S&C Coaches React To Lucas Lepri Strength & Conditioning

[@sikastrength]

If you worship the barbell deities of Sikastan let us know!

[@Geywilliamjohnson432]

For the alg

[@nonical1429]

Unfortunately for you, I worship the deity ‘Christ’; so please don’t punish me for apostasy.

[@keithgalvin2830]

The barbell saved me from a life of sin

[@tjrugbymuscle]

"There is NO super-compensation for sports-specific movements" - exactly this

[@petermozuraitis5219]

GSP commented how he hated circuit training and didn't feel it benefited him as an MMA fighter. IIrc his S & C consisted of sprints and track work, Olympic Lifting, and gymnastics (tumbling and acrobatics specifically) as accessory work. He gained stamina and cardio, aside from sprints, from sparring and training rounds, so sports specific muscular endurance

[@petermozuraitis5219]

If you guys could have a conversation with Firas Zhahabi, GSP's coach at Tristar gym, that would be amazing! He has a great KZbin channel, Tristar Gym, and his AMA's are filled with gold

[@ganilau4214]

How good would that be!

[@fredc1932]

Comparing this to some of the bjj s&c videos from juggernaut training systems would be interesting. Chad Wesley Smith training some other champion player, I forget his name

[@omardiangeloarteaga4875]

Otavio Sousa

[@StarPlatinumSchmidt]

Would you consider reacting to Rocky training montages?

[@StarPlatinumSchmidt]

Sicc vid btw

[@StarPlatinumSchmidt]

Algo doping +1

[@imaresurcher]

it's funny how the main thing you can rly praise is that he knows what periodisation is, and not hurting the athletes, how low is the bar for SnC coaches :D

[@BaldOmniMan]

Best part of the channel

[@JohnJayne]

Love these videos, thank you

[@danielcelisgarza]

You'd better squat deep. You'd better not cheat. Better not squat, to ninety degrees. Sikastan is tearing you down. They're making a list, and laughing at it, gonna find out, the shit S&C. Sikastan is tearing you down. They see you when you're squatting on a bosu ball. They know when you've a shitty coach. They know if you've been squatting 2x bodyweight. So don't do rolling kettlebell pistol squats! Ohhh (1 set of 3 @ 420 RPE)

[@danielghesquiere2011]

I'm on team overspeed training with accommodating resistance, cheap speed-power training

[@AndrewSuter1]

You mentioned Rocky, any thoughts on a “Real S & C coaches react to cinema S & C series”?

[@steelmacecontinuum8696]

Very cool idea.

[@davidbenson3999]

Love your thoughts and approach to S&C

[@espinasse1984]

Loving the reaction videos lads. Be great if you could do one for swimming sometime for like Adam Peaty, Michael Phelps or caeleb Dressel etc.

[@schwa99x]

Daire and Eoin, We would welcome you to come to Lucas Lepri's Headquarters in Charlotte, NC and spend some time training with us on the mats. The invitation is always open. - Michael C

[@sikastrength]

We'd love to come and learn some jiu-jitsu! Unless you meant that as a threat, then we'd still come anyway 🤣

[@Yupppi]

