April 7, 2025 • 53 mins
In this episode of the Washed Up Walkons Podcast, Justin Lima returns to discuss more of the Winter training phase in Iowa City, and how Strength and Conditioning should be integrated into Spring Football. The episode delves into strength training philosophies, and how diverse training regimens enhance overall physical capabilities. Highlighting the importance of versatile training for both personal fitness and professional athletic training, Justin offers insights into the synergy between different workouts and their cumulative benefits. The conversation also touches on the concept of 'Golden Hawk' at Iowa and the challenges of maintaining peak athletic performance throughout one's career. We discuss the latest All Time lifting records that were set and why they are flawed, and the perfect schedule of weightroom and field time during Spring ball. Tune in to get a deeper understanding of D1 Strength and Conditioning and how to best prepare athletes for their sport!
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Visit TheWashedUpWalkons.com for all of our episodes, merchandise, and more!
If you love the show and want to show support, tell your friends! And, check out our exclusive content at Patreon.com/washedupwalkons where you can find extra podcast episodes, exclusive merchandise, Merch discounts with every tier, private Walkon discord channel access, and more!
Find us on social media @washedupwalkons
Visit TheWashedUpWalkons.com for all of our episodes, merchandise, and more!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Justin Lima joins the show once again, former strength and
conditioning coach for the University of Iowa Hawk Guys. Every
time he's on, we go deep into the training regimen, schedules, tactics,
philosophies of the Division one football player. Today we discussed
that winter phase, some of the recent all time records
broken in the weight room, how to best integrate training
with springball, and a whole lot more. Let's have a day,
(00:23):
let's go. It's actually something that since basically I stepped
(00:53):
in to Iowa in twenty thirteen, it was like always
a dream. You remember Dylan Martin Heck yeah, yeah, uh
he's a pet guy.
Speaker 2 (01:04):
Yeah, student.
Speaker 1 (01:05):
I think he was a student or like a grad student.
Like in my first couple of years he was doing CrossFit,
like right when you and I came to Iowa. So
and he was like a regional level guy.
Speaker 2 (01:17):
That was the og days of CrossFit.
Speaker 1 (01:19):
Yeah, yeah, a little bit different now, but yeah, welcome
back into the Washington walk Ons podcast. Justin Lima joins
us once again. How are you doing, coach? What's a
what's your personal fitness look like these days? Are you
still rolling?
Speaker 2 (01:34):
I have? Let's see? Uh we got a note. One
day of the week, I do no ge jiu jitsu.
One day it's pilates. On the plate's days, I still
go for a distance run. Then I have an athlete
training day where it's just all sprints, jumps, plios, some
Olympic lifts, a kickboxing day, a weight training day that's
(01:55):
mainly on machines. So that way it's like tend in health.
I got a jiu jitsu day across fit Fridays as
I've been tagging y'all in. And then just a traditional
weightlifting day doing either a hang power clean or a
power clean paired with chain speed squats or chain bench.
Speaker 1 (02:16):
That is quite the fucking week, man, Like that's uh, bro,
what's can can I get? I know that this isn't
the point of the podcast, but I'm interested. Uh what's
the what's the motive, what's the the philosophy behind the
grand scheme?
Speaker 2 (02:30):
There? Uh be really good at a lot of different things,
and it has. It has made me feel better in
all the different areas. So, like you know, jiu jitsu,
being on the ground and rolling has helped my hip strength.
It has helped my core strength, which then also gets
strengthened when I'm in plates and on either the reformer
or when it's just the tower or you know, then
(02:54):
that translates when I have to go do a bunch
of frickin' burpies over the bar or toes the bar
are or you know, the distance running helps for the
jiu jitsu in the kickboxing or when I have to
go run a four hundred or a two hundred in
the CrossFit class. Like, they all help each other. And
it also helps me be a good dad because now
when the boys and we want to go play flight football,
(03:16):
we're going to go play baseball, we're gonna play basketball.
Dad can just jump right in and I ain't got
to be, you know, too worried about things. How old
are you thirty seven? But I feel like I'm twenty seven. Bro,
I never lost it. Now, hold on shout out to like,
now if DeMarco and Cody are listening to this, and
Coach Jim Reid, you were throwing me some shade back
(03:36):
in the day. Coach, it was Fridays we used to
do our power training, and he's like, why is he
still doing that? You know what, coach, because I still
got it, buddy, So there you go, coach.
Speaker 1 (03:47):
Read what a legend set unhit? What I wish people
could meet. For anyone listening who doesn't know who we're
talking about, we had a guy. Where was he from?
Was he just Italian? Yeah?
Speaker 2 (04:02):
I mean so he's Italian.
Speaker 1 (04:04):
He's the most Italian. I mean, this guy should have
just been in the mob. Basically, yes, never left the complex.
Me and Kevin have talked about him on the show before,
and he talked with that accent and that grit. He'd
walk by the meeting. The linebacker room was right across
from the lounge, and so when they'd go on break,
(04:26):
he'd walk into the lounge, Clova, why don't you fucking
do something for once? Playing pool in here? Playing PlayStation?
Speaker 2 (04:36):
Oh my god, I'll never forget. One of the best
stories about Jim was Brian Ferns. It was one of
the It was one of the days where it was
like snowy out whatever, and Brian's like, yeah, Jim texts
us all at like four thirty, like hey guys, it's
icy out, be careful and drive. It's like Brian's like, really,
we didn't have to be until six, Like what do
you what? What point? Like jit, we get it, like
you're dedicated, Like thirty we get it.
Speaker 1 (05:00):
You got here at five. I watched film for three
hours already. Uh didn't leave the complex. I don't know
if you ever slept. I mean I think he ended
up eventually going back and being the DC for BC.
Speaker 2 (05:12):
Yeah, because then we saw him at the Pittstroke bow
and everybody was all excited to.
Speaker 1 (05:16):
Seem legend great guy. What's the so you're doing it all?
Thirty seven? Feel good?
Speaker 2 (05:23):
Feel good? What do you weigh me? Two fifty five?
Speaker 1 (05:27):
Really? Oh yeah, you're still how tall are you?
Speaker 2 (05:31):
Six? Three?
Speaker 1 (05:32):
Okay? So yeah, it's really not like you're not like crazy.
Speaker 2 (05:34):
B's still doing some grappling too. Like I said, not
only with that stuff, but like with the athletes that
I trained one on one or even with Centennial where
we're teaching them all the contact prep stuff right now
because they need to get ready for it, because it's
just crazy if they didn't do any of that and
went into the season.
Speaker 1 (05:48):
How are those CrossFit Fridays?
Speaker 2 (05:50):
They suck? And that's why I do them with the
class because I just wouldn't do like those things that
I've sent you, Nick, I'm like you gall are crazy.
You do this for fun, And like even last week,
I'm about to say, like whatever we did, we worked
up to a heavy squat and then we did am
wrap wallballs paired with pull ups on every start of
(06:11):
the minute of strict pull ups, and it's like even
something like that, like y'all are just on a different level.
I'm trying to get there.
Speaker 1 (06:18):
They can so long to get there, and I don't
know if it's worth it at all, but some of
the stuff we do. I there was a fun workout
that it was on DeMarco's programming. I run me and
DeMarco run the same program that him and another guy program.
They write it and the piece was like such a
trap piece for like a Division one football athlete or
(06:41):
an explosive athlete where they would look at it and
be like, oh yeah, I could crush that, and they
would just get annihilated because it was three on one
off for four sets, so twelve total working minutes of
ten cal Eco bike ten dumbbell snatch with a seventy
(07:03):
five and it was just am wrap in those three
minutes and then you rest a minute and start over
and you hit four rounds and I'm still beat up
from it. It was brutal.
Speaker 2 (07:17):
I don't think people appreciate how hard ten seconds on
an echo bike is.
Speaker 1 (07:20):
So so for your average person, Like your average person
can't snatch a seventy five pound dumbell. First of all,
the average person is gonna like maybe get through ten
calories in a minute on that. I was pulling a
ten and ten per minute.
Speaker 2 (07:38):
Huh.
Speaker 1 (07:39):
So we're at just me and DeMarco, we're at stupid
levels of fitness right now. Just you have to neglect
your family and your everything else to get here. And
it's just my body hurts. We're fit though, I can
do a lot of stuff.
Speaker 2 (07:55):
There you go.
Speaker 1 (07:56):
We're gonna talk about springball today. We're gonna talk about
the winter phase eating into springball some other things too.
There you go, some one rep maxes or some calculated
one rep maxes.
Speaker 2 (08:08):
Yeah, something like that. There's something, there's something I.
Speaker 1 (08:12):
Want to quickly go back though to something that happens
in the winter usually happens to the winner. It's a goldenhawk.
Uh yeah, I think we mentioned it before.
Speaker 2 (08:20):
Now that'll happen at the end this this, this will
set the foundation for it because they'll you guys would
still have an opportunity to pr in bench clean in
your sprint stuff. After spring ball, it's through the spring,
through the spring, but this is the end of that
heavy strength emphasis. And this is where so like let's say,
(08:44):
for your average listener right now, the last eight weeks,
they were getting really ready to get really really strong,
and then towards the end of it they had to
stop chasing strength a little bit so that way they
could chase conditioning and agility to get ready for springball.
So the big primary emphasis was strength. So probably gonna
(09:04):
have a lot of pr set and clean and squat
and bench You're not going to have that when you're
in springball because you're playing football. That's priority number one.
After springball, they'll go into a peak speed phase is
what they call it. And during that time, because there
is no worry about football, you don't have to get
in shape, you can reattack certain variables of speed. So
(09:28):
a ten yard dash, a vertical jump, you're it's not
a pro agility. I hate the word agility, and they're
when a five to ten five and there's no reacting,
So the short shuttle or the five to ten five,
and then you're hang power clean. Somebody could still set
a pr then, but chances are your squatting bench is
going to get solidified now unless you can do something
kind of miraculous.
Speaker 1 (09:49):
There's a lot there. So it goes through basically like
the last day of school, like before you go off
to summer break.
Speaker 2 (09:58):
Yeah, before you go to before final, because then that
way it gives us the strength staff time to calculate,
like you know, put everything in your individual file, give
it to you, give it to the coaches. Update everything.
Da da da da da.
Speaker 1 (10:13):
The Goldenhawk for those listening and don't those don't remember,
is basically it's not just for freshmen, is it.
Speaker 2 (10:20):
No, No, they're just more likely to get it because
their training age. So listeners out there, think about a
new tube of toothpaste. If I open up a brand
new Crest three D white whatever.
Speaker 1 (10:30):
It's exactly what I use.
Speaker 2 (10:31):
By the way, me too, get it from Costco. Great,
you touch that thing anywhere toothpaste comes out right. Like
that's a young athlete. They go into the weight room,
they're gonna get stronger because of a mainly the neural adaptations.
But they're just have such growth potential. So that's why
you're saying it. Now, as that toothpaste gets closer to
the end, you don't throw it out just because you
(10:52):
can't touch it. At the end and toothpaste comes out,
you kind of wheel it and kind of uh, you know,
crease it and you get really specific. Well that's how
you get specif with training, to get adaptations out for
a more advanced athlete. So that's why it could be
a little bit more difficult for a more uh seasoned
athlete to get a PR. But then you also have
to think, well, who's who's the person that's setting the PR?
(11:14):
Is it an you know, is it a expected PR?
Because you could you just told me, hey, I did
you know ten? Ten? And every minute? What if I
was like, all right, clover now now in order for
you to PR, it's got to be fifteen and you're like, dude,
this is not possible, Like it has to be you know,
smart blah blah blah.
Speaker 1 (11:29):
So I'll stop the uh amazing analogy. By the way,
as use the toothpaste tooth the tube of toothpaste analogy
is perfect for exercise and specifically more so being an athlete.
So basically, yeah, the goldenhawk is is essentially how many.
(11:50):
It was squat.
Speaker 2 (11:52):
Yeah, and that's the weird part too about it. So
I think like it might even be body weight, but
it was like body weight, your your vertical your power quotient,
which took into body weight into your vertical jump. So
anybody listening out there, this takes into account, if you know.
Let's say Tyler Clover was an inside linebacker and he
weighed two hundred pounds and he got there and he
(12:13):
gets up to two fifty so he can play big
linebacker in the Big ten. And his vertical jump was
thirty at two hundred pounds, and now his vertical jump
is twenty nine and a half. Well, you could say
he got less explosive because he's at twenty nine and
a half. Well, he added fifty pounds of weight. Power
quotient is a formula that takes a square root of
body weight times the square root of the jump. It's
(12:33):
not perfect, but it works. It's not as good as
his other options out there, mainly is the Sayer's equation,
but that takes a little bit more math, so it
was not used. So power quotient your ten yard dash.
We didn't do a fly ten that would have been
nice A hang, power, clean, a squat, a bench. But again,
now we're talking about how are those numbers calculated? Was
(12:54):
it based off of a cluster am rap versus actually
doing the thing? Your pro agility would give you all
of your things and you knew what your goals were before.
