How To Program Speed & Strength, Taylor Ramsey, Director Of Education At Sports Academy

Welcome to the West Spell and podcast where we redefine how athletes develop speed by giving them the tools play faster So welcome back guys. First thing I want to talk about is something I really just been focused on with past couple Basketball releases It's been my it's been like my training programs, but it's better a bit deeper than just training for me it's about inducing stress willily and You know think about the two two states in my nervous system sympathetic comparison but that it our fighter flight and and just really being able to Tap into that fighter flight mode with the sympathetic nervous system versus the restorative like calm, you know relaxing one and willingly doing that so the the only time I experience stress is not just When stress arises it's it's willingly putting myself into those mind states and then being able to stay calm while Shealing like my body wants to quit or give up or my anxiety starts rising or hurry starts to rise So my training has been also you mean obviously it's been about running 20 miles per hour, but it's been a lot about managing My sympathetic state and seeing if I can get myself to relax within the chaos and while I'm at work And what I've seen over the basketball weeks is like I've seen more of a calm When stress arises so you know, let's say you hit 10 stress points a day my body recognizes those stress points and then goes back to my training and says It's okay like you can relax it's safe And basically my nervous system is doing where I'm in that sympathetic state is saying like there's a massive threat right now You have to shut down. So I'm a shut down your digestive digestive tract. I'm a shut down You know all these things are your bowel movements like all these all these organs that typically should be flowing and working I'm going to shut those down and direct all the energy towards you being alert So you being able to see better here better like I'm not gonna let you shield things. I'm not gonna let you like Be aware of yourself and what happens is like I'll forget to eat I forget to drink I forget to Take care of myself. I forget to Do things like that I would do as an all my human was I'm in this high sympathetic state typically But what I've realized now is like by training in this this way like I've been able to recognize those states and then breathe through it and get on and find You know put myself back in a paris sympathetic state even though I might be experiencing high stress Which has been just a game changer for me. So I I think that like our culture pushes like avoiding stress and I think that's Really really actually a four way to think about it because when you avoid stress you're actually Teaching yourself that stress comes there's actually a real threat like your body doesn't know the difference between Being at war and then you know wherever stress or experiencing it home So teaching yourself that that there is no real threat and you need to back off a little bit and Allow like your sympathetic states to come in so you can get your digestive tract back in and Motion and be breathing back in motion and let your eyes calm down a little bit like I've really been focused on that That's what the ice bath is about and I kind of leads me into my guest today my guy my guy Taylor Taylor and I've known each other years like I was a big fan of his in San Diego and He came up to that the time. It's called mom. This works Academy not sports Academy And he started off, you know just worked his way up and now basically runs a show here and we've been working together for some years now starting in 2019. We're both like very low level and then So now we you know, we've been working together just him and I the past two years and It's been crazy like the results I've seen have been insane and really like last year we had the guys with two two guys that were with this that went first round here in LA and You know the thing that I saw was like these guys were monsters and I wasn't really aware of what was happening Like I knew the program and it would tell her was doing but I didn't really tap in but this year I've been tapping in I've been in every weight room session I've been doing the workouts. I've been his assistant and I'm like blowing away by the results and I was like Hey, Taylor. I got to get you on the podcast today. So that's why I got to hear today And I'm just gonna be like hitting him with some questions. We'll have some discussions and We'll just be kind of going through what we're going this year for our mind. So I guess today the first question is Really just give me like the layout like what is training look like? What's the philosophy? Whatever like What is this year about? So the biggest thing I think this year is it is I think definitely community You know it there's There's a lot of troubleshooting and there's a lot of things to figure out when you bring in multiple teams to work within the same setting And to bring in your team which is you do have a full team and to work with our team We have a full team and we have a full medical team as well So the the team that works with the combine is we have you know three four coaches with sports academy Three four coaches with Spelman we have two three people on our medical staff We have our nutrition is yoga teacher and and then like six massage therapists and multiple other people that are in in the process and involved So communication is a huge piece of it. So just making sure that one that people are I don't want to say staying in their own lane Because we can all kind of overlap but just making sure that you're not stepping on each other's toes making sure that you're allowing space and kind of honoring the process that everyone else brings to the table Like I know that you're the expert on speed. Okay cool. I'm gonna be the assistant coach of speed You know that I'm working in the way-room and you've offered to be the assistant coach in the way-room And all the other coaches that we work with