22 Sprinting muscles

Hello and welcome to the High Performance Physiology Podcast. I'm Chris Beardsley, I'm here with my co-host Rob Mauseri. I'm going to talk about sprinting muscles today. So basically, this episode came from a little bit of work that I did a couple of months back now, I think, and just gathered together all of the sprinting studies that have been done, showing correlations between muscle size and sprinting performance in mostly track sprinters, sometimes in populations that are adjacent to track sprinters, so maybe middle-distance runners or team sports athletes. But the vast majority of these studies were done in track sprinters. And this really interesting is kind of looking through those studies and seeing which muscle groups are correlated with sprinting performance because in general, it supports alibi mechanical analysis as sprinting works which we've done in a previous episode. So broadly speaking, we kind of look at the proximal to distal sequence as being really important in sprinting. So it's going to be the more proximal muscles, the hip flexors, hip extensors, which are going to kind of drive the majority of the sprinting performance. Now, incidentally, there's something else we need to do out of which is that because we've got the conservation of angular momentum to worry about, we actually find that having heavier muscles lower down the leg is not only, not as it doesn't actually help because obviously we're kind of like further away from the kind of proximal muscles. Therefore, the muscles are actually shortening too quickly to be able to contribute additional power outputs to the actual movement, but not only that, they're actually going to cause a negative effect by being heavy. So you imagine trying to run with kind of heavy boots on, is actually a lot more difficult. And that's because you're decelerating the boot at the end of each gate cycle and because it's a lot further away from your actual pivot point of the hip, it creates a bigger problem for you than if it was a heavy object. Imagine kind of running with like a sort of weight plate strapped around your waist. It's not really going to be a big deal, but we're running around running with the same amount of weight as a boot on, you're going to know about it. And that's basically just because of the way that the pivot point, as I say, is further from the load that we are kind of carrying. So basically what we've got is a kind of in this printing movement, as I say, proximal to this sequence, telling us that the proximal muscles are going to be more important. That's what we're expecting to see because they're generating power outputs that contribute to the entirety of the gate cycle all the way down the kinetic chain. And then, as I say, we've also got the issue, which is that the more distal muscles, if they get too large, and not only are they, and they would really contribute much, much positively because they'd be shortening too quickly to contribute any power outputs. So having a large muscle isn't really going to be helpful is actually actively unhelpful because of the extra weight that we are trying to move. So basically when we look at these studies, we're expecting to see that the hip, extensors and flexors are going to be really important. And as we go down the kinetic chain, we expect to see things becoming less important than even starting to become negatively associated with printing before us. Now, after the kind of 2024, 25 studies that we've got, it's not like an absolute slam dunk to say that pattern is kind of shown across the entirety of the studies, but it is relatively clear. Now, what is super clear is that hip flexors, like the so-as the rects moris and hip extensors, like the glutes and the hamstrings, and even the adductum agnus actually are very, very reliably coming up as being positively associated as in bigger muscle volumes are positively associated with sprinting performance. As in, sprinters, track sprinters who have larger glutes, larger hamstrings, larger hip flexors in the form of so-as and the rects moris are sprinting faster than sprinters in a similar kind of population group who have smaller muscle sizes in those same categories. As you start to go down the kinetic chain, again, not 100% reliably. And I think one of the problems here is that we've got the rates moris being part of the quadriceps group. So on the one hand, you're kind of looking at the quadricyng. Well, other quadricyciated positively sprinting performance are not. There's quite a few studies show that quadricycipes are negatively, as in quadricycipes, as negatively associated with sprinting performance. So the bigger the quadriceps, actually the slower the sprinter is, not reliably. So there's a couple of studies showing the opposite. Some studies showing there's no correlation. I think the issue there is that you're kind of wrapping the rates for moris up into the entire quad. So you kind of got a positive and a negative happening at the same time. I think if they looked at the single joint quadriceps, you probably start to see a slightly clearer picture, but that's kind of just one of the problems with measuring whole muscle groups. And then as we can continue down the kinetic chain, the plantar flexors, the calf muscles, pretty reliably problematic if those muscles get too large. So if we're kind of doing too much calf hypertrophy work, probably going to see a negative effect of that entrepreneur performance. It's exactly the same thing as trying to run, as I say, with heavy