Ep. 38: Spike Camp – Bulletproof Your Body for the Mountains

00:00:00
Speaker 1: I actually think a lot of I would say a lot of people probably under prepare. And then they do go out and they hike for eight ten miles a day, maybe for five or six days in a row.

00:00:12
Speaker 2: They go all, why is my back hurts?

00:00:14
Speaker 1: Say, well, you haven’t trained in those shoes, you haven’t walked that far, if you haven’t worn a pack that heavy, so like, yeah, of course your lower back hurts. You’ve been carrying forty pounds every day out here.

00:00:27
Speaker 3: The stakes are real. Effective preparation starts with fitness, but it requires so much more. This show explores the tools, knowledge, resilience, and skills needed to be ready when it matters the most. Join me Rich Browning as we apply the decades of wisdom I’ve gained through training and competition to hunting in the back country. This is in Pursuit, brought to you by mounta Knocks.

00:00:57
Speaker 4: In collaboration with Mayhem Hunt.

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Speaker 3: M All right, does that mean go Dodds ready set go?

00:01:06
Speaker 4: All right?

00:01:06
Speaker 3: We have there is a Spike camp, but we have a special guest on our Spike Camp from the inside.

00:01:13
Speaker 2: Yeah, an inside guest, inside guess.

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Speaker 3: Usually on we alternate between just us on Spike camps and then we have a guest, but you’re one of us and a guest, so it’s like a bonus episode.

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Speaker 4: And one and one A J Anthony J.

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Speaker 3: Wilkerson, full government name, longtime listener, first time guest. Uh Aj has been with us for a long time. AJ is an athletic a t C.

00:01:40
Speaker 4: What is what?

00:01:40
Speaker 3: Athletic trainer? What is ATC or athletic training certified? An ATC stands or l a T license athletic trainer.

00:01:49
Speaker 2: Nice, you’re both.

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Speaker 3: You gotta get both, Okay, nice, but you’re not a doctor athletic training.

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Speaker 4: I can’t just get a certification. AJ has been with us.

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Speaker 3: For a long time, trained with us for a long time before going to AT school.

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Speaker 4: Yeah, that’s like training school.

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Speaker 3: And then has been runs nine thirty one performance out of the Gym, works with a bunch of athletes, works with members when they have stuff going on, and uh, I just thought it’d be a good episode and just talk about getting stuff ready for being in the back country because you don’t want it.

00:02:23
Speaker 4: You can’t really prevent injury per se.

00:02:25
Speaker 3: It’s it kind of we kind of gotten rid of that prevent.

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Speaker 4: Yeah, it’s more of like pre prehab.

00:02:32
Speaker 3: You want to be as strong as possible in case you get injured, so you can come back quicker, or you might mitigate a little bit of like if you have the stability or the strength in your shoulders if you do fall or you know those.

00:02:43
Speaker 4: Types of things. That’s that’s what I’ve kind of pushed on here.

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Speaker 1: You know, I think, well, and you have the same we pushed uh, like in our crossuit movements, like strength and all of your range of motion.

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Speaker 2: Yeah, so and that’s the same thing.

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Speaker 3: Yeah, it’s like with any exercise program, like there is a risk for injury.

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Speaker 4: Yeah, no matter what you’re doing.

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Speaker 3: It doesn’t matter if you’re playing sport, if you’re hunting in the back country, whatever it is, Like you turn an ankle step on a rock the wrong way, like stuff’s gonna happen, right. It’s more so like your training should start to develop that strength and stability to be able to withstand some of those.

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Speaker 2: Things in some of those weirder ranges.

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Speaker 4: I guess.

00:03:19
Speaker 1: Yeah, it’d be the I mean, it’d be the same thing if I did bicep curls in the in this quarter and then when you tell me that I need to carry something with a straight arm.

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Speaker 2: You’re like, wait, I’m alway straight.

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Speaker 4: I’ve only trained that.

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Speaker 1: Yeah, And so you’re like, well, I need to straight my arm and then or like we’ll say draw my bow back, like I only do half rows and you tell me I need to go from here all the way open, Like, well, I’ve.

00:03:39
Speaker 2: Never even done that.

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Speaker 4: I’ve never hit that range of emotion.

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Speaker 2: I would say you’re more likely to be injured in a range you’ve never trained it.

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Speaker 4: Yeah. Yeah.

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Speaker 3: And also if you are repeating that same movement over and over and over, you want to balance out the other side, so you just don’t have been balance it. You know, with hunting and what you guys are doing in the back country, it’s like there’s a lot of repetitiveness nature of that hiking, rocking, and then just drawing your boat repetitively in.

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Speaker 4: The same positions.

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Speaker 3: So yeah, I think at some point we’ll talk on here about like balancing both sides out because I feel like a lot of the rotational people like golfers, baseball players, softball players that I work with, they only want to train like their dominant side.

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Speaker 4: Ye yeah, so for.

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Speaker 3: Them, like a big way to mitigate other injuries is like because your body’s so good at compensating that you will start to like develop those compensations if you don’t train the other side, Rich Frony.

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Speaker 4: That would be me.

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Speaker 3: I was just I E. I wouldn’t say that it’s a training only one side. It’s the training around injury.

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Speaker 2: Yeah.

00:04:45
Speaker 4: It may be a volume issue.

00:04:46
Speaker 1: Yeah, Yeah, there’s there’s a roadblock, and instead of like stopping, it’s like I’m just gonna the road is just gonna develop this way.

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Speaker 3: Now, cross fit is inherently safe. Competing and CrossFit is totally different.

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Speaker 2: It’s true. I mean, that’s true. I’d say about any.

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Speaker 4: I wouldn’t say safe. Nothing is safe. Sitting on your couch isn’t even safe.

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Speaker 2: It’s it’s inherently good for you inherently.

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Speaker 1: And then competing, probably the highest level of any sport is inherently bad for you.

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Speaker 2: Like that’s a good blanket term.

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Speaker 4: I would agree with that, all right.

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Speaker 3: So our producer Dods came up with some questions and just some stuff. You know, Dodds, I believe you in the past have had a ruined hunt from an ankle injury. Yeah, that’s why this was so specific.

00:05:32
Speaker 4: What how do I fix wreck?

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Speaker 2: A bike.

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Speaker 5: Yeah, I fell off the motorcycle. Well I didn’t roll my ankle.

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Speaker 2: Or anything like that.

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Speaker 4: I just snapped it in half.

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Speaker 5: Film and ride a dirt bike at the same time. And those things don’t really go nice go, But that’ll do it. I know that that definitely ruined the season. Yeah, I ruined it. But I was popping eight hundred uh milligrams. I’d be profen four times to day. Yeah, I was definitely o ding when I’d be profen trying to still do my job because I had a job to do as we did it was hunting. I was trying to do my job as the filmer.

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Speaker 4: Yeah, that was tough.

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Speaker 1: Well, and then that’s what Rich said about you may not be able to prevent obviously you can’t prevent something like that falling off, but you can these are tools.

