Timestamps:
Intro 0:00
“Training Elements” to Improve Athletic Outputs” Lecture 1:33
Lecture Topic Summary: 18:35
UFC Commentary Recap 20:26
Striking Tips: “Punching Impact is a Relationship Between You and the Opponent - The Art of Hitting Hard is about Engineering Optimal Collisions” 33:34
Twitter Q&A 37:20
Topic Notes
Outputs are measured outcomes that come from the interaction of various qualities; Strength, Power, Speed, Mile-time, etc
Direct elements are the functioning structures and their properties that contribute to those overarching, macro qualities we measure at gross outputs…the things we typically care about.
For example, no one cares about how solid your reactive strength index test is, or what your single leg hack pistol tempo squat rep numbers are…
They do care about how fast you can sprint however, how much general force you can produce, and how durable/healthy you are overall. So, if the above exercises help build up elements of our structure & movement processes then they will help formulate high gross outputs in the general outputs we produce.
What often happens is people get so enamored with the broad qualities and outputs that they do not train the micro elements involved in producing those outputs. They “squat heavy” to get strong, and “sprint fast” to get fast - and OBVIOUSLY those are fundamental to our progress - but it can be useful to understand that targeting micro elements in our training specifically can help tune up the hardware that we need to get the most out of those primary training tools.
For example, squatting itself is not an atomized action. It is a pattern made up from a synchronistic series of action parts that make up the whole. This is partly why its called a large compound lift - it is an exercise with many operating parts.
This is also why its effective at coordinating our ability to produce force - i.e. get strong. It helps us string all these contributing elements like our muscle size, tendon/ligament strength, neural drive, coordination, muscle length, etc. to work together to express and actualize our maximal strength potential.
While squatting itself will yield many gains in all the above-mentioned elements…you may also benefit greatly from individually training those micro-elements in isolation so that you leave no potential on the table and leave no elements lagging behind if squatting alone is not maximally developing those factors.
Powerlifters do this all the time with their primary lift work using the Big 3 - Squat, bench, deadlift - and then focus on muscle development with “accessory exercises”. We too should often do the same thing as a single exercise format rarely provides full development (see rotation of exercise post).
If you are struggling to see results with general macro-outputs/qualities, and have otherwise been performing and improving at your primary exercises like heavy compounds or general training you might be missing the variations or more detailed training elements that are holding you back…
(Listen for list of qualities and elaboration on how to train + summary of concept)
UFC
Lead hand play by Kevin Holland was nice and causes opponents issues if he can keep it standing.
Jorge is a dog but can’t deal with grapplers. Defense declined. Right hand kept coming in with very little adjustments until the final minutes. Enjoyed it as a 3 rounder. Average age of top welterweights right now is amazing.
Izzy v AP → same thing as last time but he baited the same situation as the first MMA fight *almost* knockdown. This time pushed it further and gave it more time. Amazing that he can produce power against the cage like that. He is really underrated as a hitter and its clearly a technical thing with the right hand. (Narrow build, rotates super well, elastic shoulders + snaps shots) Also tall AP means vulnerable to shots like that at that range…the leverage of your technique affects “power production” but “power connection” depends on the position of the target because striking is a relationship of your body and the opponents since striking isn’t “throwing or pushing”… it’s a collision of two objects and the position & velocity of either object (the weapon OR the target) will affect that collision - you can hit a target up tall really hard due to position of the target (his face) vs someone very low to ground…punching down isn’t effective for leverage regardless of how strong and explosive your body is.
Q&A
See 37:45 for rapid question answers
Heart rate variability
Training the wrist/ankles/grip
Playing sports recreationally
Swimming
Recovery
Starting Hybrid training after 40 years old
Red light therapy
“Myo-reps”
Etc
Hybrid Performance Podcast #5 - “Training ‘Elements’…Not ‘Outputs’ to Maximize Performance Gains”