Today, we're going to teach you how to get rid of any injury, whether your back hurts, your foot hurts, your hammy hurts, Your knee hurts. Your Achilles hurts. Maybe even your heart. Are you heartbroken? Well, the same principle is still a problem.

There's actually, there's some truth to that. Yeah.

This is the THP Strength podcast hosted by me. I have a 50.5 inch vertical training for a 51. This is the guy that's riding all my workouts. He's also helped coach four of the six highest recorded verticals of all time with both flight time and officially recorded with the max reach test. And if you wanna get the same training that we get, because when it's applied to regular athletes, like volleyball players, basketball players, or hobby dunkers, the results are literally ridiculous.

If wanna you do that, thpstrength.com. Link is in description or in the pinned comment. You can get six months free if you buy the year plan. Go check it out. We said that

members to pin the comment.

I'm just Yeah. Yeah. We if we forget to pin the comment, we're gonna get shocked.

I did it. Well, I did it yesterday, but he didn't give me a chance.

Alright. So the thing we're gonna talk about today is two words, load management. And we like to use an analogy. We heard this analogy, I think, in business. It was, like, the first place I heard it.

But

Oh, yeah.

Basically, results aren't from one magic bullet. Right? You just shoot once and boom. Oh, here's my my my jury summons. But it results don't happen from, like, you know, one bullet.

You change one thing and everything magically changes. In our example, let's say it's knee pain. It's not from an one exercise or one recovery modality. You can't just add cross friction massage and boom. Your patella tendon is gonna improve.

It's more like a million golden BBs. Right? If you get shot by one BB, that's golden and not magical. It'll hurt a little bit. But if you fire a million in a row on a wall, eventually that wall will break down.

And that's kinda how we see load. And load can either take you one direction or it can take you and by one direction, I mean, it can take you a positive direction until it doesn't. So what what was it that we used the the analogy for this morning? Your hip.

Or yeah. My hip. Yeah.

Your hip. So explain explain what happened with your hip. You don't have to go into into detail. You can you can exclude some of the details out.

Okay. Yeah. Alright. So I have been Isaiah put me on the spot. Alright.

You don't have to say it. You can just say it.

It's fine. It's fine.

External I

I There's life variables. Yeah. So I was I've been I've been training. I've been increasing the intensity and volume week to week, and this was well planned out. Isaiah and I had, like, a few conversations, and we basically were like, okay.

We know the biggest constraint is you hitting end ranges, yeah, for your hamstring. When you go to jump, you hit that end range, whatever. Like, sometimes your your semimembranosus, semitendinosus isn't ready for it, and then you you end up having some issues. So I was like, yeah. I agree.

We've been increasing the volume and intensity very carefully over the last couple weeks. And this week, I decided that I would build sprinting back in, which I had done, but I did it on a Saturday session or Friday session to replace a jump session. So I was like, okay. I'm gonna try to do it the same day that I do my lift. So I had clean pulls planned.

I had some some belt belt squat, hip thrust with a pause, and I think some, like, standing calf raise or something like that for the session. And then previously, I'd been just doing, like, step up jumps. So did did the, you know, the full warm up and did the sprints and really just did, like it's actually from Rolf Ullman, and I really, really liked it. Done it a few times. Patrick, his son, took me through it, and it really, neurally fired me up.

So I tried it, tested it, felt really good, came to the clean pools, everything went well, finished the session. And then today, I woke up and, you know, just normal life activities, you know, in the evening or whatever else, woke up, gotten gotten my truck, and I felt my hip kinda, like, lock up. And this has happened before. I think I've talked about this handful of times. And sometimes it takes, like, a few days.

Sometimes it immediately gets better, but it can be a little bit scary because it can linger for a little bit. And I was talking to Isaiah, and I was kinda like, you know, I don't know if it was cause I didn't feel it yesterday at all, but I woke up this morning and sometimes this happens where it where it comes up and we basically were discussing how everything in the last probably

Like, week? Three three, four days maybe?

Oh, probably three, four days. Probably added to it. So I was at the Daytona twenty four hour Rolex, and it was a it was a good time. But I walked 25,000 steps, slept on a futon, drove for two hours, there, and then an hour back or whatever else, and then, you know, pushed really, really hard on that Monday session, added sprints for the first time, and I've been deep squatting a little bit, you know, deeper for the first time in a little while. And when I say deep, I mean, mind you, you guys see me squats.

