YouSaid · the spoken record

Ryan Flaherty

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97
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2017-05-07
most recent
2017-05-07
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1
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  1. “Yeah, sure. So, I mean, so working at Nike now, so it's a little bit different, but I'm on Instagram, Ryan Flaherty at Ryan Flaherty in the number one. And then by email, just Ryan at prolificathletes.com is my personal email. So you can send email questions there if you guys would want. And I'd be happy to get back to you as soon as I can. I think those are probably the two best places to find me. Prolificathlethes.com is still up, but because I'm at Nike now that no longer really kind of operating that website anymore. So I would just focus on sending the email or Instagram.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  2. “The reason they're in that inner circle is because other people that were amazingly great at what they did recognize their greatness and what they did. And that's why the inner circles a lot of times made up of photographers or actors or musicians or athletes or all these different types of people because ultimately they're the best of what they do and other greatness recognizes greatness. So instead of focusing on getting into the inner circle, focus on being great at whatever you're doing. And I promise you at the end of the day, you're going to look up and you'll be in the inner circle. And I think that's for me telling my younger self that is that just be great at what you're doing and ultimately you'll be recognized for that, not trying to get into the inner circle in any other way, I guess, if that makes sense.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  3. “whatever you're going to do be the absolute best at it and I think ultimately it always works out in the end and and I would have never thought a million years when I was younger that like you know I thought I was kind of with not being an athlete and not being kind of you know I didn't know if I want to be an orthopedic surgeon but not but not having none of those things really work out for me I would have never guessed that I would have reached the level of success that I have today based on what I was doing but I took so much pride and put so much effort into like helping every single person that I came across to improve that ultimately it kind of started to add up and I think I just wanted to be the best absolutely best that I could be are you familiar with the author CS Lewis”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  4. “Man, I think the biggest thing would be to, I'll tell you a funny story, so when I first started doing this, my dad would always tell people that I was a, I mean, when I first started this, I started to figure out what I want to do in training. I mean, I even started out where I was like at a 24-hour fitness because I just wanted to get an idea of like what I wanted to do. And to this day, my dad still tells everybody I'm a personal trainer. I think it's pretty funny for multiple reasons, but I think more than anything, it's that”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  5. “Yeah, yeah, 100%. Yeah, slide edge. And it's a redundant book. It just covers the same things over and over again. But it's kind of, you know, there's all those self-help books out there that kind of give you breakthroughs and certain things. This one is awesome because it kind of gives you the before all of that happens, you've got to be able to do these things really well. And it talks about like four or five things that you do daily that just will add up at some point. They're good habits that will pay off exponentially in the end.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  6. “Forming habits before they form you and what types of habits you want to form. So whether it's things like you talk about all the time, which is journaling, nutrition, relationally, like all those things that will help you lead a greater, fuller, happier life, kind of making sure that you do those things and you do them religiously every single day. And over the course of time, like compounding interest, it'll add up to something great at down the road. And it's all about just kind of form those habits. And that's something I work with my athletes on all the time. Ultimately, they've all gotten to where they are, but what separates the great ones, the all-time athletes and people from kind of the good is I think those kind of this, you know, disciplined daily habits that they do every single day that kind of make them who they am, they are, and that's what separates them from everybody else. They know who they are. They know that they can only do a few things really, really well, and they focus on those things. And without fail, they do them every single day.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  7. “So basically, the premise of the book is, and I give it to as many athletes as I possibly can, the premise is the small little tiny things you do, the daily habits you do every single day can lead to exponential kind of life improvement down the road. So it's basically talks about”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  8. “Good question. I've heard you ask this before, and I didn't think you asked me, and I should have been prepared for this, but I'm a huge, huge, avid reader. I mean, I truly believe I tell every person I train is that I think one of the biggest reasons you are where you are, the difference between where you are and where you are and where you want to go is kind of knowledge big in reading as much as you can. And so that's a tough question. I think the alchemist is a big one. I've loved that book for a very, very long time. The Bible. A big one, but I'll give you a kind of an off the wall kind of one, which is called the slide edge. Have you ever heard of that book?”