kind of know where they fit in But the idea is to make sure that it's seamless for the athletes So that when someone comes in here is you're you come in you go through medical you meet with the nutrition is we take your You know blood sample and see what the sensitivity is to to certain foods and Design your meal plan based off that look at your body composition and then be able to Structure a plan that that is tailored to Losing the amount of weight that you would need to or gaining the amount of muscle that you would need to in order to run the times that you need to To not set off any red flags during this process. We don't have a lot of time. There's not everything that we can fix so Focusing on developing power and developing power in the right direction making sure that we're applying force in the right direction and making sure that we can Repeat that capacity as we show up in India any anapolis. There's you know five six days that that these guys are gonna be grueling through it This and very very important to interview So the real the biggest thing that we're trying to do is work together and Allow structure for these athletes to feel like they're being Treated like professionals for the very first time So if we treat them in a way that they have to live up to this standard and they start treating themselves Where this is the first time where you really have to put it in six to eight hours per day Just working on your body and then after you train you got to go You know train the mind you have to go into recovery you got to get an ice bath We're and you know less than I both like I ramped up maybe three weeks before the combined process and just started doing the program And we really try to understand if we're asking these athletes to live up to the standard and to train eight times a week nine times a week Then what are we doing in order to recover and for us? It's like you kind of got to fit in where you get in and so You know we've been training at 5 a.m. And making sure that we can fit it in there or maybe after their strength session finishing out any accessories But really being on point with nutrition with taking care of the the mental is in making sure that you're sleeping and making sure that you're taking some Quiet times some time to read and educate yourself and to build the dream bank account so to speak Those are going to be the things that we're asking them to do so if we're not doing them themselves then it gets tough So training staying consistently training rehab pre-hab and then jumping the ice bath working on breath We're getting into yoga sessions and just doing everything that we're asking athletes to do in order to feel what they're going to feel and Kind of stay ahead of the curve with being able to answer their questions when Concerns arise. Yeah, I'll go up that what are we Like what are we using in the weight room to track and like what's your philosophy on Measurables in the weight room? well, so I mean we have a lot of data that that we're that is kind of circulating around and over the last couple years Obviously we've honed in on on using Like using GPS or using velocity based training and and using things as feedback and it kind of fits into this like the overall management process As as coaches just like in return to play in this situation we have eight weeks to get someone somewhere like they They have there's there's someone they need to be and there's an exact test that we know that they need to pass So in order to do this they have to buy it and so the things that we want to do are Empower the athlete and really treat them like they're the owner of this process There's a CEO and like we're just you know basically expert guides that's like if you need strength I got you if you need Nutrition we got you if you need speed we got you and it turns out that everyone needs each of These things so it works well that we're here working together But they need to be the center of and they need to feel like there's a center of it So empowering these athletes to see Like visual the verbal feedback You know mentors of mine and and and you know some of the great things that I've learned about coaching is For most important things for coaching is really just going to be empowerment It's going to be engagement right it's going to be feedback So visual verbal giving feedback and allowing people to see their own feedback plus being able to hear feedback and be able to see Other people kind of going through the same thing and then transparency just knowing what exactly the process is it what we're expecting out of people So some of the things that we're using the weight room is like we use gym aware for velocity based training And that really allows us to allow speed to dictate the load. If speed is king in this game and the biggest thing that people are going to be asked to do is run this 40, we want to make sure that the speeds and loads are matching the strength qualities that we're trying to develop. So anything that we're doing in the way room, every single rep is done within 10 as he felt today during these other sets of posters at 80%. That was terrible. Point 6 with 450 on. I wanted to die. And so the numbers that will kind of throw out of your essay point six point eight. That's really going to be a reference to meters per second. So if I say one meters per second point eight meters per second point six meters per second, and they really just translate to percentages like if you were going to say, hey, 60, 70, 80, 90% of your one rep max, we don't use one rep max. We do various types of testing, but we're not overly testing and I don't need like a three rep or a five rep max. What I can do is create four velocity profile one of the things that we did in our initial lifting session is just lifting absolute loads at different at different points or increments. So we used zero body weight 20 kilo 40 kilo 60 kilo 80 kilo 100 kilos and just seeing which weights you're moving fast, which way to moving slow. Some of these guys were moving, you know, 405, the same at the same speed as