All right, we'll see you. In something like powerlifting, where I'm gaining more and more capability of applying superficial strategies, their stance tends to start to move out. So if you ever talk to a guy that's been powerlifting for 20 years, they'll say, 'I used to pull conventional, but I'm much stronger in a sumo now.' Good morning. Happy Wednesday. I have no coffee in hand and it is perfect. All right. So today is Wednesday. That means that tomorrow is Thursday, which means per usual at 6 AM, we will be on the Coffee and Coaches Conference call. If you would like to join us, please do so. The link will be on my professional Facebook page just prior to the call. These calls have been great, so you don't want to miss out on that. All right, digging into today's Q&A. This is with Ben, and I've talked to Ben before—a very good human who came with some really good questions. We talked a little bit about mentorship on Monday and started off the call by talking a little bit about that as well with Ben, and he asked a really good question as to how mentoring has benefited me, because even though it seems that the intention is to benefit the mentee, the mentor benefits a great deal. So we talked a little bit about that. And then we went right into some technical stuff, which was really cool. So we took the two wide and narrow ISA archetypes, looked at some of the differences and similarities in regards to diaphragm position, helical orientation, and what benefits of training with or against the helical orientation. So that was actually a really good topic to cover. And then a little bit about training age and how some of your powerlifting technique may change. The farther you get into training, and obviously as you make some progress, there's going to be some changes in your physical structure that we need to attend to. So this is a really good call. Thank you, Ben, for your questions. If you would like to join me for a 15-minute consultation, please go to askbillhartman at gmail.com—put 15-minute consultation in the subject line, so I don't delete it. We will arrange that at our mutual convenience. So I will see you tomorrow morning at 6 AM for the Coffee and Coaches Conference call. Have a terrific Wednesday. I'll see you. We are recording. Timer has started. Ben, fire away.

This is a great question and you use the perfect word. You said shrink. So here's what's going to happen. I have this representation of how much turning that I have available to me based on my helical orientation. So again, we have a much larger excursion of rotation in the narrow, whereas with a wide, their excursion is going to be much narrower. That's literally just a structural bias. Now let's superimpose the compressive strategies on top of them. The compressive strategies are anterior and posterior, and they're going to bring themselves closer together. So what we get on a narrow is we're going to get somebody that's going to start to get smushed front to back. Right away, I've stolen some of their ability to create that turn. I need that external rotation space to produce internal rotation inside of it. You're taking away their external rotation space right away. I've limited the excursion in both internal and external rotation by superimposing the compressive strategies. When I get to end game, there is much less turning capability under all circumstances, whether we're talking about a wide or a narrow. Because the wide bias started with a much lesser degree of turn, you're going to see a much more significant deficit there, but you're going to see a significant deficit in both of them.

Every compressive strategy either reorients or changes shape or has some other influence that produces an outcome. Good morning. Happy Wednesday. I have neural coffee in hand and it is perfect. All right. We got to cut to the chase here. It is Wednesday. Got some stuff to discuss first. The Intensive 12 folks are still working hard on their prep work, but I wanted to give you a heads up that probably within the next week or so we'll throw up the applications for the Intensive 13 because those dates have been selected. And I also got word that I got a special guest coming. So I'm pretty excited about that. Somebody I haven't seen in really, really long time that will be an outstanding participant in the Intensive. It's Wednesday, tomorrow's Thursday, 6 a.m. Coffee and Coaches conference call. Please join us. The groups have been fabulous. The questions have been outstanding. I'm loving these calls. And you get to see little segments of it, but literally we're doing like two hours at a time of Q&A. So it's been terrific. That reminds me, today's Q&A. This comes from, I hope I'm saying this correctly, Lasrashid. And his question is, I'm a bit confused still on what it's meant when you talk about compressive strategies. How does it manifest, present itself symptom-wise other than loss of joint range of motion, such as internal rotation or external rotation? If someone's a narrow ISA has posterior lower compressive strategy, does that mean that they would feel tension in those muscles below the trochanter or does it just manifest itself as a restriction of movement and not cause the tissues themselves to feel tense or painful? So we have talked about each one of these elements before. So here's what I did. I went back into the YouTube channel. Don't forget to subscribe to the YouTube channel, please. And I pulled off some stuff here. So we've got some theoretical stuff in regards to the compression expansion. So you understand why those two strategies are basically the only way that we can move through space. Secondly, I pulled a video in regards to describing what muscle tightness is, which is useful and important. And then I threw up some narrow end game strategies since you did bring up the narrows with the posterior lower compression. So a nice little review there for you and for all of you. I hope you find it useful. If you have a question, please go to askbillhartmanedgmail.com. If you would like a 15 minute consultation, go to askbillhartmanedgmail.com. They put 15 minute consultation in the subject line, so I do not delete it. Everybody have an outstanding Wednesday. I will see you tomorrow morning, Thursday, 6 a.m. Coffee and Coaches Scott. Have a great day. Everything inside of you is gonna be based on compression expansion. So the peristalsis that moves the lunch through your gut is compression expansion.