I got a similar movement (just without the band and on the knees on the floor, following the arm with the head) as that banded reach in the beginning as part of physiotherapy exercises to open the thoracic spine where... idk the attachment of ribs has gotten tight on one side and pulls the ribcage, making the whole system of shoulders a bit off. I think it was titled for rhomboid pain. For me it helped with overhead position and the upper back didn't feel like bones blocking the extension and breathing deep. These banded exercises are odd though. Like you have safer and more effective movements doing the things you want, as you explained. I guess with the banded good morning you develop neck strength on the same go? The held back charges is funny, like I guess it works in cases where your athlete runs and tries to escape from their opponent who's holding their suit. Very clever specificity, teaches your athlete to run away when they're caught! One thing I don't understand: why do they go to the gym to practice grappling from suit? Like what's the perfect time for that? On the tatami when you're sparring technique. That's where you're pulling from the suit _all the time_, like for real you're trying to unstabilize your oppenent constantly. Why do you mix it up with banded resistance at the gym? Like practice pulling strength at the gym. Practice hand technique and knuckle ruggedness at the tatami. I can see why dr. Mike Israetel (regular jiujitsu practicer himself) keeps saying stuff like do the gym stuff at the gym and technique work at the sport practice. With exercises like that you're sort of just wasting your time that could be used productively for something else, it's misplaced as strength exercise when it's subpar as strength development and fits technique practice better. And lastly like if you need to experience how working under fatigue feels like, do the jiujitsu sparring for 60-120 minutes straight and see if you're not crying for oxygen and end. On the other hand why would you practice that when your matches are gonna last far shorter than that and you want to give your best effort in your short matches, so you should probably practice around the length of your matches. And someone once said you want to practice your power and speed and technique as long as you can complete the exercises in the desired range and technique. Say once your technique, power and speed start shitting themselves, for example due to sparring for too long, it's time to quit and not ruin your technique with fatigue. Start recovering to have a productive practice session later. Do cycling or running or some other method of cardio work on another day to build it up if that's your problem. But that's only what I've heard, who am I to tell professional S&C coaches of combat athletes. The logical fallacies in the comments are always amazing. Who knows, maybe I'm the one having them. But like having a degree means you probably learned something, it doesn't mean that your methods follow the learning or that the learned things were necessarily accurate. It doesn't mean that just because you're trying to market your services as unique and something proprietary for you to sell to make people hire you, the methods follow the education. Nobody forces you to apply what you learned and let's be fair, if you're trying to be the best of the best, you're looking for something different from what others are doing. Like who goes and says "I want the most basic program for strength and conditioning because it works"? No, they go "what is different than anyone else is doing".

[@3k955]

In regards to the moving forward with a band. Cal dietz does use some form lf that in which you drop,split and jump forward with a band. He does says the band should not be so tight.

[@eclipsewrecker]

I’ve seen plenty of CrossFit regional and national games qualifiers come in and do bjj and they fatigued before out of shape bluebelts. It’s about the efficiency of technique and technique is the efficiency of movement and if your movement has weak points too great to be efficient……strengthen them. 60 yr old boxers not sweating or breathing hard going a few rounds with a novice or beginner.

[@chrismiahcoaching]

It’s all pretty much sports specific muscular endurance. Well the fallacy of sports specific. The core exercise your unsure of is a guard passing movement. Guard passing, guard play, good morning posture, takedown entry, snap downs, arm drag, get ups etc. It’s pretty much everything we have moved away from as an industry. This can be done with a partner on the mats training your wrestling/Jiu Jitsu skillset.

[@martintaylor3801]

Slightly off topic, but if an athlete was working on their aerobic endurance but didn’t have time for a 1 hour steady state run, is there any value in doing a pre exhaust on the legs e.g. 50 squats with an unloaded bar, followed by a 30 minute run? Basically getting that heavy legs feeling, without the same time requirement of an hours running

[@b320man]

No, you're trying to increase your aerobic fitness by running and doing squats like that is muscular endurance. Probably increase your risk of injury. Better to do some type of interval work for 30 mins. Depending on your running goals

[@copyninja8756]

You have time

[@casefarley5744]

I love a training montage.

[@Enlorand]

What do you guys think of blazepods/similar photo que and neurotraining stimulus?

[@harambe1596]

I personnaly think it can be cool to bring some fun, especially with kids to do a plank for exemple. But in terms or reaction time or reacting to a stimulus, you are getting better at touching lights, nothing more. To far from sport decision making

[@Enlorand]

@@harambe1596 So my only argument, is that in addition with the software that comes with the product you can tell what kind of muscle actions take more time for an athlete to perform or at least infer it from the time it take to respond: Say red is a jab and Purple is a hook, which one can they react with more quickly? Using this product as a reliable source of measurable data ala time between inputs vs the types of inputs and whether or not this is even a useful point in measure for someone. I saw Daru strong using a similar product.