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  9. “No, I mean, yeah, ultimately it comes down to, I mean, as you know, nutrition plays a massive role in it. And so blood testing, I mean, I do a lot of blood test work with. You'd be amazed at how much they don't understand that. But just helping him with his diet was a big part. So ultimately, the training doesn't need to change as much. It's like when you look at CrossFit, for example, it was a great example. You'll see some people in the gym over 60 days that will put on tons of muscle mass and get stronger and bigger. And you'll look at the other side of the room and some we'll lose 105 pounds. And it's like, you know, how did them in the same workout, same program over the past six days get totally different opposite results? And ultimately, it's just because the body's trying to find that zero that homie stays in. So it's whether it's burning fat cells or increasingly muscle mass, it's going to do whatever the stress is asking it to do.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  10. “100% yeah i have a good example of that actually a couple years ago i had two quarterbacks uh in the in going coming into the nfl draft uh marcus mariota and jamis winston and and one came in at 207 pounds and needed to be 225 the other one came in at 260 and needed to be 230 so i actually had one needing to gain 20 and the other one needing to lose 30 and and had them at the exact same time and so um yeah this this ultimately can work for either”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  11. “It just depends on the weight I'm using and also kind of what I'm going for. If I'm using it like to do tempo, so if I'm doing like four seconds down controlled tempo, I may have them just touch and go or may have them, it just depends on where I'm at in the phase of training or if what I'm trying to do to teach. Sometimes a lot of times with newer athletes to box squatting, I'll actually have them sit completely down on the bench or on the on the, I'm sorry, on the box, kind of sit upright so their spine angles is perpendicular to the ground and then lean back forward and stand back up just to kind of get the understanding of the sequencing of the movement that I want. From what I understand, that's what Louie does as well is he actually has them sit completely down on the box. And so I kind of do a combination of the two. It just kind of bends on the kind of phase of the training I'm in. But for the most part, listeners, I would say I'd probably sit all the way down in the box and then tilt your supine and go back forward and stand back up.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  12. “Yeah, absolutely. When I went to meet with him, one of the big things he was talking to me about is that with all, and this was just recently, but all of his world record and world-class squatters that he has, he box squats all of them to improve their squat. So as basic of a lift as box squat is, he uses that to help them improve their deep squat in their powerlifting competition. So that was one thing I started implementing more and more with a lot of my jumpers, a lot of my football players is using more box squat than deep squatter or any type of variation of squat. I use the box squat a ton, not only as a teaching tool, but just to help them improve their other exercise with minimizing the risk of injury and training.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  13. “Respect incredibly. I think it's been awesome. I think more than anything, we as a field of performance coaches have to kind of, and what my goal is with Nike is try to bring us together to kind of bring all that information together, try to kind of come with some best practices and try to help move this field forward”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  14. “Yeah, ALT US. And Dan Path, it's PFAF. Brilliant guy and mind. But, you know, I study everybody, Tim, hon, hon, hon, honestly. Louis Simmons to Charles Pollison to all of them. I mean, for me, it's kind of like success leaves clues. And I think you've got to kind of study the best that have done it prior to you and see where we're at and then see what we can kind of add on to. You know, Buddy Morris, who's a strength coach of the Arizona Cardinals, a really good friend of mine, you know, phenomenal coach. Been in the game for a very long time. His in his 60s was kind of a Louis Westside barbell guy, but has kind of adjusted to really evolve. And he's doing some phenomenal things with them. But yeah, I mean, there's a ton of coaches that I, you know.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  15. “Of not just track and field, but training period. He runs Altus down to Phoenix, which is one of the largest kind of attended track and field centers in the world.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  16. “I think that's the hard part with Charlie is that people miss out on the genius purely based on kind of the story with Ben and people thinking he's a bad guy because he did when it was just the name of the game. I mean, I tell people all the time, if you're sitting in a major league baseball locker room in late 80s, early 90s and you're looking around and you hit 20 home runs the year before and the guy next to you hit 12. And the following year he hits 40 and you're still hitting 20. At some point, you're going to go, you know what? I got to get on what everybody else is getting on. Otherwise, I'm not going to be able to play very much longer. And I think, you know, it's kind of almost they're the product of the culture. It's not so much an isolated incident as much as people think it is. So yeah, outside of that note, Charlie France absolutely was a huge, massive influence on me. Another three-time Olympian hurdler, a guy by the name of Tony Campbell, who became, who's still a track and field coach, was a huge influence on me. Dan Path is one of the, I think, brilliant minds.