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Justen {Chat} Man

@justchaty

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@valkyries
SC | Bay Area
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“Coach Matt these box heights are getting out of control” 👀 - Drop landings have been a great addition to our program the last 7 months, even if the guys get a little scared of heights up there! The highest we’ve gone up to is 66inches (5 foot 5 inches) - shown in this video by @eddrin.bronson - We use them as high force/speed deceleration exercise/stimulus. The lands force the athlete to produce HIGH braking forces and high braking RFD. The cue is to land like a statue (stiff), to brake and stabilize as fast as possible. - With these lands, the guys produce 10-14x bodyweight in braking force. That’s 10,000-12,000 newtons of braking force!! These have been a great addition to our in-season training, specifically during Mondays A series, following a day off. Reps are low, 6-8 a session and we collect @hawkindynamics force plate data on their last 2 lands. - An interesting metric to look at and track is time to stabilization. How quickly (or slowly) the athlete is able to brake and stabilize when landing. This number ranges from 350ms to 140ms. Sub 200ms is great, sub 150ms is elite - especially when landing from 4.5-5.5 feet! Our more muscle dominant athletes are between 250-350. Our more fascial based and hybrid guys are 250 and below. We have seen this number improve significantly with our muscle dominant athletes. The fascial system is often overlooked and undertrained with bigger stronger athletes, this is doing them a disservice for their development. The Fascia Mechanics with @danmode_ruderock will deep dive into this and much more, get ready ✍️ - Important note with drop landings - Give Danny Lums article on @sportsmithhq a read first. Start small and gradually work your way up to the taller boxes. - Shoutout @dimarco.w.nick for letting me observe his team training a couple of years ago and me getting this exercise from him. @huntereis_sp has shared some great stuff on these drop landings recently, check his page out! Also, there is some fantastic information in @danielbove book Takeoff about these drop landings and “training the brakes” keep moving the industry forward fellas 📈
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705 squat! #puntersarepeopletoo
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Shoutout to @kyren.williams for pulling up and dining with us ! Appreciate you 💙🥶#
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Force plate presentation - Furman Basketball - Big thanks to @smisportsperformance for asking me to present at their 10th conference a couple of weekends ago. - I presented on all things @hawkindynamics and how we use force plates here at Furman as part of our holistic S&C provision for @furmanmbb - This particular clip talks about game-day jumps, we travel with the plates and are able to get data before every game. There are also case study slides on EUR, Macrocycle peaks and Valleys and muscle vs fascial driven athletes and how we can assess for that. Much more to come on that last topic in the Fascia Mechanics course with @danmode_ruderock (releasing soon!). - Shoutout to @justchaty for all your help with data collection and visualization with our jumps. To Hawkin, @strength2.speed and @the.coach.cat for the amazing customer service, @adam.virgile for his amazing asymmetry dashboard I used with my team a couple years ago, and @the_prodig_movement for his game-day jump scoring process and evaluations which we have adapted and now use with the team. Shoutout also to @p3sportscience and the team there, your research paper in 2020 is well worth the time for any S&C Coach to read 🔥 - If anyone is interested in watching the full presentation, shoot me a DM with your email address and I’ll send you the full copy 🤝
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stayed the course.
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Getting the 🕺🏻 on in the weight room @furmanpaladinstrength coach, @justchaty brings the energy to the #girlgang workout. Hitting the Griddy while encouraging and pushing his athletes forward 💪 #strength #strengthtraining #strengthcoach #trainer #athletictrainer #strengthtrainer #paladinstrength #ncaa #xc #running #furman #runfurman
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Priming Sessions - Day before games and to an extent game day lifts for us have been a great time to provide an additional stimulus for high minute players. Everyone wants to feel at their best on game day, if we take out practice loads and recovery modalities used by players, how else can we ensure the athletes feel ready to go… - Overcoming isometrics with high intent lasting 1-3 seconds, focusing on rate of force development, are a simple method to ramp up intensity without the potential for soreness that comes with other RFD methods (loaded jumps, extensive plyos etc) - I love this set up using a pad, it’s comfortable for the athlete and takes less than 10 seconds to get going. The 3 different positions mirror different demands of the game. Even if you have 5 minutes with an athlete the day before a game or on game day, you can still get quality work in👊🏻 - Inspiration for this came from watching a presentation from the Houston Texans staff, shoutout to @vandykestrength @coachrgrubbs. Also shoutout to @eazye_strength for our back and forth this season about isometric set ups. Finally, @sorinex @jebes11 we love everything about our racks at Furman 📈
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💥 Repost @justchaty 🗣️ Game days jumps⚔️ Enabling discussions centered on key metrics that have a direct impact on athletic performance and readiness. ——————————————————— How do player load variations across different phases of the season correlate with our overall player readiness? Is there a quantifiable correlation between practice loads and readiness on game day? Do athletes show variations in CMJ metrics based on the level of opposition during non-conference games? How does travel (distance, time zones) prior to games affect CMJ metrics and subsequent basketball performance? How do consecutive games or a dense game schedule affect team readiness? It’s our job as strength coaches to use this data to ask these questions and decide what interventions are necessary forward. #HawkinDynamics x #basketball x #forceplates
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Thank you @justchaty for all your hard work, care and support this last year. You grew a ton with us and left the jersey in a better place for the next assistant S&C Coach. Your willingness to experiment and try new methods, invest in the culture of our teams, and provide great support to @runfurman while always doing so with a smile will hard to replace. Keep learning, keep cooking, keep being you, the sky is the limit my friend! 😈📈 THANK YOU
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Thankful to have had @justchaty on our team and excited to see him crush it as he moves on! Always part of the Furman Family.
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What’s the best way to test an athlete’s elasticity(connective tissue capacity)? - The Scandinavian Rebound Jump Test (SRJT) has been a fun addition to our testing battery. While the multi-rebound test has given me interesting data re an athletes reactive strength index, it’s on the extensive plyometric side of the continuum. - In order to test an athletes max bounce (elasticity) you need to put them in an environment/test where they can fully express this. Doing drop jumps from 30” has shown promise here, the athlete has to use the SSC and get off the ground quickly to produce a great mRSI number. - The SRJT, like the drop jump, falls on the intensive plyometric side of the continuum, Hawkin Dynamics, specifically @strength2.speed, would label this test a “Fast Dynamic” test. When assessing an athletes bounce/elasticity/connective tissue system (Tendons and Fascia) you need to ensure it’s actually testing their stretch shortening cycle and gives the athlete a chance to utilize their connective tissue system, not just muscular system, which I would argue the CMJ is more so a test of. - So, how do you perform this test? I instruct my athletes they have 5-6 max effort pogo jumps to get to a best effort/max height jump. They are to build up these pogo jumps in intensity, aiming to hit a max effort/max JH at jump 5 or 6. Notice the use of the arms in this test, it will help the athlete get that max height and will feel more natural to them, more sport like. This test is unlike any other I’ve done on the force plates, it takes the reins off the athletes, its a skill/movement/test combined and provides great insight into an athletes elasticity. - Metrics of interest: Peak Jump mRSI Peak Jump Height Peak Force Total Contact Time - If you’ve used this test before, hit me up, would love to discuss results with you!
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