question & answer

Straight answers to common training, nutrition, and recovery questions. based on real coaching experience and evidence-based practice.

question #1

microdosing eccentric, isometric, and max strength

Question:

At CVASPS @Guadango you presented on using isometric and eccentric contractions each set (a friend was there and told me so don’t hold me to it). In other words set 1 iso, set 2 eccentric, etc. Any influences from these pages or studies on that? (pictures from Special Strength Training Manual for coaches) (Group using various tempo did best).

Answer:

Combining them in one session rather than Cal’s block segregated approach was more of a concept influence from Pfaff. He once said, “if the program works on the macro, then it should work on the micro.” meaning if you do 4 weeks of each, then you can shrink it down and do 1 week of each. And then I thought, what if I microdose each component within each workout?

Could it make sense to perform one set of each within each workout?

I didn’t see how it couldn’t help. Something is typically better than nothing. On top of that, it’s just extra volume. Prioritize what’s the most impactful method and put the most stress/intensity on that one and make the other variations supplemental.

Research suggests that if you have a short timeline (6 weeks or less) training to failure is superior. If you have a longer timeline, submaximal is the way. When I have guys for only 4-6 weeks, which isn’t uncommon, I will utilize this microdosing method where I’ll do one set isometric, one set eccentric and one set where they perform max reps to failure/near failure. If max strength is the main issue, then we put the focus on max reps, if work capacity is the issue, we usually focus on eccentric and if under-recruitment of motor units is the issue, we will focus on isometric.

Typical example of submax method

Eccentric Block 1-6 weeks

Isometric Block 1-6 weeks

Rep Max Block 1-6 weeks (Linear rep regression 6,5,4,3,2,1reps) – for strength realization/development

Example Microdosing block 2-6weeks

Set 1: Eccentric (pick weight)

Set 2: Isometric (10% drop)

Set 3: Max reps (10-25reps 10% increase from eccentric)

I hope this helps.

question #2

mental clarity and brain fog

Question:

Hi Mike, what diet would you recommend or what diet have you found to give the best mental clarity? I have been diagnosed with adhd and bipolar disorder, I’m looking to improve my focus/prevent brain fog and to be more stable? I do take medication too.

Answer:

Though I’ve struggled with some anxiety/depression and have been able to help myself, this is absolutely not my forte. But here’s how I looked at it when I was trying to figure things out.

This is not my recommendation, just how I looked at it when I was struggling with my issues.

Stability is my friend. During the time when my mental state was consistently inconsistent, I decided to control the things I could control. My job was to create stability in the things that I felt I had control over. I worked out at the same time every day, I had the same meals at the same times every day, I woke up and went to sleep at the same time every day, & I cut out all alcohol & caffeine. I made sure that while my brain was all over the place, that my body & nutrition were not.

I also looked at my blood sugar/insulin levels the same way as well. I didn’t want them jumping all over the place, so I made sure to eat carbohydrates that would not cause huge spikes in blood sugar. I also made sure that I didn’t go inconsistently long periods without food causing my blood sugar to drop, which causes a spike in glucagon which then causes a release of glycogen from the muscle/liver into the blood which causes the bounce back. This was before all the easy commercial blood glucose monitors we have now, so I had to prick my finger every hour or so and draw blood to see how my body responded to what foods/fast periods. It was a long, painful, arduous process, but I valued my mental health over everything at that time so I did everything I possibly could to improve it. Now, you can just get one of those stick on monitors that hooks up to your phone. Makes it real easy. I don’t have a specific product that I recommend though, I've never personally used one.

I also did 24 hour fasts every Wednesday. It was a consistent way to challenge myself and control my thoughts.

Over time, coupled with talk therapy, I was able to figure some stuff out and get past the rough spots.

What I do now for brain fog, here are my go tos:

- 8hours sleep (I usually don’t get that, but that’s the goal I get to if I want proper cognitive function)

- 20-30min walking, preferably outdoors

- 1 cup blueberries daily

- Daily multivitamin

- Fish oils daily

- Don’t eat past 5pm

- Drink 80+oz water daily

question #3

youth athlete progressions

Question:

Hi Mike,

Some youth athletes come up and can perform exercises no problem. Recently I have had a couple of kids who are less naturally athletic and they struggle to perform bodyweight exercises with good technique.

Such as squats without the hips shifting to one side. Lunges or split squats without the upper body collapsing.

How can I solve these issues please? Are isometrics and eccentrics a good way to build strength and technique with these exercises?

I wasn’t sure if possibly mobility issues were playing a part here.

Would be very grateful for the help

Answer:

Depending on the age of the kids, I’ll assume they’re prepubescent – mobility is not really a causal issue just yet. What I mean by this is, fixing mobility alone, won’t likely address the issue. I just think they’re weak. If you fix strength, it will address perceived issues with mobility, but not the other way around.

So, what needs to be done? Get them stronger. Break down every movement into parts. I call this the part-whole approach. I do this all the time with less competent movers.

Typically, we can handle ~20% more eccentrically than we can concentrically, right? So, that’s what we focus on first. Just the eccentric portion with good form, and get assistance on the way up.

Have clients that can’t do the entire ROM? Not a big deal, just do PART of the eccentric movement, and help them up. Start with as little as 10% of the eccentric ROM, then add volume until it’s simply performed. Volume can be added via increasing reps or time under tension (isometric or slower eccentric movement). Then, increase the ROM (responsibly). I let form dictate progressions, but I’ve been doing this a long time now. So my eye is pretty decent. If you’re new, or don’t trust your eye, keep it safe and increase ROM by set %’s.

How frequently should you progress? It depends on their adaptation. If they never get better, maybe you should regress and progress the regression with intensity or volume. Form will guide you. Unless there is a specific timeline where $ is on the line – in which case, if you’re not competent, you should probably refer out (ethically), I genuinely don’t believe you can get hurt slow cooking.

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