YouSaid · the spoken record

Ryan Flaherty

lines on the record: 97
first: 2017-05-07
most recent: 2017-05-07
sittings or episodes: 1
sources: podcast

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“Training he was doing. When you're a linear athlete, like a track and field athlete running straight ahead for long periods of time, and that's all you do and train. And then you transition to a sport like football where you're very, very fast because you're tracking field background, but they can transition to football where everything's happening in different planes. You're moving sagittal frontal and transverse. And it's a lot of multiplanar forces that are put onto the body that you have to train in a very specific way to improve those. And a big part with what he missed out on was just training in order to absorb those forces in multiple planes that I knew would cause an ACL injury. And so, and in watching his training, he kind of posts a lot about his training with like the heavy, heavy deep squats that he was doing. A lot of that, I mean, ultimately he was fast enough. He didn't really need to train to continue to improve his explosiveness. The doodory was a world-class hurdler. He didn't need to improve that. What he needed to improve was his ability to prevent.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“So, I mean, when you look at it, it's very similar to how a doctor would look at a patient if they were really going deep into kind of understanding what's going on with them, they look into past history. So you look into family history, you look kind of into past 10 years of daily habits, nutrition, exercise, all of those things. And when you look at athletes and you get an understanding of in the past what they've been exposed to and what they do, you kind of get a clear idea as to what, A, they either need to work on or what they're going to be at risk of moving moving forward. And so one of the big things was with RG3 coming out was that he was known as a really fast athlete. He was actually an elite level world-class track and field hurdler at Baylor. I'm an all-American, actually. And so when he came out, one of the things that I noticed quickly was that just based on looking at him just from an eye test, you could see the imbalances between the amount of power he could create, how fast he was, and again, we go back to VMO and Glute Mead.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Like it sounds. Yep, it's a DCT ProFlex. And basically, it's a board they created, a physical therapist created it. It's a board to allow you to gain leverage with your calf. And so you put your foot into, it looks like somewhat of a little boot and you put your foot into it and then it allows you to stretch your calves in multiple ways, whether it's your tib or gastrock, but it really focuses and helps you kind of get stretch and strengthen through the full range of motion planner and dorsiflection unlike anything I've tried out there. And it's kind of phenomenal product, honestly, and really easy to kind of help you with that flexion.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yes, there is a fantastic tool out there called a ProFlex. I have no association with them and they're going to be stoked that I'm saying this, but it's basically a”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Sure, there's a fantastic stretch you can do up against a wall that I will show a video of. It's really difficult to explain over audio, but I promise you I'll post all these videos up so you guys have them to see. But there's one you just basically backlying against a wall that you can do that is really helpful.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Internal rotation of the femur. So you see kind of the knee cave in going to Valgus, and then that's where your femur tries to internally rotate. If you have range of motion there, you can internally rotate, you're going to actually avoid an ACL. I have a couple athletes that took some big hits like Russell Wilson, the quarterback for the Seahawks this year that played through an MCL injury. That hit he took nine times out of ten would have been an ACL tear. But based on his ability to internally rotate, he was able to avoid that it was an MCL spray. He didn't even miss a practice actually with it. It was a pretty brutal hit, but that was because of all of the work we do. So like I always tell people is that I can't eliminate injuries with the athletes I train. But what I can do is bring that probability as low as possible, which hopefully keeps them on the field for long periods of time. And for any given athlete, you know, I mean, the worst thing that possibly happen is, you know, get injured. And so if you can lower that probability, I mean, that's the goal.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“This one's not so much of a muscle as much as it's just internal rotation of the femur. I think the big one of the biggest imbalance, the one of the biggest things I find with the athletes I work with, number one, is that they have minimal internal rotation of the femur, which is very easily stretched and you can find ways to kind of create equal external internal rotation of your femur within your pelvis. But most athletes come in to me, you know, really turned out. Really lack internal rotation. When you watch a lot of slow motion video, which I do a ton with the athletes I train, when you're watching an ACL injury happen on the field of play, what you see is massive internal rotation of the femur. And that's where the rupture occurs. Massive.