they're moving 365, 315 and 225. What does that tell us is that they really need to focus on philosophy, right? And so some of the guys can, you know, shoot through the roof with some of the lighter weights and then when it gets heavier, they die out quickly. So this technology is really allowed us to hone the process to the point where I can see every single rep and actually let speed dictate the loads. So it's like, hey, man, you went too fast. I'm sorry, you have to go heavier. But it's not about your feelings. It's not about just guesswork. It's about a very specific science and pretty much the scientifically proven fastest way to make people stronger. Through this technology. And likewise, like when guys were going, dropping off to point three point, like four, we're cutting them short and saying, okay, you're done. Or we got it, you know, lower the weight. Press. Well, it. So it really allows us to manage the process as far as that goes as a stress management. So, you know, looking at. So we'll have certain velocity loss cutoff. So if you start at point eight and you have you at it, like in the early sections, we'll let you drop off a little bit more just for I have a virtue of some of the things that we're always trying to build up. Obviously, we need a little bit of I perturb you. We only have eight weeks so we can only do this for two weeks. And then we work on strength for a solid four and we really hone in on power and speed for the last two way. Let's go. Let's go to that. So like, let's go through. Let's actually go through the velocities that we're working for it. For sure. For sure. Week one, two. What's the week one and two first? So week one is really a baseline. And for baseline, I always like to get something close to a point eight, which is moderately fast. I'm not asking anyone to jump with the weight. You know, once we get above one, there's a tendency to want to jump with it or jump short within kind of to cheat the speeds, which will then throw off our calculations. So what I look for is going to be a point eight. When I get a point eight meters per second, that tells me that we're pretty close to a starting point of like 65%. And that's always going to be a safe bet. So someone can move something at point eight. It's going to allow strength qualities to develop, but it's on the lower end of that. So then the second week, once I understand, is that mean or peak, so we're going on everything that we do with strength is going to be mean velocity. So in what the average speed for the entire movement. Just because there's at different points in the movement, you're going to be moving like, let's say coming from the ground, especially working in starting strength, you're going to be, you really have to, you're going to be moving slower. Now, as you move through the different ranges of motion, you're becoming more efficient as you go through. And that's why you see like if someone does a quarter squat, they can do a lot more weight, because those are your, your train, the most beneficial, you know, beneficial angles for your body to be able to move that. That's also why we use things like accommodated resistance and, and things like that. So the mean, the mean volume or the mean velocity rather allows us to see the quality of the entire movement. Whereas if we're doing something ballistic and we actually need to account for reactivity, then we use something like a peak velocity. So 28 start out and then what, like, let's say, let's say, we know we have acceleration on Mondays, like, I actually talked about this last week, just about. People understand the schedule Monday is acceleration. What movement are we doing in the late island? What's our main bilateral? So, I mean, it's modified per the needs of each athlete, basically, but the biggest movement is going to be pushed. So, you know, acceleration is definitely a pushing movement in my eyes. And so we do a lower body bilateral push. If at all possible, that's going to be a squat. You know, back squat is going to be the best way that we can add load in the ways that we're looking for and be as variable. We are going to use different ranges of motion. We're going to use different accommodating resistance. You know, we start off by working on capacity and then once we get the capacity up, then we start increasing the load. So from, like, week to one to week two, we move from point eight to point six, which is essentially is cracking the barrier to 80%. So if I'm moving from 65 down progressively into 80% range, I know that 85% range is like a fiber. But with the clusters that we're using, it allows us to rest just a little bit and allow us to use that higher percentage. Let's go into that. So, I'm going to get through week one. So, squat, point eight, clusters, yes. Okay. Then Thursday was Thursday. What's our, so Thursdays will typically use a trebar. And that's specifically because we want to get into the speed qualities. Right. So, I'm contrasting and you've seen this all over the industry for decades. You know, Westside Barbell really made it popular to use the conjugate method of doing a maximum effort day and then a maximum dynamic day. Now, I don't go as far as to go like 80, 50. But the contrast that I'll use with the trebar is typically I'll do something with a trebar. And then we're working on like a plow metric, fast ground contact time, very little, very little ground contacts like we did with the bouncing over the hurdles or doing that depth drop that we worked on. So, contrasting a heavy load with something fast, whereas the, you know, the Monday is early in the week is really just going to be focused on force. So, force and then playing on the other side of the spectrum with velocity later in the week. Yep. So then, okay. So, squat Monday, Devive, there's a point eight week two, where we are. So, from week one to week two, the idea is to start getting up into the ranges that we're actually going to start training strength. And then we can use that strength to build some hypertrophy. So, the speed would be 0.6, 0.6 meters per