SPEAKER_01 0:02

Okay, episode 11 of the pod. Just us today. Um Kevin is back after missing last week.

SPEAKER_00 0:09

Kevin, happy to have you back. Happy to be back. I was upset about not being able to talk with Spectre last week. We'll have to get him back on and have you have you on with them. Yeah. But last minute planning. Had to uh pick Janice up from the airport after a trip to Florida. So whatever. We're back. But I'm happy to be back. Happy to be talking again.

SPEAKER_01 0:33

Yep. Um and in that time we both uh went to a couple of football clinics, um separate ones. You went to the Glazer Clinic in Connecticut. Um I went to the New York State uh Coaches Association, one in Turningstone. Um we'll start off by talking about those and then we'll get into some uh some talks, kind of building off of a Belker video I made too not too long ago. I wanted to get in depth in that. But uh, why don't you start us off with the Glazer stuff? What sessions did you go to? What did you learn? What did you take away from it? And what are you excited to kind of implement going forward here?

SPEAKER_02 1:15

Yeah.

SPEAKER_00 1:16

Um the Glazor Clinic was great. It was in Greenwich, Connecticut this year. Um Greenwich is really nice. Um, so it was nice to go to a different spot. We normally go to Boston. Um so got got to go there this year, and the setup is usually I think it's probably the same wherever you go, but you know, the morning is you eat breakfast, and then usually around 8, 9 o'clock. I mean, I think it's usually 8:30 they do the first session. And then the sessions run from their split in the morning until lunchtime, lunchtime to evening, and then they do a night session as well. Um, I did a lot of the morning in like the midday sessions. We we ended up going out and getting dinner for the most part after. But uh a couple of really good ones that I liked. Um, I was able to see the tight ends and wide receivers coach from Missouri State. He was really cool. He talked about um just how they tagged their downfield passing game and how everything kind of works into itself, uh, which is awesome. Great to see. Um, we got to see a Pennsylvania Pennsylvania high school coach as well. He talked about three by one, I'm sorry, three by two and four by one downfield passing game, which was awesome. Uh, I went mostly offense, as you can tell. Um got to see the uh New England Patriots, one of the New England Patriots offensive line coaches, which was fantastic to listen to. Um an ex-NFL offensive line coach, which was a great old guy, great analogies, really funny. Um, and then I want to say the one the other one that really stuck out to me was um hit he's got he's got a funny name. His name's Rob Wiener, but um he uh he was a he's the associate and quarterback's coach, associate head coach, quarterback's coach at UConn, and he's also a motivational speaker. And his was great, his was adversity um leadership, which was really, really cool. But a couple of like the key points that I took away from this was the offensive side of things, that's what I do. I'm an offensive coordinator, and um it was really cool to see how simple the college level game is, and I and I say that in a in a in a very brash way of like it's not simple. Obviously, the things they do are very high-tech, and they and they're really good at what they do, and the the depth of knowledge is much higher at the college level. But they don't they don't make their game any more than it needs to be, right? They run they run very similar pass patterns out of every set that they go in. Um, very rarely do they tag different pass plays. Um, and which was great to see is like the X receiver runs this route, the Y receiver runs this route, and then they will just switch the field position, they'll they'll put it at five yards, they'll put it at ten yards, they'll put it at 15 yards, um, choice routes in the middle, which allow for the defense. Like, if the defense changes from a cover two to a roll cover three, like they're able to have their choice routes, and the quarterback and and those receivers are just so on the on the same page that they're able to read that as the play develops. Um so that Missouri State coach was great. He really like shows you that you don't need to know a million plays and you don't have to do a million things, right? You you can be very successful um doing the same thing and just flowing with the defense, taking what the defense gives you. Um so that was really cool. Uh very similar from the Pennsylvania high school coach as well. He he his team, whenever they throw the ball at a at a three by two or four by one, um, they are running the exact same routes every single time. The only time it changes is when they're up against a different defense. So if they go up against man or they go up against cover two or cover three, the routes um change their choices. So they'll read it as they go and they're able to fly on uh change it on the fly. Um so offensively, really some great stuff. It was great to hear from those guys. And then the adversity leadership was really cool. Um, he talked about you know, there's six steps in order to make sure that you have a culture that is sustainable. Um, and a lot of it came down to relationships, right? Like his number one thing was like relationships. Relationships between your players, between your coaches, um, between players and coaches, um, between the players and the people that work in the building. Like he was very, very easy to listen to um and very motivational, um, which was really cool to hear. So, some good football stuff, and then also some some leadership stuff that you can take with and take with you and try to implement into your into your own culture. Yeah. Cool. Um Yeah, what about you?