boots on. So there are reasons to train the calves, just probably not for hypertrophy. And again, we talked about that in our sprinting biomechanics episode that we did quite a long time ago now, I think. So yeah, that's basically what these studies show. As I said, I just kind of did a bit of a literature review a while back because I was interested in it. And we decided to show it with you guys today. We're going to now, obviously, just talk a little bit about how we might go through a sort of hypertrophy focused sort of set of exercises for kind of improving sprinting performance. So just kind of repeat what I said, what we're looking at is hip extensors, hip flexors, being the kind of power generators. And then exercises that are going to be training the rest of the kind of chain, probably trying to avoid creating too much hypertrophy in those muscles. So Rob, let's start with the easiest one of all. Talk to us about creating hypertrophy for the hip extensors, walk us to glutes, hamstrings, and a doctor magnus. Yeah, for sure. Obviously glutes, we say a million times every single day, Toppick is going to be the hip thrust. Who could have guessed it? We are part of the first appreciation club. I mean, it just doesn't get me better, does it? I mean, it does not. And then, you know, like, it doesn't, I've had people ask me if it matters if you use barbell machine, like a Nautilus glue drive, Smith machine, anything like that. Honestly, not a huge difference. I really love the machines. And if anything, you know, even more stable, generally so, going to be really nice options, either way, whatever you have access to and can load well. Absolutely, load of, I mean, that's the key thing is getting that loading to the point because people can get really strong on glutes and their thrusts. Yeah, and then reticules, really strong. And then, and again, just practicalities. So, you know, if you've got a good setup that allows you to load the barbell easily, brilliant, but, you know, if it's kind of becoming tedious and difficult to load it and you've got a machine that lets you do that a lot easier, then, you know, fantastic, the machine is going to be about to bet. Yeah. And then another question I got when people were trying to grow glutes for, you know, spending purposes or for other things, they have a machine and then they've gotten strong enough that they're, you know, overloading it. What you can do instead of a bilateral, more often than not, I'm not going to go unilateral. I mean, I have used it. I don't really usually, something like a beast dance, I think it can be okay. Generally, still stable enough, you know, you get a really good output, but rarely have I seen people, and I think you're in Jake might have mentioned this as well. Be doing very heavy on a single like thrust. I think I've seen one of the slow difficult and machine is probably a bet about me like honestly, single like glubrages and hip thrust are so difficult to balance because your pivot point is no longer, I mean, basically you're kind of, you've got the barbell and your pivot point is in the middle, but now your stable, your actual stabilization point, your foot on the floor is now offset relative to the center mass of the barbell. So it's constantly tipping you. So most of your effort, I mean, if you've got like some proper weight on the bar, most of your effort is just going to anti rotation. Yeah. Not going to be sure. Which is not what we're trying to do. Whereas if you've got a machine, then that machine takes care of that for you in this less, it's less problematic. So yeah, I mean, I like single like stuff. I like single limster. Yeah. Yeah. It's just like on the thrust. It's a little one. It's context is hard. Yeah. So generally, you know, you hear your B stance. I do like that. If you also want to like, if you want to band it as well, you know, we're still going to give retention in the top before he can hip extension anyway. So if you want to chuck some bands or something on there to keep the challenge going. Again, I think that's totally fine. If for some reason you can or don't want to hip thrust, although I'd imagine pretty much everyone can in somewhere at Gluperidge, you know, I guess if you're looking for like N-Range hip extension, do some kind of horizontal back extension, but it's to be clear in fear. Massively so. Massively so. Yeah. I have people that for some reason just hate on the hip thrust and don't want to do it. And although I try to convince them, they'll do a back extension. Okay, or like a bandit 45 degree back extension. Okay, like okay, option four years as a hip thrust. So just hip thrust and then don't try to argue in the about it. Please. Nothing's going to be better. But for glutes, it's pretty easy. And that if you want something stretch position, you know, if you're doing squats like presses, maybe lunging with a squatting with a hand support, something like that, you know, you'll get that growth from the stretch position work. But again, the hip thrust is going to be what I would suggest is the bulk of your glor work for the hamstrings. You know, we can move on. Leg curls all day. If you're trying to grow, especially, you know, more overall hamstrings, more near the hip and that as well, seated leg curl. Exactly. I mean, that's so many people miss that. I mean, that's that's a really important point. This like, you know, we've got we've got the seated leg curl. We'll do really solid two joint hamstrings development. You know, it's great. It's it's not to be overlooked. I