In this episode 36 protocols
▶ 0:56 Skipping Behaviors “Stu McMillan has coached over 70 Olympians across nine Olympic games, and he has coached the players and coaches of every major professional sport. He explains how skipping and something called striding are zero cost activities that we all can and should include in our weekly fitness routine.” ▷ 0:56 Striding Behaviors “Stu McMillan has coached over 70 Olympians across nine Olympic games, and he has coached the players and coaches of every major professional sport. He explains how skipping and something called striding are zero cost activities that we all can and should include in our weekly fitness routine.” ▷ 15:54 Try Multiple Track and Field Events Before Specializing Behaviors “At that age, you want him to be doing or her to be doing as many different events as possible. And let's just trial them all.” ▷ 25:51 Morning Sunlight Exposure Behaviors “And if you don't have that speed, Not thinking about it, you will self-organize towards your most efficient mechanical solution as well.” ▷ 29:54 Let Speed Dictate Foot Strike Behaviors “So what you're basically saying, if I understand correctly, is the speed should dictate the foot strike. Correct.” ▷ 32:14 Allow Torso Position to Determine Eye and Chin Position During Sprinting Behaviors “The cue that I use for the sprinters is allow your torso to determine when the chin and when the eyes come up, not the opposite way around. Because if the eyes come first, the chin follows, and then we get this disconnect between the head and the thorax and the pelvis.” ▷ 33:49 Move Torso First and Head Last When Rising Behaviors “I remembered it moved the torso first and the head last. And I'll just say in my own experience, the strength increases that come from doing it that way, as opposed to moving the head first and trying to then pull the weight up, it's remarkable.” ▷ 34:49 Move Chest and Hips Together During Squats and Deadlifts Behaviors “One of the most useful things for the squat and for the deadlift has been, because it's very difficult to think about many things at once, especially when you're pulling or trying to squat heavy loads, is to move my chest and my hips at the same time together.” ▷ 35:22 Push Feet Into the Ground During Deadlifts Behaviors “The other one is, oh, right. When deadlifting to not think about pulling the weight off the floor, but rather pushing my feet into the ground while driving back.” ▷ 36:02 Run Behaviors “I believe that everyone can and should run. Most everyone. There are certain people who can't run for various reasons, but that people who can walk very likely can run.” ▷ 39:49 Jump Rope Behaviors “I'm a big believer in skipping rope. We'll talk about skipping rope.” ▷ 41:09 Find Opportunities to Get the Knee Behind the Butt Behaviors “The importance of getting your knee behind your butt and finding and searching for opportunities to do that more often because we lose that so easily.” ▷ 59:16 Use Movement Quality as the Governor for High-Intensity Work Behaviors “With high intense work, with sprint work, your governor is always the quality of the work. What does it look like? What does it feel like?” ▷ 1:06:56 Maximally Sprint Safely as a Health Metric Behaviors “For me, the ability to express yourself maximally through running... I don't know if there is a better single metric as a measurement for whatever word you want to use here, vitality or health, than the ability to safely express maximal speed as you as an individual.” ▷ 1:10:55 Do Bounding if You Can Bound Behaviors “Skipping is a regression from bounding. So if you can't bound, if you can bound, great. Go and do some bounding.” ▷ 1:16:39 Pay Attention to Shoulder and Hip Motion While Walking Behaviors “Just pay attention to this next time you're out for a walk. You can feel your hips going backwards and forwards and also going up and down.” ▷ 1:21:42 Avoid Walking While Looking at Your Phone Behaviors “I have a rule when I'm walking that if my phone buzzes and I want to pick up my phone, I stop. I stop.” ▷ 1:42:29 Use Mood Words to Guide Sprinting Behaviors “I try to align these mood words with these coaching instructions. And then all the athletes need to think about is this emotion or this mood word.” ▷ 1:47:25 Move Your Body in Many Different Ways Behaviors “I move my body. I play. I do as many different things as I can do, includes hiking. And I feel like that's what we should be doing.” ▷ 2:18:59 Jump Rope Tools “Just do it with heavy ropes, do it with light ropes, have fun with it.” ▷ 2:26:20 Do Jump Squats Behaviors “Maybe we'll do some jump squats.” ▷ 2:26:21 Do Hurdle Hops Behaviors “Maybe we'll do some hurdle hops.” ▷ 2:30:31 Do Specific Isometric Strength Training in Sprint Positions Behaviors “Can you think about that position? So we're pushing up against an immovable bar or holding a very, very heavy bar on one leg with as heavy as we can or as hard as we can for somewhere between three to five seconds times three to four repetitions. And we'll do like three sets of that.” ▷ 2:31:26 Use Trap Bar Deadlifts Occasionally Behaviors “Occasionally, if it is an issue, you know, with neural drive or whatever, I'll do some trap bar deadlifts. So some parallel stance trap bar deadlifts.” ▷ 2:32:00 Use Staggered Stance Lifting Behaviors “Every single other thing that we do is in a staggered stance, heel to toe, or kickstand, which is kind of the same sort of thing, just a different terminology, or split stance, or a stance where the front foot is elevated or the rear foot is elevated.” ▷ 2:33:27 Flex the Big Toe During Training if Possible Behaviors “I think the ability to get off your first ray. So for the big toe to bend and flex is really important. So for me, if I, if, if that's important, I'm going to search for opportunities to do that as often as I can.” ▷ 2:33:59 Look for Opportunities to Extend the Hip in Training Behaviors “I look for opportunities like that. Like I look for opportunities to extend the hip. How can I work hip extension exercises into everything I do?” ▷ 2:34:13 Use Full-Chain Force Transmission Exercises Behaviors “How do I look at, or do I look for full chain or full body force transmission exercises as much as I possibly can? Ideally from the left foot to the right hand and the right foot to the left hand.” ▷ 2:35:08 Use a Lunge Stretch With Rear Big Toe Loaded Behaviors “One would lunge. So front foot planted flat, rear foot up on the floor. the big toe if possible the knee back of that rear foot... back behind the butt and then the opposite arm raised above.” ▷ 2:42:17 Testosterone Replacement Therapy Supplements “Microdose every other day since I was 45, never before then... It's 25 milligrams every other day, by the way.” ▷ 2:42:22 HCG Supplements “And I take HCG, maintain fertility... I'm staggered with 600 IUs of HCG every other day.” ▷ 2:49:15 Tongkat Ali Supplements “I got great results all through my mid-30s until mid-40s and still with like Tonga Ali freeing some testosterone up. My blood charts told me that worked for me, may not work for everybody.” ▷ 2:49:29 Fadogia Supplements “Great. Fadojia, things like that. things like that, subtle effects, but meaningful, subtle, but meaningful.” ▷ 2:49:35 Check Whether Supplements Are Allowed by Your Sport Organization Behaviors “And then athletes will ask me, well, is it allowed? I said, you have to check with your organization. You just can't take something. You have to check with your organization.” ▷ 2:50:47 Sleep Well Behaviors “It's thousands of hours of work. It is sleeping really well. It's eating really well. is having a good, proper life.” ▷ 2:50:47 Eat Well Diet “It's thousands of hours of work. It is sleeping really well. It's eating really well. is having a good, proper life.”