Okay.

Conceptually, high force production is in the middle, it's middle propulsion, and max would be like the point where it's maximum force. Velocity is demonstrated in the ER representation. If you understand a little bit about walking, you will understand the punch. A punch is delivered at about 1200 degrees per second. That's pretty fast, but it's not nearly as fast as throwing a baseball, which is 9,000 degrees per second.

Yeah. So the right answer is, what's the right answer? You know, it was, but it is, it is, it'd be really nice to say, well, you need 120, you know, it'd be great to cookbook this thing, right? And the minute you, the minute you try to do that, you're going to fail.

Yeah, so you just have to create that first representation of, you have to create the ER space on that side still. You don't have a full ER space. You've got more because you've got a space to turn into. That's your 20 degrees of hip IR. So that's how much turn you have. So you're about halfway there when you think about it.

And I have a situation where I pulled it so long that I squeezed enough water out of it that it just takes more time for the water to go back into the tissues. So the tissue behavior comes back to normal. And if you read the studies, like they say, 'Oh, static stretching takes away power,' but it does come back after a while. That's why it comes back is because we restored the initial starting conditions, but that's why static stretching doesn't enhance power is because of the way that you're applying the yielding action does not allow the overcome to occur quick enough.

Oh, okay. Not the same one that I was thinking of then. That was probably the biceps extension. I was worse for it's least for the biceps work.

And then your narrows would be the opposing strategy. So they're going to be the ER bias. They're going to be the retroverted acetabulum, right? And then you're going to see earlier late representations, depending on how far they are into these strategies. They're going to be biased towards ERs. Yeah. Yeah. Does that help you?

Why not? The wide range from younger to older people, median was about 60-ish age.

Hey Bill, how you going?

Can you hear me now?

Okay, so I'm thinking about just the gradient within the model, how that's represented as we move. So if we look, I'm thinking like a simple representation as the difference is the rise over the run, but then how's that sort of related to pressures or pressure management within the wide versus the narrow archetype, and as they become, say, more compressed. So what do we, yeah.

It's just your birthday month. It's May.

Absolutely. Now, let's be fair. There are things you won't be able to see. Like I've never seen a moving living spine. I have a general representation of where things might be, but I've never actually seen a living moving spine. My extra vision is not very good. So we're using approximations of what we see as the representation. What we want to understand with the use of compression versus expansion is that what those strategies provide us are movement in certain areas. The split squat is always a really good one as a representation because you have to move from a sort of a step forward, step back kind of thing. So we're kind of looking at what would happen during a step, like if you're walking. At the top of the split squat, your bias is towards external rotation; at the bottom, your bias is towards internal rotation. So we kind of know that. And so anything that would be a deviation away from those representations. So if we were to look at knee position as a representation in a split squat, at the top, I know I'm kind of biased towards ER strategy, so the lead foot would be biased a little bit more towards ER probably because the foot's on the ground. It's going to be an early representation of ER. As I descend, I should see internal rotation. But if I see the hip turn the knee outward in a split squat and I see that deviation, then I know that they're searching for a new space because they didn't have enough extra rotation as they started to descend, so I didn't have any space to superimpose the IR on. So they move the knee outward, that creates an extra rotation space, and then they can still apply force into the ground because their foot's on the ground. They have to be applying force into the ground. There's no end to their butt, right? Because again, we are grounded. But I'm still trying to find that ER space. So what that tells me is that I don't have enough extra rotation under those circumstances. Therefore, there's not enough space for them to perform the activity as I would, in most cases, prescribe it. The split squad is a visual representation. That's a very easy one to see. Now, the more times you see something, so this is where experience comes into play. So let's just say you've seen a hundred split squats performed. And so your brain now takes a snapshot of a split squat, and then you have a representation in your head based on those 100 split squats of what is within the safe and adequate range for you, that is your model of a split squat. And you say anything that falls within this is going to be okay; anything outside of this is probably something I need to do. Now, let's say that you've seen 10,000 split squats. You have a much more clear picture of that representation. So at 100, it's kind of pixelated. It's a little grainy. It's not very clear. And then at 10,000, you've refined it. And so now when you take that snapshot, instead of looking at different segments or different pieces, you see this one representation and you can start to see everything in its relative position to other elements of the split squat. And so now it becomes much more refined.

