There you go. Thank you. Perfect. Yes. There you go. Right? So remember the knee is the dumbest joint in the leg, right? And so if I can control the foot position, if I can control the hip position, I have a much better chance of accessing the knee orientation that I'm after. All right. And so the degree of knee bend is an influence because the more the closer I get to that imaginary 90 degrees of knee bend, that's where you're going to see this really the maximum on twisting. Yeah. So that's where I have the greatest amount of rotation across the knee. And so if I'm trying to manage hip and foot position first, then it would behoove me to not use as much bending of the knee in that activity.

It's one of those weekends where I think the most important thing is that I gotta go see Spider-Man this weekend, so I'm kind of excited about that. Yes, my heart lies with the bat, but Spider-Man is a really, really close second. So again, very excited, heard good things about the new Spider-Man movie. Digging into today's Q&A, this is from Ivan. We were on the coffee call, Yesterday morning, a coffee and coach is called 6 AM every Thursday. Join us. And Ivan stepped in and he asked a clarification question. So you will hear me say terms like concentric orientation, eccentric orientation to describe what muscles are doing because I think it's just a better representation of it versus calling something a contraction because contraction has a very specific meaning and I don't think that's what's going on. But it's also giving us an opportunity to understand the difference between a muscle that is producing a high pressure lower volume representation and a higher volume lower pressure representation. And there's a difference in the amount of tension that is produced under those circumstances where an eccentrically oriented muscle really doesn't produce any tension. And so this is the explanation as to why I think that and then a description is that maybe allowing you to understand it a little bit more more easily. So thank you Ivan. I think this is probably going to help a lot of people. If you would like to participate in a 15-minute consultation, please go to askbillhartman at gmail.com, askbillhartman at gmail.com. Put 15-minute consultation in the subject line so don't delete it. We will arrange that at our mutual convenience. Everyone have an outstanding weekend. Go see Spider-Man. subscribe to the YouTube channel so you get all the videos that are produced so far, and we will see you next week. Oh, the podcast is up on Sunday, and then I will see you next week.

So for someone, say, for instance, in that circumstance, someone has got an anterior orientation we could have in actual fact exacerbated the anterior orientation. Yes. Yes. Yeah. Yeah.

Yeah. There you go. So he's walking in late propulsion. He doesn't have any IR. So he jams his hands into his pockets and it creates the downforce. That's why interrotation is a downforce. Get it? Okay. He looks down at the ground when he walks too.

I'm not even on the shoulder anymore, man. I'm thinking about other stuff.

Thank you very much. I appreciate it. Have a great day.

Just supplementary strength training, these would be like the tap and go variations for squats in terms of maintaining the concentric orientation as they're going down and up throughout the range.

OK. And so one of the, as long as they can tolerate the positions, one of the more passive positions could just be kind of getting them in prone and protracting and breathing there for a few minutes and then try to get them assisted rolling helping them with whatever they need so they can be successful eventually rolling on their own as much as they can and then so think think about this think about this for a second put them inside line Okay, starting.

That's really cool. Would you apply resistance to the tibia to actually get a little bit more?

But they're applying a maximum force that allows them to leave the ground again and cover a great deal of distance. So we would think about the same thing when we're talking about force production in a punch. I want this ability to expand, compress and then re-expand as quick as possible with the highest force possible.

Okay. You would have a lot of hip external rotation but you get a lot of compensation. Yes, there you go. Thank you. A lot of ER. A lot of ER, no IR.

Yeah.

Intensive day 12. We are digging in this morning. So time is short. We're going to dig right into today's Q&A. This is another segment from yesterday's Coffee Coaches conference call. It was a great call. This segment is actually a fairly short segment with Matt, but it's deep. We went into some programming things that you want to consider when you are pressed for time, or you have a lot of time. Sometimes it's best to add a constraint to allow your programming to be more effective. One of the things we have to understand about programming is that, number one, we're really lousy at prediction, and so we don't really know what's going to happen. So if we break training into much, much smaller segments, and we look at each segment as its own entity and ask how do we make the best progress in the shortest possible time, and then we change the initial conditions and repeat, repeat, repeat, repeat. That's one of the best ways to advance people in the program rather than saying that we're going to somehow project 12 weeks out that we know what that outcome is going to be because we're not very good at that. This is a great segment if you have interests in programming. For those of you who would like to participate in a 15-minute consultation, please go to askbohartman@gmail.com. Put '15-minute consultation' in the subject line so I don't delete it. We'll arrange that at our mutual convenience. Everybody have an outstanding weekend. I can't wait for today and I will see you guys next week. I would try to look at your timetable and say, 'How much time do I have?' And then it's like, 'How long is it going to take me to superimpose that performance measure back on?' Most of those performance measures are going to change significantly in four to six weeks. So you can kind of use that. When you write a program, you go, 'We probably got about four to six weeks out of this.' And so I would probably try to break things up to some degree in that way and then break it down even smaller into your sprints. So if I had, what do you got off season, eight weeks, 10 weeks?