Because that's getting back to how we talked about how
Doyle was like, hey, I wish I would have had
my meetings with the guys in the summer when the
minute they got there, rather than in the off season.
(13:15):
So during that off season January meeting where US assistants
would meet with whoever our assigned group was, and Doyle
would meet with the whole team. Part of our job
was to hand out that sheet to everybody and say, hey,
you know, this is where you've been at, this is
where we're expecting you to go, this is how we're
going to try to help you. Blah blah blah blah blah.
So everything was clearly communicated and handed out.
Speaker 1 (13:36):
It was like it was like squat, clean, bench, power, quotion, vert,
ten yard maybe pro. It was like seven or eight
different things. And if you hit it wasn't just a
PR either. It had to hit like a specific PR
like you guys set a you know, let's say my
(13:56):
vert is thirty. I couldn't just go thirty and a
like there was a number you had to hit. It's
like you have to hit thirty one for it to
count for the golden Hawk, And if you hit all
seven or eight out of eight in a specific year,
you were a golden Hawk. I was not a golden Hawk.
The freshman year is the easiest time to do it.
And I've talked about it before. I just didn't sleep
(14:18):
my freshman year, and it turns out sleep is crucial
for getting stronger in recovery. So I never was a
golden Hawk. Probably one of my if I was going
to call it a regret, that would be one of
my regrets is I just didn't understand that back then.
I don't know how I was that dumb. Uh But
(14:38):
eighteen nineteen year old kids are dumb. I mean, you
just and it's college and there's distractions and there's Netflix,
and it is what it is. Uh So a lot
of guys probably knocking off, especially the younger guys knocking
off those it's the first real time. Yeah, it's the
first real time, like the freshman like go through it
(15:00):
through it, and there was some ridiculous numbers posted on
Twitter that some some all time marks were set. Uh.
So you know there's there's two record boards that sit
in the and and coach Lamaherris has talked about how
he would wipe the wipe the record boards clean, which
(15:22):
I'm against because my name is on the record board.
Uh but uh, basically speed agility, Yeah, what was it?
Speaker 2 (15:33):
All the performance indicators? So and the worst part about
it too is they wouldn't update the forty our dash
even though the forty stopped being tested after springball, which
that's a whole nother sidebar that we can go down.
But it was the performance indicators were one record board.
Speaker 1 (15:47):
So I don't even remember ever doing a forty.
Speaker 2 (15:50):
Well, I was direct because you weren't. You were older, right,
it was. That's the whole point. Like after springball got extended.
So because springball got extended, peak speed was shortened and coaches,
I don't know who made the decision that it's not
safe to try to run a forty with less time.
I disagree, and I started doing We would do forties
(16:13):
at Towson. But anyways, so the performance indicators, you're just
you're on field mainly stuff, so it would be vertical jump,
ten yard dash, and the pro agility. Yeah, I'm not
calling it that the five ten five, but those five things.
It's not agility. It is you know, where you're changing direction.
It's not it's the five ten five, or it's the
twenty yard shuttle, or it's a short shuttle. Like, it's not.
(16:34):
There's no agility involved, but people think it and so
like you don't.
Speaker 1 (16:39):
But even if you you don't, h that's interesting.
Speaker 2 (16:43):
You're not reacting to a stimulus. Therefore, it is not agility.
It is changing direction skills, which is why you a
great pro agility runner. You are the definition of it.
You and Drake great at that drill. You'd get shook
if you had to try to tackle anybody in an
open field.
Speaker 1 (17:02):
Right, I was less good at that.
Speaker 2 (17:03):
Okay, but you could do the pro agility drill. So
it wasn't an agility measurement. It was a drill where
you pre programmed it new all right, I'm gonna run
five yards, change direction, ten yards, change direction, run through.
So that's why it's not agility. It's change in direction.
Speaker 1 (17:19):
Is this your I'm genuinely curious your definition of agility
requires the reactive component.
Speaker 2 (17:26):
Not me Nick DeMarco, every like in strength and conditioning, Like,
if it is not reactive, it is not agility. It
is change in direction like in the literature.
Speaker 1 (17:35):
Okay, that's that's interesting that that that it's considered that
way because because the basic definition of agility is just
ability to move quickly and easily.
Speaker 2 (17:44):
Yeah, they're wrong. I don't know who's whose definition that is.
Speaker 1 (17:47):
That's that's Oxford.
Speaker 2 (17:49):
Oxford can go shove it because Oxford has never actually
done any like.
Speaker 1 (17:52):
So but doesn't so interesting.
Speaker 2 (17:57):
I could just the old like because and then and
then this whole misguided notion that oh you can't do
this this on this world in strength condition where it's
like you can't do it. There's another redundant word, reactive agility.
If I call them squatty squats, you're like, what is
wrong with you? Well, reactive agility versus programmed agility, that
doesn't exist yet. There's there's people out there that believe
(18:20):
you have to do programmed drills before you can do reactive. Well,
that makes no sense, Tyler, because you're never going to
be perfect at any of those things. Athletes are never
perfect when they sprint in a straight line. Yet people
let them sprint in a straight line. You can do
very simple mirror drills before you're great at changing directions.
So I did learn this eventually from guys like Nick
(18:43):
de Marco, Kerewinham Flat, Jeff Moyer, Zach Daycan't, Terrence Kennell,
the coaches that are inside Strength Coach Networked that are like,
this is what it actually is. Sean Mishka r another name,
like when you dive into what the research says, like
this is the reality of it, just like people are
wrong too. There's athletic trainers and here's a research study
on it right here from Francisco da Villa at all
(19:06):
in twenty twenty. He just puts the paper this this
research article. Like Tyler, if you are running and I
push you on the field and you get an ACL injury,
that is classified again Oxford would call that a non
contact injury. No, no, no, there was contact. It was
upper body perturbation. So now it's an indirect contact, direct
(19:27):
contact or non contact because it took people to finally realize,
Wait a minute, the medical staff is wrong when they
call that a non contact ACL injury. So you have
to be willing to push against the grain. Sometimes when
things get wrong.
Speaker 1 (19:40):
The medical staff would would classify that as a non
contact even if you got pushed.
Speaker 2 (19:45):
Up correct because it wasn't direct to your knee. Nowadays,
really they will call that a indirect contact.
Speaker 1 (19:53):
Okay, yeah, that makes more sense.
Speaker 2 (19:55):
But again that's where again back in the day, if
you want to say, well, back in the day, back
in the day, that is not it was I pushed
Tyler Clover. Tyler Clover Tear's is ACL non contact ACL injury.
Speaker 1 (20:06):
I guess with the agility thing, and again, very very basic,
I've always thought of like maybe I use the word
quick if you're fast for like we're talking Layman's terms,
Like maybe some of the people that are listening to
the show, like are you fast, that's more straight line.
Are you agile? That's more like change of direction. But
(20:27):
I guess, yeah, I guess that makes sense. I've never
considered agility or I've never heard anybody use agility, which
is why I'm so because I listen to a lot
of strength conditioning, a lot of fitting it like all
these things, and.
Speaker 2 (20:40):
A lot of people that are wrong out there.
Speaker 1 (20:41):
Brother, Yeah, I've never heard anybody classify agility as having
the reaction component to it.
Speaker 2 (20:47):
Yeah, Like I said, DeMarco was the one that kind
of opened the door to me with it, And yeah.
Speaker 1 (20:53):
I will say, still I'm still pretty agile. Sure you are,
I'm better. It just changed direction. Some would say the goat. Uh,
but I'm I'm still pretty agile for for what I
looked like more better than I looked. So anyway, you're
you do all these things, and uh, do you like
the golden Hawk? Do you like did you like that
(21:14):
concept as a as a as a goal, because here's
here's my opinion. I loved it for the freshman because
it was pretty attainable, and maybe I'm just a pussy.
After freshman year, these things felt impossible, and if you
got one or two, it was like, holy shit, dude,
you got you achieved one of your goldenhawk like you
(21:36):
didn't just pr you got one of your Golden Hawk marks,
Like you got that much better at one of these
things as a junior. As a senior, nobody was getting
seven out of seven or eight out of eight. So
I always thought it was like, why are they giving
us this goal? It doesn't really seem attainable. As an
older guy. I always thought it just kind of should
have been a freshman thing and then we should have
like restructured the goals. I mean, we had plenty of goals,
(21:58):
not like we needed more. But what would you think?
Speaker 2 (22:00):
Yeah, I agree with you on that because it is
it's some of the goal is like why like I
don't even need you to I actually don't care if
you don't pr if you Tyler Kloever are already or
let's use you know, Josie or anybody like, I don't
need you to get if you're already a call it
a five twenty squatter, I don't care if you squat
(22:21):
five thirty. I legitimately don't care. I'm actually okay if
you go down to five twenty or five fifteen or
five hundred and you get better in other areas. So
that's that's me personally.
Speaker 1 (22:31):
Or even better, like put four four plates on the
bar and move it really fast.
Speaker 2 (22:36):
Correct, And that's to me. That's why I took the
record board down at Towson, and why would at Iowa
and anywhere I go, Because the legitimate only record that
matters is our win loss record and our win loss
record against top twenty five programs and good programs, that's
what matters.
Speaker 1 (22:51):
Shitty record, By the way, in the last three years,
haven't correct, haven't bet anybody in the top twenty five
in a while. I almost forgot to to input this.
This is from last episode we had a We had
a glowing review of the last episode we did on
the Hawkye Championship. Just finished the Hawkye Championship episode. Uh,
this one with Lima was incredible. The in depth look
(23:13):
at this and what it meant to building the successful
teams I watched play at Iowa when I was in
college speaks volumes of how good those teams and future
and past teams of Iowa football were so consistently good
and tough, very tight knit community of guys who fought
tooth and nail, And then he adds, I'll be honest,
I probably wouldn't make it through all that. I do
(23:33):
my hardest, I try my hardest.
Speaker 2 (23:36):
That's awesome.
Speaker 1 (23:37):
Sure they loved that last episode where were we went deep?
So let's get to these weight room records. It came out, Uh,
a couple of linemen broke all time marks for I
think tackle and center. Yeah, Logan Jones is the center
put up A what I'm what. I'm pretty sure I
don't think Ray and them have decided to go to
(23:57):
a true one r m uh, maybe they have, I
don't know. Seven twenty and Jennings Dunker, offensive tackle, Who's
just he's built like a he's an actual building. Like
you go to Chicago, go to Michigan, have downtown Chicago,
look up at one of the buildings. That's our tackle
in Jennings Dunker. He's a savage six eighty five or
(24:18):
six ninety five. And then some freshman kid, freshman linebacker
from Monticello, Iowa, who small town Iowa folk have come
out of the woodwork and decided, like, have informed me
on who this kid is, Preston Reese a projected one
RM of six hundred and thirty pounds as a eighteen
(24:41):
nineteen year old linebacker. And then there was one more
on there as well, that is I don't care if
it's a five retmax or one remax. We'll get into
the nuance of it here in a second. But those
are ridiculous numbers, Coach, those are insane. Uh, they are
so I can't even I just deadlifted for seventy five
(25:03):
the other day for the first time in my life.
It's the highest I've ever done on any lift ever,
Like I've part.
Speaker 2 (25:09):
For seventy five.
Speaker 1 (25:10):
Okay, yeah, and these this freshman is over six six
hundred projectay, which means he probably Yeah.
Speaker 2 (25:17):
So here we got we got Logan Jones school. It said,
Logan Jones seven oh five, Jenny's dunker, six's eighty five
freshman inside linebacker. Yeah yeah, six thirty crazy Jackson ra
Oath outside linebacker, five seventy five.
Speaker 1 (25:34):
Those are some numbers.
Speaker 2 (25:35):
Man.
Speaker 1 (25:38):
You don't seem impressed.
Speaker 2 (25:39):
It's not Listen, I'm gonna I'm first of all, I'm
not here to say that these kids are not strong.
I am. I'm certainly not here to say that.
Speaker 1 (25:48):
You just question what it means.
Speaker 2 (25:51):
I question what it means because it should be questioned.
And I like because, okay, if you look at the
post that you said, and it is, who's the kid
with the red hair jet, that's Jennings Dunker yep, so
yeah Dunker.
Speaker 1 (26:07):
He's our right tackle.
Speaker 2 (26:09):
And who's low? Which one's low?
Speaker 1 (26:10):
Logan Jones is the center?
Speaker 2 (26:12):
Was Logan in? Did Logan have a picture?
Speaker 1 (26:15):
Uh, he might have. He's number sixty. Kind of like
a dirty blonde hair.