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“It very well could. I'd have to look that up, but yeah, imagine like kind of a pistol squat on the with one foot hanging over the side of a bench, but you're only going down to like a 45 degree angle.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Things about VMO gluten meat's pretty easy to isolate. VMO is difficult, and one of the ways that I do that is in some of your training, which when you're doing it, I think after you kind of burn through the quads, the glutes, and the hamstrings, once your lower body begins to really fatigue is when you can then go in and target the VMOs. And you have to be able to target them.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, and e-version and inversion as well. So I think the biggest thing is everything happens from the ground up. So unless you're a swimmer, obviously that's the one kind of caveat here is that with your feet in contact with the ground as an athlete or whether you're crossfitting or you're running or anything really at the end of the day where your feet are in contact with the ground, the number one place you look is feet and ankle flexion. So I think that's a big one, especially with majority of athletes I see coming out, ankle flexion is really poor and something we focus a ton on because ultimately everything's connected, the fascial body's connected. And so when there's an issue in the chain at some point, other pieces up the chain are going to overcompensate. So whether it be more attention on the knee joint or it moves up into the pelvis, it's going to always start at the feet. So that's where I think number one is, and then glute mead, number two, I would say VMO being another one, which is really hard to target. I think one of the big”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“No, absolutely not. I mean, I think glute meads are one of the muscles, I think, for most people causing a lot of issue. They don't even know about, especially when it comes to lower back issues and underdeveloped glute meads. So I think one of the big things I would do is I would do at least two days a week of it. But I have two different variations of it that more and more research is coming to find that you actually want to train the glute mead as much as you can in closed chain. So I have some exercises too. I will also post them on that YouTube account to show you that are closed chain, which means feed on contact with the ground to folks that glute mead. And we'll do, so maybe like, you know, seven way hips one, one or two days a week, and then a closed chain glute meat exercise the other day of the week, I think would be perfect.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, if I don't already have a video up on YouTube, I will put one up there for you. And then also too, I work with Nike on their app that they have, which is the Nike Training Club, not to plug or anything. But that has a ton of the exercises in it. It's actually great. Kind of resource for different exercises and things that I do that's in there, which you can pull from. And it's free. So it's, you know, doesn't cost anything.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“I think the biggest thing with the VMO that I look at though is more than anything imbalance. So I'm looking at asymmetry between the VMO and the rest of the quad. If you look at, and I have a great example of this with a lot of the NFL guys I'm trading right now, but They come in from college is that they do so many core complex exercises that the larger muscle groups kind of dominate and some of the smaller muscle stabilizers don't get recruited as much as you'd like. And so you'll see like a guy with a huge quad and a 12-year-old girl scout size VMO. It's pretty unbelievable. And that for me is a big sign that a, you know, joint stability instability, but number two is they're at high risk and high probability for lower extremity injury. And so that's something we'll focus on a lot.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“I would go into some sort of stability exercise, properception exercise, where I would go like. I call them step downs, but imagine standing on top of a bench with one foot leg hanging off of the side, the other foot's on top of the bench, and just lowering yourself slowly down for three seconds and back to standing for three seconds. And I would do somewhere around one to two sets of 20 of those. More than anything, I'm focused on now that we've burned through some of the larger muscle groups in the lower body. I'm looking at now that some of the stabilization muscles, so VMO, glute mead, and getting those fired up with a step down. So it's a single leg step down. It's three seconds down, three seconds up. You're just lowering yourself over the side of the bench and back up, standing on the edge of the bench. Imagine standing on the edge of a building, lowering one foot down three inches and back up.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Trust me, me too. I don't demonstrate because I'm so embarrassed in front of some of them. I'm like, no, you demonstrate. Y'all bring another athlete in. But yeah, so working on creating power from a static seated position. Very similar to how you would if you were sprinting. And so that's a good example of the second grouping of exercises that I would do for this lower body”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“I would then have you rest again 30 seconds to 60 seconds, and then I would put you in into a position where you're seated on a bench, sitting down with one foot an inch off the ground, the other foot's on the ground, and do a single legs concentric piometric where you would stand up and jump as fast as you can from a seated single leg position. So imagine sitting in a chair, both feet are on the ground, lift the left leg off the ground by one inch, the right foot's on the ground, and you jump off the right and land on the right only. And I actually have Olympic athletes that I do this with where they'll actually go from a seated 90 degree seated position with one foot and they'll jump onto a 56 inch box. Pretty remarkable. Yeah. And so I think.