second, roughly correlated to about 80%. So, we know that that is right in the middle of the over max power from 75 to 85. And so, in that process, there are some ways that will explore a PMAX kind of using some of our Kaiser nomatics, using the Kaiser runner and using the Kaiser squat, using the, the, the, the late press and different things that allow us to actually get power reading out of it. So, I'm looking for PMAX in a way that, so let's start with the X power. Yeah, so the point, the right between maximum force and maximum velocity is going to be PMAX, you know, with the velocity tracking that we're using. Since we're talking that, it could be 0.75 meters per second as if is typically where your PMAX is. But how we do it with the wattage is, let's say I throw on a weight at at 350, they're producing 2500 at 400, they're producing 2800 at 450, they're producing 3100, and then at 500, they go to like, maybe it doesn't crack. So, I know that the power, the most powerful point isn't 450, but it is 400, right? And so we identify where people's peak max of power is so that we can actually train that quality, specifically, as well as the force quality is and the loss of quality is as well. So, so from week one to week two, getting to that point eight, or getting from that point eight down to point six is really going to allow us to increase that load. And then the following week, I'm actually going to keep the same load that I use the point six and try to get it back to point eight. So now I'm taking your 80% and I want to make it feel like 60, you know, I want to make it look like 60. So essentially getting stronger and finding that adaptation of now you know what this feels like now use that same load and move it faster. And this is the same thing when we do it with progressing, if I'm going to progress like a death drop, I'm going to get off the ground faster before I increase the height of the drop. So with the weight, I want to move the weight faster before I increase the load, right? So I we introduced it. And then we dropped into the into the actual resistance part of it. And then once I have used to the resistance, now I'm at faster. So if we get to point eight, or we still cluster. Oh, no, no, no. So well, if we get it there, I would use at that point, I'm using accommodation. So at first, and it's is one of the things that you could do these progressions for four weeks, right? You could have it. You could have a capacity phase for three to four weeks. And then you can add on top of that with the clusters or just basically like an anaerobic power basis. If you're able to do those things, you can build hypertrophy for six weeks before it stops being as I think as relevant to the program. But we don't have six weeks to develop just something that's going to make you essential slower. So we got to hammer that within two weeks. And then I'm basically unrelating every week. So it's like, I'm using a capacity base and then a power capacity base. Once we establish some form of base now I got to use a commonator resistance and so that's how are we going in to Commonating so I'm gonna just probably go with chains I like I like chains. I think that it's something that can always be used effectively You know, it's still heavy. You're gonna be using that weight and so at the top the chains are gonna be as heavy as Because that all the chains are off the ground and as each link goes on to the ground It gets lighter and lighter and lighter so as you come into the least advantageous positions in the lower parts of the squat movement So to speak then you're how you have less weight on the board So at the top with all of the chains and the weight is gonna be the same overall week as that point six move Right, so it's like let's say if I get my my point eight is 365 and my point Six is is 450 right so I take that 450 and then I'm Adding so you know 50 pounds of chains so it's only 350 on the bar and then and then 50 pounds of chains So as I come down most of that we from the chains are actually being taken off as I go through and then as I'm coming up As I start to gain momentum and move through the or advantageous ranges of motion and I'm adding more resistance to that So I have to overcome it at that time which is essentially playing on like a like a pnf and actually activating muscle Apollots like the name and yeah synthesize like it's it's what we get this So we three will use the chains from then on we have to get into Strength moving into reactivity So I'll do something like a I'll still keep the heavy weight and start to add band accommodation, right? So it's about The crazy thing is the load is about the same for those four weeks where I use the Where the chains bands band fans right but the bands are gonna change and it's gonna be the percentage of elasticity is gonna Increase while the percentage of overall weight is gonna decrease But at the top it's always gonna feel the same you know the safe is 225 and I want to get started getting 225 faster and faster I can do that with a you know a 50 pound band and have and have a hundred eighty five pounds on air whatever and They can know how to move that fat now if I do a medium band with medium weight So it's about even where it's 50 50 coming from the band and coming from the overall load Then we start to move a little bit faster even though it's the same load and then we can do a heavy band with very minimal weight And then increase that even more so that we're training more of a reactive quality within the strength So it's it's the same load the whole entire time but working on different speed qualities and working on different You know instead of a a force-based Shifting more to a velocity base and allowing us to develop as much power as possible That's though. Yeah, so when do we get back and select the ones like when are we when are we flying? So in our like taper weeks There's a couple different there's a couple of advances. This is where I'll increase the speed to one One of them is gonna be management So in their valleys We kind of have peaks and valleys as we