Speaker 2 (26:22):
Because the like so the reason that I'm asking these
questions is when you look at the pictures of things
that were posted and you have the knowledge that I
have of working there and having the lift cards. So
like this, maybe he's a front this kid here one, two, three,
four four plates, So he's got four uh four sixty
on the bar. But there's a tendo not on that one. Okay,
(26:45):
So that kid probably did some reps. This the Jennings
dunker kid. So he's got six oh five on the bar. Yeah, okay,
and he has a tendo on it. Which first problem
should be of a true unit instead because it can
incorporate and not be on lift cards instead of a iPad.
But we'll go down different rabbit hole. Anyways, VBT's on it.
(27:06):
If I look at a lift card from when I
was there. We used to do this with you guys
in Dearing a cluster set and you would. So what
a cluster set is to our listeners is you do
one rep, you rack the bar and the VBT will say, hey,
you moved it at whatever speed. We will have a
certain speed that you the set will get ended if
(27:27):
you get below a certain speed. Now, the fact that
it is a uniform number across the board. We can
dive into a rabbit hole as to why that's wrong,
especially when you have only one hundred and twenty athletes
and you have six strength coaches.
Speaker 1 (27:41):
So we can number across the board meaning like.
Speaker 2 (27:44):
Three meters per second because me, justin Lima, and you,
Tyler kloever, you might be able to grind out a
rep that I couldn't, so you can individualize it better
when you have individual training things. So again that again
we're going down different rabbit holes. But my point is
this kid did six oh five for a rep, racked
(28:06):
it waited at least twenty seconds. Now these twenty seconds,
does it start when he racks it? Does it start
when he stands up? Does he immediately go back under
the bar when it's time? Does he take it? Now
we're talking thirty seconds, okay, So maybe the rep takes you,
let's say at best five seconds, six seconds, let's call
it six. Okay, so you're working for six you're racking it.
(28:30):
Let's on the high end, assume he's got about thirty seconds,
so it's a one to five work to rest. I'm
not saying it's easy again, I am not here to
say it's easy, but to squat six oh five for
singles cluster style and then say that his max is
six eighty five, you do the math on that. So
(28:50):
if I take it's yeah, yeah, six eighty five six
a five divided by six zero five one third. I
gotta did that wrong because my brain eighty eight percent.
Speaker 1 (29:01):
Because I did that wrong because of my brain, I kill.
Speaker 2 (29:03):
Eighty eight percent. So realistically, he should be able to
do six oh five for five reps in a row. Okay,
I'm tell like, so think about this. He probably did
that maybe eight times, which again still very impressive. I'm
not saying it's not. But if you, Tyler Klover, what
(29:26):
is your best two hundred meter time eight? A CrossFit thing?
If you when you time it.
Speaker 1 (29:33):
If I'm just running like a straight up two hundred
as fast as I can, what do you got? I? Uh,
twenty I don't even know. Twenty six.
Speaker 2 (29:44):
Okay, we're gonna take twenty six into two hundred. Twenty
six times eight is two hundred and eight seconds. Yeah,
divide that by sixty because his sixty seconds in a minute,
that's a three point four to six mile pace, would
it be inappropriate for me to say that you are
a sub four minute mile or I get where you
(30:05):
could run a two hundred yeah problem.
Speaker 1 (30:09):
Yeah, Yeah, it's you're getting in the weeds and the
calculations are. Yeah, I understand where you're going. You're like, okay,
if we're really going to talk about his true one RM.
Speaker 2 (30:19):
Or even a training max, that's safe, like seriously, like
that's where it's your your your clusters are designed to
help you get stronger, yeah, to then be able to like,
so that's where it is. Because now when you have
these inflated numbers and this kid has to go put
So now his new training max is six eighty five, right,
(30:40):
and we're gonna like so he's gonna have to hit
eighty percent in training at some point, all right, So
six eighty five times point seven is now four eighty
So he's got to be able to do four or
that's seventy percent. Sorry, six eighty five times point eight.
He's got to be able to do five forty five,
be able to and we've said it before, gun to
(31:02):
head eight reps no problem. Yeah, And so like now
you start talking about okay, let's talk about what's going
to happen with these dynamic effort reps. So he's gonna
have six eighty five times they're going to start him
at least point at sixty percent, so he's going to
have four eleven on the bar plus bands. So that's
where it's like you start when you overinflate it, athletes
(31:24):
are training at a max that is not their real max,
and therefore the intent is not the real intent, which
again gets back to why using VBT on all strength training.
But it's just it's not as accurate and you're putting
an inaccurate load on the athlete, which at the end
of the day, our job is to keep them safe.
Gets you on the field, So that's why it gets
me all worked up.
Speaker 1 (31:44):
Yeah, it affects the uh, it affects future training massively,
which is which I always thought. That was always like
this joke, this running joke on the back end of you.
We'd go home from max day and you're like, yeah,
I said, set a pr no idea what the next
cycle is gonna look like when I step it, Like,
(32:05):
now I'm gonna have to hit like and the the
problem about that is is like you're not just a
weight like you're not just a weightlifter, like you're a
student athlete who has could be practiced. It could be this.
And so the next time you step into that six
or eight week phase and you're like, okay, now you've
got to wait on the bar week one, that's like,
holy shit, I don't know if I can get I
(32:26):
don't know if I can get this. And we're supposed
to go up from here. Correct, Yeah, so I there is.
Speaker 2 (32:31):
That's why. That is why it's not like because that
right there is why.
Speaker 1 (32:37):
Yeah, yeah, I get I get that they're gonna need
a lot of a lot of protein to recover from
those workouts.
Speaker 2 (32:44):
They gave you these proteins from the IOWAG Council.
Speaker 1 (32:46):
They sure could, man, they sure could, Eeway Council. Not
only that, we're thinking a couple of different sponsors. This
episode is gonna be uh it's gonna come out just
in April. So not only are we thinking the Iowa
Council today, but we're also thinking Eagle Points Solar.
Speaker 2 (33:05):
All right, I got my analysis though.
Speaker 1 (33:08):
This is no bullshit. Justin text me immediately after not
maybe last podcast, but the podcast before that, or no,
it was last podcast, and he goes. He literally sent
me the thing where he had submitted his form for
the free solar analysis. Eagle Points Solar, they're just trying
to save you some money. Maybe they can, maybe they can't.
They're gonna educate you about the solar process, why, why
(33:30):
it's why it's better for you, why it could save
you money, How it fits into your household, your house,
Which side of the house the solar panels are going
to go on. They got installations all over the Midwest,
mostly Iowa. They got offices in Cedar Rapids, Debuque des Moines.
Could be wrong about that. They're all over the place.
Speaker 2 (33:50):
Yeah, Chris texted me yesterday. I'm going to be speaking
with him later.
Speaker 1 (33:53):
If you do the free solar analysis again, you just
send them your your energy bills from the last twelve months.
They're gonna give you a little, a little rundown two
hundred dollars Amazon gift card to no brainer to me,
I just spent one hundred. I just spent seventy eight
dollars yesterday on Amazon. I could have used that, but yeah.
Shout out to Eagle Point Solar, Shout out to Ie
(34:15):
Egg Council, the boys at the complex that eat a
lot of eggs. Egg prices are coming down too.
Speaker 2 (34:20):
Amen.
Speaker 1 (34:21):
Amen, do you eat eggs every day every day?
Speaker 2 (34:24):
No? But my wife, she's a rock star. Where again,
my brain, like I said, I don't like to think.
This is the very the tism side of me, like
we've talked about before, to think, I don't I bro
I wear that like I don't. I don't like to
think about unimportant things like what I'm gonna eat for
breakfast or food. So Megan will make this week. She
(34:46):
did overnight oats and a bunch of Mason jars for
the week. If we're gonna have eggs, she'll make like
an egg cast role at the beginning of the week.
So that way it's like, no, this is just what
I have for breakfast.
Speaker 1 (34:56):
Little little egg baked, some bacon in there, some some cheese,
some veggie mm hmm in the Mason jars. Love that
avoiding avoiding the plastic uh forever chemicals.
Speaker 2 (35:07):
Sure, I get him from the cake up otherwise that
I just had with my coffee earlier.
Speaker 1 (35:12):
So my coffee machine broke. Oh didn't have coffee this morning.
And it's at that point where you realize, like, oh,
maybe there is a small dependence on.
Speaker 2 (35:20):
This that's not as small. It's just dependence. But I'm
gonna quote Marshall Yonda, so I mean, I I was
so lucky I got to train Marshall Yonda one on
one and Riley Reef sometimes when the two of them
would come back together, like that's a young former old alignment.
Speaker 1 (35:34):
I'm like a couple, couple decent.
Speaker 2 (35:35):
Yeah, but right Yonda, so a lot of the times
he'd either sometimes he would train with the group, but
a lot of times he wouldn't. He'd trained by himself
because he'd come back earlier or stay later. And he
would sometimes train Monday through Thursday because he'd take like
a Friday fishing trip with his brother in law. And
he'd always tell me, He's like, yeah, I drink a
big thing of coffee. He's like, everybody has a vice.
(35:58):
I don't tell me. You don't. He's like, if mine's coffee,
I don't care. And I kind of agree with him
on that.
Speaker 1 (36:04):
Yonda somehow not a first ballot Hall of Famer this
past season.
Speaker 2 (36:09):
Doesn't make sense to me. But again, this we said
it earlier. There's people that are wrong.
Speaker 1 (36:13):
Everywhere, so it's true. It's true.
Speaker 2 (36:17):
Like the guy anybody listening, Marshall Yanda played right guard,
so that means his left arm is his inside arm.
He tore that. Yeah, he tore his left rotator cuff muscle,
and instead of being like, oh, I'm not going to
play anymore, said, hey, move me to left, so my
right arm is my inside arm and is stronger. I'll
(36:39):
keep playing football and delay surgery.
Speaker 1 (36:42):
He did that.
Speaker 2 (36:44):
Look it up.
Speaker 1 (36:45):
Holy shit.
Speaker 2 (36:46):
Uh huh.
Speaker 1 (36:47):
That's a hell of a story.
Speaker 2 (36:49):
And unlike continue like bro was ranked forty fourth in
in the NFL players one hundred. Yeah, like as an oldlignement. Yeah,
the fact that people even know who you are. And again,
a great story about Marshall Yonda. I wrote a blog
(37:10):
about it, but Yonda told me so again. I get
to have all these special moments and yonder transfers. He
gets like called McDonald's because he used to smash McDonald
a is Juco anyways, shows up like shows up late.
Speaker 1 (37:23):
Hold on a second, Yanna's from a Juco.
Speaker 2 (37:25):
He's a juke. Yeah, you only put a.
Speaker 1 (37:27):
Fucking uneducated on this man.
Speaker 2 (37:29):
Oh yeah, so he came from a Juco and he'll
tell you this. He used to smash McDonald's and like,
so yeah, Doyle used to give him a hard time,
like daring his like, hey, you're not gonna be able
to eat like that anymore. And this was when oh gosh,
what is the guy's name? He was He's now at Oklahoma,
he was at Vandy, he was at Nebraska. I can't
remember his name right now, but he was Doyle's assistant before. Anyways,
(37:52):
Yonder was late one of the first couple of days
in week one, like maybe Tuesday, and he like gets ripped,
you know, does whatever. So then he like, I'm not
going to miss you know, two in a row, so
like make sure he gets there super early. Well, they
trained at a different time on Friday so the kids
could go home, so he showed up fifteen minutes late
to what I thought it was fifteen minutes early. So
he's late two times in his first week and is like,
(38:16):
I'm in the doghouse. I like like like, but just
work a okay, Like they care about me because they're
they're like they're talking to me. They still care about me.
And got ripped but turned out to be again austome.
He's thirty seventh overall. Best players were voted on by
the players in twenty sixteen. Eight times Pro Bowler, seven
(38:36):
times All Pro Super Bowl champ.
Speaker 1 (38:39):
Like stud yeah man six three three oh five. I
pulled him up North Iowa area.
Speaker 2 (38:47):
The animals, I want to say.
Speaker 1 (38:49):
Yeah, from Animos, Iowa went to North Iowa. He went
to Nayak What did they even have football?
Speaker 2 (38:58):
I don't know, but he had that unbelievevable blindside blocked
that He was kind of he was kind of shaken
up after that. He was shaken up after about it.
Speaker 1 (39:05):
He killed a human. He was shaken up. He was
He was like, oh shit, I don't feel good about that.
Speaker 2 (39:11):
M hm wow. He doesn't really like to talk about it,
like seriously, really again, this is.
Speaker 1 (39:17):
All that guy? Is that guy? Like did that guy
take permanent damage from that?
Speaker 2 (39:22):
I don't know, but I haven't talked about it with
him since twenty seventeen ish, So yeah, he didn't like
to talk about it.
Speaker 1 (39:29):
The stud he uh he was like when he lost
weight like in one year after he retired and everyone
was like Jesus Christ, and then uh blythe hit me
up like after he retired last year two years ago
and was like, dude, I gotta I've been talking to Yonda.
I got a peloton, like what do I have to do?