It's really not that deep, but deep for me. So added all these different variables in, woke up this morning, and then I was like, gosh. You know, my hip does not feel great. And we had the conversation about load management and kind of how, well, do you think it was the way I slept? Do you think it was maybe the the deep squatting?

Do you think it was the sprinting? Because, you know, I'm obviously incentivized to move along the process faster. And Isaiah was like, oh, no. Gotta pump the brakes. We gotta pump the brakes.

And I'm like, no. I don't wanna pump the brakes. And and it's easy for me to do that because I'm smart enough to manipulate Isaiah's brain and convince him to listen to me. And the goal was to build in sprinting this week. It wasn't like that was outside the bounds of, like, what we were planning on doing anyways, but it was probably too much on the same day for where I'm currently at.

And, really, it wasn't just the sprints. It really wasn't just Daytona. It wasn't just the way I slept. It was the the combination of all of those variables coming together to lead to a little bit of a flare up. Right?

And so I think the the big picture of what we're talking about here is that when we say it's a million golden BBs that lead to you, your cup runneth over, it is because What

what is the cup analogy for

The cup is your ability to manage load. So it's similar to what we kinda talked about the other day. Like, you're you know, it it it applies to a lot of different aspects. But in this specific case, it's your your work capacity and, specifically, when you're talking about, like, resilience and your ability to handle or robustness, you could say. How robust are you?

How much volume can you handle? How much intensity can you handle? How much, you know, of each of those variables, density as well? And when you put too much intensity too frequently and too high volumes, typically, that's when you're gonna have issues, and it's not always or 99% of the time, it's not a problem with whatever you did specifically in that instant. It's the preparation leading up to that or overloading too much too soon.

And I think in my case, that's definitely what it was. There was definitely, you know, whatever, a number of variables that just that I mentioned there that added to this capacity cup being overflowed, and then the overrunning is the flare up that you have or injury or anything else that that pops up.

And an important point is if cup if the size of the cup is your capacity, filling it up is how you increase its capacity. And what I was saying earlier, that is how you do it until it's not. Until it once it runs over, you feel pain, and then you have to take a step back, and you have to take a step back. Your capacity decreases a little bit. So with which with whatever injury you're ever facing, I do think load management is at, like, the base of it.

In terms of the how, it changes a little bit, injury to injury, whether you can work through pain or or don't work through pain. What exercises you use? Do you do isometrics, or do you stay away from ISOs? Can you handle compression? Can you not handle compression?

In terms of your back, some people can handle flexion, others don't. Some people can stretch. So the actual how and nitty gritty of it changes, which if you want us to implement that for you, thbtraining.com. But at the the root of it is always load management, which comes down to listening to your body and asking the golden question. Is what I'm about to do gonna make me feel better or worse tomorrow?

And I was actually joking with with John. I was like I was like, I'm done listening to you. Like, I will not you will not whisper your sweet nothing from your poor tongue into my ears.

I will

sway you. I'm gonna I'm gonna go la la la la la

I'm like the serpent in the tree that tempted because

John will make good arguments. Like, let's say, the sprint actually, yesterday was a good example. He we're trying a new warm up that he got from Rolf, and the warm up is really intense. You got, like, hard sprint build ups in there. You got bounding, gallops, skipping, really long.

The distances are, like, 15 to 20 meters. You're doing multiple sets. It's a lot of loading. Like, for some people, it might be more loading than they do in a normal workout, like, at that at that intensity and with elastic work. So I was already thinking, like, oh, that's pretty intense.

And then I was watching him sprint, and I was like,

but, John I was hammering. No. No. Let let it be known. I was hammering this warm up.

Let it let it be known. I was getting after it. And I know that you guys think that, you know, he was funny. I was talking to my girlfriend, she was like, so what are you, like, training for? What you doing?

I'm like, what do you mean what am I training for? I'm training a jump hire. Like, a She hasn't read the shirt. Work. Like, what?

I'm like, what do need to wear

that shirt around her more often?

Every day. Yeah. I was like, what are you talking about? Obviously, I'm trying to jump hire.

Do you even know me?

Yeah. Do you even do you even do you even ask questions about my life? And I was like, yeah. Like, I that's that's what I do. So I love to get after it.