[@harambe1596]

@@Enlorand then, if it's a mesurement of reaction time for different punches, a coach with pads and a very good camera are the ideal solutions. Then, you analyse the slow mo manually. I mean, with all the respect I have for Daru, a light isn t a realistict boxing target, and also you have to decelerate your mouvment by a lot not to break the pods. So in my opinion, it looks good but it doesn't mean shit in terms of results.

[@lukasdubb]

I support you in this Holy War for the glory of The Barbell. Abros

[@nicholaslewis7148]

I agree 100% with not being overly sport specific. This focus can definitely lead to an increase an injury and reduction in sport specific performance. However, I challenge the idea of how well sport specific type of movement with weight or water etc etc may fit into an S&C program. Frans Bosch makes many good points about utilizing motor learning in an S&C program. While using just Bosch methods won’t produce the sole results you’re looking for, the bigger question is how much does adding some weight, water or some type of resistance to a sport specific movement have performance benefits?

[@3k955]

Many coaches do similar movements (using same muscles, same force vectors) with weighted exercises. 2 x bw back squat has been debunked, strenght does help you but only to a certain point. I do believe however many of these "exercises" suck but for example a landmine punch would definately help a boxer as he is peaking.

[@nicholaslewis7148]

@@3k955 for sure this program and the exercises do suck! Similar force vectors is an important component that I think many people overlook, even some seasoned S&C coaches. I guess the intellectually challenging idea I wrestle with is how much of those movements (not this video specifically but the theory in general) produce a motor learning effect that helps generalize the movement pattern rather than allowing it to be such a hyper focused task. Therefore while not producing a force or power derived improvement, it drives a motor pattern and therefore movement diversity component that results in increased performance by a wider range of movement strategies and coping mechanisms for variation. In truth, probably no answer to the question but it’s a ideologically challenging point that S&C coaches should keep in mind for the sake of also improving the learning component. My perfect marriage of this would be Mike Young and his application of a learning focused model, frans Bosch and cal dietz.

[@3k955]

@@nicholaslewis7148 i believe verkhoshansky talks about contrast training, not for pap but for motor learning. I havent read bosch (only his paper of muscle slack) but i do love cal dietz work.

[@nicholaslewis7148]

@@3k955 yes verkoshansky does!! I encourage Bosch’s Strength Training and Coordination. I don’t agree 100% but damn he poses some serious questions that make you rethink why you do a lot of things. Healthy learning

[@Davis.smith.weightlifting]

Y’all should react to goku training in the hyperbolic time chamber and bring in actual science about how it would or wouldn’t help his training by the way it would change the motor patterns the way you talked about the band around the hips on the sweep. Would be gimmicky but still pretty interesting seeing what would and wouldn’t actually be a useful training process with different gravity

[@kristofferolin7685]

Would you guys consider doing a react on runners/triathletes S&C? Tinman Elite, Morgan Cadwell Pearson to name a couple.

[@samvega290]

Could you please explain why the logic that renders, say, a weighted jump unproductive doesn’t apply to a power clean? Does a power clean yield greater power production than an unweighted jump? Thanks

[@lucaferrara11]

I was wondering about this too...

[@weightedsumwl]

In a weighted jump you jump far slower and lower, thus you recruit the wrong type of muscle fibers and worng training stimulus. In the power clean or clean for that matter even tho the pull might be slower it is not as significant, the movement is ideally the same, the recruitment of fibers is also of the same type, so you end up producing more power instead of less. Also I would for the power cleans it's load dependent, because if you, for some reason can powerclean your max deadlift but in slo mo, you'd be getting the wrong stimulus as well. Said that don't quote me on it because I might be entirely wrong, I'm not an S&C coach, I'm just a enthusiast of the channel.