talked about in the past where We know where people are gonna gain adaptations and where the numbers are gonna start to jump and we know where you're gonna fall down and where we're gonna have to actually Coming on the back end and help you with your psychological and make sure that you're not getting it down in yourself based on your numbers going down and You know you're going off to your all-star game and you're coming back and you feel like a missed a week of training your numbers are falling off It's like we already know that that's gonna happen So we have kind of systems in play to to make sure that we're mitigating values the real thing We'll get into that like say someone does a deal out I don't think that people need to deal out like not typically like I don't know that anyone Well, not anyone. I don't know that a lot of people train hard enough to have to do right especially if you're here for eight weeks Like you don't need to do the scene do with deal like 14 days. I'm like, well, what right? Well, it's only trained But all right. Well, you're training one hour a day and you think you need to do like if you're trying eight hours a day Maybe there's a point to deal out and these guys are training a whole lot So the way that I do load is actually increase the speed so much that the requirement of speed is is here and they're not able to lift away that fast So you have to earn your way up to the weight that you want and if you're used to doing this squad at you know 315 or whatever and you can't move it at 1.2 and you have to go lighter It's like I'm sorry, you know whatever and that is self one They still have a goal. They're still moving as fast as you can and there's never a point where it's like Oh, I need to get point eight today. I'm gonna move a little bit slower. It's maximum effort maximum intent every single Rebs up care about your feelings. I want the speed. Yeah, right? So if we can get to if it's 1.2 like damn I can't move that only for two. Sorry go lighter and that in and of itself is actually a control variable Right, so we can so we can take people's load away by increasing the speed So there's one way that I'll that I'll tap in to get above one meters per second I'm still talking about means because in in our peak velocities are always going to be in the 2s and 3s right so we we want to get up into those into those high peaks but Those are going to be like the ballistic movements are going to be reserved for a little bit later in the process Like we still need to touch strength in week six For the residual effect of strength probably lasting about 30 days, right? So the idea is to get all the residuals from strength power and speed and max speed all the matchup Right when they're going to be running at max speed during the calm my process So I still have the touch on speed or I still have to touch on heavy strength in week six, which is why are we still doing the heavy bands? But then from then on the contrasts are high where I'm trying to get if it's a heavy load Then I'm definitely moving fast and light as well But the last two weeks leading up to to our taper is is really focused around just moving fast moving light I don't care about the load. I just care about the speed So we definitely get up probably 1.0 1.2 1.4 You know in me so that's it has pretty high and the crazy thing is is like we had some of the highest rs scores last year and they calm my light and I know if I look at it in total because Texas thousand oaks and then Orange County combined like Really Texas and thousand oaks were like some of the top places like to go for nothing We're not just talking to speed because it's interesting because like I get a lot of comments like all we just do later speed Just do this and I'm like that's fun Like but we'll get every drill like everything is inspired so Like the process works and it's it's obviously been something you've like researched and studied and gone through And now that I'm going through I'm like well, like yeah, I can feel it like I can actually be in this and feel it What's the one thing you want to learn now like what's the next thing? and All I really know is that I know nothing at all So my biggest goal is to learn how to be better coach and how to connect with the human nature of the athletes that I work with I've always been a bookworm. I've always been someone who's been heavily in the data science and and it was only after coaching for years that I really understood that like moment I don't connect with people well. It's pretty good Well, it's an effort based as an ever-based equation It's like if like you run in 23 miles an hour. It's like I'm sure you aren't fast all the time If I'm gonna run 23 easily, but it's all good. They have had seemed for me It's like I think about last couple of conments like even like eating and icky and those guys like I would see him one day And now we you know, I spent no time with them Didn't even text the guys that much, you know, it's like I just have a kid and This year we've been pretty good about it though like but in culture with these guys like I mean You know, I think that the time that you were spending and this guy was on a plane every weekend so every Saturday for eight weeks you were there and We would re-calibrate so as another piece of technology like even though we're using the GPS We'd also use that 1080 and I don't know that you knew how important that data from the 1080 was each week with me saying like Okay, cool. I just gonna calibrate the weights the the amount of resistance that I was using per person Kind of the things that I needed to adjust on a on a weekly basis was really really heavily based upon the horizontal force output So everything that we're doing in the weight room It's it we try to develop horizontal force output, but it's all about vectors And there's not a lot of lifts in the weight room that you're gonna be shooting out right now and because I don't like have like crash mats So I can't just have like people jumping on and and and protecting out as much Actually, I do have it. Yeah, I