It's like my favorite thing to do is just absolutely destroy myself. And it's hard for me when I get that opportunity to push or I get the green light to push to not brakes. Yeah. To pump the brakes. Like and, you know, the warm ups and stuff, I wasn't like like, I'd gone harder in the past, just not on the same day that I did, you know, all the other stuff.

Like, I think I reasonably could handle that session as a standalone session easily because I obviously handled it before. It was fine.

The injury that we are lower managing for wasn't the hip.

No. And it was fine. Hamstring and,

Yeah.

I was good. Like, I feel great today.

Yeah.

But, you know, it's like, Isaiah was like

everything into account.

Yeah. He was like, oh, you're just like me. And I was like, what do you mean? And he's like, oh, you have everything. And I was like, yeah.

Yeah. I have everything. Like, because when I asked Isaiah how he's feeling, I'm like, how's your hip? How's your back? How's your knee?

How's your Achilles? How's your foot? How's your peroneal tendon? How's your It was

my ankle.

How's your ankle? Like, it's like a number of things I have to go through a checklist of before I write a session or I read a week or I read a month of training. But for me, we don't no one's coached me, and this is probably the first time that Isaiah is the only person. Like, sometimes I'll say, oh, I wish I could just clone myself so I could, you know, get a get a coach that's me that doesn't have the bias. And Isaiah is the, obviously, the closest person to that.

So yeah, when I when I listen to you yap for an hour every day at 3PM.

Yeah. This is

How what what

Multiple years.

I've been listening to John every single you think you're you're a THP podcast fan? I've been here live for every single one. Every single

The one even the unplanned ones. Even the unplanned ones.

Yeah. Yeah. You guys you guys don't even get, like, the premium subscription where, you know, we're calling each other at freaking 8PM because we got a training idea.

When you said premium subscription, I was like, that's right. I'm one of the THB OnlyFans.

You're like, you're revealing it now? That's what we're do. I'm like,

oh, you can't tell people how we've been building content for are unlisted. But but We're making them

live if you sign up for future free premium.

But but we definitely there's definitely some chats that are undisclosed for numerous reasons regarding training. Some of it's experimental. Some of it's anecdotal. Some of it is, like, stuff we're still testing and trying to figure out how it how it implements in certain people's training and stuff like that. So, yeah, he knows how I like things done, and he knows what's bouncing around in my head at different times.

And we have a pretty good his filter is basically the same filter that I have, you know, and and that's from reps of talking to me for years. And and also, like, you you going through it yourself. You know, you've you've had me not only teach you these things, but why you're doing what you're doing. And, you know, you'll come to me and ask me or try to prompt me to get you to to jump or something like that, and I'll be like, oh, you probably shouldn't do this or we should usually, you win that argument. But I'm

a pretty I'm a pretty good, like, salesman for

Yeah. That's because if it hard as well. If if he doesn't jump, it is just the absolute he's just not a he's not a happy

every session and this is why I don't feel bad doing this to you because you tell me no a lot. But I basically, every session, try to, like, make a strike a deal with why I should

Yeah. But but you you usually win that debate because I'm like, alright. You could make an argument for that. Yes. It's not what I had planned, but you can make an argument for it.

And so usually specifically, just once a week jumping. Usually, I'm I'm fine with that. You know? And it's it's different for two foot as well. Like, one foot is it's more sensitive.

You're you're pulling the arrow back further in the in the bow. You're you're loading up the the bow string more. You're loading up the bow more. And I think I

also earn the right to have wiggle room if I stack, like, multiple weeks of being healthy and having sessions and training hard. Like, bet, like, hypothetically, let's say you were jumping once a week and you, like and max effort and you were sprinting, you were doing all the sessions and you did that for two months straight, and then there was one day where you're like, I don't feel like doing the session today. I wanna do a jump session. Like, I'd be like, screw it. I'll join you.

Yeah. That that hasn't happened for some But

it's definitely like this is one of my favorite Alex quotes. You need a confidence comes from having an undeniable stack of proof that you are who you say you are. So it's like, need an undeniable stack of proof that you're not gonna get hurt before I would let somebody get off the training plan.

So let me ask you this. Right? What my it feels fine now. What what am I doing on Wednesday? Am I doing a Wednesday?

We haven't got an update since the morning.