[@weightedsumwl]

You also have all the impact absorbtion of the landing, which might also count for unintended fatigue

[@Second247]

@@weightedsumwl One study on this matter was interesting concerning sprinters: For them power clean was to develop strength, it has close to zero to do with assessing speed or power, which were done by jumping and bounding. With proper accelerometers (or what ever) cleans might be used to asses power/speed but for the most part jumps and bounds are the best way. So in sense it's categorical error to slot them into same slot. One is for strength and another is for power. The pull will ALWAYS be slow at start, it's at second pull when things starts to happen powerfully. So there is huge strength component which doesn't exist in jumps.

[@weightedsumwl]

@@Second247 that's interesting because I always thought that in the strenght to velocity curve the power cleans were in the middle, as to develop both speed and strenght (power), if they were simply a strenght movement than wouldn't it be better just to deadlift/squat much more weight? Could you also provide a citation for the study? I wanna read it

[@b320man]

Good video!

[@Dorsiazwart]

Lads, as a boxer I sincerely apologise for all the irate c-words that think they know how to do proper S&C for boxing

[@sikastrength]

Thanks Jamal 😁

[@joewwright92]

Again, so informative. You do get the feeling sometimes these videos suffer from the bias of whoever is editting the stuff together and what they think looks interesting. I'm sure Lepris does some normal stuff at some point during his S& C (you'd hope at least🥲)

[@nihilifting1694]

Combat sports are endemic with this kind of thing, really makes me wonder how much better (or maybe just how much more injury averse & recoverable) these guys would be if the S&C coaches weren't mostly zazzy clout chasers. Get strong, fast, powerful, agile and endurant in proportion to what you need most to succeed in your sport. Reject nonsense, embrace the barbell.

[@michiel5160]

You are better off lifting bodies as a grappler.

[@Yupppi]

Yeah like how about doing sport specific technique practice at the tatami multiple times a week, do strength exercises with the best efficiency methods at the gym. Recognize time and place, the purpose of different training methods.

[@TheIncredibleFlyingSausage]

The best thing since Father Ted

[@BrandonWilliams-wf6hg]

No ab wheel?

[@andyserb128]

Getting up in bjj is important! Being in bottom position getting up means wrestling up means attacking, means sweep so things like get up's with kettlebell for exemple are actually important

[@shauncreed1315]

"More disclaimers more better"

[@angusroewl7206]

Saw jiu jitsu and came, algooooo

[@Hachiko207]

[@weightedsumwl]

Gotta love the Brasilian acccent lol

[@ryanoconnell6617]

Hello lads

[@wendell3610]

I thought Daire was saying "Cognitive Shark-ness".

[@EWCalex]

Travis mash uses bands a ton for power development (greater than 0.75m/s average velocity on squats) for his weightlifters, but haven't heard of anyone using it well for MMA.

[@gregperman]

Phil Daru uses bands for speed work. He has his fighters on a modified conjugate program

[@guidoansem]

algo

[@snottie9129]

algo comment

[@zennappi]

Comment for algo

[@alexvat1995]

Yoooo

[@MALI700]

There is NO super-compensation for sports-specific movements -- so you guys are against people in striking using thing like egg weights or lightly weighted dbs 9like 2 pounds) for shadow boxing? the only argument against this is a old coach i had said you should shadow box with those implements because the larger gloves tend to weight almost a pound to a pound and a half, but im guessing yall would say just shadow box in gloves lol

[@tomiesz]

They made this point plenty of times but you want to train to hit faster (as that makes you hit harder). Training punches with weights ingrains slower movement patterns in you

[@TheMisanthroPunk]

i used to shadow box with dumbbels a LOT and the result is only a wrong pattern resulting in slower movement. they'd be good to prime your Cns in the early training

[@TheeJoshJ]

I accidentally hit dislike and immediately changed it to like.....hope that isn't bad for the algorithm