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Then I would go. So all the athletes that I bring in, I do force play testing with them. So I'll do a combination of jumps on the forceplate to give me an idea of kind of what their rate of force development looks like, eccentrically isometrically concentrically, their peak force, a lot of different factors. And I'll take that into consideration when I'm building their programming for the rest of the exercise. But to just give you an example, the rest of the workout will go somewhat unilateral. So I'll do it all single leg exercises. So the next group of exercises could look like a Bulgarian dumbbell Bulgarian split squat, but for this particular athlete, for you, let's say I wanted to focus on the eccentric tempo. So what I would do with you is I would have you go lower down for five seconds and then stand up as fast as you can for one second and you would do three sets of six of that.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Anywhere between 30 to 60 seconds. Yeah, so more than anything. You're just looking to recover to the point where you can jump as close to full effort as possible”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Once you get to 85 to 95%, I think as you wrote in your book prior is when you get to the heavier percentage is you want to go to more of like a four to five minute recovery between a lot of the ATPCP fostering pools to regenerate to as close to 100% as possible.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“I think you caught up in people to get too caught up. You know, in jumping that stretch shortening cycle that occurs in our lower body when we jump happens in a window of 250 milliseconds. And when we try to perfect our technique and our squat jumps, we miss that window, which doesn't allow us to explode off the ground as fast as we possibly could. So it's more than anything. It's just get down and up as quick as you possibly can, kind of as if you, you know, if it was fight or flight and you had to jump aside as you can to save somebody or something. So that's what I'm looking for. And then after that, with at 65%, I would go with somewhere around a two to three minute recovery in between each set.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“More than anything, you're trying to get to a depth that you feel like is natural for you to jump as high as you can. So I'm just looking for somebody in fight or flight. They're trying to jump as high as they possibly can. I don't really care what that looks like. You”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so the superset would be a hex bar deadlift at eight with drop and then 30 second rest, then you do your five ple metrics.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“For the first two weeks. So it would be like in a hypertrophy phase. And then I would rest 30 seconds and then I would pair that with like a level one piometric, which would be like a basic squat jump and I would do that five times. And more than anything in piometrics, what I think I really want to kind of get across today is the goal of doing piometrics and training, whether an athlete or just looking to improve your human performance, I think the biggest thing you're trying to improve in piometrics is amortization phase, which is the transition between your eccentric and your concentric. And so to do that, you've got to be close or near 100%. So I'm big on in between your plyos resting to do it as hard and as fast as you possibly can to improve it. A lot of times I think you watch in training programming. You see where plyometrics start to become more of a kind of a conditioning. You do it to a point where you're tired, which is not going to help you improve what you're trying to improve, which is amortization. So I take rest in between. So I would do like five squat jumps where you're trying to explode.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“And so once you get into the working set, then it would go concentric only and I would go. And obviously you'd get right back into position. So it's stand up drop, stand up, drop, stand up, drop eight times in a row.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so generally, I like to do some sort of a dynamic warmup, so some sort of movement warm up, not just getting on a treadmill, run a bike and running or biking. I like to do some walking lunges, some walking lunges with a twist, some walking toe touches, some quad stretches, walking, A skips, straight leg skips, that type of thing to kind of get some blood flow and to help increase range of motion. I have athletes start with on a foam roll just to get, again, blood flow just to warm the muscles up a little bit or a power plate, some sort of vibration plate if you have that access to that and then a dynamic warm up. And then I would then get into some activation. So I do some like light glute activation where you do some hip bridges or something like that just to fire up the glutes. And I do some quad activation where, which would be like some no weighted step-ups. You do like two sets of eight of that by itself. And then you'd get into the hex bar dead of the formup, which would be probably two to three sets that, you know, 50%.