mean, I think there's going to be a little bit of regional kind of difference. So if you've got some really high level tracks printers, then maybe you'd want to kind of see whether you can get a hip extension related hamstrings exercise. But honestly, for most people, most of the time seated leg curls are going to be great. Yeah, seated leg curl, definitely the top option. If you don't have access to one, it's it's not you're not getting good benefit from the lying. You know, you can chuck a lying in there. Like you said, if you want to take a hip focused hamstrings exercise, in my opinion, you're not going to do better. Then a free weight 45 degree back extension. You know, really matches where the hamstrings have best leverage. Really nicely that mid range fit extension. You know, just keep the knee stiff. Barbell dumbbell doesn't really matter. Most people use a barbell if they're quite strong, because holding a 150 to 200 pound dumbbells, although that is just unrealistic. You tend to go down the route to loading bilateral rather than going unilateral on those on the back extension. I do use you to lateral sometimes. Some people I've I've coach have found it a bit uncomfortable depending on the machine. They have access to some of the setups can be more comfortable, whether or not they're flat or angled can make a difference. So if someone has a problem with the single leg, I'll just keep low enough barbell bilateral. If someone can do the single leg version comfortably, I can no problem. I even have some some female clients who are, you know, using like 80 pound dumbbells or so on that stuff with that or even using like some some barbell weight. They're very strong. So that's pretty impressive there. But yeah, I really like the unilateral. It's just kind of a comfort thing, I guess, whether I use it for everyone. Yeah, I guess so. Cool. Those will be the main hamstrings exercise. I don't really tend to do too much more RDLs. You're going to get a bit more adopter. So we move on to adopters. Any kind of leg pressing, I really like a lot, squatting. We covered some of the adopters stuff in another episode. So squatting with a narrow stance and getting very deep in the squat. I don't know if we talked about about. I think a lot of people tend to think you want wide stance work for adopters and that. I think we had gone over a lot that didn't really make sense. I mean, basically the the the adult to Magnus is working as a hip extensor in our intubation. I mean, it's just not thinking about doing anything else really. It's not going to deliver its production. Yeah, so you don't need if you're doing squatting motions, you don't need a wide stance. And it's definitely not as good as a narrow stance. I would say and then we had gone through some of the adopter leverages. And if you use an extended hip position, the adopter Magnus has got a really good leverage. Yeah, like step position. Extend the permiglion. Sorry. Yeah. Yeah. Yeah. Yeah. Yeah. That's a really good leverage to about the whole range. So you can use, I mean, it's really so many different adopters. Machines and that can work pretty well. You can do cable poles, I've used if you don't have a good machine. You can do, you know, on an inclined back extensions and like that. We're really the main ones are going to be squatting like pressing those kind of variations. So I guess the challenge really with the adult Magnus is training it and not training the quadriceps to kind of experience. Because I mean, we've taught, okay, just before we kind of tackle this problem, a lot of the time, people's concerns about muscles getting too big are unfounded. We've talked about this before. You know, most people have a distance run as we talked about this. They don't need to worry about muscles getting too big. It's like it's not going to happen. They're not going to be suddenly waking up and discovering themselves to be kind of excessively muscular. I mean, would that, you know, with a case? But, you know, in this particular scenario, we are talking about, you know, tract明ters who do have to maintain a specific body weight and do want to make sure that that body weight is directed towards the muscles that matter and down in the muscles that aren't so important. We're dealing with a very fine balance here. In this particular context, it is worth considering that we want to make sure that we're not getting too much quadriceps growth because we know it's negatively related with sprinting performance. So we want to make sure that we're getting our quad, kind of a duct magnus growth without getting the quad growth. So obviously with the squat, we've got to challenge that because most people are going to find that the quad will grow more so than the duct magnus. Please do a little bit. So in terms of other options, obviously, you know, we've got things like stiff leg deadlifts or dead variations in general. But do you have a particular preference on any of those? Stiff leg deadlifts more often than not. Real like stiff white deadlifts. And again, I guess any of the direct addoctor work is going to be great. That'll be the best bet. Honestly, I honestly feel that whenever somebody says to me, I start asking questions about RDLs, I'm straight away like, why wouldn't you just do a stiff leg? I mean, it's like, there's just so much better for just a number of reasons. But just a better everything. Yeah, I mean, like another problem in RDL, nothing I don't like RDLs, I'm just sure. No, it's just like what you've got the comparison and it's just