Science of Cardio

Science of Cardio

por Ryan Fritz

EP 024 - Improving Your Bench Max with (VBT) Pause Benching

What is a Pause Benching? Pause Benching is a static/dynamic method that emphasizes Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a start or low position. Benefits: 1. Stronger - Better 1RM 2. Increase in RFD rate of force development aka more power 3. Break through plateaus with precision data/analysis - Static/Dynamic Method (no inertia) 4. Math or Physics (F=MxA, weight/mass is 1/2 of equation or coin, Acceleration is 1/2 of equation/coin). If you increase mass the total force goes up, or increase acceleration total force goes up or both force goes up. Cons: 1. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar (costly, booth tooth does work, always need VBT to know data and an app to analyze, some companies charge a monthly subscription). 2. If you chase Max Velocity you will get better with speed but not strength. Light force can move fast but heavy loads move slow. 3. VBT devices have different triggers meaning thresholds of what starts them recording. Some use a minimum velocity to start recording. Other devices use distance as a start threshold. Tips: 1. Key is near maximal effort, (DBs aren't enough weight) influence or move the needle. You need a barbell with as much weight as possible. Db’s require too much stability to get heavy enough loads for strength adaptation. 2. Pausing at a low position allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension). If you don't pause then you will use tension and elasticity to cheat thus making the reps easier. 3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar) 4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement, goldilocks zone 5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume). 6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month. So 3x as much adaptation over 1x per week. 7. New/inexperienced or young training age athletes should master basic bench press mechanics and ROMs before trying pause benching (depth/ROM) . Work on control first before you introduce velocity. 8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing. Recommendations: 1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. For example, start with 50% effort and get the tempo, or pausing down and quick explosive movement up. Then slowly progress over time. 2. If you don't have a VBT or can't afford a VBT device to Pause Bench 2-3 sec then explode up fast. This will get you the mechanics and an idea of speed but you will not have a why to track or analyze speed 3. If you can afford $250 get a OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz OVR Performance https://c05592-3.myshopify.com/RyanFritz Momentous Supplements https://crrnt.app/MOME/KAnYVx4o

EP 023 - Faster 40 yd Dash Times

Math/Physics of Sprinting: Strength is the #1 Predictor of explosive performance ( aka Speed/Vertical Jump). One thing I consider is the Bodyweight to Squat Ratio (1RM Squat / your BW) or *The higher your 1RM Squat is, the faster potential speed you will have. Example: if you weigh 200lbs and you squat 200lbs you have a 1:1, your best potential 40 yd dash time will be 5.4sec. (math and physics). You can’t cheat this #. Tips: 3 main points of sprinting - Stance, starts/acceleration and max velocity or top end speed Stance - 3pt or 4pt stance getting as low as possible. Physics = you are trying to get horizontal or linear not vertical or up. When in a 2pt stance you don’t have optimal physics. Starts/Acceleration - Hips up they should be higher that shoulders again linear not vertical on first steps 1st/2nd step - drive out or forward - don't go up, over exaggerate your shoulder swing and high knees, and also get into triple extension (ankle, knee, hip) in straight line First 10 yds - looking down at ground with your head in a neutral position. Don’t look up at the finish line for the first couple of steps. Max velocity or top end speed - head neutral, Spine tall, big shoulder swing, High knee and triple extension. You are not accelerating anymore, you are maintaining your max speed or velocity. Starts are everything. Most sports accelerate 30 yds in one direction then change direction. Run on Toes (Dorsi Flexion) Forward lean - accel Arm/Shoulder swing is 40% Power Finish - Run through the cone or finish line (many people slow up or stop too early = worse times) Dont's: False step (don’t step backwards) Trying to go forward not sideways. It is a waste of effort and energy. Stand up on first step Don't let arms and feet vale out to sides, keep shoulders and feet/knees in straight ahead motions. Trying to go forward, not sideways. It is a waste of effort and energy. Recommendations: Acceleration = Velocity / Time Frequency (ground contacts) + Stride Length “Must have FORCE first to have speed”. If you cannot generate any power you will not optimize speed. If you don't have an engine you will waste time doing speed, agility drills Ex. Prius vs a Formula 1 car. Prius does laps perfecting skills vs the F1 has a more powerful engine and can go faster. Drills: Wall drills (max intention, posture, triple extension, forward lean) Planks/Posture Hurdles for high knees (acceleration or max velocity) Ankling progression for dorsi Flexion - using the achilles tendon as a slingshot Falling starts Kneeling or Pushup starts (quick up in low position) Bullet Belt (pop/rip) - Downside is you need a partner Sled (appropriate load) Overspeed bands Film or video yourself or a friend (front/back and side view) Final Thoughts: Practice frequently - everyday or every other day 3-5x per week - Neural drive and adaptation Keep Training volume low 2-5 reps max per session (don't do alot of reps) (weekly volume) Rest intervals 2-10mins of rest between max efforts (ATP/CP restore). Science of Cardio www.scienceofcardio.com OVR Performance https://c05592-3.myshopify.com/RyanFritz Momentus Supplements https://crrnt.app/MOME/KAnYVx4o