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“We're not working bilaterally besides that one hex bar deadlift. So I would do a hex bar deadlift with the Plio and then some couple single leg exercises.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Sure, yeah. So, I mean, for the elite level athletes, generally, I'll have them do it anywhere between one to two times a week. Just depends on the amount of time I have with them for certain athletes like, you know, Serena Williams and I work with her in the offseason. I'll generally have her like in November or December. So I only have two months with her. So I'll kind of ease her into it and build up to two times a week towards the end. But if you have a long period of time, I would go one day a week and then alternate with another complex exercise the second lower body day you do that week. But I think two times a week and if you're starting a hypertrophy phase, I would say four times eight at 65%. I liked parrot with some sort of piometric to continue to recruit those fast twitch, those larger mode units. And then”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so I think over two times their body weight for one rep maximum. So to give you an example, let's say you're 100 pounds, your goal is 200 pounds for sets of five you want to want to do 170 pounds for five. That would be to get you to 200 as your max. Be 85% of your max.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“80 pounds less exactly yeah so no no i think um you know i mean i think reasonably over the course of so there's a question to how like what could people get to over the course of a year”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“No, actually, you know, it's kind of funny, it's the same. The funny part is when I have like, so right now I'm training a lot of the top NFL draft hopefuls guys that just finished their college career and they come in the weight room they'll see you know some of the female Olympic sprinters that I have training and the females are who are 135 pounds are deadlifting 440 pounds And they'll walk in the first day and they'll hit 385 and it immediately humbles them to realize what have I been doing for the past four years of my life because those women over there are deadlifting 100 pounds more than I am. But it's pretty funny.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, and what I find is in most healthy adults, they can generally pull about anywhere from 2.2 to 2.6 times their body weight in a hex bar deadlift m”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“To get to is an elite level football player, like a four or five 40 yard dash would be a 3.2 times their body weight in their hex bar deadlift to run that time.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Concentrically, and they're adding lean muscle mass. They're also recruiting motor units, but they're also adding lean muscle mass at the same rate. What we're trying to do, and the cool part about the Hexbar deadlift is at the very top, when you push away from the ground and you're in a standing position away from the ground, I actually am going to coach you guys to let go of the bar to drop it. So there's no eccentric movement in the exercise. So that way you don't tear sarcomer or add lean muscle mass. And so you're stressing the nervous system to get stronger, recruit large motor units, but you're not actually tearing muscle fiber down and adding more muscle mass. And so I would go every two weeks, I would just adjust 5% and go up 5% for about four to eight reps for 65%. I would say four to six reps for like 70 to 75 percent, four to five reps for 85%, and then two to three reps for 95 to 90 percent. And just progress that way. And everyone, it's all relative, so it doesn't mean everyone's going to lift a 500 pounds, but ultimately what you're trying to do.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so I would go, I mean, I would do probably three to four sets of eight, 65% of your max for one to two weeks. And then I would shift up 5% every week leading up to about 85, 90% where I would go for reps of five or three. So based on the percentage that you're lifting, so let's say 65%, you're going to be between six to eight range there when you start to get 75, 80 percent, you want to be in the five to eight rep range. And then when you get above 85% to 95%, you want to be between two reps and five reps. So more than anything, what you're trying to do ultimately is with the amount of cross-sectional muscle fiber that your body currently has, you're trying to stress your nervous system, recruit the largest motor units possible. And to do that, you have to lift heavy. You have to lift heavy weights in order to recruit the larger motor units because ultimately what most people do when they exercise and they lift weights is that they're stressing their body eccentrically isometric.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“For most people, I would generally start them with somewhat of a hypertrophy or strength phase for a while just to get them used to the lift and get their lower back strong enough to be able to get to the power phases.