so much obviously better. And you're holding the bar the whole time. Other things are going to be getting tired. You know, stiff leg, you can reset on the floor if you need to. You know, it's just it's much easier to focus on what you want to focus on. So yeah, I'll definitely say, stiff white deadlifts much more often than not. Yeah, definitely. You know, I guess the only thing there would be if someone for whatever reason can't, you know, can't do it well. I don't know. What are you going to do? But by the store, you just need blocks. I mean, the main issue is going to be range of motion. So just use blocks or even a even lower setting on a power rack if you absolutely have to. But, you know, whatever kind of is necessary, I think. So okay. So in terms of lake, it picks denser as we're narrowing in on like a sort of the top tier exercises will be the hip thrust or kind of glute bridge. And then for the hamstrings we're out sort of seated like or maybe 45 to be back extension and then probably stiff like that. And if really kind of for the kind of adult to Magnus, that's going to be a really, really solid kind of hypertrophy training program for for the hip extensors, isn't it? Yeah. And then in terms of, you know, we mentioned stability in that a little bit. If you want to do your stiff legs and that on a Smith machine or something like that, awesome. I think people for some reason have, especially athletes have an issue with that when using a Smith, Smith is on the most table, but it's a great, great variation that's you focus in on only what you want to focus on. So yeah, if you have access to that and you want to do it, great. I mean, I mean, like, you know, depending on the way that the barbells work in the actually make loading easier because you just put in the plates straight on and there's a gap between the bar on the floor. Yeah, very strong, you know, and you don't have a member of jack. I hate, I don't lift. I literally, yeah, literally, the pain in my life is kind of loading place onto a barbell. I have to pick the barbell that was one hand and no place. It is awful. Anyway, I think we got goods out of his hands drinks, covered pretty well. Very solid. Like you said, quads you don't really want as big quads near the knee. So we'll just go kind of next that quick, but then if you want bigger, wrecked them, obviously a leg extension, just see the leg extension. Not really going to beat that. You can do some kind of hip flexion when there's more tension when your hip is more extended, you know, in the bottom of the range of motion there. And this is really the challenge, practical challenges, isn't it? Like we're now, we've kind of covered off the easy bits. We've covered off the easy stuff, the apex dancers. And now we're kind of talking about the really complicated stuff, not complicated. It's difficult because I just don't set up to kind of provide this. I mean, so we want a really solid hip flexion kind of exercise. And obviously, you know, you've mentioned the rates more or less, but it's our major. And they're kind of different ends of the resistance curve. So we've got the wrecked family at the beginning and then the service major at the end. So kind of how are you, how are you navigating that problem? Yeah, so when it comes to hypertrophy, I guess, for the wreck fam, I basically do leg extensions. You know, that's really the go to just like the least worst option because it's really stable. It's not quite as proximal as you would want, but at least you get to the wreck fam being trained. Okay. Yeah. And I mean, we'll do some, like I said, hip flexion with like more tension is in a more extended hip position. But again, most machines aren't really set up super well for it. I'll do hip flexion on a line like girl, which I know has gotten pretty popular. I've seen that around. I do like that one. And depending on the way you set your your body position, you can change where the resistance is hardest. So a little bit at least depending on the lake really have. But you know, that'll be a nice one. Yes, if you're if you're lying, if you're lying on your back, then you would be more so erectus for more risk because it's not going to be it's not going to be completely extended hip position, but it's probably going to be about 30 degrees. Yeah, we want more extended. And then if you can live in that zone and then if you start sitting up a little bit, and you can kind of-- - Exactly. - So you can tweak a little bit like that. And if you have something to place behind you, behind your back, if you're sitting up, you don't wanna just be kind of flopping around hanging there. (laughing) Place something behind your back. Well, yeah, you can change that a little bit. Cable hip flexions, you know, I really like. You just brace hands and that on one end of a cable stack. You know, it's tied around your ankle and then you flex in from there. You can do them lying on your back as well, I've seen, but you know, once you get heavy, they're a little hard to be super stable with. You know, I mean, the weight's gonna pull you around a little bit. So I generally go for the standing option more often. And then there's a brace on the other side of the rack. And then the other one that I mentioned before we hopped on was something like a hanging bent knee leg raise with a dumbbell, some like that. Not a perfect option, but if you, especially if you place something behind your back to make it a little more stable and keep from swinging around. You know, just keeping in the range of motion, like