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  17. “Oh my gosh. I mean, I think we've already gone back. Haven't they already gone back and seen that like eight of the or seven of the eight people in that race were doping at some point”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  18. “We miss out on ultimately what's best for the people we're working with and how can we be on the front edges of that of improving it. I'm not comfortable sitting here today saying I accept where we are. And as far as we've come in training that I'm willing to sit on my levels, just use what we have currently. I want to push the limits. I think we're on the, we barely even scratch the surface on human potential. I think a lot of that has to do with just regurgitated information and not people looking and seeking out better ways to do something. And I think that's my biggest thing is it's not so much that I never speak in absolutes. I don't think we've ever reached a finish line, especially in this field. I think it's always, you've got to always kind of focus on this is what I'm currently doing today. I hope in two years I have a better way to train athletes than just X-bar deadlift. I really truly do. I hope the force number is obsolete in two years because I hope we've moved on to something that is better and more and safer and more people can do it to help them.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  19. “Chips when they do gyms that occur here and there. Yeah, so there was the three players that were hospitalized. And basically the coach that was training them was trying to break them down basically. doing certain exercises that just really at the end of the day he was just trying to break them mentally and was really for no reason other than that there's no sports performance you know aspect behind it but a lot of a lot of coaches out there when i talked to a lot of high schools you know strength coaches or a lot of college strength coaches when i go around speaking in different places it's just that I think we get so caught up in kind of what we used to do.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  20. “Yeah, sure. It's basically caused by super intense workouts, overtraining to the point where muscle tissue breaks down, gets in the bloodstream, and releases toxins, and can actually lead to kidney failure. It's something we haven't seen, and I'm not kidding, I think like 80 years. There's a few athletes.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  21. “Can you just predict someone's speed based on just expert elephant body weight? Well, you know, there's an algorithm that goes into it and there's been eight years of data collected on thousands of athletes that helped me drive to that. It's not just, no, just do this and that. And there's a lot that goes to it. But by me just keeping it really simple by just saying just increase your strength without increasing your lean muscle mass and you'll improve your speed. I think it's more helping more people than it is kind of I can't sell that. So it's not that I'm trying to sell anything. It's more than anything. It's just trying to keep it as simple as possible. So people kind of remove the riffraff from their daily thing. I don't know if you saw the story, but there's a story today on ESPN about University Oregon and there's three players from the University of Oregon's football team that were hospitalized due to Rabdo, which”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  22. “My biggest thing is that it's not that difficult. It's very simple. And I think the simpler we can make it, the better it is for everybody, including the one those teaching it. I think we try to get so complicated and kind of put our own spin into making it where the expert in certain things, that it just becomes kind of undigestible for most people. So I think my biggest thing is just make it as simple as you possibly can, whether you're working with the level athletes or you're working with sedentary adults, it doesn't matter. Just make it as simple as possible because ultimately you can only improve so many things at once. Just focus on whatever you get the most bang for your buck out of it and I think start there and you can start to add things on. And I think that's the biggest thing I think for me. I think it's just keeping it as simple as possible. And I think we try to make it a lot more difficult. I think people always say, well, how can you?”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  23. “Yeah, you know, I think the number one thing is that my biggest frustration in the field of training in human performance is that I think everyone's constantly trying to be the expert and making things so complicated that you have to see a trained professional to understand. I think.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  24. “Blazing fast at full uncomfortable awkward, we'd have a problem because you're not good. I think that's the hard part is that it should feel a little bit awkward and comfortable when you first are doing it right. So it's difficult to do it by your own without somebody watching you from the side, but generally it's just the feeling of your foot landing almost almost behind you, like directly under you or behind you and you'll know most likely it's landing somewhat underneath you. So kind of get that feeling of foot placement underneath you or behind you. And I think that'll help a lot. Just don't reach out in front of you to run”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  25. “So that's the hard part, I think, is that it's difficult to do. I mean, a lot of times I was just telling my NFL combias the other day, they were asking me like, you know, what you're teaching me, it feels so uncomfortable and awkward. And I was like, exactly. You're slow. So therefore being fast should feel uncomfortable and awkward.