SPEAKER_01 6:14

So Turning Stone. I didn't go Thursday, I went Friday. Um I got there later than anticipated. I was gonna go to one in the morning, but I missed it by the time I was there. Uh not a big deal. I really I'm not much of a I have a hard time kind of going in, and if I if I go to too many sessions, I honestly don't take too much away from from them. I went to three sessions total. Um one of them, the first one was uh running quarters to match the run. Um that one was okay. You know, it's one of those things where it's it's hit or miss sometimes with these college coaches because sometimes you can go and you can listen to them, and the you know, if they're uh keep it simple type of guy, um you can take that information and use it, at least for us. Like we gotta try and keep it as simple as possible. Um some guys they they use their language and they have their language, and then they they don't do a good job at kind of uh putting it in words that everybody else, you know, everybody has a everybody has a word for one thing, you know. Yeah, you could have a you could have a hundred words for or terms. Everybody in everybody program has has different ways of talking about things. So sometimes they they they say things and it's a little tougher to understand if you don't know their language and you have different language for it. Um so that one that one I I I had a rough time with. I'm also not much of a coverage guy, I'm still trying to get through coverage. Um but yeah, so I didn't get much from that. But the second one I went to, I it was um just D-line play from the St. John Fisher head coach, and that was great. Like everything from the top was like he kind of gave the philosophy lay down. Um, you know, the main thing is like they want to keep it simple because if you keep it simple, your kids can play fast and decisive, and then that makes them better. Um so that was really good. They talked about uh they run a 3-3, like a 3-3. It's it's really like a it's like a 3-1, if you see it. Like they have a very they have a four-man box. It's it's kind of wild. Um their D-linemen, I thought was great. I think I'm gonna start implementing this because he talked about uh he all of their D-line are heads up on someone, and their only job, like their main job 95% of the time, is to just go into the face of the person that they're in front of. First rule is knockback, really. Yeah. So their first rule as D-lineman is to just knock the offensive lineman back into the backfield. That's their their main goal. Um and then the next is they talk he talked about uh kind of taking on veer blocks um or like kick outs, so to speak. Um then he talked about the what was funny is he said that they don't care about getting reached. So like they let their they let the D-line or let they let offensive linemen reach them on zone plays. Um what else did he talk about? He talked about pass rush uh and how they only they really they only do a three-man rush. Um, and they drop eight in pass coverage. Um so just all about like the you know, most of it is most of it was in especially in that pass coverage, like they're gonna slide four to a three-man front, and then the one D end that has uh man on has a two options, right? They can either go inside or outside, depending on what the tackle gives, and that that is the idea to get the quarterback off the spot so they can um pursue him or or get a pressure on. Uh what I thought was great about that was they you know he talked about the I I asked him at the end, like I was I was wondering about the the run fits in a four-man box and and kind of how it all works. And he just he just kind of talked about how um again keeping it very simple they just backside is uh just they just look at the flow. They just go with the they just go with the flow of of the play. So you know they're reading their their side, they're reading the tackle or whatever it is, and they're just going with the flow of the play. Huh. So backside, you know, if a flow is going right and you're on the left, like you're kind of skating along, and then once the flow is dedicated to that side, you're pursuing. But uh it was interesting, very interesting. So I like that. It kind of it kind of gave me it gave me an opportunity to sit there and set up um a new idea for the same kind of defense. Um, so that was good. Keeping it simple, I liked it. And then the other one was offensive coaching offense from a defensive perspective. So I like that one. But that one, the main thing I took away from it was um he put up a uh I never really thought about it, but he put up a uh diagram of like a left brain versus a right brain and kind of talked about how offense is very left brain and defense is very right brain. Um and you know, a lot of it now had me thinking about I want to introduce that type of stuff. I want to introduce like, well, you know, maybe one day in weightlifting or in in the weight room, we're gonna go in and we're gonna have a very left brain type of day, and we're gonna be super focused and and analytical and looking at this stuff. But then, you know, maybe one day we'll have a right brain day where, you know, we're really trying to be creative and letting the kids do what they want and kind of being able to uh flex both of those sides and use them to our advantage uh and just kind of teach it that way. Um, but again, he was talking, he was talking about kind of uh he was he was very especially because he was talking about offense from a defensive perspective, he was taught he talked heavily about kind of having a lot of formations and a lot of movement. And I asked him, like, what do you think? Like, what do you do in that scenario as a defensive coach? Kind of just said the same thing that like Raby was alluding to with the simplicity. He's like, you know, he called them camp cues. So the stuff you teach in camp in the early season, like you those are your main rules, and when you got someone that is quote unquote formation the crap out of you, you just stick to your rules and you play football. Right. And I thought that was great. Um, you know, you need to hear things like that when when sometimes you wanna you wanna really, really coach hard and and but sometimes it's like the uh sometimes we don't want to hear the easy answer, but the easy answer is the right answer. Right. Just keeping it simple.

SPEAKER_00 13:43

So I know I think it's hilarious how college coaches do that. I know I think in high school we get we start we're starting to get a little bit more in-depth, and then we get to the college level and we realize like it's just the breadth of knowledge is is high, but it's refined, like super refined. Yeah.

SPEAKER_01 14:01

Yeah, you know, they they there's a lot that isn't said in terms of the way they keep it simple, right? They don't have to, because that, because of that, there's a lot that kind of just I don't know, exists already, I guess, so to speak. You know what I mean? Kind of like um little parts of it, little parts of the game, little parts of the chess match. And you don't really have to, when you don't have to talk about, you know, when you don't have to go too in-depth on stances and starts, yeah.

SPEAKER_00 14:32

You can well, yeah, you can have other things that that makes it simple. So right. You get a lot more time too. That's the biggest thing is especially when you listen to these college coaches, you know, they talk about on an offensive day, they're getting six hours of offense in. You're like, okay. My offensive session on an offensive day is 45 minutes. Yeah, um, so it's different. You know, I don't get to have the kids in the morning watching film, I don't get them after lunch doing walkthrough with no pads on, and then I don't get them after school for two hours with their pads on in a in a in a practice, yeah. You know, so yeah, simple, yeah. They definitely make things simple, but they like you said, they have the ability to uh to use their resources and their knowledge in order to make it that simple.