EP 022 - Box Squat 101

Box Squats are a Low ROM Bar Squat that emphasize Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a low position. The key is pausing at the bottom of the squat ROM for 2-3 seconds on a fixed height box then driving up as fast as you can. This is a math and physics equation that will increase your maximum squat weight, influence your 40yd dash time as well as potentially increase your vertical jump height. Benefits/Pros: 1. Stronger - Better 1RM 2. Increase in RFD rate of force development 3. Break through plateaus with precision data/analysis - Static/Dynamic Method 4. Jump Higher better hip or triple extension 5. Faster sprinting speeds - physics (F=MxA) The science behind speed. 6. Knee Shear Reduced loaded on Glutes not knees (physics) ¼ squat creates more risk for ACL injuries Cons: 1. Lack of Mobility Lumbo/Pelvic rhythm - Back pain or Hip/Leg pain like sciatica Modify (adjust depth if you have pain). 2. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar Tips or Meat and Potatoes: 1. 12" plyo Box with 4-6" soft Pad as a topper (soft like cushion harder to get going) Don't use a hard bench. You want it to be challenging to get going or start. A hard surface will allow you to cheat/compensate or assist/help to get you moving. 2. Pausing at low position or sitting on box/pad allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension). 3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar) 4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement 5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume) “Stimulate Not Annihilate" 6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month. If you have pains, tweaks, or aren’t rested enough you can have success with 2x per month. 7. New/inexperienced or young training age athletes should master basic squat mechanics and ROMs before trying box squats (depth/ROM) . 8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing. Recommendations: 1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. Example start with 50% effort and get the tempo, or pausing down and quick explosive movement up. Figure out your box height, you may have to try difference bars. 2. If you don't have a VBT or can't afford a VBT device to Pause Squat 2-3 sec then explode up fast. 3. If you can afford $250 get a OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz OVR Performance https://c05592-3.myshopify.com/RyanFritz Momentus Supplements https://crrnt.app/MOME/KAnYVx4o Rogue Fitness http://www.roguefitness.com/?a_aid=utqqlhed26res

EP 021 - Velocity Based Training VBT 101

What is VBT Velocity Based Training? How fast you move heavy loads or weights, Sensors on a barbell measure your lifting speed in meters per second (m/s) - F=MxA weight/mass is 1/2 of equation or coin, Acceleration is 1/2 of equation/coin. The higher and faster you can move heavy loads the higher the maximum effort or weight on barbell Types: Booth tooth = Enode, Kinvent, Kpower or Tethered = OVR velocity or Vitruve Pros: Stronger, Increase Power output, Break PRs, Get out of Plateaus, VBT dials in proper loads - Rate of Force Development RFD (principle /method/sci. mechanism) Cons: Too fast or too light not improve Strength/power - Goal specificity (power clean 1-2m/s vs strength) Tips: Strength = 0.6-0.2m/s, VBT dials in Proper loads - Examples of too light/fast, too heavy/slow, optimal power (goldilocks zone) Recommendation: OVR Performamce $25 off coupon (Velocity) https://c05592-3.myshopify.com/RyanFritz Science of Cardio www.scienceofcardio.com https://www.scienceofcardio.com/podcast OVR Performamce https://c05592-3.myshopify.com/RyanFritz Momentus Supplements https://crrnt.app/MOME/KAnYVx4o Isophit https://www.isophit.com/Ryan_Fritz Rogue Fitness http://www.roguefitness.com/?a_aid=utqqlhed26res