just know. Yeah, so I had people jumping in the Crash mats at full speed like I'm locked from three point stars right here I know exactly and so if and if I had my way I'd have crash mats down there I'd have a man have a bad habit. I'd have a shuttle rocket. We can't There's there is you can that's why it's magnetic so it can come out. Oh, we're gonna see Jim Moore starts For sure we do that. I'm all right. Hey yet enough If you listen to this don't do it don't take it. We're doing Jim Moore's reduced How far do you not cool? You knew we're our horizontal force probably gonna have to find out before we launch people out of it Find out a good thing is the chords are probably strong. I think we have a good words He jimble away every paying attention. Yeah, first. I'll do first Yeah, anyway, anyway does yeah Well, cuz like all right, so what we use last year's burpee power was a 50% V deck which was like 80% body mass like pretty heavy and like I've ever talking to you being like all right 8 in is starting to go down and it's 50% read that But his velocities are getting higher so which means that he's he's no longer able to produce force the same way he was producing But his velocities are starting to get higher as he's going and then you're telling me hey in the way you're having to see the top Which was interesting for me because like I spent so much time studying horizontal fours and how to develop acceleration and I hadn't really died into the BBT stuff until like really the past year and just looking at, you know, how to affect it. But the crazy thing that I've seen is that like our biggest thing this year is looking at physical qualities and developing physical qualities. Like, yeah, obviously we teach technique, but I probably do like one or two things every speed session. So we just did dribbles today. I gave Mike two things. But most of the time we just let him run, see the outputs and then go into the later room and then like, I see such a huge carryover from what we're doing in the later room and two, or we're going on the field, which means I don't have to like go put them, so I don't have to put them in all these positions and do all this crazy stuff and teach them. It's really about getting their actual maximal output for the day. And if I teach, every time I teach it interferes with that max go output because they're thinking and as you know, you can't think and run fast, say it's a harm then activity. I've been slightly on the seminary. This speed speeds like everything, everything needs to happen perfectly all I want. Sorry. In order for speed to be beautiful. Right. You know, that brings up an interesting point for the physical qualities and not teaching as much the technique of let some of these weight room qualities actually teach the technique. So and what I mean by that is there's all used positional isometrics. Right. And some of the eyes, so by the way, we'll talk about all right. So but but just like, you know, the holding in a position that will actually translate to the position that you need to be in during your hockey stop during your 510-5 holding in ISO position in a lateral lean that's going to help us run full speed around a bend for the elbow and drill. Like teaching these positions by just loading you loading you up and doing something that like athletes typically know how to lift, right. But not everyone has been taught this skill of speed. So if people have the skill of strength training, I can use that strength training to actually go through and get these ranges of motion that they may not have had. And it's like and so I'll see something on the field that's like, damn, he really really needs to get something linked right there. That's fine. Muscle doesn't lengthen. It needs to be lengthen. Yeah. So that's where that's why the centric that's why the isometric. That's why all the overloading and that's why the positions and specific things that we do, you know, we have there's cameras on on everything that we do it. It's not so that other people can see it so that we can give that visual feedback. And I can look at something and say, hey, look, this angle needs to change or this angle has changed over the last three weeks. And we need to maintain that. Yeah. Right. So just looking at and they'll you know, they'll look at a still picture and they're like, damn, that's the same position that we did with our ISOs. Like, okay, and that's why we're doing it. So there's there's no piece of the program that doesn't fit. That's interesting because like, we studied the run to set guys' cells from Alxin terror like that went through this whole course because we have such a small group here, we're going to do it. But what we're seeing is like, guys that can produce high forces to the ankle, knee and hip and like, where they're lacking in that on the force plate. And then we're retesting Saturdays. We want to see the change and see like how much and sub change of it past two weeks. But like, we're able to see like, okay, if someone's not producing force at the ankle, well, they're not going to have a really good tell off position or if they're producing force at the hip, they're not going to have a good extension. So sometimes we fix these physical qualities and those start to clean up, which is really interesting. It's almost backwards for how I started where I thought everything was technical and the weight of this kind of like secondary. And all you have to do is concentric only devas and you be fast. You know what I'm saying? Like, I literally at one point was doing devas concentric only the couple of accessories and going in a day and trying to get them out of it. I'm not saying that doesn't work because it does, but there are things you can clean up on the physical side, especially when you only have eight weeks. Like, yes, technique is important. So before I get trolled on the internet saying technique's not important, it is over time. But if you look at what we have to do is we don't have time. Like, if I make technical changes to athletes, they're going to, some of them are going