SPEAKER_01 15:26

Yeah. But overall, good stuff. Um, it's nice. This one's nice because I get to go and see some people I know and talk to them. Yeah. Um, a lot of flag football stuff this year. So that was good. It was like session after session, like they had one room dedicated to flag football. Very cool. So that was cool. I saw Sonny there.

SPEAKER_00 15:51

Oh, Sonny was there? Yeah, no kidding. Yep. I wonder if now is that for coaches that are coaching is it girls or boys' flag football? Girls. Okay.

SPEAKER_01 16:04

That's I think just flag and I I will say I think it was like some of them are just flag in general, but I think most of the people that are going there to learn, especially in New York State, are gonna go for girls' flag. Go for girls, gotcha. So um, it was good. There was a couple that I I I would have gone to if it if it didn't correspond. There was one that was like just a straight tracking. I think I might have told you this one. Yeah, that one probably would have been good, good transfer for padded football. But uh it was funny. I was talking to some guys that I that I I taught one guy that I played with, and he was with uh uh another one of his coaches, and they were talking about how they had to convert to eight-man. And they almost felt slighted or just in a way kind of felt weird about the idea that there's nothing for eight-man football. Interesting. There's no talk on eight-man football, but it's becoming such a it seems right now, and it's in at least in New York State, it's becoming a it's becoming a thing, it's becoming a prevalent part of of the game. So it would be nice, it would be interesting to, or it would probably be helpful for those eight-man coaches to at least have a couple of yeah, guys going and talking eight-man. Even if they're just a even if you could bring in like there's arena coaches all over the place that you could bring in to talk eight man. Yeah.

SPEAKER_00 17:21

Uh eight man is becoming more and more with those with schools that don't have enough people.

SPEAKER_01 17:25

Yeah. Well, you know what they were telling me? Uh there's two schools that are like top in the state. One of them, Frankfurt Skyler. Uh they've got over 30 guys on their team. No kidding. And I was like, I said to them, I was like, it seems a little unethical to not that. I mean, I don't know what the rules are. If you're within the confines of the rules, I'm sure it's fine.

SPEAKER_00 17:48

I was just like Yeah, you got enough guys to feel the full game.

SPEAKER_01 17:53

I feel like you should go play 11 on 11.

SPEAKER_00 17:56

Yeah, I don't know. Maybe 8-man's just more of a it maybe it suits their school better. Maybe they're they have enough kids, but the people around them don't. Like, yeah, it's it could be a variety of things, but yeah, I was talking to John about it, and he was he was really just like he was like those schools, they just wanna they just wanna be the best, so they're gonna they're gonna you know refine their skills in 8-man and yeah, I know I wonder what recruiting, not to get too deep into it, but like I wonder what recruiting is like. Like what if you are a star eight-man player? Are you gonna be recruited to play in college?

SPEAKER_01 18:30

I think I don't know too much about it, but I feel like if you're an 11, if you're if you're a skill guy, yeah, in eight-man football, you can get some good carry over. Yeah, I would agree. I think the I think the O line and D line, I maybe I would say you're gonna have a little less. Um it's gonna be a little less, I'd assume. Yeah. Just because the those like you're really making the trench smaller anyway. Yeah. You know, so in that regard, it might be a little it might be a little less, but if you're if you're able to block, I mean if you're able, if you're a good one-on-one blocker, right?

SPEAKER_00 19:11

You're gonna you're gonna get locked.

SPEAKER_01 19:14

Um but I think that those guys, those guys are also small.

SPEAKER_02 19:18

Yeah.

SPEAKER_01 19:19

You know, eight-man linemen are are gonna be you want probably want them to be smaller and faster, I'd assume, because there's a lot more space to cover, and right uh it's gonna be tougher to gain ground there.

SPEAKER_00 19:31

Yeah, eight-man flag. I mean, there used to be before we were around, there used to be lightweight and heavyweight. So like colleges would have lightweight teams.

SPEAKER_01 19:43

If you're I know, like I know some of the like the military schools have like sprint football.

SPEAKER_00 19:48

Yeah, if you're under I think it's like eighty-five pounds. Yeah. Then you you have your own football team. Yeah. Which is cool. I think that's on the same token. It's like if you want if you want to expand the game, if you want more people to play the game of football, like I think lightweight football is pretty cool too. Yeah, under think about a team that's all people under 185 pounds, like your biggest lineman is 185. Like the the game, the speed of the game is probably yeah, way different.

SPEAKER_01 20:18

Insane, way different. Um, so that's that. It was a good overall experience. Talk to some people.

SPEAKER_00 20:27

Uh hang hung out with the coaches. Yeah, that's I think that's the best part. Like you you you learn all this stuff, yeah, and then you get to spend three or four hours with your coaching staff, and you're just talking about everything that you want to you want to do in the next season. I love that.

SPEAKER_01 20:46

Yeah, no, it's good. So I was happy with it. Uh good overall experience. Good. Got anything else to add to that one?

SPEAKER_00 20:57

No, I think I'm excited for the season. I'm just ready for I'm doing I'm actually coaching the girls' flag football team at Queensbury this year. Um, but it's just it's modified, it's it's a pilot program, it's brand new. So expectations aren't gonna be super high, but I do want to know like I do want to get into it. I I love the the offensive and the defensive ideas of flag football. So I'm excited to get into that. And then I think just overall, football's my favorite by far. So um I'm excited for next season. Yeah, football's great.