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Speaker 2: We’ll give you some tools to help you get back sooner, is the idea.

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Speaker 4: But the reason I.

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Speaker 5: Did put those that question up top there is because as when I was a guide, the number one injury that happened out there that just like, hey, we got to go back. Someone rolled their ankle ll Yeah, And I personally sometimes do roll my ankle a lot too.

00:06:39
Speaker 3: So I’m curious, selfish, selfish, and we can What we’ll do is we can talk about this stuff and a lot of it’s gonna be tough to really explain, and we can do some videos post and put them on social for you guys to watch and check out.

00:06:54
Speaker 4: So a j I’ll just want not roll their ankle get more atholtic.

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Speaker 3: Now, I feel like, you know, for a lot of that backcountry stuff, like you know, we kind of mentioned like side hill walking, walking up and downhills like, so yes, you may roll your ankle a lot of the times, but it may not be from an ankle issue.

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Speaker 4: It may be stemming from something else.

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Speaker 3: Right, maybe you’re just undertrained and you haven’t gotten yourself in those positions before. But you know, kind of what I like to work a lot into is a lot of single leg stability work, so you know, doing like Bulgarian split squads, single leg rdls, you know, any kind of single legs stability movement where hey, my my glute, my quad, hamstring, lower leg, calf solius and then those small intrinsic ankle muscles stabilizers are having to work together. And so I feel like, you know, if you’re on uneven ground. Like that’s where the ankle kind of comes into play a lot more because you know, whether you’ve had like reoccurring ankle sprains and you’ve started to develop like let’s say you’ve been you played sports and then you got into hunting and and you’ve been out there and you’ve rolled your ankle multiple times, you can start to develop like chronic ankle instability. If you don’t do the rehab. After you do that, then those ligaments just kind of stay stretched out. And so getting those muscles everything pulling together around that joint to start kind of centering the joint to where it needs to be versus like stretched out a little bit more. So, I think a lot of people like they start to rely on like stretching and they’re like, oh, I can stretch this away, No, instead of like activation and training it and getting things stronger around it. What about some like not like skater hops, I guess what you would call like a lateral but not a you’re not jumping super far, but at least you’re landing on that one foot, yeah, and trying to stabilize.

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Speaker 4: Yeah.

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Speaker 3: So what I was thinking without buying something you know, obviously you can buy those mats. We have a couple of those mats out here that are like we use them for hand stand push ups too.

00:09:01
Speaker 4: But yeah, they’re pretty cheap. They’re I think twelve to fifteen bucks, but just really the sauce.

00:09:06
Speaker 3: The phone pads, yeah, I think they’re on Amazon for probably like fifteen dollars or something like that, and they’re just like a little twelve by twelve square pad yep. And I’ll use that a lot of the time, like just doing time under tension holds, like having somebody stabilize on one leg and you can play around with a lot of different positions. Add some cardio to it, exact stand on it, yep, you get out of it. So you’re not just wasting your I don’t want to say wasting your time with but you can get more bang for your buck exactly. And you could do some of those Bulgarian split squats on it on it, do some of those rdls on yeah, just to add some stability to and the other thing with like training single leg stability. A lot of the athletes that I work with, I’ll hate I’ll have them take their shoe off and let their foot interact with the ground because I think, you know, for hunting, a lot of people are wearing a big kind of bulkier boot maybe or I know, you know, obviously Vivo has that style of boot that’s a little bit more interactive with the ground. But even that, like take your shoe off and like when you’re doing Bulgarian split squats or single leg rdls, like have your foot interacting with the ground and that way you can fill those foot muscles, like actually having to stabilize and work a little bit harder than relying on a bulkier shoe to kind of help you stabilize. I think that’s a good point too, is get a good shoe or good boot that you know is stable for what you’ve got going with the country, the type of terrain you’re in, and get used to that boot, train some in it. You know, we’ve talked about that before you go on a boot from a blister perspective, but also from like what your foot’s gonna do and react. I and obviously now Vivo pays us, but previous to them paying us, I use and still use the tracker and they do have an insulated one, and you know, we kind of got we were up in some some avalanche shoots, and they were like, you’re gonna hate those boots up here, blah blah blah, And yeah, it’s all I train in, so my feet are used to these too, But man, I just I’m more I am pretty prone to turning an ankle just because my ankles are popping and cracking in all times. The ligaments are all stretched out, and so being closer to the ground, I might get a quick little turn, but it usually being so close to the ground you’re not one. Yeah, your reaction time is better to it.

00:11:24
Speaker 1: And then also and those the trackers are some of the most supportive ankle boots I’ve actually worn. Like it so much so of you time tight. It’s like hard to go downstairs.

00:11:35
Speaker 4: Yeah, because you’re so locked in.

00:11:38
Speaker 1: You’re like, that’s kind I mean, that’s kind of good, especially if you’re gonna be hiking a lot and you’re going up and downhill. Really you can really just like push into them and they’re really you get a lot of pressure back, so you’re not your ankles aren’t having to do as much work. Well, you’re saying about the phone pad, I like it’s almost like level one would be like doing it on the flat ground, like doing Bulgarian split squads rdls, maybe unweighted starting and then maybe adding some weight, I would think, and then maybe adding weight and doing on the on the phone.

00:12:11
Speaker 2: Half bawl.

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Speaker 4: Yeah, that would be like the most.

00:12:14
Speaker 1: What would see see because I’ve always thought like the phone pad would be like more of ankle stability, and then when you go to the on the ball would be more.

00:12:20
Speaker 2: Like yes, which I think both are good.

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Speaker 3: I guess depends on which side of the bosu ball side. If you’re on the flat side, it is yeah, hip, and then if you’re on the ball side the ball an explain what the bos ball is in case, it’s like a half so it’s got a flat side on one part and then the other side is kind of like a dome over the top, and it’s kind of like a like the yoga balls, and it’s basically half of like one of those cut in half and then placed on like a solid surface and you can flip it on either side. You know. I think sometimes people get a little bit like gimmicky with those things and like like warm up. Yeah, Like I would definitely not use it in terms of like, hey, I’m trying to load this heavy bulgarian sweat squatter like RBL and do that, like, there’s your risk of injury on that sea probably gonna go.

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Speaker 1: Up, and you need to if you are going to try to add load to that at all. You need to build there for sure.

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Speaker 4: Yeah.

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Speaker 3: And but using it as a warm up or an accessory movement, like you could pair that with something else, like you know, kind of do like a super set of like Okay, I’m gonna I’m squatting over here, but then I’m gonna go do this single leg hold yeah, on top of my squad or whatever you know movement that you’re doing. I think it’s just a good accessory piece that you can get good ankle stability, good hip stability to work together.

00:13:39
Speaker 1: The one thing that I’ve been using a lot lately personally is like isometrics. In all of the all the positions, do you do you find those effective? And if so, like where where do you put those into like a protocol for wine?

00:13:52
Speaker 4: Isometric?

00:13:53
Speaker 2: Oh, isometric?