to be slower. Now, there are some big robs that I have to look at. Like, if it's a range of motion thing, if it's like how they're starting or if they're doing create, like we have some of us that do crazy things, but those are those are one to two day things I can start, you know, but big technical changes like I'm not going to fully change the ones posture when they're running. It's like it's impossible. And if I try to, I might break up, but what we can start to do is start to load them in those positions and start to actually see the changes transfer from a physical standpoint without even much coaching, you know, so what I found is our sessions after the first two weeks actually get shorter higher outputs and more of like the field kind of becomes a weight room. We have target velocities. We have target ranges, target things like that. Like, you know, it's the same as what we do in the VBT side where you have a target velocity, target load and you go and get it. And that's when it becomes fun. So by the last three weeks, it's like guys know where they're at. Like they're not second guessing saying, I wonder if I'm going to run fast at the calm mind. It's like every single time it's such a few of the run faster. That's a fun thing to do because you know, the next time I run is going to be faster. So yeah, it's interesting that I'm grateful we're doing this together. It's like, I've been arrived for sure. And so likewise with less kind of consulting with me about strength, I was consulting with him about speed. So you know, me out there running all the sessions and making the drills and you know, I'm pretty athletic. I did a good job of them, but one of the biggest things I had to tell people is like, look, like you're the prospects. You're the athlete. So if I'm asking you to do something, I'm really asking for a self-orientation. Yeah. So I really wasn't teaching technique as much last year. I'd teach them the drills. I would do it and like, hey, am I doing this right? It looks right. It's right enough because you know, it's working. But for me, it's always been the physical quality is developing. We know the best drill for sprinting and sprinting. Hey, not sprinting is not sprinting. You're at a year. I mean, you just, you have to sprint. You have to get the outputs. But it's, you have to be creative on how you get some Maxwell spread speed. So like, for example, like we started off with a 10, 10 fly today. Well, we had a 10 build into a 10 fly. And then we progressed to a 10 build, 20 fly. Then we got a 20 build, 10 fly. And you know what I'm saying? We progress it. So like, if you progressively get to velocities that are near Maxwell outputs, above 90% and gradually get towards that 100%. And then once you get there, you start to push that threshold up. Like anybody can really can really do that. Now, there are things that you're going to have to assist with like the warm up, the drill sets, the resisted runs, those types of things. But I would say like the level of difficulty to create a speed plan is, you know, to get someone faster is actually not very hard. Now, to do combine is hard because you're teaching a specific race that has no opponent. You're running by yourself in a cold, you know, facility with no one in there. It's weird. You know, I'm saying, but if I'm saying I want to go from 20 miles per hour to 22 miles per hour, that is a task, but it's not possible. And you can do it. And like, I mean, I literally started at 18 six miles per hour. I know that I didn't post that, but I did. And I just ran 2102 the other day. And I'm going to 23. But it's really not that hard. Just it's progressive. And it takes time. And I might go around 20 miles per hour tomorrow and feel a trash, but it's a wave. And you have to understand that the wave is going to be dictated by my volume and my intensity. So like, for example, these two leaks, I'm not expecting their peak outputs because we have clusters of 0.64. I mean, it's, it's in grind. Like, it's really just a long road. It's capacity. So we don't expect you to sprint or long road. All right. So I know if I'm touching 90, 95% of these guys are running 20, 21 miles per hour. That's a positive sign this week. Well, next week, I'm going to expect probably close to 95%. You know, 21s. And the week after I'm expect probably a deep climb because of the fatigue. And that's expected. So I'll probably do more resisted running. So those types of things like that's where I can you create it more difficult. But overall, the themes of sprinting follow the themes of strength conditioning because we're not talking. The body doesn't understand the difference. That's fairly like, sprint. So it just happens to be on one far side of the spectrum, whereas listing weights is on the beginning of this spectrum. And there's like a whole bunch of things in the middle of there. And, and really what we're doing is returning power and how we get there, you know, from was just in running to high velocity running to heavy strand training to fast training. We're just surfing that curve and targeting points in that curve at different times to get the Maxwell outputs. And I think that's the most fun thing is like working right here. It's like we we we talk about that curve where we are in the curve. Okay, let's make this happen. Let's adjust this. Whereas I've been in strength programs that are just like we're going to we're going to lift heavy here and then do this year. And then it's not working the curve. So I just like the immediate feedback that you get rough with looking at something like that and and the intent that get that comes with every rep where I would do so. That kind of brings up what you were saying. An interesting point about management too is like how long does it take to develop speed? Well, we talked about the residual of strength being 30 days. What do you think the residual speed is? Yeah, it's like through to five days. Read it. Right. So is so is like me touch it out so once we get now it's like it it might be dangerous to run hot at you know 95% 100% all the