SPEAKER_01 21:33

Football really gives you an opportunity to think and be uh be creative as a coach. Yeah, um be competitive still. So yeah, football's amazing. Um all right. We're gonna shift gears a little bit uh talk about the bell curve. Yeah, let's do it. Preface the bell curve for those that are listening. So my this all started. I was thinking about it one day. Like I see all these coaches on Instagram, um, YouTube, whatever it is, these creators. They're always talking, you know, very smart like. They've got all this equipment and data. And you know, these are mostly high-level coaches, whether they're D1 or pro, whatever it is, uh international coaches, however it may be. But they've got all the they've got all these things, all this data, and you know, they have all these reasons for doing things, whether it's contrast sets or or you know, kind of they there's just always a reason for something.

SPEAKER_02 22:48

Yeah.

SPEAKER_01 22:49

But to me, you know, in my training, like I'm just gonna listen to those guys. I don't need to know why they're doing what they're doing. I just know that it's gonna work.

SPEAKER_02 23:02

You know what I mean?

SPEAKER_01 23:03

Where like I know that if I put the OVR up on a barbell and I try to move it as fast as I can, no matter what the weight is, like, that's gonna make me better. It's gonna make me more explosive. You know, we're gonna go sprint because it's gonna make us faster. Jump because it's gonna make us more explosive, more athletic, more coordinated, all these things. So I guess I kind of wanted to I don't kind of brainstorm or kind of play around with the idea of like uh what are some things that are along this spectrum? Like if you're on the left side and you're like me and you're just like I'm gonna sprint, jump, and lift, and it's gonna make me better. And then if you're on the right side, um, and I think how do we right like if I'm on the left side when I'm training, like if I'm in the weight room with my kids, I gotta be on that right side because I gotta know what's going on, I gotta know why we're doing things. Um and then what falls into the middle of that, and then we could talk about that with nutrition too a little bit. I don't know how much we're gonna get out of this this conversation, but I've been thinking about it a lot and uh I wanted to talk about it.

SPEAKER_00 24:04

So I bet you we could get a lot out of it because I want to know when you say you're on the right side, you're the guy with the hoodie on, right? He knows it all, but he he chooses not to buy into it. He chooses to think like the guy on the left side. When you say you have to know what you're doing and why you're doing it, why do you have like why do you say you have to know it when you work with the kids?

SPEAKER_01 24:28

Okay, so this is actually I'll I'll give this example. So Thursday, I go into the weight room. Wednesday, on Wednesday, um, we sprinted and then we did uh we jumped. We might was just jump over something, right? And you know I love to do you know I love that like jump over the foam roller, jump over a box, whatever it is. So we go in and I you know I let them go for a little bit, they jump over an obstacle, they set up some boxes, they're jumping, jumping over them, jumping over a bench, whatever it is, very low heights to start. And then, you know, after a couple minutes, I was like, I brought the foam roller out. Here's the foam roller, and everybody in the weight room was able to do it. And I was monitoring it, they warmed up to it, they sprinted before, like they were primed to be able to jump over this foam roller, right? Um but then I go in on Thursday and I find out that a kid broke his ankle doing this in gym class in peak performance. So this kid breaks his ankle, blows up his ankle doing this. And um, you know, Spectre's telling me this, and I yeah, I kind of said, like, well, did he warm up to it? Like, did he did he start slow? Like everybody that we did this with yesterday started slow because I guess he did it because someone told him that's what we did. Oh, was he not there? No, he wasn't there the day before. Oh, dude. So he just he heard about this from Wednesday night and then went in on Thursday second block and just did this.

SPEAKER_00 26:09

Yeah.

SPEAKER_01 26:10

And I didn't upload a workout on classroom or anything, like completely just heard about this through the grapevine.

SPEAKER_00 26:18

So he was just trying it. Yes. Which, all right, so hang on, pause. That fucking sucks. Excuse my French, but that sucks for that kid. Yes, it does suck for that kid. But also, like, I totally understand. Like, your kids were probably so they probably thought it was awesome. Yep, probably had fun with it.

SPEAKER_01 26:39

Yep.

SPEAKER_00 26:40

And what are you gonna do to your like imagine if you and me did this and Matt wasn't there, and then we saw him the next day, like, yo, bro, we jumped over this foam roller, like you're not gonna be. You wouldn't be able to do it. He's going in there and trying it.

SPEAKER_01 26:55

He's like, You guys jumped over the foam roller?

SPEAKER_00 26:57

And then I can see Matt being like, bullshit, like, watch. Like, I get it as a high school kid that that makes sense. So, one, it sucks, but two, I understand the situation. All right, but continue where you were.

SPEAKER_01 27:11

So, you know, and then he kind of brings up the point, and this is where you know my my juices have been flowing about this idea for a little bit, but then I kind of started to think about it a little bit more because he was like, you know, if we get a if you get a lawyer and the lawyer, you know, asks why why were you doing this? What's the point of jumping over a foam roller? You know, because it's gonna be insurance and and all this and and payouts. So I guess, you know, kid gets injured in school, there's insurance stuff that goes with it.

SPEAKER_00 27:39

Right.