And so I helped out blythe a little bit. But
it's just it's funny those linemen. They're like, Okay, I
(39:52):
need to get rid of this body. Immediately you were
you were one of those guys.
Speaker 2 (39:56):
Speaking of Blith, I'm gonna see him the mom what's
he doing?
Speaker 1 (39:59):
What are you doing?
Speaker 2 (40:00):
Greg and I are driving to We're driving to Williamsburg
because we're going to be there's a high likelihood that
Centennial will be getting a new weight room. Williamsburg just
got a brand new weight room. They're a powerlift company,
so we're looking at a we're looking at a bunch
of different powerlift rooms that had been done in terms
of being able to bring research back to the ad
(40:21):
of like, hey, this is a good layout of a room.
I talked with Ike about being able to go up
to Cedar Falls. But we're just going to take a
We're gonna take a tour of the eastern side of
the state because Greg and I are going to the
Iowa Football coaches. Oh yeah, the high school clinic that
happens tomorrow, and so anybody listening to it now would
have been this past weekend.
Speaker 1 (40:41):
Getting to like build a layout for a weight room
is like strength conditioning coach drugs.
Speaker 2 (40:46):
I mean the fact that I got to do it
for that room that we had like build like not
only just the plans that I think we had like
forty five rounds of it in that weight room that
we eventually did, but then like the and o's like
we actually, okay, you know, me and Joe Well and
Cody moved that weight room from the old Japison building
(41:09):
and like moved all the physical things into the new room.
And then it's like, all right, you got all these dumbells,
like hey, we thought this would go here, but like
where should it go. Here's the logistical thing that nobody
thought of until I very proudly realized this when we
were at Iowa. And you can confirm this. So the
old remember how we used to the crash bars were
(41:30):
those like dishes that were really big and wide, really
really long. Yeah, Well, when we would drop a bar
bell on them, because the poles at the end of
for like the fives and the tens would fall off.
So that's why we had those little like things that
were installed to keep them from falling.
Speaker 1 (41:46):
Off.
Speaker 2 (41:48):
So it's like the little logistical things of like Okay,
how are we gonna lay out the room where we
put the dumbells? It is. It's fantastic to be able
to do stuff like that, and I'm excited to be
able to help preg.
Speaker 1 (41:59):
Do that, like a fresh weight room, new equipment, new
new weights, new barbells. Oh, it's yeah, that's just like
I just I just placed an order and Rogue Fitness
yesterday had some gift cards that had built up, and
I got myself a new barbell. I'm just gonna unbox
it and just stare at it for an hour.
Speaker 2 (42:21):
You understand why people like product shoes or bags, whatever, right? Oh?
Speaker 1 (42:25):
I fully yeah, I fully get it. It's whatever whatever
you're into, like something new and untouched and like perfect.
Oh amazing. And then I'll do some CrossFit work out
where I drop it on the ground.
Speaker 2 (42:36):
One hundred times.
Speaker 1 (42:39):
What is the uh, you know, you go through those
eight weeks? I think, and this is maybe something for
like your average person, like what is the what is
the goal? The the the biggest overarching you know, we
talked about how it's it's time to get strong, right,
this is the time to get strong, and I think
generally like for those for those listening, the reason because
of that is you're not going to do it in
(43:01):
season because it's very high CNS, like you have to
grind and you're not going to grind yourself out of
like you're playing battery. You're not going to do that.
You're not going to do it during spring ball because
again similar like football is paramount. We just had our
last podcast, Kevin and I talked about coach Farrence's pre
spring address. He's like, this is pure football time. It's
(43:23):
when we get to focus on football. So that's you
are a football athlete first and foremost. So that basically
leaves two areas of space. It's either before spring, which
is those eight weeks of winter, or the summer period
end of spring through summer period of like when do
we get strong? And the time that's closer to the
(43:44):
season you want to focus on the conditioning part, which
leaves those eight weeks before spring, like, hey, this is
our peak strength phase. But generally, like is that all
we the thing we care about most or is there
a better way to describe those eight weeks of this
is the true outcome that we want for these athletes, because,
like you mentioned earlier in the podcast, part of that
(44:06):
is we need to be ready for spring ball two.
Is it more of a GPP focus or is it.
Speaker 2 (44:12):
It's all the above. That's kind of like so it
goes in phases, but you got to think like your
overall main commander's intent is get stronger. The beginning of
the phase is restore range of motion. Restore schedule because
you guys just weren't in a schedule. You were gone
for maybe two to three weeks, depending on what the
bull game was. Get back into structured training, get back
(44:34):
into you know, moving your body again, and it's increasing
work capacity for those first two weeks. Then once that
you've reestablished your habits and your foundations of getting back
in the room, then yes, it's we're going to just
go chase strength. And so for anybody listening, what strength
actually means is heavyweights lifted maybe six to reps less
(44:57):
like you need to be putting heavyweight on the ball.
Strength conditioning. We are not doing what you know Elon
Musk and SpaceX is doing catching rockets that are skyscrapers
from the building. If it's heavy, it's few reps. If
it's light, it's either fast or it's for its multiple reps,
and so it's going to be heavyweight, few reps, you know,
more rest so that way you can breathe like we
(45:20):
talked about, and you can get your recovery and you can,
you know, even eater, drink something in between your sets,
so that way you're recovered and you can keep lifting
that heavyweight so you can help your muscles skeletal, get
your muscles whatever however people want to hear it. Your muscles,
your tendons. You need to get them strong and durable
because when you go and run and you change direction
you play, they get stiffer. Now when you lift, you
(45:42):
can help that pliability for your tendons to become slightly
less stiff. They still need to be that balance of
stiff and strong, and you are continuing to emphasize and
train that during the winter and then towards the end
of it you have to then be able to get
in shape and handle the amount of volume spring ball
will be.
Speaker 1 (46:01):
It's always the fun part for the specialists. Get in
shape for nothing. Nothing. What does springball look like? Finally
on this we shift into springball. They're now practicing. I
think they actually moved it to a schedule of every
other day.
Speaker 2 (46:14):
I saw that's what it used to be. So we
got we used to lift Monday, Wednesday, Friday. No, no, no,
for the practice it was Tuesday, Thursday, Saturday. Is what
it used to do?
Speaker 1 (46:22):
Was it always? How much my memory is a shot.
I always thought we went Wednesday, Thursday, Saturday.
Speaker 2 (46:29):
Maybe we did. I could be wrong. I'm legit. I
could be wrong. You you might be right. I could see.
I don't know. I really don't. Maybe I blocked it out.
Speaker 1 (46:36):
Regardless, it's it's this year. Is the every other day schedule?
They go to Tuesday, Thursday, Saturday.
Speaker 2 (46:41):
I think you are Maybe that's what we did at Towson.
That's what why I thought about it. I don't know.
Speaker 1 (46:45):
I saw the schedule this year and I thought, man,
I thought, I'm pretty sure we used to go two
days in a row, break on Friday and then go Saturday.
Speaker 2 (46:51):
But I think that does sound right now that you
say it.
Speaker 1 (46:53):
But then you know that's three days of practice again.
That is the focus. What is uh, what does the
weight room look like and what's the focus shift to?
As far as that as far as that.
Speaker 2 (47:02):
Goes the reason I'm pausing, is it like, what should it?
Speaker 1 (47:06):
What should it look like?
Speaker 2 (47:07):
So what it should look like is mondays need to
be your You gotta sneak in another day of recovery.
So mondays in for me. And what we did was
we called it our bulletproofing day. I don't like the
word corrective exercise. We bulletproofed.
Speaker 1 (47:23):
I like it.
Speaker 2 (47:23):
I love bulletproof low CNS. It was we addressed ankles,
knees hips, low back, shoulders, and necks. And it was
a long warm up, get your sweating, good music, like
just feeling like, Hey, Saturday was an awful practice. Sunday
you recovered. Monday, let's get the good juju flowing even more.
Speaker 1 (47:46):
Fill your cup day correct.
Speaker 2 (47:48):
Because then Tuesday you got practice again. Yeah, but now
your nervous system is back in that you know, fight
or flight again. So then Wednesday it's not again. You're
not able to truly follow a high low model because
you still have to place some stress on the athlete.
So Wednesday was our high day. Now the volume would
be turned down, but the intensity would be cranked up,
(48:09):
and we would still never lift heavier than ninety percent
in season because springball and the in season ninety percent
really does feel like one hundred percent with all the
weight that they do. So and if we did, we'd
kind of trick them with like, all right, if we
wanted to really lift something heavy, we would go hand supported,
so that way we could overload their nervous system without
actually you know what I mean. Like we'd trick them
that way or with accommodating resistance, and then Thursday they'd
(48:32):
have another practice. But then Friday would be uh dynamic
effort in style where it's like, hey, we're not you
didn't come here to lift weight. You came here to
play football, and so let's again kind of a more
aggressive bullet proof but we're you know, that was the
upper body day for us. So we would do our
bench press, we would do our rows, our pull ups,
more torso work because you could do that and then
(48:55):
you feel really good going into that scrimmage because remember,
everything we do do help you play football. Period. That's it.
That's how ithould look.
Speaker 1 (49:04):
But what if I want to have a high one
rep max justin as.
Speaker 2 (49:08):
Long as it does not interfere with your ability to
play football.
Speaker 1 (49:10):
What if I'm on the squat seven fifty.
Speaker 2 (49:13):
Then go be a Powerlifter with Ray Williams. Yeah, go
to because that guy is impressive.
Speaker 1 (49:17):
Go to West Side or take drugs. Drugs will get
you there too.
Speaker 2 (49:22):
They all do.
Speaker 1 (49:23):
Uh yeah, uh, there you go, little springball.
Speaker 2 (49:28):
Yeah, we definitely went. We went Monday, Wednesday, Friday at
TAUS and Tuesday, Thursday, Saturday.
Speaker 1 (49:32):
That's how I think you should do it.
Speaker 2 (49:34):
I think that was it was. It was really awesome
and like so now anybody listening to it. I did
not always. I had the epiphany of wait a minute,
and I went to my staff. I was like, hey,
if we do this on Monday, we kind of give
them two days off in a row. And they essentially
like if we get off the field, if we still
because we practiced early in the morning. That's why the
(49:54):
ad hired me, was to bring that schedule and like,
if we get off the field by eleven then on
Saturday and don't get back on the field till eight
on Tuesday, like we're doing our job, especially because our
coaches would we we'd scrimmage hard, right like kind of
like the boys they're going to be they're nine on
seven blocks, like they're they're gonna be. They're in it,
(50:16):
you know, twenty three. B's probably the first play call.
Speaker 1 (50:21):
It's on the script, man, it's on the script. Somebody,
what is it today? Is it Thursday? Oh? Yeah, somebody
right now?
Speaker 2 (50:29):
Somebody is right now.
Speaker 1 (50:31):
Yeah, as we record this thing, someone's running their head
into somebody else.
Speaker 2 (50:35):
Bring your backside, knee, run your knee, Nita.
Speaker 1 (50:37):
Have you seen any of the uh, the Fresno State
social media clips of Brian.
Speaker 2 (50:44):
I've reposted and said good like bro, wishing them nothing
but luck.
Speaker 1 (50:47):
I did I hear the I clicked on one. It
came across my feed. You know, the algorithm just knows
because I don't follow the Fresne Stay stuff.
Speaker 2 (50:55):
Same I didn't either.
Speaker 1 (50:56):
Yeah, and I hear run your knee, run your knee,
and I'm like shit, there it is the same thing.
It makes you realize like, okay, you know, guy is
literally just born in brett Iowahawk. I played coached, and
then the whole thing happens with you know, they he
gets let go, and then you just realize it. They
just want to coach football, man, They just want to
(51:17):
fucking coach football. And they're just that's who they are.
They're just football guys and they're grind. I love seeing it.
It's just fun.
Speaker 2 (51:24):
Which to that point, I do. I do hope and
I've I've said it before. I mean, I hope Coach
Doyle is able to do it again, like he ye
should be able to do the thing that you love
and we're really good at like so I'm happy to
see Brian out there. Like I said, it's funny, I
didn't follow. I don't follow friends the state.
Speaker 1 (51:41):
Yeah, but it comes across. It's like the Brian and
they know that it's going to hit too because it's.
Speaker 2 (51:45):
Like my wife went to school there. So that's also
really two years.
Speaker 1 (51:50):
Wow.
Speaker 2 (51:51):
That's how I got connected with Moses Cabrera, who's uh
Bill Belichick's had strength coach because I heard they work together.
Speaker 1 (51:58):
Well how about that? There you go, coach Liam always
bringing the heat. Got to vent a little bit on
the one.
Speaker 2 (52:04):
R NIS like, thank you everybody for like I should
be thanking you for my therapy.
Speaker 1 (52:08):
So we did a little we did a little therapy.
I'll send you the bill in voice you. I'll invoice
Strength Coach Network for any strength coaches out there. Strength
Coach Network that's our third sponsor today. Shout out to
everybody for listening. We'll be back again soon. This is
going We're gonna have a couple more player interviews here
coming up. Thank you guys for tuning in. As always,
we'll see then. Hey, thanks for listening to the show.