kind of in the bottom before you would start flexing the spine a lot in the abs, it's taking over. That'll be a decent enough hip flexor exercise, especially if someone has very minimal equipment, you know, they don't have a cable stack, they don't have a leg roll. Those are the scenarios where I program those a lot more often. And they don't work, they definitely see, you know, see growth and see progress with them. So, you know, again, not perfect, but minimal equipment, a decent enough option. Yeah, I mean, as we were kind of analyzing these before we came on the podcast today, I was saying my primary concern really with the hanging variations is just the extra muscle groups that are being used to hold ourselves, you know. So you're losing that kind of motino crew and you want to go to your hip flexor as being used to kind of hold you in the air and then some people get a bit of a cardio response from just hanging there and then that's like. Yeah, yeah. Because if someone's not super like strong, like general, you know, like you have a couple of those. - Com拟 near with that kind of that. Yeah, if they're not done a ton of pull ups or I think then it's gonna feel pretty weird. - Yeah, it can be quite hard to hang for a whole set with a heavy weight in the legs. - There are like a hip flexion machines. I mean, I mean, in some gyms that like four way, four way hip machines that will do hip flexion, it's just they're not in every gym. And you know, some of them don't have, you know, kind of a large stack. So you kind of relatively quickly start maxing it out. But you know, for some people, you know, that's definitely gonna be an option and you can kind of hold on to the machine to stabilize yourself. You know, it's not horrible. But I think it definitely needs to be said that, you know, gym equipment generally serves hip extension very, very well and doesn't serve hip flexion very well at all. And I think that means that really, if we're looking for, I mean, like, if you think about this in competitive terms, you know, everyone wants to focus on their hip extension stuff. But you know, if you're thinking as an S&C coach, trying to support an athlete who's trying to improve their sprinting ability, do you really think that your kind of exercise selection and programming on hip extension stuff is gonna be better than another guy's or girls hip extension programming? I mean, it's probably not. I mean, everybody's kind of working with the same exercise selection and kind of loading, you know, but if you can kind of find a way to get hip flexion to work, then nobody really is going to be competing with you at that. There were very few people that are going to be doing that. So I think that's kind of one of those really interesting areas that we can sort of genuinely demonstrate value as an S&C coach is like, yeah, we've got these exercises that we do. We're loading them, we're comfortable with programming them. We know how to make sure that they work properly. You know, I think that's definitely going to be a value ad that other people aren't necessarily going to be bringing to the table and that then makes the athletes where, you know, kind of serving, you know, kind of better than other people's athletes, if you like. So, you know, so cool. Okay, so we've got a number of kind of okay hip flexion exercises. But again, you know, competing with some pretty, you know, impressive hip extension exercises. So that's to be expected. Yeah. Cool. And obviously we talked about how avoiding creating too much quad hypertrophy in this context. We're also avoiding creating too much kind of calf muscle hypertrophy. And of course, your favorite to be able to send to your exercises to be excluded as well. Oh, yeah, yeah. If you're trying to advance, don't do them. Please. Yeah. But it needs to be said that, of course, you know, it's not that we're neglecting these muscle groups by the quads and the calves is that they need to be trained differently with the understanding that they're not contributing positive power outputs to the movement. And they're not, you know, kind of want, we don't want them to be too large. So we do need them to be able to transmit the forces into the ground. That's why we focus on the eccentric stuff, you know, so we would be obviously as we talked about previously in sprinting kind of discussions. We would be programming eccentric work for the quads and the hamstrings and probably some kind of eccentric work for the plantar flexes more likely in the context of a plyometric exercise rather than a genuine, easy to go over low, but it's fundamentally more or less the same thing, just different velocity. So, you know, that's how they are being trained. They're still being trained and not being neglected. They're just that the focus is different. We're not focusing on hypertri, because we're not trying, because hypertri ultimately is mainly about power production. You know, so don't add kinetic energy to the movement. We don't really need that lower down the kinetic chain. We need the ability to absorb, you know, kind of, the forces as we hit the ground or the kinetic energy from the previous case cycle. Cool. So, okay. So basically what we've got then is some really solid hip extension exercises, some hip flexion exercises to go along with that. Are you programming anything else? Or is that in terms of hypertri-focused force printing? Or is that basically the kind of, you know, the framework that you're working with? - Yeah, I mean, that pretty much covers it. You