SPEAKER_01 27:40

And it made me think, like, well, I guess, well, why do we jump over the foam roller? You know, it's like to me, I'm just jumping over the foam roller because I know it's gonna make me a better jumper or make me more athletic. But then I have to think about like, well, why? You know, it's it's the idea of like, well, that's that's where like I have to put myself in the shoes of the thinker, the person who knows, and I have to be like, well, we have this external implement that's a hurdle that we have to jump over, and you have to react to the the stimulus, you have to approach it, and you have to move your body coordinated coordinatedly enough to get over this implement and then land safely. You know what I mean? And like I think that that's like that's the explanation. Like, I could just simply say, in my mind, this is why we're doing it because it's gonna make us more athletic. But why is it gonna make you more athletic? Yeah, you know what I mean? So, like that kind of that kind of had me going a little bit where I was just like, Well, yeah, I guess if if someone were to ask me that and I had to like put the hat on of why we were doing something, it can't really just be like sometimes the simple answer is like, yeah, it's gonna make you more athletic, but like then there's the why, you know.

SPEAKER_00 28:55

So but I think also the way you explained it even before you said you had to put the hat on and speak from the right side, makes sense it makes total sense as to why you would do it. You said it was a it was a very right-brained day. You were gonna sprint, you were gonna warm up, right? Yeah, you're gonna get the heart rates up. The goal of the day was to jump over an object because you're working on your explosiveness.

SPEAKER_02 29:21

Yeah.

SPEAKER_00 29:22

So already so far, like if you're presenting this to somebody, you know what you're saying, and then you increase the stimulus as you continue to jump. So you start small, you work up to the middle, and then the the final goal is the the highest stimulus. Yeah, and the goal is to increase your your explosiveness and your coordination, right? So I see what you're saying, right? To be able to be on the right side, but I also ultimately I think the right side and the left side are the same. They know they are, they are. I know that some they know that something is going to help them be a stronger, more explosive, more athletic person.

SPEAKER_02 30:06

Yeah.

SPEAKER_00 30:06

Right? And I think that any way you put it, even if you are the person who doesn't know anything, but you know how it works, you still have a good understanding of what the reasoning behind it is.

SPEAKER_02 30:18

Yeah.

SPEAKER_00 30:18

I think the people that fall into the middle, that's 68% of the bell curve, are the ones who are like so driven by the data and the science, and the people who can't do something or can't wrap their brain around it unless they do the research and find it out on their own and have it make sense to them. Like, those are the people that I think fall into the middle category. I also think the people that are on the left side of the bell curve, the 34% on the left side, they're the ones that struggle with the struggle with the gym or struggle with the idea of working out and being explosive because they kind of understand why they do it, but they can't they don't have a full understanding of how it works. And um sometimes I feel like in this in this world of health and wellness, like if you f if you know too much, it actually hurts you. Right? And if you if you try to figure it all out, like you're never gonna be able to start. Because there's just too much that goes into it.

SPEAKER_01 31:27

Yeah, and I think I think that that's the thing. Like I think the the middle 68 is the people they know enough, right? They probably know just as much as the people on the right, but they they overanalyze it or they they do too much with it, like you're saying. Um like I think that I mean, I don't know how you feel about this. I don't know if we've ever really even talked about this, but to me, like I don't know, I I posted today and I you know I was kind of worried about posting my what I posted today because I was doing a deadlift, but I was I I had some serious spinal flexion going under some some heavy load, and I know that that that upsets people in a lot of ways, right? And like like sometimes when you see the the Belker portrayed and that effect, it's like the left side is gonna be like oh, you know, bend your spine because it's a joint and it moves, and then the right side's gonna be like the same kind of thing, maybe with a little bit more detail and whatever. But then the middle is gonna say, Well, we've been always told all of our lives like your spine is supposed to be straight, so you should never ever move it. And it's like you know, it that there's that majority in the middle where people are gonna say that and then there's the outer ones that um I don't know, I don't even know where I'm going with that. Like you never really know who's who is right or who isn't, I think, in that regard. Like right because I think it in that one too, like when I like when if I'm if I'm teaching a kid how to RDL, I'm not gonna tell them to you're not gonna say around their back, I'm saying rack the bar.

SPEAKER_00 33:19

Right. So I don't know. I don't know what I'm gonna learn about at that point, but listen, the people in the bell curve, the ones are the you have to remember the majority of the people fall into the 68%. Yeah, you know, and then maybe even some of the people that are on the just the cusp of it. But I think the majority of people in the world struggle with understanding health and wellness. And health and wellness is a we'll say it's the giant cloud, and then everything else that falls, you know, what strength, agility, speed, explosiveness, all that stuff falls underneath it. Nutrition, right? Um a lot of people don't know what the hell they're doing. Yeah, they don't, right? And this this kind of leads into the point too of like the people who say that carbs are bad, or carbs are gonna make me fat, or carbs are gonna, you know, whatever. It's like you you don't know what you're talking about. You maybe you've heard something, or maybe you've seen something, and somebody said this somewhere on a name diet, and they didn't have any sources, but they they're they're very famous and they make a lot of money, and they right, and uh, oh well, you know, Betty Crocker says that I shouldn't be eating this many carbs, or Weight Watchers says this. It's like no, like they don't, that's not the that's not the point.

SPEAKER_01 34:43

Yeah, yeah. That majority is always gonna be yeah, they're always gonna be in that anti-carb crowd.