00:13:54
Speaker 3: Yeah, Yeah, I mean isometric is you’re not moving through a range of motion, You’re holding like time under in a partial range of motion, and so you may like you know, you could go down into the bottom of a squad and just hold there for thirty seconds.

00:14:07
Speaker 4: That’s an isometric, right, A wall sit would be a nice wallsit.

00:14:11
Speaker 3: Yeah, So anything where like you’re not moving through, like if I was just kind of pushing up against the table right here, like I’m doing a bicep curl isometric. There’s time under tension. And so I think with those people don’t probably dose them correctly. Like I make people go like almost nearly to they don’t make them hard enough. Usually don’t make if you’re not like shaking by the end of it. And like I usually what I’ll tell people is like on an RP scale, this needs to be like an eight to a nine, or when you’re holding you’re like I can probably go five more seconds and then I’m gonna fail.

00:14:47
Speaker 4: Like that’s how hard it needs to be.

00:14:48
Speaker 1: Because what I’ve heard is that the longer you do it, the more activation you get out of there, you get more recruitment.

00:14:54
Speaker 3: Yeah, and and I mean you’re not going to get the same strength component as you would take in your body through a full range of motion. But especially if you’ve got some kind of injury, you’ve been dealing with something in the past, and you know, doing heavy squats or whatever it is kind of bugs your knee. Let’s say, then starting with an isometric would be a good place to go, like doing a single leg wall sit or a double leg wall sit or that Bulgarian split squat. Just hold in a mid range portion on that. It’s a good place to start until like you know, knee starts feeling better and then you can like tempo your way out of that. And so that’s that’s another big thing is like people laugh, and that’s where you know, we’ll get into like the eccentric training, Like especially with downhill rucking, packing out is a big component of it, but adding tempo work into your daily, weekly kind of progressions would be highly beneficial. Yeah, I think it’s really good. That’s where we were going. I was going to take it next after the isometric. You know, there’s three different phases. You have the concentric, so think bicep curl if you were curling up, that would be the concentric where you’re shortening, shortening the muscle, and then the ecentric would be the d cell. So I’m working against the muscle’s lengthening. I’m working against to slow it down. There’s a ton of benefit in rehab if you have a tendon mostly just tendons overloading that tendon with the e centric and really trying to hit a tempo and then you know, the concentric is whatever you can do tempo concentric as well. But I’ve noticed if I have something tend tony, you know, even a tennis elbow, shoulder thing, whatever, and obviously talk to a healthcare professional, make sure. We should probably should have prefaced that at the beginning, like if you have anything going on, yeah, now be careful and just everything needs to be checked all the time. I mean, if I did that, then I’d be at the doctor every single day. And Gretor, we’ve been doing this for twenty years now, so we have a pretty good handle on it. But yes, if you know that, oh you know it feels tend toy tendonitice, then e centrics are really good, yeah, to help with that. And heavy, yeah, real heavy. Yeah, it doesn’t have to be like not light and a ton of reps, like it can just be heavy and slow.

00:17:10
Speaker 4: Yeah.

00:17:10
Speaker 3: Your tendons love load, yes, and but they get it’s kind of like the fine line between the two. It’s like, you know, you can overload by doing too much and going too heavy and then your tendon gets irritated from that and then you know, but if you’re if you’re trying to rehab, and this is where like the rehab community doesn’t do a great job like traditional pet stuff is like we ask athletes or people that are rucking, like you know, packing out one hundred pounds of gear to go in and just do like two pound ankle weights on something. It’s like you’re not overloading your tendon enough to make any sort of change. So, but it is a fine line between doing too much and doing too little. And kind of what the parameters that I give a lot of people is like a twenty four hour clock and so it’s like, okay, I do I do my workout for the day, and then I do my maybe I’ll do some rehab prehab stuff whatever it is that night into the next day. Like if it resets your pain, discomfort, whatever you’re having, If that resets back to your baseline twenty four hours later, you’ve loaded the correct amount. If it stays irritated for twenty four hours or more, we probably overloaded it a little bit too much and we can just adjust the next day and keep going from there I was.

00:18:32
Speaker 2: I guess I was gonna ask.

00:18:33
Speaker 1: So let’s just say you have somebody who is going to the back country, how would you prepare them? Well, I guess give us a little bit of a protocol of you of what you think you would prepare them.

00:18:46
Speaker 2: We’re talking mostly ankles.

00:18:48
Speaker 3: Yeah, ankle, I think we can transition. We’ve talked to a bunch of ankle. We’ve talked kind of that side hill. Side hill is tough. You could do some lateral sled polls, which might help with the lateral box step up later, but still, man, it’s not gonna replicate the same walk in side hilling might be the most uncomfortable, miserable thing there is. It just happens in something you got to get used to. I think you can prepare the ankle and prepare for that stuff, but your feet just being in that position. One more thing on like the side hill ankle thing. What I’ve like, I’ve I’ve got a couple people I’m seeing right now that are played basketball, had a you know, an ankle injury during the season, and we’re kind of getting them back into playing again.

00:19:28
Speaker 4: So what all have them do?

00:19:29
Speaker 3: If you have a slat board? I know, obviously everybody doesn’t have a slat board, but if you have like a plate at the house, you can stack that plate up where it’s on like an angle and then put your foot. Now, start on a lower angle, especially if you’ve had a recent ankle sprain, but you could do like a reverse lunge or a single leg rdl with your foot at that angle, and it kind of retrains your body to get used to that. Like, yeah, your body’s a protect mode where it shuts everything down past a range of motion. It’s gonna get step around it. But you know, I think a lot of people get they get focused on like, oh, I don’t need to push my body and back into that range of motions. I know, like you’re gonna step on stuff out there, and just it control it.

00:20:15
Speaker 4: As much as we can. You want to train through it.

00:20:18
Speaker 3: So so we’ll go ankle up to knee. Obviously squatting hip and knee if you can. Because the weak point in all of this is going to be the knee. And so it’s not one joint, the joint that doesn’t it moves the least. It’s a hinge where the hip can rotate around and do some things. The ankle can move in a bunch of different ways, So the knee is usually where everything kind of pinpoints. And so I mean, if you can strengthen everything below the knee and everything above the knee, you’re usually gonna be in a pretty hip position. But say all that to say, all right, so why do why do knees hurt so bad going downhill?

00:20:52
Speaker 4: Yeah?

00:20:54
Speaker 3: I mean you hit on the east center portion right like that when you’re walking downhill, especially, you got a load on your back, you know, even if it’s twenty exactly, and even like I mean we said we did the twenty four hour run, going downhill was the hardest portion because your quads and everything are so blown up already. But it’s the eccentric breaking portion of it. And so what your quad is having to do is when you’re walking downhill, you’re trying, your quad is lengthening out right, And so then eccentric loading is the most pressure that you can put on a tendon or a muscle because it’s getting lengthened out, which is not its strongest position, right, So it’s getting lengthened out under an excessive load. And so then you got the momentum of the hill bringing you down and then you’re trying to put on the brakes to slow you down.