Right. I remember over the Christmas break, I joined a call and you called me out for saying the neutral spine. And ever since then. Clarify that, clarify that. Right, right, right. For saying the neutral spine, yeah. Neutral spine. I use that when describing a back squat and how you can see that moments when it slips into extension away from neutral. And so ever since then, I've been just trying to develop a more nuanced perspective of what constitutes normal mechanics. The confirmation that it's simply representations that we use to confirm our suspicions is good. It's also a little terrifying if you're probably, if you're a new coach or therapist, to just be like, we don't really know what's going on. I mean, I've been doing this for almost six years, but a lot of people, you know, are just starting and I guess, yeah, I guess my, one of the elements in my journey is going to be figuring out how to communicate this better and better to people.

Well, it is to help guide the patient to feel better.

Yeah, yeah.

Okay, making space. So, let's use a muscle as a representation of this. When I contract a muscle, intramuscular pressure increases because I'm squeezing it down, trying to make it into a smaller space if you will. Now it does get wider. I get that part. And then we're actually altering the connective tissue behaviors, but we're trying to reduce the amount of space that's available to move. So again, we go back to the initial example where it's like we're trying to minimize some of this adaptability. So the squeezing that you're talking about is the compressive strategy of using the muscles themselves to create the pressure change. But if I eccentrically orient a certain degree of muscle, what that does is it allows expansion so that it increases the space around me that I can move into. So you just gave them external rotation space to access a position, and then they're going to produce internal rotation a little bit differently from that position. And that might be all that they needed in regards to relative motions, adaptability to reduce the compressive strategies that typically will elicit some form of symptom like pain. So it's not a bad strategy as far as the acquisition of position and movement. But again, if we're talking about maximum load, that could be interference. But again, you have to follow the process. Maybe I can use that strategy periodically. But ultimately, from a performance perspective, the end game in regards to force production is going to be how much pressure I can create, because it's that pressure on the fluid volume that lifts the weight.

Kinda. So, think about what a bench press shirt does. You'll have guys that add hundreds of pounds to their top-end bench press, right? What does the bench press shirt do? Because it can't lift weights. Do you ever see somebody train with a bench press shirt and they can't even get the bar to their chest?

than somebody that would be working like hard intervals. Like I said, you don't want to climb hills on a bike because all that's going to do is, it's all propulsion, right? She's going to be driving hard from the back and she's going to be trying to shove herself forward. We want her to go backwards. But I do like those bikes because they do allow us to capture positions that allow that posterior expansion. So all you got to do is look at this stuff and say, what influence do I need? Okay, she's flat on the back. She's compressed in the back. How can I get her to expand and allow her to exercise at the same time? Relative intensities matter, positions matter, and all you got to do is reinforce it.

See that, okay.