SPEAKER_00 34:52

Right, or they're gonna be in the anti-this specific lift, like, oh, you should never deadlift if you're a woman over 50 because this. Yeah. I think I think that's the thing. It's like you don't know what you're talking about, right? Like the my 50-year-old mom and somebody else's 50-year-old mom are gonna be two completely different people. Yeah, one might one might not get recommended to deadlift because it's they have prior issues or they have you know, whatever it is, health complications. Yeah, whereas another one is like, what why wouldn't you deadlift? You you're healthy, you're strong, you want to have a you know, you want to have a stronger base as you get older. I I don't I don't see any reason why you shouldn't be able to deadlift.

SPEAKER_01 35:33

Yeah, I think that's it right there, right? The middle has a very hard time with uh nuance and specificity, yeah. You know, like they're gonna blanket it. Everything, yeah, exactly. I I think that's the number one thing right there.

SPEAKER_02 35:53

Right.

SPEAKER_00 35:54

If you're somebody who if you're a you know, like we've had this conversation before, if you're a cross-country runner, why would you ever not eat a ton of carbs?

SPEAKER_01 36:06

You need the fuel, your body's losing it all the time.

SPEAKER_00 36:09

You know, if you're a cross-country runner in high school and you see online that you know somebody says, you know, you should be in a calorie deficit, and your carbs should be 0.6%, 0.6 for every one pound, and your your protein should be 1.1 for every one pound. It's like that works for the person that has a nine to five and goes to the gym for two hours a day and walks before you know before they go to work. Okay, they're gonna gain muscle, they're gonna look good, they're gonna work out hard, they're gonna go to their job. You are a high school cross-country runner. Don't do that. You need to be pounding carbs. You should also be eating lots of proteins and and a decent amount of fats, too. But like, why would you ever follow something that wasn't meant for you?

SPEAKER_01 36:56

Yeah, like the cross-country runner isn't gonna be on the same diet for performance that the football player or the basketball player is, right?

SPEAKER_00 37:05

Yeah, heck, even let's go in, let's go inside one sport, right? An offensive lineman is not gonna be on the same diet as a wide receiver.

SPEAKER_01 37:14

No, exactly.

SPEAKER_00 37:16

Right?

SPEAKER_01 37:17

Like, yeah, they're gonna have they're gonna have completely different looks, probably.

SPEAKER_00 37:22

Yeah. I like to to the point of the bell curve, I think the people that fall on the outsides understand that, or they just are oblivious to it and it doesn't matter, right? You're on the left side, you don't know, maybe you don't know, but why, but you just do it because you know it makes sense. And then the people on the right know why, but you know, um, yeah. So I I just think like the nuancey stuff, you you can't blanket statement everything for everybody, right? Michelle and I don't have the same diet, we eat relatively similar, but I'm gonna have more of something and she's gonna have less of something.

SPEAKER_01 37:59

Yeah, yeah. Um yeah, same thing with like with the lifts, you know. It's like watching Alexis squat. Alexis would probably really be beneficial with a I gotta get her heels elevated. I gotta stop. Oh just yeah, right, elevated. And we gotta get a front loaded squat going. She has really long femurs, dude. Yep. Um that's just uh that's uh another to besides the point type of thing. But yeah, I think I think that you know that was really all I wanted to talk about. I guess I just wanted to elaborate on it a little bit more.

SPEAKER_00 38:35

Yeah. Um maybe for those of you that are listening, like just try to be the try to be on the left and right side, you know, do things because they make sense for you. Yeah, don't do things because you see people online or you see things online that tell you to do something or not do something. Like if your back hurts after you deadlift, reassess. Yeah, why does your back hurt? Yeah, weak if needed, right?

SPEAKER_01 39:03

And I I I think that that that is a good point, right? Like you can be on you can be on the left side, but also be smart about it, right? Just because it is like not just because you see something that you do it, like if it doesn't work for you, you gotta drop that, you know. You gotta also find what works best for you, and you know, you know certain things are gonna work, but how do those things that work work best for you? And I think that that's where you have to be able to kind of go in between that left and right side if you're gonna be on those outskirts, yeah. Um, and kind of shift back and forth.

SPEAKER_02 39:36

Yeah.

SPEAKER_01 39:37

So that's really all I had for that one. Do you have anything more to uh elaborate on that, Kev?

SPEAKER_00 39:42

No, I think I just wish I wish in life I could be more I'm gonna try to be on more on the the right side.

SPEAKER_01 39:50

Yeah, no hundred percent. I I think I think I want to get get get over there more and more. But I think I think for me, like I need that hands-on work. So I think the more hands-on I get with the kids, especially this spring and and going in more into the summer, it's gonna be I think every year I get a little bit smarter and learn a little bit something new.

SPEAKER_00 40:07

Yeah, so you know, but just not even in just lifting and eating, like in life, I want to be on that right side. 100%. You know, yeah. And that I think that comes down to like what we said before with the college coaches, like it they know how to make it simple because they know yeah, yeah, you know, they don't stress over what's right and what's wrong, or what this team's doing, or what that team's doing. They're like, okay, we know all this information, how do we make it as simple as possible and not stress about the big stuff in the middle?

SPEAKER_01 40:39

Yeah. Oh, I actually I forgot about this part. Uh the Shippensburg coach, I don't know, this probably doesn't relate too much to the bell curve thing, but he was talking about um, or maybe it does. One of the things he said when he taught when he was coaching defense was he would look at how an offense calls plays, and he the question was always, are you calling plays or do you have a game plan?