There's a difference. You will never, ever turn a weakness into a strength. You can develop things into their potential, but you can't take a weakness and turn it into a strength. Okay? So one of my weaknesses, if I was to try to be a professional basketball player—which is totally impossible, right? But if I was to try—one of my weaknesses is that I'm short. So I'm like five-foot-nine, five-foot-ten; slightly above average in height, but that's a weakness. It's like, okay, so you're gonna tell me, 'Oh, well we'll turn your height into a strength.' It's like, no, it doesn't happen that way. Like, 'Oh no, we'll keep working on it. We'll get you to six-five.'

Entirely possible because of where he's going to be landing. So when you sprint, you land at max plantarflexion, right? Like it's right before max plantarflexion, but we might as well just call it max plantarflexion. So the heel is essentially off the ground. The forefoot is going to be with first and fifth metatarsal contact, right? So the foot's still twisted, but you're at the stiffest connective tissue position. And that makes it very, very difficult to move because again, you're creating the overcoming action within the tissue. So that's the release of energy, so the tissues are stiffer. If he is in a late propulsive representation, which is what it sounds like you're describing, right?

It's predictable, but it's just not. You're always running an experiment.

Right?

So, well, we're talking still about her. Since she is one of my students, I also do that. Gotcha. And so she was asking me yesterday and she's very open to change things up. It's okay for her to keep doing the spin. And she said, you know, she feels some tension. I suggest that she would elevate the handlebar and maybe dial down the intensity check on a heart rate because obviously the higher she goes, the more she's going to start reaching out to her neck.

Nothing, right? So again, that's an ER bias that allows me to move quickly. So a baseball pitcher that is throwing a baseball at 95 miles an hour has this one tiny little moment during his lead foot ground contact time where he produces the maximum force into the ground and then everything else is extra rotation where he demonstrates the velocity. Because again, if I extend the duration at which I am applying force, it's really slow. And again, it's like, all you gotta do is look at the representation of max effort strength training versus something that's really, really high velocity. And now you kind of know why that there's this very weak relationship between high speed activities and then high force producing activities, right? Like making someone gym stronger does not necessarily translate to higher velocity activity.

Hey Bill, talking about the vastus lateralis. I heard you say in one video that it pulls and twists the femur into internal rotation. If it's on the lateral aspect of the femur, how can it do that?

I would say normal respiration.

Awesome.

See the difference? Absolutely. Right. I was labeling it as a deflection-based event, but it's not. It's the only space available. There's no flexion.

Sure.

So is it done?

Regarding Paul's question in the last two weeks, I have been contemplating a lot about the flat turn. Because I have the same issue, and I think he described it very well from his subjective experience, and I feel it the same. He calls it an inner ghost that turns him to the right. I feel it like a force, like a war inside—like diabolical. And I'm not religious—it's like a diabolical force that possesses me.

Sure.

Yes. And you're going to drop off internal rotation progressively. Okay. All right. So I have to reverse that process over on the other side, which means I have to superimpose more internal rotation. Right. Okay. Where would the internal rotation bias be? Is the internal rotation going to be up on my first metatarsal head on my left foot, or is it going to be on my heel?

Well, if you're pushing up out of the position of the lowered split squat, you have to be more overcoming, otherwise you wouldn't be able to come out of the split squat. Yes, of course. So because we're moving in and out, the expectation should be that I have the acquisition of IR and the yield on the descent and then the acquisition of ER and the overcoming on the ascent. That's what should happen. If you're trying to bias one element of that, you may acquire enough in the full excursion to satisfy your needs. But if you don't, what would be the solution?

Yeah, yeah, of course.