00:21:44
Speaker 4: The weak point is that tendon. Yeah, it all comes down to the quad and.

00:21:49
Speaker 3: Yeah, so in your training, they’re like if if you, if you’re somebody that struggled with my knees, blow up, my knees hurt when I’m walking downhill, whatever it is, I would start with controlled eccentrics into your training. So whether that’s like I’m up on a box, start with like a six to a twelve inch box and just do like step downs where you barely tap your heel down to the ground and you like control.

00:22:16
Speaker 2: That standing here, this foot goes down, taps, taps and.

00:22:20
Speaker 3: Coming back and let your knee he pushed forward over your toe. Yeah, like ship the hips back, the knees overtoes. Guy like he’s there’s some good stuff. There’s some good stuff, and it’s like it’s getting people not to be because it was like the old coaching term of like don’t let your knees go over your toe. And you’re like, well, have you ever walked down steps? Yeah, it’s like it happens every time, right, So in a strengthening position, yes, let those hips go back. You can use the glute a little bit more. But then but then we can get into the femur length and sure how people have to squat and what they have to do.

00:22:50
Speaker 4: I think there’s this old school like, oh, you you.

00:22:52
Speaker 3: Know, you weren’t allowed to go below parallel, you know back when, yeah, back an exercise science. I mean yeah, Lebron Bell, Oh yeah, I mean you don’t go old school. Yeah, but you I mean you look at toddlers, you look at anybody else below parallels where they live.

00:23:08
Speaker 4: Yeah.

00:23:09
Speaker 3: Yeah, I think it’s like we lose that. Yeah, And you want to have like the control and the stability to work into those ranges of motion. But the more that you do it, the more comfortable you will get. Like and that’s the thing with like mobility. Yes, mobility is important, but if you also take your body under a little bit of load and I just doesn’t mean like load up three hundred and fifteen pounds in the barbel and like force yourself down into.

00:23:32
Speaker 4: A position a yeah.

00:23:34
Speaker 3: But the more that you do it, like strengthen through that motion, like an overhead squat. For me, when I first started across it at ninety five pounds, was nearly impossible. But the more that I did it, the more that I just worked on that position, like my hips opened up, my ankle mobility got better, And I wasn’t somebody that just like stretched a lot, right, It was just like getting yourself into those positions. But yeah, so doing eccentric.

00:23:59
Speaker 4: Work cords, sled drags a good Yeah. Yeah for your.

00:24:02
Speaker 3: Quads, just slowing everything down, making your quad time under tension work and challenging different ranges of motion through that, whether it’s a.

00:24:12
Speaker 4: Split lunge, tempo slant board.

00:24:14
Speaker 3: Yeah, squads, just step downs and like or if you’re doing box step ups and you’re doing like maybe accessory for that once you do a box step up. What I tell the people that I work with, like, hey, the way down is just as important as the way like controlled that decent back down and that like that’s gonna make your your quad is getting lengthened out. You’re pushing your knee over your toe and that way, like you’re kind of training that same motion of walking downhill. It’s hard to replicate walking downhill, especially with a heavy load on top of you, but doing these sort of things like where you’re training your quad to be able to load eccentrically.

00:24:51
Speaker 4: That’s really bullgain and split squadhill as well.

00:24:54
Speaker 1: I think the it’s not it’s I wouldn’t say it’s new research, but it is probably new to most people at least it was to me that like when you think about going to the gym and lifting, you think about getting let’s just use a squat for example.

00:25:07
Speaker 2: It’s easy.

00:25:07
Speaker 1: You think about getting the weight back up. So whatever I can get down, I will get back up, and I’m gonna go up fast. And that’s the strengthening portion of the exercise. The concentric is what we’re talking about as you’re coming up, and that’s actually probably not the least actually might be the least important, especially if you’re trying to come back from injury, coming down maybe holding and then coming up, Yeah, probably a third. And then also it’s actually builds the least muscle too, So if you’re actually trying to build muscle too, the eccentric is where that is going to happen. During that lengthening portion, you’re gonna get the tendon strength as well. So the eccentric, would you argue.

00:25:41
Speaker 3: Might be more important, Yeah, it depends too on your sport and what you’re trying to do for sure. For sure, Yeah you’re trying to be fast if you’re trying to you know, but I would say you need to train both.

00:25:52
Speaker 2: Yeah, No, you do need to train both.

00:25:54
Speaker 1: I guess I’m talking specifically somebody who’s kind of trying to come out of an injury or trying to Yes, hell, I.

00:25:58
Speaker 4: Would say, yeah, you can control the control the intensity.

00:26:01
Speaker 3: Yeah, then yeah, you can talk more like into like okay, like if you’re going for more like power versus strength versus like, you know, just stability, whatever it is. But like for your average person like that may be hunting or whatever it is, Like, yeah, you want to train both, Yeah, but your emphasis might your emphasis maybe need to be control and controlling that eccentric portion more than anything.

00:26:26
Speaker 1: And then on the concentric just because I’m interested honestly obviously, like he’s saying, for like athletes, the concentric is is very important because they’re training that explosiveness coming out of whatever position they’re in.

00:26:38
Speaker 2: Is there ever a time to do that slow as well?

00:26:40
Speaker 3: Or I mean I think with it if you’re dealing with something like injury wise, that would be another like yeah, it’s time and your tension. Like I said, your tendons love to be loaded, right, and so if you’re making them work harder in both positions. But that’s where you just have to, like you have to adjust your reps on because if you’re doing like a three second descent into a three second ascent up painful, it gets painful. So you’re probably not gonna be able to crank out twenty reps on that and you may not be able to load it as heavy. But I mean that’s where like we’ve we do a ton of BFR training to like blood flow restriction, and that’s another area that was so painful.

00:27:20
Speaker 4: I thought I made rich crowd one day.

00:27:22
Speaker 3: It’s like it was, you didn’t cry, I want but we’re doing those Toboto squats of that. He was sweating so much.

00:27:30
Speaker 2: It’s so bad.

00:27:31
Speaker 4: It’s I’m sweating blood. I know what Jesus felt like. That was awful.

00:27:38
Speaker 3: But to this point on the concentric, yeah, if you are injured and you are retraining your brain, you have to have the time. You have to have that time in those range of motions, and your body’s gonna want to get away from that place where it was where it did get injured. So you’ve got to retrain. I mean, I think I’m constantly retraining my anytime new growth forms in there. We’ve got a lot of we got ankles, we went knees hips, we’re talking, we talked to bulgear. I mean, uh, single leg rdls are great. Anything where you’ve got a challenge. Uh, anything single leg is you’re you’re gonna get a lot of stability and a lot of it’ll keep things from getting unbalanced. And that’s what I say, especially if you’re somebody that you found that like you compensate like.

00:28:22
Speaker 4: Pretty heavily on a different areas. Yeah, but it’s true.