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  26. “You mean by that instead? Oh, so when you're thinking about, I talked about earlier, when you think about foot strike, when the foot strikes way out front in front of your pelvis and when your foot upon ground contact is out in front of your pelvis from when you're looking at somebody from the side, that's overstriding. And I think that's the number one cause of injury in static running. If you talk to a lot of physical therapists. And so just that alone, if you could help fix overstriding, that would help eliminate a ton of injury in static runners. So that's kind of a mission of mine.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  27. “That one I have a really hard time, or like when you watch somebody going on a run on the side of the road, and like, I really just want to pull over, stop and get out of the car, just work on their mechanics with them just for like five minutes, and it will save them so much pain and injury that, and most of it's just by overstriding. I think biggest”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  28. “I just think it promotes bad running mechanics. I think it's just something people kind of tend to roll that way when there's a street right outside they can just go run on. And there's a lot of technology out there that helps them track and I get an idea of exactly what they're doing on a treadmill just on the road. I think, I don't know, that's tough. I think Already told you about leg extension machine. That one kills me. What else? Okay, well, I can't go to a high school or younger game to watch people run. It drives me absolutely crazy. Like I can't watch people run that haven't been taught how to run properly and they're just doing butt kicks behind them, all backside mechanic that like just watching people not how to run know how to run properly is my pet peeve, I think.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  29. “Oh man, I have a funny story on that. Know, I think the biggest, well, I hate people running on treadmills. That's number one.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  30. “Of prescribe a training program using algorithms that will be unique to you and helping you improve whatever you're trying to improve, whether it's weight loss or strength gain or getting ripped or running a faster half marathon or if you're a game day athlete at the high school level trying to make your football team, it's going to be geared and unique for you based on your assessment. So just kind of bringing in together the best minds in the field that I can bring together and that Nike can bring together to kind of deliver that through digital experiences is the goal.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  31. “I think the biggest thing is just that the performance training and fitness field is growing really quickly. I think people are really starting to understand how important fitness is for their overall health. And so I think what my role at Nike as a senior director of performance is to really help kind of bring in and using like the Nike trainer network or the performance council of some of the top minds in the field to help kind of funnel information in and training modalities and ideas and workouts into an app experience for everyone to be able to use and kind of as a way so it's a free app called Nike Training Club which I'm working on is basically a personal trainer in your pocket so our goal is there's different technology where we'll be coming out with soon that we'll be able to give you really in-depth assessment of where you're starting from your imbalances weaknesses those types of things and then kind of”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  32. “To and how hard certain workouts are are the same as yours. It's just that they're maybe training for just a little bit of a different purpose. So they're still looking for the most bang for their buck and trying to keep it as simple as possible, even though they're elite just like the everyday are.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  33. “I like the elegance of it. I mean, I think one of the things I've always kind of really loved about what you're doing is the same kind of approach I take. And you look at a lot of people that are successful in what they do, I think they take that same approach as you look at patterns or you just look at what you're trying to do is you're just trying to look at the most important things you can actually have control over to improve that has the greatest effect and the most amount of ways but with the simplest approach is just keep it as simple as possible. And I think that really not only helps the elite level athletes, but it helps everyday people. I think that's the biggest misconception. I always have people ask me, you know, what's, well, they're elite athletes. And, you know, when I started working with Nike, you know, well, yeah, but, you know, take apart what you do with elite level athletes and apply that to everyday people. And what I always try to say is that there's nothing different. I mean, with the exception of they may be genetically predisposed to have greater talent in catching a ball or throwing a ball fast or running faster or whatever it might be, ultimately their time and their day is the same as yours. Their ability.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  34. “Yeah, so majority of marathoners don't have a kind of desire to get in the weight room and strength train. I think a lot of, you know, kind of for a long time thought has been that it can only go to hurt you and injure you or add sides, which is what most marathoners don't want. And so the biggest thing was just teaching him that by Hexbar deadlift training and just the concentric zone only so not doing no eccentric loading that he could again stress his nervous system recruit motor units without larger motor units without adding any weight. So he started at 127 pounds, ended at 127 pounds. And by just introducing that one exercise, I didn't touch his running. I didn't touch anything else that he did in the weight room. It was just simply that one exercise once a week. It improved his stride length and his running gait and in turn helped him run faster.