That is correct there. Your left latissimus dorsi just turned you to the right. OK. And it just put you in a position where external rotation exists. So that compression on the back of your thorax moved extra rotation from straight ahead over to the to what is now your left. So there is no space in front of you where you can access extra rotation because of the compression on the back of the rib cage. Do you understand? Do you see it?

I tell you what, if you look up and again, go to Google images, it's always fun to look at this stuff. But if you get, if you do a search on Barry Sanders, back when he was a running back for the Detroit Lions. And if you want to see some of the coolest representations of an athletic performance where somebody is compressing one side of their body and expanding the other, there's some great pictures of him because he was he was the best at shape change that I've ever seen as a running back. It's pretty, pretty impressive as what he was capable of doing. And again, it just gives you a nice little visual. It's like, oh, I can see how you have to compress here to create this turn or this shift.

Yes, sir.

Then there can't be one solution that I call flexion, is it? But then it's not helpful anymore. You see? Your goal is to create the best representative model that you can, which takes time. It takes frustration. It takes effort. It's horribly painful. And if you're willing to do that, that's how you get better. Most people aren't willing to do that. They want easy. The younger the industry, the easier people want it because they want it now. Grace is willing to invest 30 years of her life to get better. Are you?

Okay. So here's the deal. You've been working three years. So I have 10 times the experience. That doesn't mean you don't know anything. It just means that my ability to shift the probabilities in my favor is better. That's it. 86% of the time, I'm more likely to have the outcome that I want.

I'm just seeing an evolution of training, or maybe it's more that the pendulum is swinging back in the other direction. I was on another call where we discussed how training became more rehab-like, with people spending significant time on breathing strategies and stretching for 15-20 minutes. I'm curious how you at IFAS have evolved from a training and coaching standpoint. You have a better understanding of training concepts and inhalation/exhalation strategies. Has training shifted toward getting people moving rather than having them lie on the floor? Have you observed this in your coaching as well? I'm trying to assemble all these thoughts together—does that make sense?

How do you practice? Practice.

Well, if I do that, what is going to be the resultant behavior? What's going to happen?

So I guess in terms of the sequence of turning narrow, like being able to capture a right supine cross connect and a left side propulsion to get them to square out the sacrum and then get that full turn and a prone propulsion. Yes. So let's say if we're doing activities like shop steps or hook line cross connects for that, right? But I know why they struggle in a supine situation. So I guess that being able to put them in an environment where they can have some success. Like that transition of teaching them what it feels like with that right foot starting to hold onto the heel and then getting to their first met head. I guess that's it. Yeah, I know it's always sort of a struggle, but what positions could I put them in or constraints to create to start teaching lessons.

Right. Yeah, yeah, yeah.

Yes, you would be moving in that direction, because at some point in time, you're going to have to squeeze again.

You have to be really careful. Like, people just randomly throw heel lifts and unfortunately, they go, 'Oh, you have a short leg. Well, let's put a heel lift in.' It's like, well, if you're a wide ISA that's already forward on the right, guess what? You just made the problem worse—like, a lot worse, actually.

So like you've got momentum, right?

Yeah. So there's my, there's my expansion. There's my compression that comes after it. And then there's the new delay right there. You see it? All we're doing is pushing this volume, the expansion that way. See, this is the IR going down.

So I think you have some options.

Okay. Um, that's going to prevent the calcaneus from moving in the appropriate direction. And that's low. We're speaking locally. You're going to have an iterative and anatomical representation approximately as well. So I'm not going to negate that, but I'm just being very particular about local. Yeah. Soleus is a big influence in that regard and so will be the deep posterior compartment under that circumstance.

Yeah. They're not doing 75 reps in a row, but they have to accumulate enough sets to create the ability to reproduce the energy output and the force output. Here you go. Test question. I got a closer. Okay. He needs to throw, he needs to throw six pitches a night. Okay. How does he have to do his squats?

So right away, you're thinking, this is not even possible to have the same ER measures. Yet when I do a traditional measure, I get it. So what's moving?

Yeah.

Bill, it's a quick question. Is that why narrows or they always are activating their glutes, but clinchers?