00:28:29
Speaker 3: It’s like, you know, if if you video yourself squatting, you can see yourself pushing over like more to one side compared to the other. That’s where I would be like, all right, let’s go to a single leg movement. Train that up, and then go back to our squat position. See if that gets better.

00:28:44
Speaker 1: Yeah, And and even going back to that squad position and taking it slow and almost forcing you to stay stacked, and then if you still try to deviate from.

00:28:51
Speaker 2: It, then we know, okay, there’s the issue.

00:28:53
Speaker 4: Yeah, yeah, yeah.

00:28:56
Speaker 2: Deadlift is a Romanian deadlift.

00:28:59
Speaker 3: Uh, so single leg one is a little bit different. But yeah, so a single leg Romanian dead lift is it’s more I think people a lot of times try to use this as like a because when i Q athletes on it, theyn’t want to do like almost like a single leg squat, and it’s more of I tell them, it’s more of like a hamstring glue movement than it, like that’s what it’s supposed to be for You’re hinging at your hips kind of like I mean, it’s it’s called a dead lift, and so you definitely want to feel tension through your glue, through your hamstring. And then with a single leg alreadyel there’s the single leg balance component of it too, and so you’re gonna get that ankle stability through that. But it’s hinging at the hips. One foot goes back. I like to have my so if my left leg is stable on the ground, I’ll have my right arm reaching down towards the ground you reach across the yeah. Yeah, And so you know there’s a lot of different variations, and you know, double kettlebell to limit the range of motion, yep, if you know a barbelle, I guess you’re just single like lifting it. Yeah, you’re kind of if you’re going barbell, you’re kind of just more focused on like the strength component of it. Yeah, just because like you’re not going to be able to load it up that much. Like especially on a single leg. Now a double leg you can obviously load it a lot more.

00:30:13
Speaker 1: There is a lot of I mean a lot of ways do them because like even like you’re saying right now, I’ve done it where I’ll just hinge over into that single leg double position and I’ll just hold there. Yep, try to and then the same thing we’re saying, like I’ll hold that isometric and then I’ll come back up.

00:30:29
Speaker 3: And join an isometric single leg RDL.

00:30:31
Speaker 2: It’s tough.

00:30:32
Speaker 4: It’s tough, like you’re glued.

00:30:33
Speaker 3: Yeah, you’re burning. That’s like a hip airplane. Like you can go into something like that too. Like there’s a stability component, like you’re taking your glute through a bigger range of motion, You’re getting core rotation through that. So there’s there’s many variations that that you can do with it.

00:30:50
Speaker 4: All right, So low backs, that’s everybody. Everybody has a low back issue. Yeah, fix them, fix me now. I can’t I can’t doadlift I can’t squat because my back. Welcome to my life. What do you do all day? Sit at the desk? Yeah?

00:31:08
Speaker 3: You know, you know there there is like there are obviously there are discs touching nerves. There are discs not like, let’s just preface by saying if you are having nerve related pain like numbness, tingling, burning sensation down like your glue through your hamstring, or have numbness, tingling, weakness in your foot, like, go see somebody that you trust, PT. Chiropractor, athletic trainer, whoever’s around your area that you feel like is going to make sure that they are sport or activity minded and not just like, hey, I see medica nine year.

00:31:46
Speaker 4: Old, multiple opinions. It’s also a sleeper of a yeah advice, So go see somebody if that’s going on.

00:31:54
Speaker 3: But if you’re just like, hey, I feel tightness in my back or I feel weakness in my back whenever I ruck or whatever it is, one, you have to load your spine right.

00:32:08
Speaker 4: Now.

00:32:09
Speaker 3: There’s the there’s the same thing with like the tendon issues is like, yes, we can overload that. I think a lot of people that have back issues going on, they get scared to move and load their spine. So that’s one component. So actively taking your spine through different ranges of motion is going to be super important in the backgrounds man, you’ll be fine. And that’s why I tell people is like, especially like crossfitters, like you know, because I see a lot of crossfitters and we get so ingrained on keeping a neutral spine. And I’m like, if you’re doing and if you’re doing ten touch and go reps, yeah, if you think that your spine is going to stay perfectly neutral for ten touch and go reps at a moderate way, it’s.

00:32:55
Speaker 2: Go grab a sand bag, yeah, a sand bay.

00:32:57
Speaker 4: So, but also go pick something up like well, translate that big rock. Yeah, you’re not going to sit there like this. Okay. Yeah, And so I think we get very fixated.

00:33:08
Speaker 3: And now what I would say is like, Okay, if you’re dealing with this stuff, you’re dealing with a lot of low back issues, you’ve had it going on for long periods of time. You start with like core stability training, right, Like that is so that would be like your your dead bug positions, your bird dog positions, your side plank, front planks, like paaloff presses, stuff to where your time and detention, having to make sure that your core is staying in a neutral position. And the training of the core is hard because a lot of people just think it’s like bearing down, and there’s a lot more to it than just like bearing down and pushing your back flat on the ground. If you’re in like a dead bug position, it’s like you want to create that like, hey, I’m about to get punched in the stomach, feeling like that kind of vacuum like everything.

00:33:55
Speaker 2: Sure, thoracic pressure.

00:33:56
Speaker 4: There you go.

00:33:57
Speaker 2: Is that the right word?

00:33:58
Speaker 3: Intro abdominal intra adomint. Yeah, pressure can create pressure. I don’t know, that’s hard.

00:34:06
Speaker 4: Yeah, that’s yeah, I guess you can. But so yes, that that side of things is important.

00:34:15
Speaker 3: But let’s say, like because I feel like probably the number one thing is like my back feels super tight after rucking for long periods of time. And one it’s probably a lot of load management, right, Like that’s probably like maybe we’re just undertrained in some of those positions and we need to work on getting our back stronger. So doing like back extensions or hip extensions. Jefferson curl positions like where you’re actually like taking your body and working those paraspinal muscles that run up and down your spine, because those are typical tempo deadlifts and deadlifts, single ls, front squad, front squads. Like you know, there’s I mean, we could make a whole library on all this stuff, but you can think you get scared of training their back because they feel like they’re like, Okay, it’s already tied. If I go train and it’s it’s just gonna get more tied.

00:35:07
Speaker 1: Would you use a similar rule that you were saying about, like the tendons when you’re one to do like the twenty four hour rule, would you use a similar rule like the back. Yeah, where it’s like we wanted to we want it to feel better, and then if it starts to come back after a little while, then we probably did it right. But it just stays uncomfortable the whole time. Okay we did too much.

00:35:25
Speaker 3: Yeah, And if your back is like in that position of like no matter what I do, it always feels tight, then we probably need to work on more mobility and segmental mobility through your lumbar spine. So like cat cows, like taking your taking your back through a range of motion that’s getting it rounded, getting it into an extension as well, and then like obviously like your spine rotates as well, so we’ve got to do that.

00:35:51
Speaker 4: I’ll speak from from experience on that.

00:35:53
Speaker 3: Man, I went through probably nine months to a year of my back just being it just felt like my pelvis was like tucked under and I could not get it to open up. Turns out, my aductors, the muscles on the inside of my issue, we’re super tight and pulling my pelvis under. So what I learned is if I can loosen and stay on top of keeping my adductors, so I do like a little wall split type thing frog adductor rockers, my adductor rockers and then also my so as. So it was like my so as and my adductors were kind of and and everything. Really, if you look at QLs and everything, we’re kind of playing tug of war. And so if I stay on top of my adductors and keep my so as with the couch stretch, I can pretty much guarantee I’m not going to have any back pain. Minus if I go a little overboard on heavy or whatever, if I’m push for time, or if I get super stressed, that’s where my body is just like all right, I know.

00:36:44
Speaker 4: How to shut you down.

00:36:46
Speaker 3: And your low back is like it’s like your hinge point right, it’s like one of those spots that just yes, like stress, like just life stress can affect pain in that area. But also that’s where we dumped a lot of the force at in our body. Like when we are training or when we’re trying to get some kind of work done, right, you have to I think a just mover in your body.

00:37:09
Speaker 1: I actually think a lot of I would say a lot of people probably under prepare and then they do go out and they hike for eight to ten miles a day, maybe for five or six days in a row. They go wise, my back hurts, Well, you haven’t trained in those shoes, you haven’t walked that far, you haven’t worn a pack that heavy. So like, yeah, of course your lower back hurts. You’ve been carrying yeah, and forty pounds every day.

00:37:32
Speaker 3: And that’s like with the progression of the rucking, like I know, it may be hard like you’re used to, like, which is you know, with western hunting, there’s only a certain amount of time that you can go out there and hunt, right, so you’re off season those those months that you can’t go out there and hunt, like that should be your build up of where I’m like, I’m starting with we did not show you.

00:37:56
Speaker 4: Guys, we did not make him more pre say this, stay ready.

00:38:01
Speaker 3: But yeah, it’s like those months leading up, like Okay, if I’ve taken some time off in the in the off season, those months that you’re not hunting, like start to build that progression of rucking whatever it is to get your body trained to go into that.

00:38:16
Speaker 4: I use the specific training.

00:38:17
Speaker 1: Yeah, I use the term sports specific because that is if you’re if hunting is your sport, backcountry western hunting is your sport, you should be doing something specifically to train for it. And rucking obviously is uh is a huge part of it.

00:38:30
Speaker 3: Yeah, And there’s like you know, it’s it’s the constant axial weight down through your spine. That’s what axial means, like weight down through and also moving side to side. There’s all kinds you’re moving in, all kinds of planes. You’ve been over a little bit, so you’re going to load your spine if you’re going up a hill, going side hill, and you’re like, you’ve got to just mean your spine in those ways. Yeah, that I mean, it’s different. You should still train if you just do Like we’re in Tennessee, right, so there’s still hills alleys that you have to still walk in, but compared to out West, it is totally different, right, And like the the amount.

00:39:08
Speaker 4: That you’re climbing here, it’s just the probably the length of Yeah.

00:39:11
Speaker 3: So no matter where you’re at, you should be training to make sure that you can execute what you want to do, right, especially if you’re packing something out with like you’ve already got to pack on and then if you’re if you do kill something and you’re having to load that out, then that’s just going to add on top of it. So getting your body prepared for that ruck that you’re going to have to do, like you’re going to have to train those.

00:39:35
Speaker 1: Petitions, Yeah, you should train, I mean, yeah, you should be training leading into it. Yeah, hopefully feeling some of that way. You don’t have to go out and rock with one hundred pounds every.

00:39:43
Speaker 3: Day, sure, yeah, but throwing twenty to thirty pounds in that ruck and like help you know, if you only have access to a treadmill, put in on an incline for a little bit and get used to that pack because the more that you lean forward into a ruck, the harder it’s going to be on your back. Yeah, so trying to I think that’s if we’ren’t gonna get into the ergonomics.

00:40:04
Speaker 2: Please Jesus of.

00:40:09
Speaker 3: Like a rug pack, right, It’s like, if your weight on your ruck pack is really low, then that’s going to pull your body into a position that is probably not the best for hiking out a load, right. And so if we can position it a little bit higher up to where it’s like more around like thoracic area, yep, and kind of distributed it a little bit more evenly. So when you’re packing up your your rut pack when you’re on a hunt, right, just make sure that you’ve got it loaded in some kind of way that and practice with it, right, practice with the rug that you use out there. Oh yeah, that’s a big thing too, because you can I go between depending on how we’re walking, I’ll tighten my hip straps. I might walk with a little bit of the load more on my hips yep. And then as my hips get tired, then I crank it up and I kind of pingpong back and forth. So that’s gonna lead into kind of the next as we’re going back, we’ll come to shoulders last. But traps, everybody, you know, my trap’s hurt when I rock and blah blah blah. There’s no way really to prepare that for that endurance other than getting a pack on and walking out and just having it on, even if you’re just walking through the yard or doing yard work or whatever. Maybe twenty pounds. But you know, we can train with getting a bar on our back through a back squad. We can train with some cleans or hang cleans or something like that. Wearing a vest in a workout, you’re gonna get used to. It’s just something that probably you know obviously you’re going to throughout the year, be best to sprinkle that stuff in and then as you get closer, add more times to where you’re but you’re also not just wearing those traps out.

00:41:42
Speaker 2: I’ll do a shameless plug plug right here.

00:41:44
Speaker 1: So we have that MIRF prep cycle on the programming, and I mean we’ve all done MURF prep a lot. How every time you put that, every time you put the vest on for the first time of the year and you do work out in it, it is so uncomfortable. And then by the time you get tomurf. It’s kind of it’s not super comfortable.

00:42:00
Speaker 4: A mirth challenge somebody else, mirth challenge.

00:42:03
Speaker 3: Please, for the love of all things Holy, if you’re gonna do the workout, please just say Murph.

00:42:08
Speaker 4: There you go.

00:42:09
Speaker 2: You your like.

00:42:11
Speaker 1: Not only do you obviously get better at the polls, push ups, air squads, and running, but you do get more comfortable wearing that thing on, like it’s not as such a bear on your traps after you’ve worn it for a few weeks. So Shamus spoke from mirth Prep. Also, there’s a reason murphrep is in there. It should help you get more comfortable wearing your pack and very specific movements for hunting.

00:42:30
Speaker 3: I think, yeah, I don’t think there’s anything that you can like, there’s nothing that’s going to like carry you can do all those things to train your the weight of it, just pulling down something that you have to do it. Yeah, you just kind of kind of time undertention build that position up. Obviously, if you feel like your traps are extremely tight and just stay tight, like try to get some length to those like like like I like to put a kettle. So if I’m if I’m working on lessening my left trap. Here, I’ll put a kettlebell, a heavier kettlebell in my left arm and then kind of take my neck through range of motion this way to get lent there. Dig into it a little bit with a la crossball. Don’t dig into it for twenty minutes endpoint. With a little crossball. A couple of minutes would be plenty. If you have somebody that you like to get massage work, yeah, get a massage on your trap whatever it is. But you know, if we’re just talking like things that you can do, like yes, time under tension, getting used to your pack is going to be the best thing. Yea, and finding one that’s comfortable for you.

00:43:37
Speaker 5: If you have like a day that you’re going to spend on a really long ruck, you should like take note, Okay, my traps got fired up. Yeah, you know, ninety minutes or three hours or whatever, so you can say, oh wow, my traps aren’t as strong as I thought. I’m going to go train it in the gym. Yeah, you know, retest it two three, four weeks later, like okay, I sell improvement or we need to switch things up.

00:43:58
Speaker 4: Yeah, test and retest for sure.

00:44:00
Speaker 3: All right, onto the big question. Most guys have the shoulders, you know, why why do we do so much upper body? But also, hey, I want to be able to draw a pull more back on my bow. I can speak to this because uh, I switched from right handed to left handed because I was having so much shoulder pain on my stabilizing side when I was when I was right handed. Yea, my left shoulder. I’ve got some some war injuries and a lot of stuff going on. There’s yeah, there’s a couple of tears near full thickness tears, some ten of notes.

00:44:34
Speaker 4: It wasn’t from the bow. It was not from the bow, but.

00:44:36
Speaker 3: Every fall my shoulder would get flared up just from being in this position, and you know, not having I was in competition mode for years, not rehab, prehab mode, not really worrying about you know, there’s things I could go back and change those that those are probably the only things that I would be smarter on warming up and rehab and prehab.

00:44:56
Speaker 4: So do as I say, not as I did.

00:44:58
Speaker 3: But I also just switched left handed to mitigate that because the draw was fine. Now I think I could actually shoot right handed and be fine, but I’m so used to I’ve shot more arrows left handed than I have a right hand. So I say all that to say, do your rehab and prehab before you shoot. A lot of the same things that we talked about with the ankle, you know, getting the range of motion, challenging the range of motion with strength, stability, you know, extension both sides, draw or you know, pulling both sides. We do a lot of pull ups, We do a lot of vent over rows, We do a lot of just different types of rows, because you do need to be able to push into that bow while also pulling against But we all want to have balance on both of those sides. So I think activation those types of things are very crucial. And I think not just from a bow perspective. I think we get caught up in Oh, I got to get my ankles and my hips and my knees, but my upper body. I want to keep it small and you know whatever. But when we fall what catches us? And I can say the year that I had that shoulder injury, when I fell, there was no catch. I would just fall fall, just bear it and and roll and to be ready for that. And that’s where that speed stuff kind of comes in, is you’ve got to be able to quickly you decelerate and and.

00:46:18
Speaker 4: You know work on some of that explosion type. So yeah, I said all that for you to take over. Thank you. It’s beautifully uh.

00:46:27
Speaker 3: I mean it’s kind of like the what we talked about before too, about like balancing both sides, Like because drawing.

00:46:32
Speaker 4: On your bow is very one sided.

00:46:35
Speaker 3: Now both sides are having to work, but kind of way pressing when it’s pulling. Yeah, so working like your shoulder joint is just inherently a very unstable joint, Like a lot of people give the example of like a golf ball and a tee compared to like your hip socket, which is a ball and socket joint too, but your the ball and socket and your hip is more closed around to where your shoulder is more or like there’s way more room for movement there, right, And so that’s that’s why you can take your shoulder through so much degree of motion compared to your hip. And so with that being said, you’re gonna have instability within that joint, especially if you don’t train stability, right, so kind of what you’re saying, and now, training stability can be a lot of different things, right, Yes, doing shoulder single arm shoulder presses or even double arm barbel shoulder presses. There is a stability component to that, right, But actually like time undertens kind of like we’ve talked about with the knees and with the hips, like getting yourself under tension with your shoulder, like like who knows how long you’re gonna have to sit there and draw on an elk or whatever it is that you’re hunting, Like you’re gonna have to be there for maybe a minute, right, And so being able to have that stability and hold that position. So while one arm is stabilizing, right, that’s going to be your stabilizing arm. The other one is drawling back, and so you’ve got to have post heer rotator cuff strength. Through that, you’ve got to have scapular stability, scapular strength, So mid trap, rhomboids, lower trap, all those muscles that stabilize your scap and then serratus anterior all these like muscles that control your scap movement or what’s going to be super important. And I think it is something that we just kind of like, I’m gonna do a couple of bad pull aparts and do a couple of arm swings or something and then I’ll get into my shoulder stuff and they need a little bit more love than that. They get over worked so easily.

00:48:40
Speaker 1: Yeah, I use this idea with shoot my bow. And then also like with athletes going to compete. So in the deep let’s talk deep deep off season, we’re gonna warm up and prehab and do everything we can to make the workout session feel good. And if it doesn’t, then like then you can go back and do more of that prehap stuff. Because you’re so deep in the off season, it doesn’t really matter if I if I need to skip the working sets, we’ll say to do more of that moral activation to kind of hammer out the things that work for me. I’ll do that, and then the closer I get to that sports specific time, whether it is a competition or whether it is to hunting, I peel back some of that warm up prehab stuff and just leave the things that are.

00:49:21
Speaker 2: Absolutely necessary and.

00:49:24
Speaker 4: Yeah stuff.

00:49:25
Speaker 1: And then of course that’s why we do that in the deep off season. We do that in maybe thirty minutes or maybe an hour if you have the time, and then we peel it away. And so when you do get out to the back country and you draw on an elk. You don’t have to freaking warm.

00:49:37
Speaker 4: Up for you.

00:49:38
Speaker 2: That’s the whole point of the whole off season, and so you are preparing for that opportunity. Yeah, it’s the same thing for any of this.

00:49:44
Speaker 1: I guess you’re doing all that stuff so you can go out there. You don’t have to think about Okay, let.

00:49:46
Speaker 2: Me get my banned out and then yeah, yeah yah, that’s let me do my air squads on me.

00:49:51
Speaker 3: But that’s the hard thing about hunting too. It’s like it could be zero to one hundred, right, you don’t have that time to like, h I’ve got to get my rotator cuff activated before out drawl in this because like, yeah, we can’t do that everybody.

00:50:01
Speaker 2: It’s all reactive pretty much everything.

00:50:03
Speaker 3: But we should. You should want to get your body to the position where you can. I’ve already done all the work that’s prepared me to get there. Yeah, and I know when I draw on this thing, like I’m going to be ready to go.

00:50:14
Speaker 2: Yeah, one arrow right over one hundred arrow, yeah, yeah, exactly, yeah exactly.

00:50:20
Speaker 4: And I guess that’s the other part.

00:50:21
Speaker 3: Too, is like trying to shoot before you go out too. Yeah, if you can, you know, I say that and I rarely do it.

00:50:27
Speaker 4: Yeah, but even like.

00:50:30
Speaker 3: Or in the middle of the day, if you come back to camp, those types of things you can do. What are some, I guess just some high level stability things you can do from your shoulder. I’m thinking overhead carries with the dumbbell, the bottoms of kettle bell holds, bottoms up kettlebell, the ninety ninety hold are some stability things. If you want to get a bamboo bar, bamboo bars are great, great for everything.

00:50:53
Speaker 4: Yeah, you can do it with a PVC pipe on each end.

00:50:57
Speaker 3: So if you take a PVC pipe and you’re holding it right in the middle, I’ll put like a light kettlebell with like a band through it on either side, and then you can do presses with that. And I mean it gets wabbly. Now, be careful because there is a risk of it falling off.

00:51:15
Speaker 4: Be smart with it.

00:51:15
Speaker 3: Do not go super heavy with that. And also I don’t want the PVC pipe to break in half. That’d be another thing. But if you want to do strength stuff with that, then you need a bamboo bar if you but if you’re doing lightweight time under tension, just work on like same thing. We talked about before, like you want your shoulder to be burning when you’re doing that, Like it should be very difficult. One of the idea is the kettlebells are oscillating, and so you’re having you’re stable, all those muscles in your shoulder having to work together at the same time. It’s just as you’re pressing out into that position, like all those muscles have.

00:51:50
Speaker 4: To work together.

00:51:51
Speaker 3: And where people get into trouble with their shoulder is that really this upper trap wants to take over for a lot of things. So we get this like elevation of the scap and you run out of room.

00:52:03
Speaker 4: Yeah. Stuff.

00:52:06
Speaker 3: So that’s what we call impingement. Is like underneath your chromium, that bony part of your shoulder, there’s a rotator cuff muscle that runs right underneath that. And if you’re constantly here shrugging when you’re doing like stability work or just shoulder exercises, that it gets pissed off.

00:52:24
Speaker 4: Yeah.

00:52:24
Speaker 3: For lack of a better term, thank you just don’t uh, but yeah, I mean that’s and that’s what happens. So working on like scapular positioning, now you know you can go down in the rabit hole like scapular dyskinesis, which some people believe in, some people don’t believe in, Like and I kind of fall somewhere in the middle. I’m like, hey, if there’s an obvious something going on with your scap positioning, yeah, we need to fix that and get it better. Is it one hundred percent the reason?

00:52:51
Speaker 4: Who knows?

00:52:52
Speaker 2: Right?

00:52:53
Speaker 4: But I know, I know.

00:52:57
Speaker 3: But it’s like, you know, kind of like that program that positions that you do, like the a’sts wise with your scaps, like getting those things working and taking them through a range of motion to strengthen all all the way around your uh, your shoulder blade.

00:53:13
Speaker 4: Yeah, it’s gonna be.

00:53:14
Speaker 2: Super pretty much, i’d say every week, yeah on the programming.

00:53:17
Speaker 4: Yeah.

00:53:18
Speaker 3: Yeah, So I would say in the gym you need to be able to press more and pull more to be able to pull your bow back. However, it is such a specialized skill and a movement pattern that you can’t really replicate. One of the best ways to do it is whatever your boat. You know, say you have a seventy five pound draw bow and it’s cranked down three turns, shoot and then the next week turn it and then you’re gonna obviously your sight tape and all that stuff’s gonna get messed up.

00:53:47
Speaker 4: So do this in the off season. Don’t do this during the season. If you like you’re just work oh, there you go.

00:53:56
Speaker 5: Target is three to four feet in front of you. You’re not trying to aim straight up.

00:54:01
Speaker 3: Working that strength right and in that position, and so you know, slowly cranking that bow up to where it’s going to shoot harder or faster, faster and faster, and that that draw gets.

00:54:12
Speaker 4: Harder, harder and harder. And it’s just a simple overload principle, you know. Like in all of this, there’s so.

00:54:17
Speaker 3: Much, so many different training philosophies and so many different like west side and conjugate and you know, but one of the most simple and tried and true is simple overload.

00:54:29
Speaker 2: Aggressive over aggressive overload.

00:54:30
Speaker 3: If it gets too easy, they get a little bit more difficult, challenge it in different ways. And so in all these things, that’s that would rain true. You don’t have to do all these fancies like and and it works days it’s gonna feel like a million pounds, and just get it done, get done what you can get done. You know, don’t get super discouraged on a day where you walking you’re like, man, I am beat up. Just get something done consistently and you’ll be better for it.

00:54:55
Speaker 1: I’d say for all of these, for any exercise, for any of the joints, I’d say a good rule of you can correct me if I’m wrong, is like an eight out of ten difficulty discomfort not painful.

00:55:07
Speaker 2: Yeah, not painful. We’re looking for like a you know, the difference in you have to be honest with yourself.

00:55:12
Speaker 1: You know the difference of something that is discomfort, a good discomfort versus like a painful discomfort. If it starts to get painful, stop, If it’s deep in the joint, don’t do it.

00:55:22
Speaker 4: Yeah.

00:55:23
Speaker 1: But if it is memory, if it’s like a don’t yeah memory. But if it’s more muscle and even a little bit of tendon discomfort, we’re looking for that.

00:55:33
Speaker 2: We’re looking for deep joint.

00:55:35
Speaker 4: Yeah.

00:55:36
Speaker 3: A lot of people that I work with, I’ll tell them, and this kind of goes with that twenty four hour rule. It’s like if we’re working because they’ve done studies to where they’ve taken groups of people that they do the same exercises, they have similar injuries, and they’ll do like, Okay, this group when you train or when you do your rehab stuff, you have to have zero out of ten pain. Then they’ll have this group over here is like you can have like up to a four hour of ten pain. The group that did the four out of ten pain got better and had better results than the people that aren’t training through a little bit of pain. So with that being said, that doesn’t mean like, yes we’re training through an eight, nine to ten out of ten pain. You’re crying, but some discomfort, Yeah, while you’re rehabbing, something is good, right, necessary, and you just you just have to be smart with that.

00:56:25
Speaker 4: It’s like, okay, can I push through this?

00:56:27
Speaker 3: Is this gonna And that’s where the twenty four hours doesn’t hurt tomorrow. If it hurts more tomorrow, I probably probably did a little bit too much. Well, back off just a little bit. But as you do that, that’s that’s where you’ll progressively overload that position. It’ll get stronger and stronger and stronger, and it’ll feel better.

00:56:44
Speaker 5: We’re trying to prevent crossbill hunters in America.

00:56:48
Speaker 2: Only you can prevent cross hunters the shirt. There we go, all right, cool, that’s good, that’s great, all right.

00:56:55
Speaker 3: Thanks Anthony for sire nine Performance at nine three one perform. It’s on Instagram one Performance Therapy Therapy. Yeah, he just got puts out some pretty good stuff on there, some of the stuff. And let’s just say if like, if anybody has specific questions, like they can ask UH to Mayhem hunt or they can message us on at nine three one Performance Therapy on Instagram and maybe we’ll put out some content stuff about what we talked about today. But if you’ve got any like specific questions, you can correct message.

00:57:29
Speaker 4: Yeah, wee peace,