time. Yeah. So we just need to be careful to touch top speed and every three days once we develop it. So that's the cost we get there. We got touch touch touch. But we're hitting hot top speed in a hallway in a hallway. I'm I've been guys said not you know where where shoes and and and with athletic tape taped on carpet. and inapolis if anyone from anyapolis in planning why doesn't there feel their weight room available we don't know if you're an indie child phone but I still I love the all but the the hotel the hotels the hallways have become home for us and you know so we we got our our whole clinic our car practice our physical therapists our athletic trainers massage therapists feet coach drank coach are all in this you know we have sweet so it definitely you know even though the guys are in meeting after meeting after medical after interview for 11 hours after not eating since 6 a.m. and they have to come and work out at 11.30 p.m. or so right before midnight and still have to get their speed session in and hit top speed before they get the bed. I don't want to do this you know and I talked to Don now from play about this we're gonna get a rack. Red we're gonna get I fell here we want to go I need it you from all out there as little we're gonna get a terstrip to sort of lay down a terstrip in the hallway. But I want yeah like I learned it is like bring the field bring the gym to know honestly like we're just gonna care for so the internet. So we don't bust yeah this is this is part one we'll find out like six more of these because like as we get to the valley we've alluded to but I don't want to tell too much. I work that's a hard part to be in so we're gonna talk to that on we're gonna talk to peaking we're gonna talk to. Everything I think we'll probably be on this a couple times so yeah thank you guys for listening i guess I always be in free share this if you like it you know I could share twice. But yeah thank you so much if you have any questions like it us Taylor's links will be in the in the bottom of this bottom of this episode so it's a random. Snapchat and if you have such a if you like that or not but Twitter you have to talk you know I got a Twitter but you're on tip thought another thing is so I'm the director of education sports got me if this is something that you're interested in. Really apply for the internship if it's something that you have four months of time that you can dedicate to learning if you're coming from school if you want to learn how to become a coach want to learn the the ends and outs of. Basically all the things that we're talking about you know on certain like a service level and then go into depth about all this how to really apply the research how to apply the science how to to work within a high performance environment and how to implement the different software is in the different teams and different strategies and methodologies. And and wrap that up into a package that you can actually make money off of come see me apply for the internship I will have some things coming up along the way that'll help with that as well yeah and like for real like don't be don't be shy with that I'm in the internship program the Taylor for strength in our meeting like you can never stop learning it's a was with Ramsey taking his court you know I'm saying so like you have to continue doesn't matter where you're at in the industry part of the line here is to learn you know everywhere I think about learning where I can't say I'm. Many people that are fumbled the bag when it comes to this entire trip like do you saying I all want to be there you know go through the whole process they've got show up or people come wait when they get here they'll put the work in I'm telling you I'm only I'm only been beat by one person in the mornings giving here and that and he gets here for. But I found here five and you guys strolling with the cops and cops seven thirty like it's just hard for me I mean it's it's it's seven 15 p.m. We've been here since. 445 this morning so like this part of the year you have the best opportunity to learn fast and to grow until like be all in on something my family knows it my family comes in like. They get it like this is the best opportunity to learn under pressure and if you can't handle the pressure like you don't have five but you need pressure in order to grow like you leave this environment you'll have a job. And not only have a job but you'll be able to sell it your job and do things that that people you know go to school for years so aren't you aren't eight weeks so. I'll stop rambling but that's that's really the things like I am I'm kind of um getting I'm getting less and less inclined to like take on a bunch of interns because I don't think a lot of people can handle it and and now like Taylor's gotten more strict on the selection process so. I want to make sure that you guys are listening thing it's you I don't care to 20 25 30 40 I go apply and like let's make it happen because we need more coaches that that really want to do this thing right. And really I think like you know our biggest thing last year was overcoming competition and and kind of getting rid of the ego. Because when we're in the combine and we're watching all our guys run I think we had like five different competing speed companies all sitting together cheering for each other and sharing information. So the more people that care and are willing to give great effort on the coaching side as to this industry is seen as a profession that is akin to a doctor. Where we have standards and we have the gold standard of research and actually sharing and keep communicating at a high level. Yep our guys. Great. Thank you for listening to the last following podcast if you do me two massive favors first please rate the podcast to give it five stars if you enjoyed if you didn't enjoy it please still give me five stars. So I can please share this podcast with another coach and athlete or parent what's the word house speed is developed thanks again for listening and check out the podcast description to learn more.