SPEAKER_02 41:04

Hmm.

SPEAKER_01 41:04

And I thought that was interesting. And I was like, right, do you have a plan or are you just going out there and calling plays? And uh, I guess from a defensive mind, like that is something I gotta, I'll have to, I will have to take into account this year and look at a little bit more.

SPEAKER_02 41:18

Yeah.

SPEAKER_01 41:19

Um, I think most people have a game plan, they know what they want to do. Yep. I I would be surprised if if I'd be surprised if there are coaches out there that don't really have a game plan week to week, but yeah, definitely something to think about. All right. If you don't have anything more there, you want to do workout of the week?

SPEAKER_00 41:39

Yeah, let's do workout of the week. What have I been doing this week?

SPEAKER_01 41:43

I wanna I want to start building, I want to start giving a workout. Like the podcast. So like each episode will have its own workout that I can put out there and say, hey, if you want to try it, try it.

SPEAKER_00 41:56

Alright, let's do it. Let's do it today. Let's go uh want to do four, let's do five. Let's do a warm-up, main lift, unilateral lift, accessory, unilateral accessory. Okay. Alright, you want we'll go we'll go back and forth. Yeah, yeah. You get three, I'll you get three today, I'll get two today. Okay. So I'll start with the warm up.

SPEAKER_01 42:20

Yep. Um, wow, warm-up. I think I'm gonna go crawls.

SPEAKER_02 42:27

Okay.

SPEAKER_01 42:27

Had the kids do crawls uh the other day. I did them with them because I haven't crawled in a while. Yeah, it's fantastic. I love interacting with the ground. Um and it just it just it just is a nice way to kind of segue into uh something super athletic. It gets you warmed up. You don't have to go too fast or tax yourself, but yeah, uh love to crawl. Also full body, by the way. Yeah, oh 100% full body also just any any form of crawling. I'd say I love those. Uh we do those like catcher stance walks where we really get that shin angle down. Um tempo bear crawls, regular bear crawls, uh lobster walks and or crab walks, so all that stuff is good.

SPEAKER_00 43:13

I think that's so we're crawling first. I'm gonna say that I want to go lowers today. Okay. So we're gonna go three by six. No, no, let's go four by six. Um four by six back squat, eighty, eighty, eighty to eighty-four percent. Um and let's say we're in a ramp up. We're in a ramp up phase. So we're getting we're getting toward we're like four weeks out from finishing the phase, four or five weeks out. So we're getting up to a high, a higher, a higher or a lower rep, but a higher higher volume.

SPEAKER_01 43:57

A four by six what?

unknown 43:59

Four by

SPEAKER_00 44:00

By six back squat. Eighty to eighty-four percent. And we're getting up, we're in a ramp up, so you should be you should be increasing your weight today. And sorry, you're increasing the intensity. We're not increasing the value.

SPEAKER_01 44:21

Okay.

SPEAKER_00 44:22

Alright, so we're crawling.

SPEAKER_01 44:24

Crawling. Back squatting heavy. Back squatting heavy. God, I'm gonna go uh. I think I I think I might have said this before, but I'm gonna go instead of Bulgarians. I'm gonna go with a regular. I did them last week. The regular Zercher split squat.

unknown 44:43

Ooh.

SPEAKER_01 44:44

Heavy. Barbell Zercher split squats. Um and I'm gonna keep the same kind of I'm gonna go with a four set of four, too. Yep. Sets of four, and we're gonna go four by four each leg on that.

SPEAKER_00 44:58

Beautiful. That's great too. One of my favorite things after I left the clusters was being able to being able to do my main lift.

SPEAKER_01 45:09

Yeah.

SPEAKER_00 45:10

A certain rep count, and then drop my secondary lift. Drop the rep count down. Yeah. Yeah. There was nothing worse than back squatting and then having to do like Bulgarians for the same amount of reps. Like my life, you get under that, and you're on the you're like, my life sucks, dude.

SPEAKER_01 45:28

This is then you've done, you know, you're doing gear at 8x5 or 10x4, whatever it is, and you've got you just did 40 reps of squats, right? Pretty solid weight, and now you have 80 total reps of Bulgarians, and you're like, fuck.

SPEAKER_00 45:42

Stimulus is cooked. All right. So we've we've crawled, we've squatted, we've Bulgarian at high honestly at pretty heavy weight. So I'm gonna assume we're taxed right now, and I'm gonna bring reps. I'm gonna bring reps up, but I'm gonna bring the weight down significantly. Um, and I want to get an explosive um lift in. So I want to do um high pull hang cleans at like dude, honestly, uh as fast as you can do it. Like, I don't even I really don't even care about the weight. I think 135 is the minimum. I'll say that. 135 is the minimum. And I'm I'm not speaking, this is a nuance, right? So I'm writing this as if you or I are gonna do it. So if you're somebody who does not hang clean or back squat heavy or or know how to zert your Bulgarian, like this isn't going to work for you. Um back to the point. I'm gonna say three by ten, all your reps have to be extremely fast. Does that make sense?

SPEAKER_02 46:58

Yep.

SPEAKER_00 47:02

Um and you're high pulling, so you're you're stopping the weight of your knees, high pulling your shoulders, and then on the drop down, hopping into angling. You got a you've got a unilateral, or you've just got an accessory.