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Exactly the circular bar that you step into with the handles on the side of the body instead of the bar being in front. And then when I started testing the same athletes with the Hex Bar deadlift or the trap bar deadlift max in their body weight, it actually directly correlated to the forced by treadmill study at their max velocity and top speed. And so I realized quickly, okay, if this is the order in which they ran the 100 meter dash time in by their Hexbar deadlift maximum body weight and I improved their Hex Bar deadlift max without increasing body weight, would I see the same improvement their speed? And over the past seven years of testing that I have.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“What most researchers scientists spend time looking into is diagnostics and assessments, but what most people really need is ways to improve it. So unless you come with a diagnostic that you can actually show them improvement and show them how to improve it, they're almost meaningless. And so what I spent the next five years doing was spending time in the weight room and correlating the data between every exercise. So I tested the same athletes in the weight room with squat, power clean, hang clean, front squat, leg press, leg extension, everything you can think of under the sun and measured their one rep max in those exercises in their body and their body mass and compared that to the force plate treadmill study and it didn't correlate until I actually got to the hex bar deadlift.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, absolutely. And so when I was studying the speed and sprinters with USA Track and Field, what I found quickly was that once the sprinters hit a certain distance right around 30 to 40 meters, they actually maintained and held the exact same split for the rest of the race. It was actually the athletes who ran the fast times, like the US Stain Bolts of the world, were actually the ones who were slowing down the least. But really, when you looked at their 10 meter splits, it was almost identical all the way through to the finish. And so what I came to realize quickly was that there was a correlation there between who could hold their top end speed the longest and who was winning the race. And so when I was looking at that and then inversely was looking at the athletes and measuring their mass specific force in the force plate treadmill, what I realized quickly was, okay, there's a relation to the athletes who have the highest strength to weight ratio or the force of mass specific force to”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Getting a little overzealous. Go ahead. No, no, no worries. And I think that's the biggest thing of all the research I've done, even in the weight room, is I'm looking at the exercises that can have the greatest effect in a multitude of ways, not just in one specific area. So I think because athletes just like human beings have a limit and amount of time they have in a day, they can't, and trainers can't spend the amount of time in the weight room that most people think they can because they have all these other things going on. And so it's what can I get the most bang for my buck to improve the most amount of things in the shortest period of time is what I do with elite level athletes, just like I would with CEOs or recommended for other people in terms of that don't have the time to spend two hours in a gym, you want to get the most bang for your buck. And so I've really focused on researching exercises that give you that in order for them to get the greatest improvement.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, totally. No, I absolutely do. And I think the biggest thing is it's again everything I'm going to talk about today. It's all about specificity. As you know, if you're training for performance and for a particular sport performance, then you're going to train a very particular way that we're focused on the minutiae of those things that will best help that person perform better. However, when you're transitioning into more of like a static runner or just in terms of training for health, a lot of what I'm going to say may not always apply, but it can apply in certain ways. And so I think with that being said, I think, you know, the way I look at it is stride length and stride frequency, the majority of the time are products of how much force you create with the ground of what your body weight is. So your mass specific force, your stride rate and length is actually a product of that. So more than anything, instead of focusing on that, I'm focusing on one hand, the mechanics of sprinting, but I'm also focused on if I know if I can improve strength to weight ratio in the weight room, which I think we can get into a little bit more depth later.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“I don't think it's been overemphasized as much as it is the placement underneath the pelvis. So I think more than an anything, it's kind of like where the foot's striking in relation to the center of mass is most important. So when you're looking at somebody who's with a midfoot strike, so I do focus on midfoot strike, but more than anything, I focus on where that midfoot strike is occurring, whether it's occurring out middle meters in front of the pelvis or directly under the pelvis or slightly behind. The goal is to get it as underneath the pelvis as possible. So you want the midfoot strike to happen under the pelvis, which is more of what I focus on in that big circle and the mechanic, the teaching of the mechanics with making that heel, you know, if you can imagine the heel stepping over your opposite knee when you sprint is the goal. And so, and then upon ground contact and the landing phase, you want the foot to be as directly under the pelvis as possible.