know, hypertri-v, it's one adaptation. It's pretty simple. - Of course. - Yeah, absolutely. - So, yeah, I mean, we've talked about other kind of important aspects that, you know, go into sprinting kind of programming, but this is just as true for hypertri-v. Cool. So, before we jumped on the podcast, you mentioned to me a selection of exercises that you see other people programming, very renowned strength coaches programming still for improving sprinting performance. Can you kind of just give us some examples of those and why they're not great ideas? - Yeah, I mean, anybody who follows me will have seen my arguments lately, but still, we won't name names. We have scenes in very big time coaches and they're legion of followers praising very unstable on, you know, not really useful variations, single-age RDLs, you know, with a dumbbell and no support, all kinds of step-up variations, again, not supported, all kinds of skater squats, things like that, and really raging against, you know, more stable standard exercises. One of them said that back squatting RDLs with a barbell specifically and hip thrusts were the three worst things you could do. And I mean, obviously we covered why, you know, the quads, obviously around the knee and stuff size wise, might not be so important, probably not a good thing, you know, maybe a net negative, but you know, squat, not a terrible exercise, RDL, again, a stiff legs better, but, you know, compared to an unstable single-leg dumbbell RDL, our barbell RDL is infinitely better. And then obviously the hip thrust is a top to your exercise. - No bad word, can't be spoken against that. - And if you want glute hypertrophy and you should want glute hypertrophy, you should be doing the idea that it is going to be a negative for athletes as an absolutely no basis. And if you're using these unstable exercises with dumbbells and that especially, if you're trying to create hypertrophy in any of these muscles compared to the specific stable variations, you're going to be getting nothing done. If you're getting really good at the exercises, cool, that's not the goal, you're getting good at the exercise. You're getting coordination gains, you're getting, you know, better balancing an escapher squat. That's awesome, cool. Is that going to help you as much as just a leg extension, a hip flexion, a stiff leg, a hip thrust, like, absolutely not? Not even if it's a faster exercise. - I just want to ask you, Eric, isn't it? - That's the error we've spoken about before. And that's that a lot of S&C coaches believe that coordination improvements in a somewhat unstable type exercise transfer to sporting situations and they don't. The coordination is specific to the practice, the thing that you're practicing. So as you were saying, get better at doing this single like squat variation. You don't get better at then, you know, kind of sprinting. The coordination doesn't transfer, it doesn't make you better at that. - No, no. - And you're really good. - Like, you've seen people do these exercises for a period of time and I certainly have. I watch people do unsupported splits, glutes, lunges, you know, single-ing-arty-els, all these things for weeks and months. And you notice very quickly that nothing happens to their legs really hardly at all. It was a growth, they looked the same. The strength and the exercises is increased. But then when they go to jump, they don't jump higher. When they go to run, they don't run faster. When they go to do a stable, you know, exercise, like a normal exercise, they're not very strong at it. They're just good at this exercise. they've coordinated. for months. And it's just so not transferable. And I don't know how people still claim to that idea that they're super useful and, you know, the quote unquote functional. And I mean, ultimately, many of the very, apart from the single like audio, you know, many of the variations you were listing out there, or squat variations, you know, really what we kind of want to focus on. I mean, we want that hip focus, we want the hip extensives to be kind of about. And yes, the squat does develop the hip extensives, but it do those in the extensives faster. So you kind of, you know, not in the kind of the ratio that we're looking for. We want kind of hip dominant exercises really, like we were talking about early. You know, and I'm guessing there's probably not very much on the hip flex aside in their training programs either. I am not seeing it. Yeah, like I said, really not much on the hip extensives side either since we're doing unstable exercises. What patterns? I mean, the audio like that. But yeah, no, you know, you're doing an audio with dumbbells in one way. Sure. Yeah, it's the, the instability is the issue because it reduces the recruitment level of the agonist muscles and means that you don't really get the kind of, we don't go recruitment to increase. And you don't go high, push the kind of benefit, either really little bit to one, I suppose. But these are trained athletes. They're not going to see that much change. One of the arguments I heard was, again, say person, you know, 50% less load and better form is a good thing. Well, the reason you're using 50% less load is because you're not recruiting anything useful when you're not doing one leg balancing. Like that's not the percentages. Hang on a minute. I mean, I know, I know what you're saying in principle. I mean, it's not. Yeah, I mean, exactly. We had an exact number, but he said, no, it's got to be is is probably a lot less because we were talking about