EP 020 - Comparing Kinvent and Vald Force Plates and Dynamometers

Comparing the Kinvent K-Deltas and VALD ForceDecks 1. Hardware and Specifications Kinvent K-Deltas: Kinvent offers a highly robust build. The standard Kinvent K-Deltas have an acquisition frequency of 2000 Hz and can withstand up to 2,000 kg (4,410 lbs) per plate. If you step up to the K-Deltas 3D, you gain the ability to measure multi-directional movement (lateral and horizontal force vectors), which is exceptional for sports biomechanics. VALD ForceDecks: The ForceDecks strictly uniaxial (measuring vertical force only). 2. Software Philosophy & Ecosystem Kinvent (Clinical & Gamified Approach): Kinvent started with a physical therapy and rehabilitation focus. The Kinvent Physio App stands out by providing real-time biofeedback and interactive training games. Patients can play target-matching or balance games using their center of pressure (CoP). It provides turnkey sports performance metrics (like the Dynamic Strength Index and Force-Velocity profiling), but it is uniquely engaging for rehab patients. VALD (Elite Performance & Deep Analytics): VALD began in elite sport and has a massive footprint in professional athletic leagues and military environments. The VALD Hub platform automatically detects and sections over 20 different movements (jumps, isometric mid-thigh pulls, shoulder tests) instantly. It is designed for rapid squad or team testing where you need to test 30 athletes in 30 minutes and push flawless, deep analytics into a centralized cloud database. Summary Recommendation Choose Kinvent K-Deltas if: You run a physical therapy clinic or private performance studio where patient engagement, balance training games, multi-axis 3D analytics, and asset ownership are your highest priorities. Choose VALD ForceDecks if: You manage teams or large rosters of athletes where rapid group testing workflows.

EP 019 - Objective Data to Results - Using Dynamometer Data for Real Client Outcomes

Be objective (no bias/opinion) Collect Quality Data (accurate testing - restraints) Use a Triage/Funnel or Priority System (Narrow focus) Experiment (Scientific Method) Be OK with being wrong and pivot Analyzing Results (Don't just test, Be a detective) - Find Drivers… Have a Strategy for Plateaus Individualize/Customize Keep it Simple Lab Time (Keep growing/learning & question things)

EP 018: Creating a Custom Strength and Conditioning Program

Setting goals Injury prevention Force, Speed, Endurance for optimization Periodization or game plan (Blueprint) Tips for workouts, splits, sets, principles and progression

EP 017: Home Gyms

Pros: save time, no travel, no membership, no broken equipment, machines tied up and customize Cons: load, equipment, anchor points What I have: power blocks, isophit, squat rack, ab wheel, stability ball, hex bar, 400lbs, sliding track, trx Recommendations: power blocks, stationary bike, bands, stability, ball, isophit, barbell, trx, mat Tips: equipment dual purpose or offers alot of options/opportunity or multipurpose powersystems.com Roguefitness.com Powerblock.com keiser.com trxtraining.com isophit.com

EP 016: Periodization & Scientific Progressions for Strength and Conditioning

Pros: better strength gains, peak performance, supercompensation Cons: Plateau's, injury, decrease in performance, fatigue Types: Linear or undulating Recommendations: meso cycles, micro cycles, macro cycles, annual plan Tips: rest, recovery, progression, unload/deload/taper

EP 015: Hormones & Body Chemicals 101

Epinephrine Norepinephrine HGH human Growth IGF insulin Like growth factor Testosterone Cortisol Estrogen Progesterone Dopamine Serotonin Melatonin Nitric oxide Prolactin oxytocin Leptin

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