(52:31):
If you want more, you can check us out on Twitter, Facebook, Instagram,
and YouTube by searching Washed Up walk Ons. And if
you're interested in supporting the show, head over to patreon
dot com slash washed Up walk Ons, where you can
find bonus podcasts, merchandise, and other cool perks. Best part,
half of your subscription benefits the kids at UI Children's Hospital.
We'll see you next time. Hawks. Buy a million pout
(53:01):
pun pun pun pun pun pun p
Justin Lima joins the show once again, former strength and
conditioning coach for the University of Iowa Hawk Guys. Every
time he's on, we go deep into the training regimen, schedules, tactics,
philosophies of the Division one football player. Today we discussed
that winter phase, some of the recent all time records
broken in the weight room, how to best integrate training
with springball, and a whole lot more. Let's have a day,
(00:23):
let's go. It's actually something that since basically I stepped
(00:53):
in to Iowa in twenty thirteen, it was like always
a dream. You remember Dylan Martin Heck yeah, yeah, uh
he's a pet guy.
Speaker 2 (01:04):
Yeah, student.
Speaker 1 (01:05):
I think he was a student or like a grad student.
Like in my first couple of years he was doing CrossFit,
like right when you and I came to Iowa. So
and he was like a regional level guy.
Speaker 2 (01:17):
That was the og days of CrossFit.
Speaker 1 (01:19):
Yeah, yeah, a little bit different now, but yeah, welcome
back into the Washington walk Ons podcast. Justin Lima joins
us once again. How are you doing, coach? What's a
what's your personal fitness look like these days? Are you
still rolling?
Speaker 2 (01:34):
I have? Let's see? Uh we got a note. One
day of the week, I do no ge jiu jitsu.
One day it's pilates. On the plate's days, I still
go for a distance run. Then I have an athlete
training day where it's just all sprints, jumps, plios, some
Olympic lifts, a kickboxing day, a weight training day that's
(01:55):
mainly on machines. So that way it's like tend in health.
I got a jiu jitsu day across fit Fridays as
I've been tagging y'all in. And then just a traditional
weightlifting day doing either a hang power clean or a
power clean paired with chain speed squats or chain bench.
Speaker 1 (02:16):
That is quite the fucking week, man, Like that's uh, bro,
what's can can I get? I know that this isn't
the point of the podcast, but I'm interested. Uh what's
the what's the motive, what's the the philosophy behind the
grand scheme?
Speaker 2 (02:30):
There? Uh be really good at a lot of different things,
and it has. It has made me feel better in
all the different areas. So, like you know, jiu jitsu,
being on the ground and rolling has helped my hip strength.
It has helped my core strength, which then also gets
strengthened when I'm in plates and on either the reformer
or when it's just the tower or you know, then
(02:54):
that translates when I have to go do a bunch
of frickin' burpies over the bar or toes the bar
are or you know, the distance running helps for the
jiu jitsu in the kickboxing or when I have to
go run a four hundred or a two hundred in
the CrossFit class. Like, they all help each other. And
it also helps me be a good dad because now
when the boys and we want to go play flight football,
(03:16):
we're going to go play baseball, we're gonna play basketball.
Dad can just jump right in and I ain't got
to be, you know, too worried about things. How old
are you thirty seven? But I feel like I'm twenty seven. Bro,
I never lost it. Now, hold on shout out to like,
now if DeMarco and Cody are listening to this, and
Coach Jim Reid, you were throwing me some shade back
(03:36):
in the day. Coach, it was Fridays we used to
do our power training, and he's like, why is he
still doing that? You know what, coach, because I still
got it, buddy, So there you go, coach.
Speaker 1 (03:47):
Read what a legend set unhit? What I wish people
could meet. For anyone listening who doesn't know who we're
talking about, we had a guy. Where was he from?
Was he just Italian? Yeah?
Speaker 2 (04:02):
I mean so he's Italian.
Speaker 1 (04:04):
He's the most Italian. I mean, this guy should have
just been in the mob. Basically, yes, never left the complex.
Me and Kevin have talked about him on the show before,
and he talked with that accent and that grit. He'd
walk by the meeting. The linebacker room was right across
from the lounge, and so when they'd go on break,
(04:26):
he'd walk into the lounge, Clova, why don't you fucking
do something for once? Playing pool in here? Playing PlayStation?
Speaker 2 (04:36):
Oh my god, I'll never forget. One of the best
stories about Jim was Brian Ferns. It was one of
the It was one of the days where it was
like snowy out whatever, and Brian's like, yeah, Jim texts
us all at like four thirty, like hey guys, it's
icy out, be careful and drive. It's like Brian's like, really,
we didn't have to be until six, Like what do
you what? What point? Like jit, we get it, like
you're dedicated, Like thirty we get it.
Speaker 1 (05:00):
You got here at five. I watched film for three
hours already. Uh didn't leave the complex. I don't know
if you ever slept. I mean I think he ended
up eventually going back and being the DC for BC.
Speaker 2 (05:12):
Yeah, because then we saw him at the Pittstroke bow
and everybody was all excited to.
Speaker 1 (05:16):
Seem legend great guy. What's the so you're doing it all?
Thirty seven? Feel good?
Speaker 2 (05:23):
Feel good? What do you weigh me? Two fifty five?
Speaker 1 (05:27):
Really? Oh yeah, you're still how tall are you?
Speaker 2 (05:31):
Six? Three?
Speaker 1 (05:32):
Okay? So yeah, it's really not like you're not like crazy.
Speaker 2 (05:34):
B's still doing some grappling too. Like I said, not
only with that stuff, but like with the athletes that
I trained one on one or even with Centennial where
we're teaching them all the contact prep stuff right now
because they need to get ready for it, because it's
just crazy if they didn't do any of that and
went into the season.
Speaker 1 (05:48):
How are those CrossFit Fridays?
Speaker 2 (05:50):
They suck? And that's why I do them with the
class because I just wouldn't do like those things that
I've sent you, Nick, I'm like you gall are crazy.
You do this for fun, And like even last week,
I'm about to say, like whatever we did, we worked
up to a heavy squat and then we did am
wrap wallballs paired with pull ups on every start of
(06:11):
the minute of strict pull ups, and it's like even
something like that, like y'all are just on a different level.
I'm trying to get there.
Speaker 1 (06:18):
They can so long to get there, and I don't
know if it's worth it at all, but some of
the stuff we do. I there was a fun workout
that it was on DeMarco's programming. I run me and
DeMarco run the same program that him and another guy program.
They write it and the piece was like such a
trap piece for like a Division one football athlete or
(06:41):
an explosive athlete where they would look at it and
be like, oh yeah, I could crush that, and they
would just get annihilated because it was three on one
off for four sets, so twelve total working minutes of
ten cal Eco bike ten dumbbell snatch with a seventy
(07:03):
five and it was just am wrap in those three
minutes and then you rest a minute and start over
and you hit four rounds and I'm still beat up
from it. It was brutal.
Speaker 2 (07:17):
I don't think people appreciate how hard ten seconds on
an echo bike is.
Speaker 1 (07:20):
So so for your average person, Like your average person
can't snatch a seventy five pound dumbell. First of all,
the average person is gonna like maybe get through ten
calories in a minute on that. I was pulling a
ten and ten per minute.
Speaker 2 (07:38):
Huh.
Speaker 1 (07:39):
So we're at just me and DeMarco, we're at stupid
levels of fitness right now. Just you have to neglect
your family and your everything else to get here. And
it's just my body hurts. We're fit though, I can
do a lot of stuff.
Speaker 2 (07:55):
There you go.
Speaker 1 (07:56):
We're gonna talk about springball today. We're gonna talk about
the winter phase eating into springball some other things too.
There you go, some one rep maxes or some calculated
one rep maxes.
Speaker 2 (08:08):
Yeah, something like that. There's something, there's something I.
Speaker 1 (08:12):
Want to quickly go back though to something that happens
in the winter usually happens to the winner. It's a goldenhawk.
Uh yeah, I think we mentioned it before.
Speaker 2 (08:20):
Now that'll happen at the end this this, this will
set the foundation for it because they'll you guys would
still have an opportunity to pr in bench clean in
your sprint stuff. After spring ball, it's through the spring,
through the spring, but this is the end of that
heavy strength emphasis. And this is where so like let's say,
(08:44):
for your average listener right now, the last eight weeks,
they were getting really ready to get really really strong,
and then towards the end of it they had to
stop chasing strength a little bit so that way they
could chase conditioning and agility to get ready for springball.
So the big primary emphasis was strength. So probably gonna
(09:04):
have a lot of pr set and clean and squat
and bench You're not going to have that when you're
in springball because you're playing football. That's priority number one.
After springball, they'll go into a peak speed phase is
what they call it. And during that time, because there
is no worry about football, you don't have to get
in shape, you can reattack certain variables of speed. So
(09:28):
a ten yard dash, a vertical jump, you're it's not
a pro agility. I hate the word agility, and they're
when a five to ten five and there's no reacting,
So the short shuttle or the five to ten five,
and then you're hang power clean. Somebody could still set
a pr then, but chances are your squatting bench is
going to get solidified now unless you can do something
kind of miraculous.
Speaker 1 (09:49):
There's a lot there. So it goes through basically like
the last day of school, like before you go off
to summer break.
Speaker 2 (09:58):
Yeah, before you go to before final, because then that
way it gives us the strength staff time to calculate,
like you know, put everything in your individual file, give
it to you, give it to the coaches. Update everything.
Da da da da da.
Speaker 1 (10:13):
The Goldenhawk for those listening and don't those don't remember,
is basically it's not just for freshmen, is it.
Speaker 2 (10:20):
No, No, they're just more likely to get it because
their training age. So listeners out there, think about a
new tube of toothpaste. If I open up a brand
new Crest three D white whatever.
Speaker 1 (10:30):
It's exactly what I use.
Speaker 2 (10:31):
By the way, me too, get it from Costco. Great,
you touch that thing anywhere toothpaste comes out right. Like
that's a young athlete. They go into the weight room,
they're gonna get stronger because of a mainly the neural adaptations.
But they're just have such growth potential. So that's why
you're saying it. Now, as that toothpaste gets closer to
the end, you don't throw it out just because you
(10:52):
can't touch it. At the end and toothpaste comes out,
you kind of wheel it and kind of uh, you know,
crease it and you get really specific. Well that's how
you get specif with training, to get adaptations out for
a more advanced athlete. So that's why it could be
a little bit more difficult for a more uh seasoned
athlete to get a PR. But then you also have
to think, well, who's who's the person that's setting the PR?
(11:14):
Is it an you know, is it a expected PR?
Because you could you just told me, hey, I did
you know ten? Ten? And every minute? What if I
was like, all right, clover now now in order for
you to PR, it's got to be fifteen and you're like, dude,
this is not possible, Like it has to be you know,
smart blah blah blah.
Speaker 1 (11:29):
So I'll stop the uh amazing analogy. By the way,
as use the toothpaste tooth the tube of toothpaste analogy
is perfect for exercise and specifically more so being an athlete.
So basically, yeah, the goldenhawk is is essentially how many.
(11:50):
It was squat.
Speaker 2 (11:52):
Yeah, and that's the weird part too about it. So
I think like it might even be body weight, but
it was like body weight, your your vertical your power quotient,
which took into body weight into your vertical jump. So
anybody listening out there, this takes into account, if you know.
Let's say Tyler Clover was an inside linebacker and he
weighed two hundred pounds and he got there and he
(12:13):
gets up to two fifty so he can play big
linebacker in the Big ten. And his vertical jump was
thirty at two hundred pounds, and now his vertical jump
is twenty nine and a half. Well, you could say
he got less explosive because he's at twenty nine and
a half. Well, he added fifty pounds of weight. Power
quotient is a formula that takes a square root of
body weight times the square root of the jump. It's
(12:33):
not perfect, but it works. It's not as good as
his other options out there, mainly is the Sayer's equation,
but that takes a little bit more math, so it
was not used. So power quotient your ten yard dash.
We didn't do a fly ten that would have been
nice A hang, power, clean, a squat, a bench. But again,
now we're talking about how are those numbers calculated? Was
(12:54):
it based off of a cluster am rap versus actually
doing the thing? Your pro agility would give you all
of your things and you knew what your goals were before.
Because that's getting back to how we talked about how
Doyle was like, hey, I wish I would have had
my meetings with the guys in the summer when the
minute they got there, rather than in the off season.
(13:15):
So during that off season January meeting where US assistants
would meet with whoever our assigned group was, and Doyle
would meet with the whole team. Part of our job
was to hand out that sheet to everybody and say, hey,
you know, this is where you've been at, this is
where we're expecting you to go, this is how we're
going to try to help you. Blah blah blah blah blah.
So everything was clearly communicated and handed out.
