Kyler Brown

I didn't work out for two weeks because you get muscle atrophy. If you don't work out for two weeks, we go backwards.

I didn't work out for two weeks because you get muscle atrophy. If you don't work out for two weeks, we go backwards.

Yeah, I think the best way to answer that is more principle-based. So I think number one is we behave in a three-dimensional space. So this idea of only doing calf raises, my toes pointed straight ahead, insufficient. Because to your point, there's gonna be moments where my toes are out or one toe is out. So we wanna do all these strength exercises in multi-planes of motion.

Yeah, I think the best way to answer that is more principle-based. So I think number one is we behave in a three-dimensional space. So this idea of only doing calf raises, my toes pointed straight ahead, insufficient. Because to your point, there's gonna be moments where my toes are out or one toe is out. So we wanna do all these strength exercises in multi-planes of motion.

And that doesn't mean even in a static position, but that's like a lunge, lunging to the side, lunging backwards. You want to train in a three-dimensional space, number one. So all of your training should account for that. If we're just doing bicep curls and calf raises, it's like I'm on these railroad tracks, but the minute you make me go sideways or rotate, it's trouble.

And that doesn't mean even in a static position, but that's like a lunge, lunging to the side, lunging backwards. You want to train in a three-dimensional space, number one. So all of your training should account for that. If we're just doing bicep curls and calf raises, it's like I'm on these railroad tracks, but the minute you make me go sideways or rotate, it's trouble.

So three-dimensional, number one. Number two would be to get motor unit recruitment, to really make sure that those muscles are firing, you need to do really heavy loads or things that are really fast to get that nervous system to like wake up and respond. The problem with that is not a lot of us are ready for that. So what you usually start with is really long hold isometrics.

So three-dimensional, number one. Number two would be to get motor unit recruitment, to really make sure that those muscles are firing, you need to do really heavy loads or things that are really fast to get that nervous system to like wake up and respond. The problem with that is not a lot of us are ready for that. So what you usually start with is really long hold isometrics.

So we put you in these different positions and find ways to resist that and pull and create stiffness and remodel those tendons. So we're essentially making those parts ready to start going into the danger zone that is explosive powerful movement. I shouldn't say danger zone as much as I should say like a higher ask. Yeah, risk zone. So heavy overcoming isometrics, they call them.

So we put you in these different positions and find ways to resist that and pull and create stiffness and remodel those tendons. So we're essentially making those parts ready to start going into the danger zone that is explosive powerful movement. I shouldn't say danger zone as much as I should say like a higher ask. Yeah, risk zone. So heavy overcoming isometrics, they call them.

One of my favorites is that mid-thigh pull. It's kind of a standard in the sports science world where you have a bar and you basically calibrate the machine to where the bar is about the mid-thigh and it's almost like the very top of a deadlift and you just pull, but the bar doesn't get to move.

One of my favorites is that mid-thigh pull. It's kind of a standard in the sports science world where you have a bar and you basically calibrate the machine to where the bar is about the mid-thigh and it's almost like the very top of a deadlift and you just pull, but the bar doesn't get to move.

And the sensory input is like the force decks and they're measuring your balance, your force and all these other cool metrics. But holding that over time, we're now isometrically loading the heck out of my grip. You're loading the heck out of my shoulders. We're getting into my feet, my quads, my hips, and I'm just holding that for time. That sets all these tendons up.

And the sensory input is like the force decks and they're measuring your balance, your force and all these other cool metrics. But holding that over time, we're now isometrically loading the heck out of my grip. You're loading the heck out of my shoulders. We're getting into my feet, my quads, my hips, and I'm just holding that for time. That sets all these tendons up.

And you just do this with a super, super heavy loaded bar that's too big for you to lift? Not necessarily. You can actually do an empty bar, but you pull it up against the safety bars of the rack or something like that. Isometric thigh pull is the thing to look up.

And you just do this with a super, super heavy loaded bar that's too big for you to lift? Not necessarily. You can actually do an empty bar, but you pull it up against the safety bars of the rack or something like that. Isometric thigh pull is the thing to look up.

But there's a lot of ways to load these heavy isometrics because that gets your tissues ready and you build that up over several weeks and that tendon adapts and now it's ready to resist force. And then the way you bridge that is you start doing deloaded plyometrics.

But there's a lot of ways to load these heavy isometrics because that gets your tissues ready and you build that up over several weeks and that tendon adapts and now it's ready to resist force. And then the way you bridge that is you start doing deloaded plyometrics.

So now maybe we do some sort of like a band assisted pogo where I'm actually pulling on a band overhead, pulling down on that band essentially lightens me because the band's gonna pull me back up. And now I get to train that speed and that quickness through the ground but it's not my full body weight. And so that's a great way to bridge from, okay, now I've got the parts ready.

So now maybe we do some sort of like a band assisted pogo where I'm actually pulling on a band overhead, pulling down on that band essentially lightens me because the band's gonna pull me back up. And now I get to train that speed and that quickness through the ground but it's not my full body weight. And so that's a great way to bridge from, okay, now I've got the parts ready.