the hip thrust is an example. I mean, it's going to be just nowhere near 50%. I mean, it's going to be like 25% most of the time. Many of the exercises are going to be quite low in comparison. If you're using the other leg as a support, then okay, you can start to see some numbers close to 50% I think. No, no, no, really. Unspoken no idea. And really, you should be getting like 60% really for the, you know, because of the bilateral force deficit. So if you want to actually be saying, okay, you know, you're getting comparable situation really and benefiting from it being unilateral, we would want to be really kind of 6%. So like in stable exercises, we want to be hitting more than our, you know, kind of 50% of our bilateral effort. But, you know, I don't think that's ever going to happen in these. No, I mean, I can, I can hip thrust six plates aside. And my best devil of devil was 600. If I do a single leg unsupported dumbbell remaining deadlift, it'll be like an 80 pound dumbbell. I'm not getting anything on that. So, yeah. But yeah, that instability is creating some really severe issues for motina crew, which means that we're not getting a crewman's action, which is massively transferable. And we're not getting a high-period option, which again is massively transferable. I mean, I think ultimately what it comes down to is people just think coordination is transferable and they can kind of just benefit from these or, you know, kind of whatever other, um, adaption like balance improvement or whatever it may be, they're thinking those things, correct, duration change, thinking those things might be transferable between movement patterns and they're really not. Something else you said though about technique, I think this is something that again is really important where people are obsessing about technique. I've got no problem with people, you know, wanting to make sure that technique is, you know, kind of solid and, you know, looks appropriate. But there comes a point I think where obsessing about it is taking you away from the purpose of the exercise that you're trying to achieve. Yeah, 100%. Changing your technique to be a particular way is by definition an internal focus of attention. Yeah. And I think some people lose that. They go, oh no, no, no, I'm not using a mind-musk connection. I'm like, I'm not saying you more. My mind-musk connection is a subset of internal focus. Internal focus literally just means that you're trying to move your body consciously in a certain way, um, rather than focusing on the out, or your, uh, kind of body on the environment. So if you're focusing on just kind of lifting the weight, that's more of an external focus. If you're focusing on lifting the weight in a certain way, that's an internal focus. And that's taking your way again from what you're actually trying to potentially do, depending on what you're trying to do. Um, you know, so again, people like, uh, we're trying to improve coordination, but we're trying to also make technique when I'm like, we pick one because she can't do both. Yeah, you're not doing both. I mean, literally opposing to each other. That's the kind of something that I've been trying to focus on, uh, more recently is when people talk about technique. And I'm like, okay, are you, are you definitely talking about technique or are you talking about coordination because they are actually different things. Coordination is about making the movement better, technique is about looking a certain way. And you can't, they're not actually the same. Um, so again, the confusion, I think, uh, exists there, not only in terms of what adaptions are transferring from the exercise to the sport, but actually even what adaptions are trying to create. Because if your focus is on technique, rather than coordination, you are actually just focusing on making the exercise look pretty rather than actually improving the coordination of the exercise in terms of making yourself capable of lifting a heavier weight in that exercise. I mean, yeah, there's kind of multiple issues going on here. But anyway, cool. So that is kind of what you're seeing. You're seeing a whole bunch of kind of unstable squat variations being used to develop athletes, which is probably not going to be helpful for sprinting. Are you seeing anything else or is that kind of the most egregious sin that you are observing at the moment? And that's definitely the most egregious, um, the anti-hypthrust thing I do see on it. I just saw anti-hypthrust and, you know, actually, you know, funny enough a lot of them are very, and these are, these are different coaches and who I just mentioned. A lot of them are very pro back squat. And even what I mentioned to you when we were chatting a few weeks ago, very pro front squat, sprinting and, uh, specifically pro front squatting with a slowly centric in this case. But I, why you would think that's going to have a great transfer and that a hypthrust would have bad transfer is just absolutely mind boggling my brain explodes. Yeah. Not not not not an exercise that would be an hour top, exercise list. I don't think for, and I love doing them, but I mean, I don't really right now, but I would have, I would have, I've ever loved that front squat. I don't think they have tons of value for an athlete most of the time. Not really. So many better options. Absolutely. Cool. Awesome. So that's probably a wrap for today. Um, hopefully that has been an interesting walk through hyper to be training for sprinting. We will come back with another topic next week.