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Well, if you have a big circle, a big wheel, that would cover a larger distance than a smaller wheel. And so what I try to do is help them understand how to make larger wheels with their feet in order for them to cover more ground, which increases their stride length, which in turn helps them run faster times. Like to give you an example, Hussein Bolt takes 42 steps to run 100 meter-next fast guy in the world takes 44. And so ultimately, what you're trying to do in improving somebody's speed is helping them limit the amount of steps they take to run whatever particular distance they're going, whether it's a marathon or it's a 100 meter dash.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Body strength by 50 pounds without adding a single pound of lean muscle mass, you'd also have the same results with improving their times based on them improving their lower body strength to mass ratio. And so quickly, through that, the study of all the athletes, I realized, okay, so majority of what comes down to for sprinters or for people to be fast is they have an insane amount of strength over what their body mass is. So an incredible ratio between that strength to weight ratio. And so with every athlete I train now, whether it's Serena Williams on the tennis court or, you know, a football player that's going into the NFL combine, it's about teaching them how to improve that strength to weight ratio without increasing any lean muscle mass. So I think that's the key. And then secondarily, that mechanics play a part. And part of those mechanics, if you imagine, when you run, when you watch an athlete run from the side, their foot in their swing phase when they're running looks like it's making a circle.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, absolutely. So what I ended up taking, I needed a sample size that And ran them on forced plate treadmills. And so the Olympic A standard spinners are spinners that have hit the required marks to qualify for the Olympics. Now, in the United States, it's different just because we're such a high level that you have to be much better than just the standard. But in other countries, in a lot of other countries, if you hit the standard, you're in. And so I took Olympic A standard sprinters and I test them on a force plate treadmill. And what I quickly realized was it wasn't about how much force they were creating or how great their technique was. It wasn't really until I realized that, and I think I know you're familiar with the study that was done by Dr. Peter Wayand, which is mass-specific force is kind of king. It's more than anything. It's how much force you can create over what your body mass is. So to use an example, it would be like if I told you to go run 100 meter dash as fast as you could with a 50-pound weight vest on and recorded your time and then we took it off and then we recorded your time, you'd be much faster without the 50 pound weight vest on. Well, and firstly, if you were just to increase somebody's low...”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“I think kind of funny to me is I point out to a lot of people and parents is that if you can imagine if every sport played was in the swimming pool, one of the first things most kids would do would be learn how to swim. And yet every single sport on ground requires running. And yet we don't teach kids how to run. It's just kind of like throw them into the sport and they'll figure it out. But that's one of the big things I think I've been trying to help educate people on is that the one most important thing you can do for your child is just teach them how to run properly and then every other sport will kind of come easily to them. And I think over the years of more and more research putting into this, I've come to realize quickly through just the research is that speed is actually a skill you can learn and something you can train also.”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Obviously, it was not something I was born with in any way, but it's something that was learned and it was a skill that I really put a lot of time into understanding and learning. And as I gotten older and I've been in the sports performance training field for a long time, one of the things that”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT
“Sure. I mean, first and foremost, I think when I was a young kid, kind of a funny story, but when I was young, I was playing baseball and both my parents were athletic and so they kind of knew some things about sports. And I was at bad. I hit a line drive to center field and I got thrown out of first base. And I can remember my dad yelling, unhitched the trailer as I was running. I was running so slow, basically, which is not a good thing for a young kid to hear from his dad in third grade. But I was really a really slow kid when I was young. I grew fast and just couldn't develop speed. All the kids were faster than me in my class and my teams. And so my mom actually put me into track and field when I was young and about fourth grade. And by the time I was in fifth, sixth grade, I was the fastest kid in my school. And a lot of that was from was just me understanding and learning how to run properly. And so once I did that, I kind of opened my eyes to the idea that, you know,”
2017-05-07 · The Tim Ferriss Show · #238: The Savant of Speed -- Ryan Flaherty · IDENTIFIED FROM THE TRANSCRIPT