Q:

At CVASPS @Guadango you presented on using isometric and eccentric contractions each set (a friend was there and told me so don’t hold me to it). In other words set 1 iso, set 2 eccentric, etc. Any influences from these pages or studies on that? (pictures from Special Strength Training Manual for coaches) Group using various tempo did best

A:

Combining them in one session rather than Cal’s block segregated approach was more of a concept influence from Pfaff. He once said, “if the program works on the macro, then it should work on the micro.” meaning if you do 4 weeks of each, then you can shrink it down and do 1 week of each. And then I thought, what if i microdose each component within each workout? Could it make sense to perform one set of each within each workout?

I didn’t see how it couldn’t help.  Something is typically better than nothing. On top of that, it’s just extra volume.  Prioritize what’s the most impactful method and put the most stress/intensity on that one and make the other variations supplemental.

Research suggests that if you have a short timeline (6 weeks or less) training to failure is superior.  If you have a longer timeline, submaximal is the way.  When I have guys for only 4-6 weeks, which isn’t uncommon, I will utilize this microdosing method where I’ll do one set isometric, one set eccentric and one set where they perform max reps to failure/near failure. If max strength is the main issue, then we put the focus on max reps, if work capacity is the issue, we usually focus on eccentric and if under-recruitment of motor units is the issue, we will focus on isometric. 

Typical example of submax method

Eccentric Block 1-6 weeks

Isometric Block 1-6 weeks

Rep Max Block 1-6 weeks (Linear rep regression 6,5,4,3,2,1reps) – for strength realization/development

Example Microdosing block 2-6weeks

Set 1: Eccentric (pick weight)

Set 2: Isometric (10% drop)

Set 3: Max reps (10-25reps 10% increase from eccentric)

I hope this helps.

Hi Mike, what diet would you recommend or what diet have you found to give the best mental clarity? I have been diagnosed with adhd and bipolar disorder, I’m looking to improve my focus/prevent brain fog and to be more stable? I do take medication too. 

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Though I’ve struggled with some anxiety/depression and have been able to help myself, this is absolutely is not my forte.  But here’s how I looked at it when I was trying to figure things out. 

**This is not my recommendation, just how I looked at it when I was struggling with my issues.**

Stability is my friend. During the time when my mental state was consistently inconsistent, I decided to control the things I could control.  My job was to create stability in the things that I felt I had control over.  I worked out the same time every day, I had the same meals at the same times every day, I woke up and went to sleep at the same time every day, & I cut out all alcohol & caffeine.  I made sure that while my brain was all over the place, that my body & nutrition were not. 

I also looked at my blood sugar/insulin levels the same way as well.  I didn’t want them jumping all over the place, so I made sure to eat carbohydrates that would not cause huge spikes in blood sugar. I also made sure that I didn’t go inconsistently long periods without food causing my blood sugar to drop, which causes a spike in glucagon which then causes a release of glycogen from the muscle/liver into the blood which causes the bounce back.  This was before all the easy commercial blood glucose monitors we have now, so I had to prick my finger every hour or so and draw blood to see how my body responded to what foods/fast periods.  It was a long, painful, arduous process, but I valued my mental health over everything at that time so I did everything I possibly could to improve it. Now, you can just get one of those stick on monitors that hooks up to your phone. Makes it real easy. I don’t have a specific product that I recommend though, i’ve never personally used one.

I also did 24 hour fasts every Wednesday.  It was a consistent way to challenge myself and control my thoughts.

Over time, coupled with talk therapy, i was able to figure some stuff out and get past the rough spots. 

What I do now for brain fog, here are my go tos:

• 8hours sleep
  • I usually don’t get that, but that’s the goal I get to if I want proper cognitive function
• 20-30min walking, preferably outdoors
• 1 cup blueberries daily
• Daily multivitamin
• Fish oils daily
• Don’t eat past 5pm
• Drink 80+oz water daily

1. 1tbs psyillium husk, 1tsp magnesium + 16oz Water
2. Morning Shake
3. Prestige Labs multivitamin, 4g fish oils, 5000iu vitamin D

Morning Shake ingredients

Item	protein (g)	calories
Blueberries 1 cup	1	70
whey 1scoop	20	130
0% fat Greek yogurt 1/2 cup	15	75
skim milk 1 cup	8	85
Total	44	360

I saw a post that 1 cup of blueberries instantly improved cognition so i gave it a shot. I really noticed a difference and I love it. So, now I do it daily.

Q: Hi Mike, I was wondering what the best way to progress jumps and plyos is with youth athletes? Would you recommend athletes be at a certain level of strength or training age prior to performing weighted jumps, depth drops etc?

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A: Slowly. There are limited reasons to rush any progression with youth athletes.  They lack the hormones to have the maximal adaptations & on top of that, have the rest of their lives to progress and play.  Make sure fundamentals are consistently done to perfection before increasing degree of difficulty. It’ll pay off in the long run. 

Stick with:

1. box jumps – bilateral and unilateral
2. Squat Jumps – bilateral and unilateral
3. Rudiment series
4. Skill acquisition of basic landing/deceleration mechanics
5. Fun jumps – for coordination not intensity
   • 90/90
   • 180’s
   • 360’s
   • Star Jumps
   • Tuck Jumps
   • Multidirectional Jumps

Q: Please elaborate on your personal opinion between Cal Dietz’s perspective on emphasizing a floating heel during training means vs Dan Pfaff’s emphasis on utilizing heel contact in drills, rudimentary series, dribbles, jumps, etc. Thank you.

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A: I want to preface this by saying, I cannot speak for Cal nor Dan.  This is MY interpretation and application of certain methods/exercises, so I will only speak on what I do and why.

Why/when I use/implement:

Floating heel –

For me, this is used after we’ve already strengthened the soleus via isometrics for a period of time.  Most of our athletes are very weak in this area, so it takes 4-8 weeks to improve this before flatlining on bodyweight isometrics alone.  Just by utilizing soleus isos, we’ve seen insane improvements in verts.  We’ve added weight to the isos, but haven’t noticed much of an improvement past bodyweight, so we just progress to bodyweight competence and move on.

Once we stop seeing improved competency for a couple of weeks, then we go to more floating heel dynamic work.  This isn’t typically loaded.  Just different jump variations: reactive 90s, 180s, 360s, & jumping from/on unlevel/unstable surfaces.

We do this to allow the athlete to learn how to apply realized strength from isometrics in a way that would be applicable to sport.  Our way to increase force with this exercise is through sprints.  Faster speeds = higher force/power.  Why that? It’s more task specific vs just adding weight.

Rudiment series –

I use this as a way to teach athletes how to jump, land, decelerate and change direction in a submaximal fashion as well as improve rhythm, low intensity reactiveness and connective tissues associated with movements.  It’s very simple.  We start off with one jump, then two, then three then rebounds, then add weight with rebounds.  Once we show competency with that, then we’re typically at a higher DOD plyometric, reduce the volume/load of rudiment series and just expose for maintenance purposes.  It’s a great starting point of which we can/will build our more intensive plyos.