Yeah. No. That's I texted you. You were you were dealing with x y z

would you if you truly feel nothing right now

I don't feel I haven't tested it, but, like, I know tomorrow it's gonna feel probably

If if you don't feel anything, then I would probably I would want similar session with adjustments to your squat depth and then maybe the maybe the sprinting. Because you said take it out. Maybe. Maybe. It would depend on if you think it would bother your hip or not.

And then

I think sprinting, know of all the things, the things that are gonna bother my hip the most is sprinting, for sure. Sprinting is definitely deep squatting, sprinting, and hip thrust can if I hyperextend at the top.

You have sprinted without flare ups before, though. Right? Like, have you ever gone If there's one thing that's gonna

piss my knee my hip off, it's gonna be max over spring, like, pretty consistently.

Is there a volume where you can handle it?

That's a good question.

Because that if that's true, then that I would would wanna find an alternative for a a build up for your hamstring that's not sprinting. Like, maybe, like, skipping Tempo seems to be working

well, but tempo, you're already running pretty hard. Tempo tempo, I think, is probably the best thing, and I've said this before. Like, it doesn't bother it bothers me the least out of anything. I think sprinting, it's hard to say. I I really have avoided it because of my hip and my hamstring for quite a while.

I think the last time I was consistently sprinting was probably well, usually, like, weather and stuff like that is not permitting. So, like, when I lived in California, there was nowhere to sprint. When I lived and then I moved to Florida, there's no tracks. There's no fields. That was 2023 or twenty twenty twenty four, 2023, 01/2002, late twenty twenty three.

'23. '23.

So the last time I was sprinting was 2022, and I think let me think about that. Did we

all me, you, and Austin all had crazy sessions that year? That's when you had your best session ever. Right?

Yeah. For sure. For sure. So it was before it was COVID. There was nothing to do, I guess.

I don't know.

What was your hip good you were spending that year?

My hamstring was more the issue that year. I I wasn't deep squatting really at all. My knees were pretty bad or the on and off. My hamstring was more than constraint for sure. My hip got bad before we moved to California, but that was my right hip, actually.

My right hip got really bad. That's why I switched to two foot for a little while. And then sprinting, I just don't worry about mechanics. If I don't worry about mechanics, it doesn't usually bother me. Like, if I kinda chop the first couple steps and, like, you know, don't try to do whatever, but tempo usually doesn't.

Tempo and sprinting pretty consistently does piss it

off. Yeah.

What's your assessment, coach? Would You know what I think.

Curious if we could build into it more safely, lower efforts.

I think once I can handle

You were spinning hard. I I looked back and I saw a blur. Like, I saw, like

The juice is still there, baby. Like, I was

like, what the hell is this?

I would say I would say that once I can handle tempo comfortably, like, yeah, I could try building it in, but, like, tempo is definitely the first. I think I think I have to be able to handle all the tempo volume.

You also gotta remember your all the activities that you did. Walking what you're talking about. The sitting. I think if we in a world in a week where we had pulled that out and then repeated the session and then and then been more careful with the squatting as well, like, maybe on a day where you sprint, like, you don't do it, like, that much hip flexion in the weight room, I think it could be it could be doable.

Maybe like so but my question to you is this, do you think do you think build the tempo in before I build the base? Yeah. Do you think build do you agree with the point of

Yeah. I've seen

this before

sprint. Middle ground.

Yeah. Like, I I don't mind doing the alternative, like, step up jumps and stuff like that. Like Yeah. That that's fine.

The only reason I don't like that one is because it's not like, I I'm looking at sprinting as exposure for your hamstring to handle the jumping and, like, it's like we've we've squeezed that juice out of the the step up jumps.

I could probably do straight leg bounds, and that would be fine. Like, that wouldn't bother me.

I think that's a smarter that's probably a much smarter progression than sprinting. Yeah.

I could do I could do straight leg bounds all day, and then, like, doesn't really bother me. I mean, I could I could do them till the cows come home. Like, the they've

I think that combined with tempo because we talked about how tempo might even be more specific to one foot jumping than, like, max velo sprinting. I think that would be like a beastly combo. Tempo with bounce.

Straight leg bounce you're saying

or just like down bounce? Whatever whatever progression of bounce from like lower hamstring strain to as much as possible, basically.

I'm trying to think the when I've done a lot of alternate leg bounce for height, what usually happens? Sometimes my knees get a little pissed off when I do that. Everybody bounce for height, but straight leg bounds are, like, just they're lower amplitude, and it's just it's more it's kinda more muscular. You don't use the lower leg as much. It's like a full foot contact.