There you go.

So number one, okay, so let's just say that we have our foundational archetypes. And so what we want to first talk about is a helical orientation, right? So a wide helical orientation is going to be a more horizontal representation, okay? And so technically speaking, they're going to be biased towards behaviors that are going to be less rotation and more horizontally oriented. So they're going to be your low bar squatter. They're going to be biased towards more of a powerlifting style of a squat, right? Whereas you have a narrow, whose helical orientations are more vertical, they're going to be oriented towards a narrower stance and a little bit more of an upright torso. Generally speaking, we're speaking generally here, there are exceptions on every level, okay? But that would be your first step in representation. When you start to apply superficial strategies that are creating anterior and posterior compression on both archetypes, what's going to happen is you're going to lose the naturally occurring external rotation space that you would have when you have relative motions available. So we're taking away relative motions when we get superficial strategies. So what happens is, is that extra rotation moves away from midline. Okay. And so I have a smaller external rotation space. And so what you'll tend to find is, is that no matter who we're talking about, the longer that they participate in something like powerlifting where they're 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, yeah, I used to pull conventional, but I'm much stronger in a sumo now because, but the reason that they're much stronger in a sumo is because they can't even get into a conventional positioning because they don't have, they don't have the skeletal shape anymore that allows them to access that space. And so they move out, out, out, out, out. Okay. So again, what you're talking about more often than not is going to be associated with superficial compression strategies. Okay. Yeah. Everybody moves away from, everybody's going to move away from midline because that space doesn't exist anymore. Like there's, there's nothing there. You cannot get there.

Hawkins Kennedy. That's why you get a positive Hawkins Kennedy is the posterior lower compressive strategies there. Frederick, how's the French press this morning or this afternoon?

Yes.

No.

Yeah.

Gotcha. So for someone who's really compressed and you're trying to bring them back to early propulsion, doing that with heels elevated just makes it easier for them to get their center of mass behind, which is why they might be able to descend more easily.

Yeah. That's awesome. Really insightful.

You can't go backwards.

So that's how it evolved. It was basically like, okay, what are the real rules? Because the problem that I ran into is everybody had different rules. Instead of like saying like, what's the commonality? Like why do you think that? And a lot of stuff works, but then you would hit the limit. Right? So if you and the mistake that I made is buying into any singular system, it's like you buy into a system. There is great stuff in some of that stuff that when you have nothing else to work with, but then you, when you invest yourself in it, if you pay attention long enough, you realize that you hit the limit of that because the model upon which it is based is limited in scope. It's not following the principles. They made up their own rules. And so the goal And if you listen to me long enough, I do use the word coherence a lot because it has to be consistent with the absolute laws. I cannot defy gravity as hard as I have tried in my lifetime. I cannot defy gravity. And so I have to appreciate that. What does that do? Considering my physical structure, considering what I am made of, you're 99% water, 1% stuff. Well, how does the water behave? There's fluid mechanics. How does the stuff behave? There's structure that has to follow the rules. And so again, if anything is in opposition of what I understand as those principles, then it doesn't fit. But everything that does then starts to make sense. And so now you have gradients, we have fluid pressures, we have compression, we have expansion, we have helical orientations. That creates expansion and compression within itself. That creates shape change. So all proteins, all proteins change shape based on the influences that are applied. So I don't know if that answers your question or not. That's how this came to be.

Awesome. Thank you so much.

Yeah, so that's not posterior. Posterior lower compression pushes me forward.

Okay. So I want you to look at the angle of the tibia relative to the ground. Is it forward or is it vertical or is it laying back?

Once you perform that initial work, we can progress to a dynamic split squat with the right foot forward as we discussed in the video. You may want to use an offset load, which I would place on the ipsilateral side. This means a right side loaded, right foot forward split squat activity. Once you've gained adequate hip range of motion, we can incorporate Heels Elevated Romanian Deadlifts to facilitate sacral rotation and capture that yielding action through the pelvis. So Gerardo, thank you so much for the call. Truly appreciate you.

Yeah.

That's your early IR representation on the lead leg. So that's good. Then what?

Yeah. Is.