean, moving very, very quickly from a dead stop. Most of the time is not going to get you as fast anyway. I mean, if you just bench press from a pin, just starting there or, you know, start from the bottom of your squad or something like that, you'll notice pretty quickly you're not moving quite as fast. So trying to stimulate speed, now we're really going to happen. If you're trying to stimulate max strength, you're not using a heavy load or anything. It's now really going to happen. I guess it's important to remind people that the mechanisms, the adaptions are under pin that accelerating section of a lift are the same adaptions that under pin speed. So if you train from maximum speed, you get the improvements in firing rate. improvements in my supply of shorting loss to you and that's basically exactly the same stuff that's giving you that initial phase of an explosive lift with a kind of light tone moderate low power type training situation. So, you literally don't need to do any of that stuff at all. You can literally just train for maximum speed, get the same adaptions with no fatigue really going on at all, no loading, no worrying about all of the kind of setup and all the fuss. Literally just train for maximum speed with a bit of either assistance or you know kind of unloaded sort of movements if you don't want to go down that route and actually get exactly the same stuff. So again, yeah, totally true, the stuff in the middle is really not really doing anything. Yeah, it's just, yeah, I just always you said keep in mind the adaptations because you're not targeting anything specific there. People still think rate of force development is a lot of things. Literally just kind of if you want to prove me wrong at any point or prove us wrong in this situation just literally tell me what adaption you're creating. But we haven't mentioned, you know, that you think is unique to one of these quadrants or sections of the forcefuls to curve is like showing me the adaption that everyone just keeps repeating the names of the outcomes or the names of the quadrants, the speed strength of the strength. You're like, okay, but what's sitting underneath there? What's physiologically changing? I'm a risen time. Yeah. Yeah. It's just such an amazingly strange situation. I think it's one of those enormous blind spots that the industry has where they've kind of like repeated the same things so many times, but they think that it's like representing real adaptions. Even with power, I mean like power for me is the really big one because everybody kind of assumes power is something you can actually directly manipulate. I'm like, guys, it's literally written like in the definition of the word power that you can't. I mean, it's it's good. Imagine that specifically power because even I love your data at all the new ACS. Yeah, this goes across the entire. This isn't just this is across all of exercise. They literally think that power is something you can manipulate directly. There's a astonishing thing. The new position statement from the ACSM says it's best trained with moderate loads with like high intent. Get to that point. It's not and it's it's cool that you should tell people and you know, athletes and older people not to focus on maintaining some power, but then tell them how to do it the right way. Don't tell them to use moderate loads with a high intent and things like that. You know, they get actually a little bit. I mean, just to be clear, there are plenty of studies out there showing that if you practice training with like a light or moderate load, so 30 to 50 or 36 percent of what it makes, then you will get better at tests that involve that particular loading. That's because you're practicing a test. I mean, that's it. You're pressing a test. You're going to get better with a test. But transferable power outputs have got to come from strength and speed because it's written in the definition four times velocity equals power. So you can't improve it through any other method. And I really just don't get this kind of idea that people have got that you can train it separately. It's absolutely astonishing to me, but it's come through the history of sports, science, history of training conditioning. And now it's one of those things that's almost impossible if not impossible to remove. I mean, a long time ago, I used to say that I would probably die before we managed to get people, before we managed to get people away from the idea that muscles aren't kind of broken down and built back bigger. I think that is probably one of the biggest myths in the entirety of exercise science. But now I'm starting to see kind of this movement of people who are talking more about mechanical tension and not always resorting back to this idea that muscles are broken down and built back bigger. So it's getting better to have hope that I might actually reach my deathbed in the idea has gone away. But certainly I don't think that we're going to see this idea that power can be trained separately from strength and speed going on. No, I think that's going to be very persistent. You know, it sits very, very sticky. So there we go. So did you have any other kind of observations that you made that you want to raise for us? No, you know, really those are those are probably the main ones. And I think the main things that people get get wrong and the fix, like we said, is relatively simple, simpler than people want to admit and implement. But yeah, the complex is the complexities that we bring are just kind of, you know, we're training for qualities with training speed, we're training strength, we're training straight shortening cycle, we're training maximum eccentric strength. And ultimately you can do that all in a single session because most of it only requires very, very low volumes. So the complexity there is that you're now got a complex workout to kind of train. You're not training single qualities in individual workouts. So it does involve some complexity. Really, you know, kind of other than that, there's not really much more set. I guess we do introduce the idea of approximate this sequence. That makes things a little bit more complicated. So I guess those are the complexities that we would argue are important because everybody's got complexities that they're being important. It's just yeah, these are the complexities that are important rather than, you know, kind of other ones like dividing the force for us to go into. Seven teams different sessions. Yeah, no, no, no, no, no, no, no, fantastic. So, um, okay, that's probably good for today. So hopefully that was all interesting. We will be back next week with another topic.