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  35. “Yeah, I mean, just really, really simply, stride length and frequency is a product of mass specific force. If you can help someone increase their mass specific force, naturally those two things are going to occur. When you're a marathon runner, on average, you'll take around 20,000 strides to run a marathon. Well, if I can increase your stride length because of increasing your mass specific force and your normal running gate by three inches, let's say, right? So big increase three inches in your normal running gate in your stride length. Three inches times 20,000 is 6,000 inches, which is around 5,000 feet, which is close to a mile. So you're a mile ahead of where you were the last time you ran that marathon, just purely by increasing your mass specific force. It's that simple.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  36. “That's a good question. I mean, seven way hips, the one you put in tools tightens, I think, would be a really, really good one for most people to jump in and do. But if we're looking at like not some exercise I came up with in my room trying to torture people, I think something that's common, I would say a Bulgarian split squat I really like. I also really like box squatting. I think box squat is a great way to kind of teach somebody the proper sequencing and movement without putting them at risk of injury. So I think those two would be good exercises for people to go start with and then see massive improvement in.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  37. “I'm not training you to be a good lifter. I'm training you to be a good football player, a basketball player, tennis player. I'm not training you to be a great.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  38. “In those lifts that I feel safe, I can do them. But when I'm watching people doing overhead squatting, it just kills me. It takes my eyes bleed. I can't do it. And I see so many people who are just. Waiting for some sort of injury that it just kills me. So I would just say if you're going to get into Crossroad, you're going to get into any type of Olympic lifting, really seek out somebody who's Olympic lifting certified that can help you USAW certified to help you learn how to do it properly and take your time learning it before you jump into it. There's a lot of variations you can do. That's what I always tell the athletes I work with too. They're like, well, we don't power clean. And I'm like, no, if I can, if I can do other exercises, get the same result, but pull back all of the risk of injury, why wouldn't I do that? I'm not trying to get you.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  39. “Yeah, you know, I've actually worked with a lot of Olympic committees all over the world, and one of the one things I always do when I'm with them is I go and seek out the Olympic lifting coach and kind of just pick his brain and talk him to him. And, you know, kind of across the board, Olympic lifting coaches would tell you to not Olympic lift unless you're an Olympic lifter. And the one reason they would say that is because they take elite level Olympic lifters and take around two years to properly teach them the technique in a certain lift, whether it be the clean jerk or the clean, you know, whatever, overhead squat, whatever it might be. I think The biggest thing I would say in terms of that, and I train a couple of CrossFitters and I've actually just started doing CrossFit recently just because the CrossFit is I started training were giving me so much crap that I've never done it that I was like fine, I'll give it a shot and I'll whatever because I can't I can't talk trash about some unless I do it So I'm currently doing that so I actually am enjoying it, but I would say with my background in actual science and training for so long, I'm”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  40. “Yeah, they're in every gym, and I think it's kind of like they have to be, but I would never do a knee extension machine ever again.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  41. “Hopping or some light jumping and landing on your single leg, like forward and back and feeling how much pain you have there for the most part, but I definitely just get it checked out. I think that sounds, I mean, hyperextension is difficult because it's, again, one of the biggest things I'm trying to help the athletes avoid is non-contact knee injuries. But when you have something that's like, you know, that's shearing force jarring that femur forward in the joint, which is probably what happened when you hyperextended it. Those are tough. Those are tough to understand kind of all the different forces that went on to kind of cause that. So I don't know. I mean, but if you're not, if you're feeling pretty decent, you're still able to deadlift, you said.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  42. “Look, I think physical therapy is an amazing field. I think there's a lot happening there that I think will become one of the larger kind of more and more performance will be going towards physical therapy than it will be going the old school kind of powerlifting route. And so I think if you can get into a local physical therapist, I think that would be ideal. I think one of the big things is what I find is if it's not a rupture of the ACL, it could be some sort of a grade to one or two sprain of EMCL, which is all kind of worked through by movement and rehab. So I think any type of non-weighted stability strength you could do with the VMO and the quad would be ideal and also of the glute mead. But I would kind of, if best you can get under some professional guidance for that, like at a local physical therapist if you have one nearby or a buddy of yours, that's one. But I think a good test would just kind of be lightly testing it with just some like light.