You kinda just, like, open up. I don't have as many issues with that. I think if I were to bound, the my knee would my knee and hip would kinda start to get pissed off. Gotcha. Like, I could do I can do it in small doses.

I also have not seen it move the needle for me. Like, too much bounding is bad. Like, I know that definitively. One or two sets once a week is, like, more than enough for a neural load on my like, in in my tendons. Like, if I go much past that, it just I don't I don't gain much.

I tend to get really flat, and it takes me the the other direction for sure.

On the on the sprints, is it the the acceleration that's bothering your hip?

Yeah. Yeah. Yeah. But, like, I haven't run upright in a little while, so I usually don't get much past, like, 40 meters. I don't see really a point at that point.

I I feel like even tempo and then the sprinting, there's no excels. I basically do, like, build ups or, like, skip into it or, like, make the tempo, like, tempo running and then at the end, turn up the effort.

Galloping Galloping's definitely Galloping's are definitely less provocative on my hips. It's specifically when I have to get the terminal hip extension. That's when it gets pissed off. Either full flexion or full extension. That's like the middle range is good.

If I'm pushing ranges of motion to hit positions because I think, bro, I

think just stay in in that then. Fuck good oh, screw good mechanics. Because they're using sprinting as like a

tool for a hammer. I know. I I think it's just the track coach in me is like, oh, I you know, if I'm gonna I gotta practice what I preach, but at the end of the day, if I that's a constraint for me, I can't, which is fine. I mean, maybe someday I could. I just I don't really see the point.

And, like, I remember posting the videos in 2022, and someone was like, oh, you're smart mechanics blah blah blah blah. And I was like, that's not why I'm doing this. Yeah. I'm doing this to get the loading in. You know what I mean?

We're not doing this for the Instagram people. No.

We're doing this for for these people right here. Right. The viewers. The real viewers. The real fans.

You guys decided. We, like,

understand, like, why like, the why we do what we do.

It's not to it's it's a it's a tool in the tool belt. I I think I mean, the tempo definitely is more important for I I'd like and it it doesn't fry my nervous system. It keeps me lean. My tendons respond well to it. I can bounce back from it, like, pretty easily.

It preps my hamstring really well. It pretty much never causes like, it's low force enough where you know, but it's still specific. And and that might change. That might change in, like, six months. But

So what I what I wanna do rest of the week, I actually still wanna deload.

K. I'm more than happy

that. Unload. Both because it fits with the training, and it's just safer, I think, with your hip. And then coming in next week, we'll hammer tempo and what should we call it? The bastardized sprints.

Drop ins. Drop in sprints is what it is. It's like a drop in sprint. Alright. Yeah.

That sounds fine to me. Yeah.

Hopefully, you guys got some insight into load management.

Yeah. This is a good lesson. If anything, if nothing else, this is a great real time example of how we progress through Yeah. Rungs rungs of a ladder of intensity exercises, where we grade them, how we grade them, and helping you figure out, okay. That's a that's an example.

Like, if I'm cleaning from the floor and I know it bothers my hips, I'm not gonna clean from the floor. Or, you know, if I know that Find an alternative. Yeah. Find an alternative. And then Like the equivalent free to build back to it.

Yeah.

Like, the equivalent like, let's say you have back pain, the equivalent for a power clean. So what John John went from, like, a max effort sprint to drop in where he's not fully extending or going into flexion, that would be like doing a power clean from a box. Yeah. Or let's say, you have minute your meniscus hurts. Don't deep squat.

Do a half squat. That will be the equivalent of that. If you have PFP, maybe going my case, actually, right left destroys my PFP, but I can jump left right. Right? So there there's always something.

There's always something you can do and a way you can adjust the next step.

Graded exposure. Graded exposure. And this does work, as Isaiah said, for your heart. So if you ever need some graded exposure for your heart, you know, you can always look that up. It's really, really good stuff.

Exposure response prevention. Great stuff. But, yeah, that's the that's the that's the podcast episode, guys. Hopefully, it was it was valuable to you, and, you got to see some of the inner workings of our brains as we do real time assessments. It's more of a practice.

Like, know, it's like see one, do one, teach one. But yeah. We'll see you guys next time. Click the link in the description or the pinned comment. Ciao.