Speaker 1 (13:36):
It was like it was like squat, clean, bench, power, quotion, vert,
ten yard maybe pro. It was like seven or eight
different things. And if you hit it wasn't just a
PR either. It had to hit like a specific PR
like you guys set a you know, let's say my
(13:56):
vert is thirty. I couldn't just go thirty and a
like there was a number you had to hit. It's
like you have to hit thirty one for it to
count for the golden Hawk, And if you hit all
seven or eight out of eight in a specific year,
you were a golden Hawk. I was not a golden Hawk.
The freshman year is the easiest time to do it.
And I've talked about it before. I just didn't sleep
(14:18):
my freshman year, and it turns out sleep is crucial
for getting stronger in recovery. So I never was a
golden Hawk. Probably one of my if I was going
to call it a regret, that would be one of
my regrets is I just didn't understand that back then.
I don't know how I was that dumb. Uh But
(14:38):
eighteen nineteen year old kids are dumb. I mean, you
just and it's college and there's distractions and there's Netflix,
and it is what it is. Uh So a lot
of guys probably knocking off, especially the younger guys knocking
off those it's the first real time. Yeah, it's the
first real time, like the freshman like go through it
(15:00):
through it, and there was some ridiculous numbers posted on
Twitter that some some all time marks were set. Uh.
So you know there's there's two record boards that sit
in the and and coach Lamaherris has talked about how
he would wipe the wipe the record boards clean, which
(15:22):
I'm against because my name is on the record board.
Uh but uh, basically speed agility, Yeah, what was it?
Speaker 2 (15:33):
All the performance indicators? So and the worst part about
it too is they wouldn't update the forty our dash
even though the forty stopped being tested after springball, which
that's a whole nother sidebar that we can go down.
But it was the performance indicators were one record board.
Speaker 1 (15:47):
So I don't even remember ever doing a forty.
Speaker 2 (15:50):
Well, I was direct because you weren't. You were older, right,
it was. That's the whole point. Like after springball got extended.
So because springball got extended, peak speed was shortened and coaches,
I don't know who made the decision that it's not
safe to try to run a forty with less time.
I disagree, and I started doing We would do forties
(16:13):
at Towson. But anyways, so the performance indicators, you're just
you're on field mainly stuff, so it would be vertical jump,
ten yard dash, and the pro agility. Yeah, I'm not
calling it that the five ten five, but those five things.
It's not agility. It is you know, where you're changing direction.
It's not it's the five ten five, or it's the
twenty yard shuttle, or it's a short shuttle. Like, it's not.
(16:34):
There's no agility involved, but people think it and so
like you don't.
Speaker 1 (16:39):
But even if you you don't, h that's interesting.
Speaker 2 (16:43):
You're not reacting to a stimulus. Therefore, it is not agility.
It is changing direction skills, which is why you a
great pro agility runner. You are the definition of it.
You and Drake great at that drill. You'd get shook
if you had to try to tackle anybody in an
open field.
Speaker 1 (17:02):
Right, I was less good at that.
Speaker 2 (17:03):
Okay, but you could do the pro agility drill. So
it wasn't an agility measurement. It was a drill where
you pre programmed it new all right, I'm gonna run
five yards, change direction, ten yards, change direction, run through.
So that's why it's not agility. It's change in direction.
Speaker 1 (17:19):
Is this your I'm genuinely curious your definition of agility
requires the reactive component.
Speaker 2 (17:26):
Not me Nick DeMarco, every like in strength and conditioning, Like,
if it is not reactive, it is not agility. It
is change in direction like in the literature.
Speaker 1 (17:35):
Okay, that's that's interesting that that that it's considered that
way because because the basic definition of agility is just
ability to move quickly and easily.
Speaker 2 (17:44):
Yeah, they're wrong. I don't know who's whose definition that is.
Speaker 1 (17:47):
That's that's Oxford.
Speaker 2 (17:49):
Oxford can go shove it because Oxford has never actually
done any like.
Speaker 1 (17:52):
So but doesn't so interesting.
Speaker 2 (17:57):
I could just the old like because and then and
then this whole misguided notion that oh you can't do
this this on this world in strength condition where it's
like you can't do it. There's another redundant word, reactive agility.
If I call them squatty squats, you're like, what is
wrong with you? Well, reactive agility versus programmed agility, that
doesn't exist yet. There's there's people out there that believe
(18:20):
you have to do programmed drills before you can do reactive. Well,
that makes no sense, Tyler, because you're never going to
be perfect at any of those things. Athletes are never
perfect when they sprint in a straight line. Yet people
let them sprint in a straight line. You can do
very simple mirror drills before you're great at changing directions.
So I did learn this eventually from guys like Nick
(18:43):
de Marco, Kerewinham Flat, Jeff Moyer, Zach Daycan't, Terrence Kennell,
the coaches that are inside Strength Coach Networked that are like,
this is what it actually is. Sean Mishka r another name,
like when you dive into what the research says, like
this is the reality of it, just like people are
wrong too. There's athletic trainers and here's a research study
on it right here from Francisco da Villa at all
(19:06):
in twenty twenty. He just puts the paper this this
research article. Like Tyler, if you are running and I
push you on the field and you get an ACL injury,
that is classified again Oxford would call that a non
contact injury. No, no, no, there was contact. It was
upper body perturbation. So now it's an indirect contact, direct
(19:27):
contact or non contact because it took people to finally realize,
Wait a minute, the medical staff is wrong when they
call that a non contact ACL injury. So you have
to be willing to push against the grain. Sometimes when
things get wrong.
Speaker 1 (19:40):
The medical staff would would classify that as a non
contact even if you got pushed.
Speaker 2 (19:45):
Up correct because it wasn't direct to your knee. Nowadays,
really they will call that a indirect contact.
Speaker 1 (19:53):
Okay, yeah, that makes more sense.
Speaker 2 (19:55):
But again that's where again back in the day, if
you want to say, well, back in the day, back
in the day, that is not it was I pushed
Tyler Clover. Tyler Clover Tear's is ACL non contact ACL injury.
Speaker 1 (20:06):
I guess with the agility thing, and again, very very basic,
I've always thought of like maybe I use the word
quick if you're fast for like we're talking Layman's terms,
Like maybe some of the people that are listening to
the show, like are you fast, that's more straight line.
Are you agile? That's more like change of direction. But
(20:27):
I guess, yeah, I guess that makes sense. I've never
considered agility or I've never heard anybody use agility, which
is why I'm so because I listen to a lot
of strength conditioning, a lot of fitting it like all
these things, and.
Speaker 2 (20:40):
A lot of people that are wrong out there.
Speaker 1 (20:41):
Brother, Yeah, I've never heard anybody classify agility as having
the reaction component to it.
Speaker 2 (20:47):
Yeah, Like I said, DeMarco was the one that kind
of opened the door to me with it, And yeah.
Speaker 1 (20:53):
I will say, still I'm still pretty agile. Sure you are,
I'm better. It just changed direction. Some would say the goat. Uh,
but I'm I'm still pretty agile for for what I
looked like more better than I looked. So anyway, you're
you do all these things, and uh, do you like
the golden Hawk? Do you like did you like that
(21:14):
concept as a as a as a goal, because here's
here's my opinion. I loved it for the freshman because
it was pretty attainable, and maybe I'm just a pussy.
After freshman year, these things felt impossible, and if you
got one or two, it was like, holy shit, dude,
you got you achieved one of your goldenhawk like you
(21:36):
didn't just pr you got one of your Golden Hawk marks,
Like you got that much better at one of these
things as a junior. As a senior, nobody was getting
seven out of seven or eight out of eight. So
I always thought it was like, why are they giving
us this goal? It doesn't really seem attainable. As an
older guy. I always thought it just kind of should
have been a freshman thing and then we should have
like restructured the goals. I mean, we had plenty of goals,
(21:58):
not like we needed more. But what would you think?
Speaker 2 (22:00):
Yeah, I agree with you on that because it is
it's some of the goal is like why like I
don't even need you to I actually don't care if
you don't pr if you Tyler Kloever are already or
let's use you know, Josie or anybody like, I don't
need you to get if you're already a call it
a five twenty squatter, I don't care if you squat
(22:21):
five thirty. I legitimately don't care. I'm actually okay if
you go down to five twenty or five fifteen or
five hundred and you get better in other areas. So
that's that's me personally.
Speaker 1 (22:31):
Or even better, like put four four plates on the
bar and move it really fast.
Speaker 2 (22:36):
Correct, And that's to me. That's why I took the
record board down at Towson, and why would at Iowa
and anywhere I go, Because the legitimate only record that
matters is our win loss record and our win loss
record against top twenty five programs and good programs, that's
what matters.
Speaker 1 (22:51):
Shitty record, By the way, in the last three years,
haven't correct, haven't bet anybody in the top twenty five
in a while. I almost forgot to to input this.
This is from last episode we had a We had
a glowing review of the last episode we did on
the Hawkye Championship. Just finished the Hawkye Championship episode. Uh,
this one with Lima was incredible. The in depth look
(23:13):
at this and what it meant to building the successful
teams I watched play at Iowa when I was in
college speaks volumes of how good those teams and future
and past teams of Iowa football were so consistently good
and tough, very tight knit community of guys who fought
tooth and nail, And then he adds, I'll be honest,
I probably wouldn't make it through all that. I do
(23:33):
my hardest, I try my hardest.
Speaker 2 (23:36):
That's awesome.
Speaker 1 (23:37):
Sure they loved that last episode where were we went deep?
So let's get to these weight room records. It came out, Uh,
a couple of linemen broke all time marks for I
think tackle and center. Yeah, Logan Jones is the center
put up A what I'm what. I'm pretty sure I
don't think Ray and them have decided to go to
(23:57):
a true one r m uh, maybe they have, I
don't know. Seven twenty and Jennings Dunker, offensive tackle, Who's
just he's built like a he's an actual building. Like
you go to Chicago, go to Michigan, have downtown Chicago,
look up at one of the buildings. That's our tackle
in Jennings Dunker. He's a savage six eighty five or
(24:18):
six ninety five. And then some freshman kid, freshman linebacker
from Monticello, Iowa, who small town Iowa folk have come
out of the woodwork and decided, like, have informed me
on who this kid is, Preston Reese a projected one
RM of six hundred and thirty pounds as a eighteen
(24:41):
nineteen year old linebacker. And then there was one more
on there as well, that is I don't care if
it's a five retmax or one remax. We'll get into
the nuance of it here in a second. But those
are ridiculous numbers, Coach, those are insane. Uh, they are
so I can't even I just deadlifted for seventy five
(25:03):
the other day for the first time in my life.
It's the highest I've ever done on any lift ever,
Like I've part.
Speaker 2 (25:09):
For seventy five.
Speaker 1 (25:10):
Okay, yeah, and these this freshman is over six six
hundred projectay, which means he probably Yeah.
Speaker 2 (25:17):
So here we got we got Logan Jones school. It said,
Logan Jones seven oh five, Jenny's dunker, six's eighty five
freshman inside linebacker. Yeah yeah, six thirty crazy Jackson ra
Oath outside linebacker, five seventy five.
Speaker 1 (25:34):
Those are some numbers.
Speaker 2 (25:35):
Man.
Speaker 1 (25:38):
You don't seem impressed.
Speaker 2 (25:39):
It's not Listen, I'm gonna I'm first of all, I'm
not here to say that these kids are not strong.
I am. I'm certainly not here to say that.
Speaker 1 (25:48):
You just question what it means.
Speaker 2 (25:51):
I question what it means because it should be questioned.
And I like because, okay, if you look at the
post that you said, and it is, who's the kid
with the red hair jet, that's Jennings Dunker yep, so
yeah Dunker.
Speaker 1 (26:07):
He's our right tackle.
Speaker 2 (26:09):
And who's low? Which one's low?
Speaker 1 (26:10):
Logan Jones is the center?
Speaker 2 (26:12):
Was Logan in? Did Logan have a picture?
Speaker 1 (26:15):
Uh, he might have. He's number sixty. Kind of like
a dirty blonde hair.
Speaker 2 (26:22):
Because the like so the reason that I'm asking these
questions is when you look at the pictures of things
that were posted and you have the knowledge that I
have of working there and having the lift cards. So
like this, maybe he's a front this kid here one, two, three,
four four plates, So he's got four uh four sixty
on the bar. But there's a tendo not on that one. Okay,
(26:45):
So that kid probably did some reps. This the Jennings
dunker kid. So he's got six oh five on the bar. Yeah, okay,
and he has a tendo on it. Which first problem
should be of a true unit instead because it can
incorporate and not be on lift cards instead of a iPad.
But we'll go down different rabbit hole. Anyways, VBT's on it.
(27:06):
If I look at a lift card from when I
was there. We used to do this with you guys
in Dearing a cluster set and you would. So what
a cluster set is to our listeners is you do
one rep, you rack the bar and the VBT will say, hey,
you moved it at whatever speed. We will have a
certain speed that you the set will get ended if
(27:27):
you get below a certain speed. Now, the fact that
it is a uniform number across the board. We can
dive into a rabbit hole as to why that's wrong,
especially when you have only one hundred and twenty athletes
and you have six strength coaches.
Speaker 1 (27:41):
So we can number across the board meaning like.
Speaker 2 (27:44):
Three meters per second because me, justin Lima, and you,
Tyler kloever, you might be able to grind out a
rep that I couldn't, so you can individualize it better
when you have individual training things. So again that again
we're going down different rabbit holes. But my point is
this kid did six oh five for a rep, racked
(28:06):
it waited at least twenty seconds. Now these twenty seconds,
does it start when he racks it? Does it start
when he stands up? Does he immediately go back under
the bar when it's time? Does he take it? Now
we're talking thirty seconds, okay, So maybe the rep takes you,
let's say at best five seconds, six seconds, let's call
it six. Okay, so you're working for six you're racking it.
(28:30):
Let's on the high end, assume he's got about thirty seconds,
so it's a one to five work to rest. I'm
not saying it's easy again, I am not here to
say it's easy, but to squat six oh five for
singles cluster style and then say that his max is
six eighty five, you do the math on that. So
(28:50):
if I take it's yeah, yeah, six eighty five six
a five divided by six zero five one third. I
gotta did that wrong because my brain eighty eight percent.
Speaker 1 (29:01):
Because I did that wrong because of my brain, I kill.
Speaker 2 (29:03):
Eighty eight percent. So realistically, he should be able to
do six oh five for five reps in a row. Okay,
I'm tell like, so think about this. He probably did
that maybe eight times, which again still very impressive. I'm
not saying it's not. But if you, Tyler Klover, what
(29:26):
is your best two hundred meter time eight? A CrossFit thing?
If you when you time it.
Speaker 1 (29:33):
If I'm just running like a straight up two hundred
as fast as I can, what do you got? I? Uh,
twenty I don't even know. Twenty six.
Speaker 2 (29:44):
Okay, we're gonna take twenty six into two hundred. Twenty
six times eight is two hundred and eight seconds. Yeah,
divide that by sixty because his sixty seconds in a minute,
that's a three point four to six mile pace, would
it be inappropriate for me to say that you are
a sub four minute mile or I get where you
(30:05):
could run a two hundred yeah problem.
Speaker 1 (30:09):
Yeah, Yeah, it's you're getting in the weeds and the
calculations are. Yeah, I understand where you're going. You're like, okay,
if we're really going to talk about his true one RM.
Speaker 2 (30:19):
Or even a training max, that's safe, like seriously, like
that's where it's your your your clusters are designed to
help you get stronger, yeah, to then be able to like,
so that's where it is. Because now when you have
these inflated numbers and this kid has to go put
So now his new training max is six eighty five, right,
(30:40):
and we're gonna like so he's gonna have to hit
eighty percent in training at some point, all right, So
six eighty five times point seven is now four eighty
So he's got to be able to do four or
that's seventy percent. Sorry, six eighty five times point eight.
He's got to be able to do five forty five,
be able to and we've said it before, gun to
(31:02):
head eight reps no problem. Yeah, And so like now
you start talking about okay, let's talk about what's going
to happen with these dynamic effort reps. So he's gonna
have six eighty five times they're going to start him
at least point at sixty percent, so he's going to
have four eleven on the bar plus bands. So that's
where it's like you start when you overinflate it, athletes
(31:24):
are training at a max that is not their real max,
and therefore the intent is not the real intent, which
again gets back to why using VBT on all strength training.
But it's just it's not as accurate and you're putting
an inaccurate load on the athlete, which at the end
of the day, our job is to keep them safe.
Gets you on the field, So that's why it gets
me all worked up.
Speaker 1 (31:44):
Yeah, it affects the uh, it affects future training massively,
which is which I always thought. That was always like
this joke, this running joke on the back end of you.
We'd go home from max day and you're like, yeah,
I said, set a pr no idea what the next
cycle is gonna look like when I step it, Like,
(32:05):
now I'm gonna have to hit like and the the
problem about that is is like you're not just a
weight like you're not just a weightlifter, like you're a
student athlete who has could be practiced. It could be this.
And so the next time you step into that six
or eight week phase and you're like, okay, now you've
got to wait on the bar week one, that's like,
holy shit, I don't know if I can get I
(32:26):
don't know if I can get this. And we're supposed
to go up from here. Correct, Yeah, so I there is.
Speaker 2 (32:31):
That's why. That is why it's not like because that
right there is why.
Speaker 1 (32:37):
Yeah, yeah, I get I get that they're gonna need
a lot of a lot of protein to recover from
those workouts.
Speaker 2 (32:44):
They gave you these proteins from the IOWAG Council.
Speaker 1 (32:46):
They sure could, man, they sure could, Eeway Council. Not
only that, we're thinking a couple of different sponsors. This
episode is gonna be uh it's gonna come out just
in April. So not only are we thinking the Iowa
Council today, but we're also thinking Eagle Points Solar.
Speaker 2 (33:05):
All right, I got my analysis though.
Speaker 1 (33:08):
This is no bullshit. Justin text me immediately after not
maybe last podcast, but the podcast before that, or no,
it was last podcast, and he goes. He literally sent
me the thing where he had submitted his form for
the free solar analysis. Eagle Points Solar, they're just trying
to save you some money. Maybe they can, maybe they can't.
They're gonna educate you about the solar process, why, why
(33:30):
it's why it's better for you, why it could save
you money, How it fits into your household, your house,
Which side of the house the solar panels are going
to go on. They got installations all over the Midwest,
mostly Iowa. They got offices in Cedar Rapids, Debuque des Moines.
Could be wrong about that. They're all over the place.
Speaker 2 (33:50):
Yeah, Chris texted me yesterday. I'm going to be speaking
with him later.
Speaker 1 (33:53):
If you do the free solar analysis again, you just
send them your your energy bills from the last twelve months.
They're gonna give you a little, a little rundown two
hundred dollars Amazon gift card to no brainer to me,
I just spent one hundred. I just spent seventy eight
dollars yesterday on Amazon. I could have used that, but yeah.
Shout out to Eagle Point Solar, Shout out to Ie
(34:15):
Egg Council, the boys at the complex that eat a
lot of eggs. Egg prices are coming down too.
Speaker 2 (34:20):
Amen.
Speaker 1 (34:21):
Amen, do you eat eggs every day every day?
Speaker 2 (34:24):
No? But my wife, she's a rock star. Where again,
my brain, like I said, I don't like to think.
This is the very the tism side of me, like
we've talked about before, to think, I don't I bro
I wear that like I don't. I don't like to
think about unimportant things like what I'm gonna eat for
breakfast or food. So Megan will make this week. She
(34:46):
did overnight oats and a bunch of Mason jars for
the week. If we're gonna have eggs, she'll make like
an egg cast role at the beginning of the week.
So that way it's like, no, this is just what
I have for breakfast.
Speaker 1 (34:56):
Little little egg baked, some bacon in there, some some cheese,
some veggie mm hmm in the Mason jars. Love that
avoiding avoiding the plastic uh forever chemicals.
Speaker 2 (35:07):
Sure, I get him from the cake up otherwise that
I just had with my coffee earlier.
Speaker 1 (35:12):
So my coffee machine broke. Oh didn't have coffee this morning.
And it's at that point where you realize, like, oh,
maybe there is a small dependence on.
Speaker 2 (35:20):
This that's not as small. It's just dependence. But I'm
gonna quote Marshall Yonda, so I mean, I I was
so lucky I got to train Marshall Yonda one on
one and Riley Reef sometimes when the two of them
would come back together, like that's a young former old alignment.
Speaker 1 (35:34):
I'm like a couple, couple decent.
Speaker 2 (35:35):
Yeah, but right Yonda, so a lot of the times
he'd either sometimes he would train with the group, but
a lot of times he wouldn't. He'd trained by himself
because he'd come back earlier or stay later. And he
would sometimes train Monday through Thursday because he'd take like
a Friday fishing trip with his brother in law. And
he'd always tell me, He's like, yeah, I drink a
big thing of coffee. He's like, everybody has a vice.
(35:58):
I don't tell me. You don't. He's like, if mine's coffee,
I don't care. And I kind of agree with him
on that.
Speaker 1 (36:04):
Yonda somehow not a first ballot Hall of Famer this
past season.
Speaker 2 (36:09):
Doesn't make sense to me. But again, this we said
it earlier. There's people that are wrong.
Speaker 1 (36:13):
Everywhere, so it's true. It's true.
Speaker 2 (36:17):
Like the guy anybody listening, Marshall Yanda played right guard,
so that means his left arm is his inside arm.
He tore that. Yeah, he tore his left rotator cuff muscle,
and instead of being like, oh, I'm not going to
play anymore, said, hey, move me to left, so my
right arm is my inside arm and is stronger. I'll
(36:39):
keep playing football and delay surgery.
Speaker 1 (36:42):
He did that.
Speaker 2 (36:44):
Look it up.
Speaker 1 (36:45):
Holy shit.
Speaker 2 (36:46):
Uh huh.
Speaker 1 (36:47):
That's a hell of a story.
Speaker 2 (36:49):
And unlike continue like bro was ranked forty fourth in
in the NFL players one hundred. Yeah, like as an oldlignement. Yeah,
the fact that people even know who you are. And again,
a great story about Marshall Yonda. I wrote a blog
(37:10):
about it, but Yonda told me so again. I get
to have all these special moments and yonder transfers. He
gets like called McDonald's because he used to smash McDonald
a is Juco anyways, shows up like shows up late.
Speaker 1 (37:23):
Hold on a second, Yanna's from a Juco.
Speaker 2 (37:25):
He's a juke. Yeah, you only put a.
Speaker 1 (37:27):
Fucking uneducated on this man.
Speaker 2 (37:29):
Oh yeah, so he came from a Juco and he'll
tell you this. He used to smash McDonald's and like,
so yeah, Doyle used to give him a hard time,
like daring his like, hey, you're not gonna be able
to eat like that anymore. And this was when oh gosh,
what is the guy's name? He was He's now at Oklahoma,
he was at Vandy, he was at Nebraska. I can't
remember his name right now, but he was Doyle's assistant before. Anyways,
(37:52):
Yonder was late one of the first couple of days
in week one, like maybe Tuesday, and he like gets ripped,
you know, does whatever. So then he like, I'm not
going to miss you know, two in a row, so
like make sure he gets there super early. Well, they
trained at a different time on Friday so the kids
could go home, so he showed up fifteen minutes late
to what I thought it was fifteen minutes early. So
he's late two times in his first week and is like,
(38:16):
I'm in the doghouse. I like like like, but just
work a okay, Like they care about me because they're
they're like they're talking to me. They still care about me.
And got ripped but turned out to be again austome.
He's thirty seventh overall. Best players were voted on by
the players in twenty sixteen. Eight times Pro Bowler, seven
(38:36):
times All Pro Super Bowl champ.
Speaker 1 (38:39):
Like stud yeah man six three three oh five. I
pulled him up North Iowa area.
Speaker 2 (38:47):
The animals, I want to say.
Speaker 1 (38:49):
Yeah, from Animos, Iowa went to North Iowa. He went
to Nayak What did they even have football?
Speaker 2 (38:58):
I don't know, but he had that unbelievevable blindside blocked
that He was kind of he was kind of shaken
up after that. He was shaken up after about it.
Speaker 1 (39:05):
He killed a human. He was shaken up. He was
He was like, oh shit, I don't feel good about that.
Speaker 2 (39:11):
M hm wow. He doesn't really like to talk about it,
like seriously, really again, this is.
Speaker 1 (39:17):
All that guy? Is that guy? Like did that guy
take permanent damage from that?
Speaker 2 (39:22):
I don't know, but I haven't talked about it with
him since twenty seventeen ish, So yeah, he didn't like
to talk about it.
Speaker 1 (39:29):
The stud he uh he was like when he lost
weight like in one year after he retired and everyone
was like Jesus Christ, and then uh blythe hit me
up like after he retired last year two years ago
and was like, dude, I gotta I've been talking to Yonda.
I got a peloton, like what do I have to do?
And so I helped out blythe a little bit. But
it's just it's funny those linemen. They're like, Okay, I
(39:52):
need to get rid of this body. Immediately you were
you were one of those guys.
Speaker 2 (39:56):
Speaking of Blith, I'm gonna see him the mom what's
he doing?
Speaker 1 (39:59):
What are you doing?
Speaker 2 (40:00):
Greg and I are driving to We're driving to Williamsburg
because we're going to be there's a high likelihood that
Centennial will be getting a new weight room. Williamsburg just
got a brand new weight room. They're a powerlift company,
so we're looking at a we're looking at a bunch
of different powerlift rooms that had been done in terms
of being able to bring research back to the ad
(40:21):
of like, hey, this is a good layout of a room.
I talked with Ike about being able to go up
to Cedar Falls. But we're just going to take a
We're gonna take a tour of the eastern side of
the state because Greg and I are going to the
Iowa Football coaches. Oh yeah, the high school clinic that
happens tomorrow, and so anybody listening to it now would
have been this past weekend.
Speaker 1 (40:41):
Getting to like build a layout for a weight room
is like strength conditioning coach drugs.
Speaker 2 (40:46):
I mean the fact that I got to do it
for that room that we had like build like not
only just the plans that I think we had like
forty five rounds of it in that weight room that
we eventually did, but then like the and o's like
we actually, okay, you know, me and Joe Well and
Cody moved that weight room from the old Japison building
(41:09):
and like moved all the physical things into the new room.
And then it's like, all right, you got all these dumbells,
like hey, we thought this would go here, but like
where should it go. Here's the logistical thing that nobody
thought of until I very proudly realized this when we
were at Iowa. And you can confirm this. So the
old remember how we used to the crash bars were
(41:30):
those like dishes that were really big and wide, really
really long. Yeah, Well, when we would drop a bar
bell on them, because the poles at the end of
for like the fives and the tens would fall off.
So that's why we had those little like things that
were installed to keep them from falling.
Speaker 1 (41:46):
Off.
Speaker 2 (41:48):
So it's like the little logistical things of like Okay,
how are we gonna lay out the room where we
put the dumbells? It is. It's fantastic to be able
to do stuff like that, and I'm excited to be
able to help preg.
Speaker 1 (41:59):
Do that, like a fresh weight room, new equipment, new
new weights, new barbells. Oh, it's yeah, that's just like
I just I just placed an order and Rogue Fitness
yesterday had some gift cards that had built up, and
I got myself a new barbell. I'm just gonna unbox
it and just stare at it for an hour.
Speaker 2 (42:21):
You understand why people like product shoes or bags, whatever, right? Oh?
Speaker 1 (42:25):
I fully yeah, I fully get it. It's whatever whatever
you're into, like something new and untouched and like perfect.
Oh amazing. And then I'll do some CrossFit work out
where I drop it on the ground.
Speaker 2 (42:36):
One hundred times.
Speaker 1 (42:39):
What is the uh, you know, you go through those
eight weeks? I think, and this is maybe something for
like your average person, like what is the what is
the goal? The the the biggest overarching you know, we
talked about how it's it's time to get strong, right,
this is the time to get strong, and I think
generally like for those for those listening, the reason because
of that is you're not going to do it in
(43:01):
season because it's very high CNS, like you have to
grind and you're not going to grind yourself out of
like you're playing battery. You're not going to do that.
You're not going to do it during spring ball because
again similar like football is paramount. We just had our
last podcast, Kevin and I talked about coach Farrence's pre
spring address. He's like, this is pure football time. It's
(43:23):
when we get to focus on football. So that's you
are a football athlete first and foremost. So that basically
leaves two areas of space. It's either before spring, which
is those eight weeks of winter, or the summer period
end of spring through summer period of like when do
we get strong? And the time that's closer to the
(43:44):
season you want to focus on the conditioning part, which
leaves those eight weeks before spring, like, hey, this is
our peak strength phase. But generally, like is that all
we the thing we care about most or is there
a better way to describe those eight weeks of this
is the true outcome that we want for these athletes, because,
like you mentioned earlier in the podcast, part of that
(44:06):
is we need to be ready for spring ball two.
Is it more of a GPP focus or is it.
Speaker 2 (44:12):
It's all the above. That's kind of like so it
goes in phases, but you got to think like your
overall main commander's intent is get stronger. The beginning of
the phase is restore range of motion. Restore schedule because
you guys just weren't in a schedule. You were gone
for maybe two to three weeks, depending on what the
bull game was. Get back into structured training, get back
(44:34):
into you know, moving your body again, and it's increasing
work capacity for those first two weeks. Then once that
you've reestablished your habits and your foundations of getting back
in the room, then yes, it's we're going to just
go chase strength. And so for anybody listening, what strength
actually means is heavyweights lifted maybe six to reps less
(44:57):
like you need to be putting heavyweight on the ball.
Strength conditioning. We are not doing what you know Elon
Musk and SpaceX is doing catching rockets that are skyscrapers
from the building. If it's heavy, it's few reps. If
it's light, it's either fast or it's for its multiple reps,
and so it's going to be heavyweight, few reps, you know,
more rest so that way you can breathe like we
(45:20):
talked about, and you can get your recovery and you can,
you know, even eater, drink something in between your sets,
so that way you're recovered and you can keep lifting
that heavyweight so you can help your muscles skeletal, get
your muscles whatever however people want to hear it. Your muscles,
your tendons. You need to get them strong and durable
because when you go and run and you change direction
you play, they get stiffer. Now when you lift, you
(45:42):
can help that pliability for your tendons to become slightly
less stiff. They still need to be that balance of
stiff and strong, and you are continuing to emphasize and
train that during the winter and then towards the end
of it you have to then be able to get
in shape and handle the amount of volume spring ball
will be.
Speaker 1 (46:01):
It's always the fun part for the specialists. Get in
shape for nothing. Nothing. What does springball look like? Finally
on this we shift into springball. They're now practicing. I
think they actually moved it to a schedule of every
other day.
Speaker 2 (46:14):
I saw that's what it used to be. So we
got we used to lift Monday, Wednesday, Friday. No, no, no,
for the practice it was Tuesday, Thursday, Saturday. Is what
it used to do?
Speaker 1 (46:22):
Was it always? How much my memory is a shot.
I always thought we went Wednesday, Thursday, Saturday.
Speaker 2 (46:29):
Maybe we did. I could be wrong. I'm legit. I
could be wrong. You you might be right. I could see.
I don't know. I really don't. Maybe I blocked it out.
Speaker 1 (46:36):
Regardless, it's it's this year. Is the every other day schedule?
They go to Tuesday, Thursday, Saturday.
Speaker 2 (46:41):
I think you are Maybe that's what we did at Towson.
That's what why I thought about it. I don't know.
Speaker 1 (46:45):
I saw the schedule this year and I thought, man,
I thought, I'm pretty sure we used to go two
days in a row, break on Friday and then go Saturday.
Speaker 2 (46:51):
But I think that does sound right now that you
say it.
Speaker 1 (46:53):
But then you know that's three days of practice again.
That is the focus. What is uh, what does the
weight room look like and what's the focus shift to?
As far as that as far as that.
Speaker 2 (47:02):
Goes the reason I'm pausing, is it like, what should it?
Speaker 1 (47:06):
What should it look like?
Speaker 2 (47:07):
So what it should look like is mondays need to
be your You gotta sneak in another day of recovery.
So mondays in for me. And what we did was
we called it our bulletproofing day. I don't like the
word corrective exercise. We bulletproofed.
Speaker 1 (47:23):
I like it.
Speaker 2 (47:23):
I love bulletproof low CNS. It was we addressed ankles,
knees hips, low back, shoulders, and necks. And it was
a long warm up, get your sweating, good music, like
just feeling like, Hey, Saturday was an awful practice. Sunday
you recovered. Monday, let's get the good juju flowing even more.
Speaker 1 (47:46):
Fill your cup day correct.
Speaker 2 (47:48):
Because then Tuesday you got practice again. Yeah, but now
your nervous system is back in that you know, fight
or flight again. So then Wednesday it's not again. You're
not able to truly follow a high low model because
you still have to place some stress on the athlete.
So Wednesday was our high day. Now the volume would
be turned down, but the intensity would be cranked up,
(48:09):
and we would still never lift heavier than ninety percent
in season because springball and the in season ninety percent
really does feel like one hundred percent with all the
weight that they do. So and if we did, we'd
kind of trick them with like, all right, if we
wanted to really lift something heavy, we would go hand supported,
so that way we could overload their nervous system without
actually you know what I mean. Like we'd trick them
that way or with accommodating resistance, and then Thursday they'd
(48:32):
have another practice. But then Friday would be uh dynamic
effort in style where it's like, hey, we're not you
didn't come here to lift weight. You came here to
play football, and so let's again kind of a more
aggressive bullet proof but we're you know, that was the
upper body day for us. So we would do our
bench press, we would do our rows, our pull ups,
more torso work because you could do that and then
(48:55):
you feel really good going into that scrimmage because remember,
everything we do do help you play football. Period. That's it.
That's how ithould look.
Speaker 1 (49:04):
But what if I want to have a high one
rep max justin as.
Speaker 2 (49:08):
Long as it does not interfere with your ability to
play football.
Speaker 1 (49:10):
What if I'm on the squat seven fifty.
Speaker 2 (49:13):
Then go be a Powerlifter with Ray Williams. Yeah, go
to because that guy is impressive.
Speaker 1 (49:17):
Go to West Side or take drugs. Drugs will get
you there too.
Speaker 2 (49:22):
They all do.
Speaker 1 (49:23):
Uh yeah, uh, there you go, little springball.
Speaker 2 (49:28):
Yeah, we definitely went. We went Monday, Wednesday, Friday at
TAUS and Tuesday, Thursday, Saturday.
Speaker 1 (49:32):
That's how I think you should do it.
Speaker 2 (49:34):
I think that was it was. It was really awesome
and like so now anybody listening to it. I did
not always. I had the epiphany of wait a minute,
and I went to my staff. I was like, hey,
if we do this on Monday, we kind of give
them two days off in a row. And they essentially
like if we get off the field, if we still
because we practiced early in the morning. That's why the
(49:54):
ad hired me, was to bring that schedule and like,
if we get off the field by eleven then on
Saturday and don't get back on the field till eight
on Tuesday, like we're doing our job, especially because our
coaches would we we'd scrimmage hard, right like kind of
like the boys they're going to be they're nine on
seven blocks, like they're they're gonna be. They're in it,
(50:16):
you know, twenty three. B's probably the first play call.
Speaker 1 (50:21):
It's on the script, man, it's on the script. Somebody,
what is it today? Is it Thursday? Oh? Yeah, somebody
right now?
Speaker 2 (50:29):
Somebody is right now.
Speaker 1 (50:31):
Yeah, as we record this thing, someone's running their head
into somebody else.
Speaker 2 (50:35):
Bring your backside, knee, run your knee, Nita.
Speaker 1 (50:37):
Have you seen any of the uh, the Fresno State
social media clips of Brian.
Speaker 2 (50:44):
I've reposted and said good like bro, wishing them nothing
but luck.
Speaker 1 (50:47):
I did I hear the I clicked on one. It
came across my feed. You know, the algorithm just knows
because I don't follow the Fresne Stay stuff.
Speaker 2 (50:55):
Same I didn't either.
Speaker 1 (50:56):
Yeah, and I hear run your knee, run your knee,
and I'm like shit, there it is the same thing.
It makes you realize like, okay, you know, guy is
literally just born in brett Iowahawk. I played coached, and
then the whole thing happens with you know, they he
gets let go, and then you just realize it. They
just want to coach football, man, They just want to
(51:17):
fucking coach football. And they're just that's who they are.
They're just football guys and they're grind. I love seeing it.
It's just fun.
Speaker 2 (51:24):
Which to that point, I do. I do hope and
I've I've said it before. I mean, I hope Coach
Doyle is able to do it again, like he ye
should be able to do the thing that you love
and we're really good at like so I'm happy to
see Brian out there. Like I said, it's funny, I
didn't follow. I don't follow friends the state.
Speaker 1 (51:41):
Yeah, but it comes across. It's like the Brian and
they know that it's going to hit too because it's.
Speaker 2 (51:45):
Like my wife went to school there. So that's also
really two years.
Speaker 1 (51:50):
Wow.
Speaker 2 (51:51):
That's how I got connected with Moses Cabrera, who's uh
Bill Belichick's had strength coach because I heard they work together.
Speaker 1 (51:58):
Well how about that? There you go, coach Liam always
bringing the heat. Got to vent a little bit on
the one.
Speaker 2 (52:04):
R NIS like, thank you everybody for like I should
be thanking you for my therapy.
Speaker 1 (52:08):
So we did a little we did a little therapy.
I'll send you the bill in voice you. I'll invoice
Strength Coach Network for any strength coaches out there. Strength
Coach Network that's our third sponsor today. Shout out to
everybody for listening. We'll be back again soon. This is
going We're gonna have a couple more player interviews here
coming up. Thank you guys for tuning in. As always,
we'll see then. Hey, thanks for listening to the show.
(52:31):
If you want more, you can check us out on Twitter, Facebook, Instagram,
and YouTube by searching Washed Up walk Ons. And if
you're interested in supporting the show, head over to patreon
dot com slash washed Up walk Ons, where you can
find bonus podcasts, merchandise, and other cool perks. Best part,
half of your subscription benefits the kids at UI Children's Hospital.
We'll see you next time. Hawks. Buy a million pout
(53:01):
pun pun pun pun pun pun p
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