Heal Knee Pain Skyrocket Athleticism - 2021

Title : Heal Knee Pain Skyrocket Athleticism Author(s): Hybrid Calisthenics Link(s) : https://www.youtube.com/watch?v=DzJR5HwZRaY

This podcast is mostly about the overlooked corner of fitness that is stretching.

• Walking backwards makes your knees over toes. In the elderly this is a screening process for falling.
• The stronger you can go down the stairs (like in a step-down test), the less chance of knee pain and knee surgery.
• Dragging a sled backwards is the training method for atheletes, the aim there is to rack up 100 miles in 2 years.
  • Every Monday, reverse step-ups i.e. getting better at going backwards on the stairs.
  • Every Wednesday, split-squat lunges (all the way, ass-to-grass).
  • Every Friday - deep knee bend.
• Nordic hamstring curls - World's fastest NFL player is able to do 10 in a row. Eccentric knee flexion is very important. This can be done as a child as well.
• With proper training, he believes Olympic athletes can be manufactured.
• How much you can pick up weights with your feet is very important.
• Doing Nordic hamstring curls (for knee flexion) once a week for 20 years allowed an English athlete to get a Gold medal in his 40s with grey hair. His genetics was so bad, the country didn't sponsor him at first, yet his world record still stands.
• Romanian deadlift overloads the hip extension, its one component (he does double bodyweight on the Romanian deadlift) - lower back below parallel with the knees behind toes. Hip extension is one aspect of speed.
• Triple flexion is important - how strong can your ankle flex towards you, this is important for deceleration which prevents overuse injuries.
• Ankle/Hip/Knee + Flexion/Extension should be balanced for athleticism in the lower body.
• Triple flexion (ability to express the power) to is just as important as triple extension (ability to handle your power).
• Number 1 difference between regular humans and elite sprinters was hip flexors.
• In his current system, 15% of the volume is upper body, as the goal is speed.
• See the article and video called "Knee noise". Noise does not equal bad knees.
• Regarding motivation: Things that don't work kill motivation.
• Believing that you can win, and being surrounded by people who believe in you is extremely important. E.g. The (Olympic?) ice-skater whose dad made her go up a box to replicate getting the gold medal.
• Doing social media for social media results in quick burn out. We don't burn out as much when the passion is to help others, and its the opposite for helping yourself.
• All decisions come down to: What would the 12 year old me with knee pain would have wanted to know?