SPEAKER_01 47:39

Just another accessory. God, I'm gonna go two by ham rap of back extensions.

SPEAKER_00 47:49

Oh beautiful. Absolutely, that would be a that would be a sick workout, actually. Beautiful way to tie it all together. So let's analyze quick before we before we finish it. We'll we'll be we'll be right side right now.

SPEAKER_02 48:07

Okay.

SPEAKER_00 48:08

Right. So we just hearing it, that was very left side of us right now of the bell curve. We were both just like, wow, this is gonna be sick. Right? Because we're gonna lift, we're gonna have heavy weight, we're gonna be moving fast, and we're gonna have uh a burning stimulus at the end. So let's be right side and explain why it looks good.

SPEAKER_01 48:29

Well, the crawl series, yeah, we're gonna get that interaction with the ground. Um you're gonna get, like you said, the full body, we're gonna get our arms moving, we're gonna get our core going, uh, hips, all of it. So the crawl series is just a good way to kind of, and especially if you are a um, I think a field or court sport athlete or someone who you know and uh enjoys that stuff, it's a good way to kind of uh build some, so to speak, contact prep um and get ready to kind of engage with the ground or or whatever it is. It's very light contact prep, but I think it uh there's some some value there to it. For sure.

SPEAKER_00 49:14

Yeah, and then back squat. I mean, back squats beautiful thing, very high stimulus. You're you're gonna get the blood flowing for sure. Um, but you're also doing it 80 to 84 percent of your max back squat. So it's applicable to everybody. Somebody who has a very low back squat can also still be able to do this workout um and get the strength stimulus out of it. Um so yeah, your your your quads, your lower back, um, your upper back, and then also just overall posterior, you your your butt, your hemis, and your your calves are gonna be you're gonna get a great stimulus workout just from hitting back squat. Yeah. Um, and then f you know, following the the crawl series, you're gonna be you're gonna be primed and ready to go.

SPEAKER_01 50:05

Yeah. Um I mean, just in general, I like kind of getting that unilateral stimulus right after the bilateral stimulus, and barbell zercher splits, you know, you're gonna get a you're gonna get a lot more engagement from your your core um there with the Zercher. You're gonna be in a really good position. Um and you can load it up pretty heavy. It's another it's another thing that that kind of um I you know I hate the word, but it's functional. You know, you're gonna be practicing holding something in the front of your body. Uh so that's really that one is really it for me. I mean, we're gonna get you know, for from a from a sprint perspective and an athleticism perspective, you know, we do a lot uh on one leg, you know. So zertures are always gonna make you or not zertures in general, uh split squats are always gonna make you stronger, um, a stronger sprinter, um, stronger in change of direction. So that's that's a big reason to do anything unilateral heavy. Nice.

SPEAKER_00 51:15

Um hand cleans next. Well, um you know, front pull hand cleans. They are not necessarily a lower body workout, but I like having hand cleans on a lower day because you do engage your legs, but the explosiveness factor is going to be the best part from this. Your body's already cooked, you just did squats, you just did Bulgarians, you you're you're limping to the finish line here, right, to finish your workout. And now you get to lower the weight, you get to explode, and I think it emulates a lot of athletic sport um situations, right? Like I think about a football player, or I think about a basketball player, you know, you you exert yourself so much, and then at times you have to be able to explode without that exertion force, right? You're not gonna have a ton of weight bearing on you all the time. You've got to be able to explode, right? So the same cleans are gonna help you move weight, but you're also gonna be able to practice your explosiveness, which I think is great, especially when I'm dog tired. It's nice to get the heart rate back up and uh and get the blood flowing a little bit more.

SPEAKER_01 52:31

Love it. And then back extensions, man. I don't even I think I'm gonna stay on the left side for this one. They're just gonna make your back stronger.

SPEAKER_00 52:38

Gonna make you stronger.

SPEAKER_01 52:39

That's just that it just is what it is. Like whether you're the smartest person in the world or you're the dumbest, back extensions are gonna make your back stronger. Um you're gonna get those back abs that that people get. Uh just gonna protect you. You know, we use our back for a lot of things, you know. We the especially in athletics, it's very underrated how much we use our lower back, how much it bends, how much we use our spine. So I think back extensions are just one of the greatest things that you can do. I will die on that hill. So I'm always gonna do them. They're always gonna be in somehow. Love it.

SPEAKER_00 53:14

That was a good workout, man. Good job.

SPEAKER_01 53:17

We're gonna put that one out there. It's gonna be. I hope someone does it and gets back to us. Yeah. Well, Kev, this was good. Um, finally get Martin on this week, right? Again. So he's coming back.

SPEAKER_00 53:31

Uh, you got anything else you wanna get out there? I think overall that was great. And then anybody who's listening, I'm gonna say it for myself too. Let's get after it this week. Get some nice weather. Yeah, get the spring, get the spring feelings up a little bit, start to shake off that seasonal depression. Time to work.

SPEAKER_01 53:52

I'm excited to hit legs outside, dude. I haven't hit it's been a while since I've gotten a leg workout in outside. I think I haven't gotten one in since like Christmas when the gym was closed, and I did it at the garage. But it's been it's been uppers a lot of the time outside. So I'm I'm excited to get get outside on Tuesday and and hit legs because I know it's gonna be beautiful. So yeah, let's get back. Well, good conversation. We'll see you guys for episode 12.