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  43. “Yeah, so I'm not a physical therapist. So, number one, I don't want to prescribe anything to you without kind of a physical therapist getting their hands on you a bit. But I do think, I mean,”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  44. “That do that all the time. I think it's just more than anything comes down to kind of comfort level with it and more than anything, not expending too much energy in the lowering of the bar.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  45. “Yeah, you know, so it all depends. I think the heavier I go with some of the athletes, you know, the biggest limitation is their grip strength. And so a lot of times I'll use raps with them to allow them to go heavier, especially with the female athletes I train when they can get up to the 400 range or high 300s. A lot of times their grip strength just is incapable of holding on to the bar. And I don't want them to increase their grip strength because I'm not trying to add lean mass. So I add straps. So with straps, I'll generally have them drop pretty quickly, keeping their hands on the handle. But for the most part, it's more about efficiency and energy expenditure. So I'm looking at if it's going to require a lot of energy for you to go down with the bar and drop with it and try to get back into position quickly. I'm more looking for effort on every single rep concentrically than I am kind of a fast drop. So really ultimately it comes down to you. If you're good and really quick and can get back into position fast by keeping your hands on the handle and just dropping with the bar, then I'm fine with that.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  46. “Yeah, so I mean, one reason, interesting thing about the straight bar is that what I found when in testing it is that it had a lot more to do with your posterior chain. And what I love about the Hexbar deadlift is that because of the position of the handles on the side of your body, it's more of an anatomically correct position and it allows your body to kind of recruit more of its skeletal muscle to help you lift it. And so basically you want that grip the middle of the handles. You see the handles has some knurling on it. You want to kind of grip in the middle, but align your hands right next to the outsides of your leg. So they should be pulling you straight up through into your hips. So imagine drawing a straight line from your kind of bent knee position from your ankles, shins to up to your hips. That's where you want to be. So kind of think more bar path than you do kind of start position or anything like that. Without weight, kind of go up and down a few times and kind of see the bar path. And that's where your alignment should be on the ground.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  47. “I may take you to the lower handle, but what I also may do is take you to lower handle and maybe add like one of those 10 pound plates underneath it just to give you an extra inch. I don't want you too deep into it like you would see like in a deep squat. I want you to be in somewhat of an athletic like jump position to where if you imagine like looking in the mirror from the side, if you imagine jumping and you go to the depth of your jump and that's where you'd feel comfortable, look in the mirror and see where that is and then align the handles to that because that's the athletic position. That's where I want you to be. That's where you recruit. you're going to recruit the most of our units.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  48. “And it's if you're only doing 380 when you're capable of doing over 500. And what I found is the answer is no. And so with the high handle, what you're able to do is increasing the degree of your femur and the position your pelvis in and your spine and spine angle and all that is that you're able to go heavier, which allows higher neural adaptation, which you're going to recruit larger motor units. And so that's what I'm using the hex bar deadlift, not so much to increase hip range of motion or anything like that. What I'm looking to do is stress the nervous system in such a way that it has to recruit larger motor units in order to increase strength. So that's the goal. And so with the high handle, you can generally go heavier, and that's why I use it.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  49. “Handle okay, yep, high handle. So there's a high handle, low handle. I generally use high handle. And the reason is because predominantly most of the athletes I'm working with are generally over 510 to 5'11. And they're anywhere up to 6'7. So I'm usually using high handle just because I don't need to, I don't need to put them in that type of flexion. I don't need them to be that deep and they're not that strong at that depth. And one of the main reasons why is when you look at the athletes on a football field, you rarely ever see them in those positions. So I'm not looking to strengthen that range of motion. We will work to improve flexibility and strength in different ways, whether it be manually to get them in those full ranges of motion. But when I'm training them early, it's more I'm trying to increase the load as high as possible. When you think about the central nervous system, it adapts to stress. So if your lower body is capable of pulling from a high handle X bar deadlift 500 pounds, but in every other exercise that you do, you're only able to get to about 380. Are you actually stressing your nervous system to recruit larger motors?”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT

  50. “Possibly avoid injury. And so instantly by just understanding what type of imbalances track and field athletes have and then transition that to what football, what stresses you're under in football, I could tell pretty quickly that he was at extremely high risk more than any other athlete I've assessed of an injury. And unfortunately, ultimately, it kind of panned out that way. But yeah, you can kind of get an idea of someone's kind of history and past of what they do and kind of some of their imbalances as to what injuries they're at high risk for.”

    2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT