Upper Body
Speaker 1
(0:12) What’s up guys, this is Ryan Goutt, head of performance with San Diego Legion. (0:16) We are the city’s professional rugby team. (0:18) And today we are hosting Scott Quessenberry, offensive lineman with the Houston Texans.(0:23) We’re going to be going through some shoulder activation and stability in his warmup, including some medicine ball power and trap bar jumps to wake up that nervous system. (0:31) And then we’re going to get into a proper upper body lifting session. (0:35) All right, Scott, let’s get this warmup going.(0:36) And we’re going to start with just some straight pull aparts. (0:38) So give me 20, try not to shrug too much, get a good squeeze. (0:42) Then we’ll switch to a little diagonal variation.(0:51) There you go. (0:52) Give me about 10 each diagonal, about 45 degree angle. (0:55) We’re going to mix some med ball stuff in with our activation.(1:04) We’re going to ditch that for a sec. (1:06) So I’m going to start with just a single leg slam. (1:08) So a little bit of lower body stability.(1:11) Give me, it’s a nice light ball so we can move it fast. (1:21) Good. (1:21) Switch sides.(1:32) Good. (1:33) There we go. (1:34) Let’s hit some mobility with this guy.(1:35) So grab it. (1:36) Kind of just get a constant tension like it’s a bar and just go around to the butt. (1:41) If we can, flip him over.(1:43) There we go. (1:57) And then I want you to keep some constant scap tension, bring it behind the neck and just do 10 overhead presses. (2:04) We’re not doing these heavy, but we can do it as a wake up.(2:16) There we go. (2:17) Let’s go some neck rolls. (2:18) Just give me five slow ones each direction.(2:35) Good. (2:36) Now we’ll hit the shoulder girdle. (2:37) So just a shrug and roll.(2:38) Go five forward and then five backwards. (2:41) There we go. (2:50) Pull it back.(2:51) There we go. (3:00) There we go. (3:01) Let’s get back to the med ball.(3:02) Wake up. (3:02) So you’re going to do now a single leg hinge hold. (3:05) So you got to stay in that T position.(3:07) Give me a quick push and a quick catch. (3:09) We’ll go 10 per side. (3:17) There we go.(3:25) Beauty. (3:26) Come on over to the straps. (3:27) We’ll hit some static stretching before we get back to activation.(3:30) So you’re just going to do about 10 second hold on all these positions. (3:34) You guys know what you’re doing. (3:35) So you got your Y hold, your T hold, and then your A hold.(3:40) Give me like 10 to 20 each side. (3:49) There we go. (3:50) Yeah.(3:50) Move around in there. (3:51) Get the hips and lats into it a little bit. (4:39) Cool.(4:40) Now while we’re here, we’ll use the straps for some activation. (4:43) So basically those similar motions, but pulling ourself into it. (4:46) So just a little bit lean on the body.(4:48) We go into the Y’s 10 times. (4:50) We go into the T’s 10 times. (4:52) Make sure to control the eccentric so you fall back under control every time.(5:21) There we go. (5:22) We got T’s. (5:23) Make sure we get some breaths in there.(5:44) There we go. (5:49) And then finish with some A’s. (5:51) So you’re just basically turning the lats on.(5:53) Just a little bit of a pull. (5:54) Bring the knuckles next to the hips. (5:58) There we go.(6:23) And good. (6:25) Let’s open up the hips and groin a little bit just because we’re going to get some more core in our primer soon. (6:29) So we’ll just do a stationary world’s greatest.(6:31) Just getting that groiner. (6:33) Give me a big T-spine rotation and sit back on it. (6:36) We’ll do like three per side.(7:00) And we’ll get a little bit of band tension and just do a reverse lunge and reach. (7:04) Give me like four per side. (7:06) Get big over the head every time.(7:10) There we go. (7:24) Beauty. (7:25) Let’s take it down your back.(7:26) We’re going to do a little band-resisted dead bug. (7:29) So we’re just going to move the lower. (7:31) So you’re going to set up like you’re going to do a regular dead bug, but you’re going to grab this band with your hands.(7:35) I’m just going to give you light tension. (7:38) Keep that low back pinned just so slowly drop the heel, bring it back and alternate. (7:43) Let’s do 10 each side.(7:45) Make sure we’re breathing through it. (8:14) And good. (8:15) Let’s flip over from there.(8:16) Just do a little bear crawl hold. (8:19) And then we’ll give you about 10 seconds here. (8:22) And then when I say go, I want you to slowly, slowly tap the opposite shoulder.(8:27) So just ISO to start and up. (8:30) Just hold that for about 10 and go. (8:38) So we’re trying to keep our hips still while we tap that opposite shoulder.(8:41) There we go. (8:56) And rest. (8:57) Good boy.(8:58) All right, let’s get a sip of water. (9:00) So let’s do one set of six, just fluid squat jumps. (9:03) It’s just to wake those hips up.(9:04) Just be springy out of that bottom position. (9:06) Not max height, just be fluid. (9:13) Let that recover a little bit.(9:19) If there’s anything else you need to get on your own, all this is going to be is three by three. (9:22) We just want to move fast, absorb it, reset it under control. (9:27) After that, we’ll get to our big push pull.(9:29) Yes, sir. (9:40) Beauty. (9:46) Perfect.(9:48) Take about a minute between these, just get two more of them. (9:56) Are you in the ocean later today or what? (9:58) Maybe.(9:59) We’ll see. (10:00) Do you surf at seaside with this guy?
Speaker 2
(10:01) No.
Speaker 1
(10:03) They’re too good out there. (10:04) He’s freaking, for a football player, he rips. (10:06) Most athletes are intermediate.(10:08) They’re all pros out at seaside. (10:10) I don’t go there either. (10:12) I know all those guys.(10:14) At least D Street, the kids are good, but they’re teenagers and they’re not as aggressive. (10:20) I’m like a sunset surfer. (10:23) When nobody’s out, just cruise around.(10:26) When everybody’s all going home and going to bed, I’m surfing. (10:30) That’s my style. (10:32) Don’t get in the way.(10:34) All right, three more. (10:37) Here we go. (10:43) Beauty.(10:45) What kind of board do you ride? (10:48) 7.0 Seaside. (10:50) Oh, yeah.(10:50) Yeah, Rob made it. (10:51) There you go. (10:52) I think it’s a 7.0. I don’t know, though. (10:54) Brock’s the snowboard I’ve trained forever. (10:57) His dad, who actually gave me a Machado during COVID, a fish. (11:02) It’s fun as hell.(11:03) The go fish? (11:03) Yeah. (11:05) He swears by the Sunday and the seaside.
Speaker 2
(11:07) Yeah.
Speaker 1
(11:08) 7.0 boards. (11:09) He’s like, dude, you just cruise. (11:10) You can see ours.(11:13) Mine and my oldest brother’s.
Speaker 2
(11:15) Monster.
Speaker 1
(11:16) The rails are like this big. (11:18) 20-inch wide. (11:19) Some people would really struggle to freaking turn that thing.(11:22) They can’t even carry it to the beach. (11:25) All right, one more set of three. (11:31) Perfect.(11:33) All right, quick blow. (11:35) We’ll get into the upper. (11:36) We’ll just do one plate warm-up set, and then we’ll get into the real deal.(11:41) We got that wave loading scheme. (11:44) All right. (11:45) During our first three working sets, we’ll have the dumbbell row paired with it.(11:50) But then once we get after that, it’ll be just bench and rest. (11:55) We’ll grab our clips off the track bar. (11:58) Pop.(12:04) There we are. (12:07) Two warm-ups? (12:09) Or one.(12:10) Yeah, this will be the light warm-up, and just let’s check out the block to see which one’s going to work better for you. (12:17) I’ll start with the thinner one. (12:21) And then we’ll do a heavier warm-up, and then we’ll get into it.(12:24) You want to get Paul in here for this, you think? (12:26) What’s that? (12:26) You want to get PQ in here for this, so he can hold the block?(12:29) Yep. (12:30) Here we go. (12:36) Beauty.(12:39) How’s that height feel on the block? (12:42) We’ll do another one. (12:43) We’ll see.(12:43) Yep. (12:43) We might need you. (12:46) Sorry, guys.(12:49) Then we’ll go another plate. (12:51) Yeah, 225. (12:52) Fiver.(13:00) Try the bigger one. (13:01) The second warm-up. (13:05) You’re on block duty.(13:07) Don’t hit me with it. (13:15) Okay, we’ll get five. (13:17) See how the speed is on this height.(13:30) No problem. (13:34) What’d you think about that height? (13:36) I think it’s that one.(13:37) That one? (13:37) Okay. (13:38) Yeah.(13:39) All right, so we’ll take a little blow. (13:40) We got to add. (13:41) We need 265.(13:43) Is this the first working set? (13:44) Yeah. (13:45) 275.(13:46) 275, all right. (13:47) So let’s just throw a quarter on each. (13:49) You got one there.(13:56) So yeah, we only got three here. (13:59) And then we’ll go hit our six reps on the rows. (14:03) So we’re going three.(14:05) Three, two, two, or three, two, one, one. (14:10) And after the first three, we’ll be super setting the lat rows. (14:13) But after those sets are done, there’s no more rows.(14:15) It’s just bench on its own. (14:17) Okay. (14:17) And you’ll see that, like, you got heavy but low reps by, like, the twos and the ones.(14:27) But then you got some volume.
Speaker 2
(14:29) You’re still pushing pretty good weight.
Speaker 1
(14:30) Yeah, exactly. (14:31) So the fours are going to be pretty gnarly for sure. (14:34) All right.(14:35) Nothing we can’t handle? (14:37) No, we’ll be fine. (14:40) So this is a three.(14:40) So we just want three, making this one look nice and fresh. (14:44) Yep.
Speaker 2
(14:50) Three, two, one.
Speaker 1
(14:59) Beauty. (15:08) So just standard single arm row. (15:10) Use the bench for support.
Speaker 2
(15:12) You want me to fix you?
Speaker 1
(15:15) Sorry. (15:43) Yeah, I think we’re going to need that 120. (15:47) That looks pretty easy.(15:51) So now he’s jumping because we started heavier.
Speaker 2
(15:54) Yeah, I’m going to go 315.
Speaker 1
(15:55) Yeah, yeah, yeah. (15:56) Okay. (16:16) He said they’re on the about four-inch stick seaside.
Speaker 2
(16:22) Do you have a sundae?
Speaker 1
(16:24) The ones that you can’t buy in the store. (16:26) Brock’s dad swears by the sundae for like cruising days. (16:29) Got some blood going on.(16:30) We’re good.
Speaker 2
(16:31) You have?
Speaker 1
(16:41) All right, so only two. (16:42) Yes, sir. (16:43) Three, two, one.(16:54) No problem. (16:58) All right, yeah, let’s cash it out. (17:00) I’ll get rid of this hundo.(17:11) Ten? (17:14) Yeah. (17:15) Okay, we got the fives behind you.(17:17) Okay. (17:51) My boy. (17:52) Let’s take a little break.(17:53) This next one’s going to be one of our heavier sets for one.
Speaker 2
(17:58) What do you got on there, 345?
Speaker 1
(18:01) 345? (18:01) Yeah. (18:05) Let’s go 210s, boy.(18:08) Always feeling good.
Speaker 2
(18:16) I got you.
Speaker 1
(18:17) You got to be right behind it to get it off. (18:41) This is going to be our first single. (18:42) Next two are singles.
Speaker 2
(18:56) Three, two, one.
Speaker 1
(19:06) No problem. (19:12) It’s a 25 and a five?
Speaker 2
(19:15) It’s a 25 and a 10.
Speaker 1
(19:17) Ah, shit. (19:17) Okay. (19:30) Okay.(19:31) Fat. (19:39) Who’s the biggest bencher on the team? (19:43) LT, Titus, and me?(19:51) JB?
Speaker 2
(19:51) And then me.
Speaker 1
(19:52) Damn right. (19:53) You probably lead the bigs in the pull-ups, I bet. (19:56) Oh, yeah.(19:57) For sure. (19:57) Nobody over 240 likes doing pull-ups. (20:00) No.(20:01) Hell no. (20:02) What? (20:04) Yeah, you’ll never see me do pull-ups anymore.(20:07) Three shoulders later. (20:08) Yeah. (20:09) That’s all right.(20:12) Yeah, probably right. (20:15) I was going to say when he’s below 240 because he’s not playing anymore. (20:18) I don’t know about 240.(20:19) Loses all that weight. (20:21) 265 is going to be the sweet spot.
Speaker 2
(20:23) I think. (20:26) 60 pounds from here. (20:28) So, 55.(20:29) Who’s counting?
Speaker 1
(20:32) Let’s go. (20:33) All right, big single.
Speaker 2
(20:35) Three, two, one.
Speaker 1
(20:37) Come on, man. (20:43) Easy. (20:46) All right, a little break and then we get into our volume.(20:50) We got 5’5″, 4’4″, left.
Speaker 2
(20:52) 315 instead of 305? (20:55) 45?
Speaker 1
(20:55) Yeah, I guess. (20:57) That’s what I got to do, right? (21:00) It’s a beast 5.(21:15) Does David surf too?
Speaker 2
(21:17) Yeah.
Speaker 1
(21:17) David surfs. (21:18) He surfs good. (21:19) Yeah.(21:20) I don’t surf good. (21:22) I just have fun. (21:24) Still need that ball.(21:25) Oh, you got it. (21:26) Yeah, we’re good. (21:29) David’s got to ride a big ass board then too.(21:31) We ride the same board. (21:32) Oh, you do?
Speaker 2
(21:32) Okay.
Speaker 1
(21:32) Exact same one. (21:33) 7’0″, right?
Speaker 2
(21:34) Yeah. (21:34) No, it’s 8’0″.
Speaker 1
(21:35) 8’0″, sorry. (21:36) I was thinking a 7 sounded short for 8’0″. (21:38) Yeah, that makes more sense.
Speaker 2
(21:39) We just got my dad.
Speaker 1
(21:40) And it’s freaking fast.
Speaker 2
(21:41) We just got my dad.
Speaker 1
(21:47) Oh, my gosh. (21:48) It’s a paddle board.
Speaker 2
(21:49) It’s freaking sick.
Speaker 1
(21:50) It is pretty badass. (21:51) He can surf it?
Speaker 2
(21:52) Yeah. (21:54) I don’t know if he ever will.
Speaker 1
(21:55) It’s pretty hard to turn a board that big.
Speaker 2
(21:56) I don’t know if he ever will. (21:58) No, he will for sure.
Speaker 1
(21:59) You think?
Speaker 2
(21:59) I asked him, I was like, my dad, what do you think about getting that new board in the water this week? (22:03) He said, I don’t know.
Speaker 1
(22:06) All right, we got to get five here. (22:07) Three, two, one. (22:16) Higher, Paul.(22:19) One more. (22:22) There we go.
Speaker 2
(22:26) Stay there.
Speaker 1
(22:27) Yeah, this one’s the same. (22:29) And then we would creep on the last two if we’re feeling good when we got fours. (22:36) You hit 345 for a four?
Speaker 2
(22:39) No, that’s your weight.
Speaker 1
(22:41) Oh.
Speaker 2
(22:42) I did… (22:46) It’s heavy, man. (22:50) Wait.
Speaker 1
(22:52) No, because yours was in blue. (22:54) They changed it over there, I think.
Speaker 2
(22:55) No, yeah, I changed that. (22:57) I did 325. (23:03) It was 325 or 335.(23:05) It was supposed to be 315, and then I added from my last set.
Speaker 1
(23:14) It’s a lot of density, because you guys get this done pretty quick. (23:17) Yeah.
Speaker 2
(23:18) One, two, three.
Speaker 1
(23:34) So we got four and four. (23:36) 335. (23:38) 355.(23:44) This thing’s kind of beast. (23:46) It’s pretty gnarly. (23:47) Jesus.(23:48) Good volume. (23:53) You got two tens, right? (23:54) Yeah, I need one more.(23:56) How many days will they get you guys in the gym during training camp? (24:00) Because I know field’s a priority. (24:02) I don’t know.(24:03) For us, it used to always be, when I was in LA, it was every other day. (24:10) Yeah, that sounds right.
Speaker 2
(24:11) Our schedule’s three days on, one day off.
Speaker 1
(24:14) Off, off. (24:15) That shows that everyone’s evolving and understanding how the bodies work. (24:20) I heard it used to literally be 28 days in a row.(24:24) Every day was 10 hours. (24:27) If you sleep, good for you. (24:29) If you don’t, we don’t give a shit.(24:30) The steroid era was seven days straight of three days. (24:33) Seriously. (24:34) It’s true.(24:35) It’s true. (24:37) They can survive it. (24:38) I wonder how those guys made it through everything.(24:40) Oh, wait. (24:41) Now I remember. (24:42) It’s real.(24:44) Four? (24:45) Yep. (24:49) There’s a track documentary on that about the Canadian team when they were killing everybody in the 80s and they’re all juiced up.(24:54) They’re like, they don’t compete when they’re juiced up. (24:58) You can train so much harder and recover from it and survive it. (25:03) I honestly think the biggest thing is the recovery aspect of it.(25:07) 100%. (25:07) Because anyone can kill themselves, but if you can’t build back from it stronger and adapt, then you’re just going to be broken.
Speaker 2
(25:13) You’ve got to make your body comfortable being uncomfortable. (25:15) That’s the biggest thing with training. (25:16) Alright.(25:17) Four. (25:18) Three. (25:19) Two.(25:20) One.
Speaker 1
(25:28) One more.
Speaker 2
(25:33) Here we go.
Speaker 1
(25:38) Last set of four going. (25:40) And then we’ve got our vertical pulls on their own. (25:43) Five.(25:43) 355. (25:44) Or 345. (25:46) Or is it 345 now?
Speaker 2
(25:47) That’s 345.
Speaker 1
(25:48) Yeah, 355. (26:02) Wait, you had a red?
Speaker 2
(26:03) Yeah.
Speaker 1
(26:05) So it’s 365 now, yeah?
Speaker 2
(26:07) Or were we just at 355? (26:08) Did you have one on and you had two on? (26:10) No, no, no.
Speaker 1
(26:10) We were at 355. (26:11) He just said the wrong number. (26:12) Yeah, 365 sounds good.(26:14) Yeah. (26:14) Might not be a four. (26:15) It might be a three, but…(26:18) When I think of this right here, I think of Mark McGwire.
Speaker 2
(26:23) Oh, yeah.
Speaker 1
(26:23) His forearms look like that block. (26:25) Like, that was ridiculous. (26:27) Dude.(26:28) And honestly, that’s the most exciting baseball’s ever been. (26:30) But you know what else is crazy, though? (26:32) Everyone loves Mark McGwire.(26:34) Dude was like a 250 hitter. (26:36) Oh, yeah. (26:36) It was like just every time you hit the ball, it was a home run.(26:39) It was going. (26:40) It was a home run, or it was close to it, or it was a pop-up?
Speaker 2
(26:43) I just remember being a kid, and it was talked about so often about the home run race.
Speaker 1
(26:53) Oh, dude. (26:53) It was like everyone’s just popping home runs. (26:55) That was my freshman year of college.(26:57) It was 98. (26:59) Yeah. (26:59) And that September to the end of the season, even people who didn’t watch baseball, every dorm room had ESPN on because it was either Sammy Sosa or McGwire up to bat.(27:10) It was like live updates every night. (27:12) It was wild, dude. (27:13) It was like a phenomenon.(27:14) It was like Barry Bonds. (27:14) You remember when Barry Bonds broke in? (27:15) And he just demolished it two years later.(27:17) And the stadium would just be like a flash.
Speaker 2
(27:20) It was a big camera flash.
Speaker 1
(27:21) That was wild. (27:22) He was hitting them into the river all the time, too, out of the San Fran Park. (27:26) Bro, those guys are gnar.(27:28) Yeah. (27:28) That water’s cold. (27:30) All the kayakers are out there trying to get a ball.(27:32) In October? (27:33) Trying to get a free ball. (27:35) All right.(27:36) All right, last set on here.
Speaker 2
(27:40) One, two, three. (27:51) Come on. (27:53) Get it.
Speaker 1
(27:55) Yes, sir. (27:58) No problem. (28:06) So we’re going to save your shoulders a little bit.(28:09) Still got some volume here, though. (28:10) It’s going to be 10 each twice. (28:12) And then eight each twice.(28:14) Yeah, it’s pretty much made for isolated arm and rehab stuff. (28:18) Even if we do rows, we got to do eccentric to make it heavy enough. (29:10) Beauty.(29:11) Take about a minute between. (29:13) How’s that weight for the next set of 10? (29:14) I’ll stay there.(29:15) Yeah. (29:16) I might go up on the right. (29:17) Stay there on the left.(29:20) How are those shoulders feeling? (29:22) All right. (29:23) Seen better days.(29:24) Yeah. (29:25) But, you know, worth it.
Speaker 2
(29:29) Yeah, for sure. (29:30) That’s for darn sure. (29:31) I love the no shoes going on in here.
Speaker 1
(29:39) Oh, yeah. (29:41) I’m a big proponent of that. (29:43) How’d the season finish up for you guys?(29:45) We ended up pretty average. (29:47) Like, we started strong, but I think we had a couple wins that were, like, made us feel better than we were actually playing. (29:55) And then we had to – our season was totally a roller coaster.(30:00) Like, every couple – we had a really hard schedule in March, so we already knew that was going to be tough. (30:05) And it was. (30:06) And then we kind of ramped back up in April.(30:09) Then another tough time. (30:10) It was just like – it felt like in every two games, a little mini emotional roller coaster. (30:15) The day – it was like the day after I got – or the day I got to Houston to start OTAs.(30:20) Yeah, yeah, yeah. (30:21) Was like the day after you guys just played there. (30:23) Oh, yeah, yeah, yeah.(30:24) I was bummed. (30:24) I was like, dang. (30:25) No, it would have been – that was sick.(30:26) We got to check out your guys’ facility. (30:28) Oh, you guys came through. (30:29) Yeah, we did.(30:29) It was rad, dude. (30:32) We got to go in. (30:33) We saw the gym, the sports med area.(30:37) They showed us the outside turf and then the grass pitch. (30:41) All of our players – because we have to drive to go to our grass pitch, and we were all looking at that like, we want our field to be right next to our gym and our physio area. (30:53) Like, when you have it so centralized and we don’t have to drive anywhere or deal with parking or anything.
Speaker 2
(30:58) For real.
Speaker 1
(30:59) That’s the way to do it. (31:00) For sure. (31:04) What’s that?(31:06) Into here? (31:10) Oh, next season. (31:12) So they are – I mean, it will be a similar schedule.(31:16) So next February games will start there. (31:18) But, like, SDSU will start there in September.
Speaker 2
(31:20) Are you guys moving everything down there? (31:22) Oh, no, no, no.
Speaker 1
(31:23) We’re just playing games there. (31:24) So headquarters will still be here? (31:24) This will stay here, yeah.(31:26) And that’s just for – They build you guys a locker room? (31:28) Yeah, we get to use the football locker room.
Speaker 2
(31:30) Oh, sick.
Speaker 1
(31:30) Oh, yeah, we did. (31:31) So they – for, like, a marketing thing, they let us tour it a couple months ago. (31:35) Dude, it’s going to be sick.(31:51) It’s, like, so designed for San Diego. (31:54) There’s, like, so many different restaurants and bars and, like, VIP area. (31:59) It’s going to be like the mini version of Petco.(32:02) But it’s cool because it’s – it’ll be cool for, like, their style of college football and our rugby. (32:08) It’s not 60,000 seats where it’s all empty, you know what I mean? (32:11) Right.(32:11) The L.A. team, they play at the Coliseum, which we’ve gone to, which is sick to be on the field. (32:17) Stands are empty. (32:18) And their crowd – I don’t know why they do this.(32:20) They all sit spread out. (32:22) So when you see it on TV, it looks terrible. (32:24) It looks like no one’s there.(32:25) Even – it might be 1,000 or 2,000 people, but it looks like 200 because they’re just – Ours, like, they’re definitely getting – you know, you have the seating only to the side the TV faces where all the restaurants and bars are. (32:38) Dude, there’s a – there’s literally, like, a VIP overhang in the corner of the whole field. (32:45) You have to go up multiple flights of stairs, and then you can eat and drink and watch down on the game from, like, a 45 – yeah, dude, it’s going to be so tight.(32:56) Like, even – I have buddies who watch San Diego State football. (32:59) I was like, I want to go to a game there. (33:01) Like, I would never follow the Aztecs, but to see it live there, like, hell yeah.(33:12) So who sweats more, Scott or Jimmy? (33:16) He’s flipping over the pad already. (33:33) That was heavy.(33:35) That a boy. (33:39) So after this, we’ll just do, like, tricep rope burnout. (33:42) Perfect.(33:42) And then we’ll mix a tiny bit of neck work and a little lungs with the med ball, quick finisher. (33:48) All right. (33:50) Be thankful you weren’t here earlier for their bike thing.(33:56) I ought to smash them both in the watts. (33:58) I was going to say, the peak power, typically the biggest guys do win at that. (34:01) The 20 seconds might have been the end of you.(34:04) That’s a different story. (34:06) Yeah. (34:06) But yeah, like, we have that – our props, which are like linemen in rugby, they always can put the most juice into the bike.(34:25) There we go. (34:51) Three more. (34:58) There we go.(35:20) So we’ll do this drop set style where we’ll get, like, 10 proper weight. (35:25) I’ll drop it down, and then you’ll just burn out with a slightly lighter one. (35:29) Okay.(35:29) And we’ll just hit that three times. (35:32) We’ll do a little active neck and crawl position bridging mixed with some med ball. (35:49) And good.(35:49) Put that in the rack for a sec. (35:52) Drop it to a hundo. (35:55) And now just burn it out.(36:04) Chase some fatigue. (36:13) Couple more, couple more. (36:19) That’ll work.(36:41) How are you guys rookies looking? (36:42) Did you get them in camp earlier? (36:44) Yeah, they were good.(36:46) Now, what’s his name? (36:47) The running back from Florida is a brick shithouse, right?
Speaker 2
(36:49) Damian Pierce, dude.
Speaker 1
(36:49) Does he look like a beast or what? (36:51) Yeah, he’s strong as heck. (36:52) He looks like he’s a beast in any training world.(36:57) He’d be a freak. (36:58) He is super, super twitchy. (37:00) Yeah, yeah.
Speaker 2
(37:01) But he’s also super, super, like, powerful, too.
Speaker 1
(37:04) He’s thick, dude. (37:04) Like, what’s he, that, like, 5’9″, like, 210 build? (37:07) Yeah, he kind of reminds me of, like, older players, like, Michael Turner.(37:16) Yeah, yeah, yeah. (37:17) And Sproles a little bit. (37:19) For sure.(37:20) No, he’s bigger than Sproles. (37:21) Yeah, yeah, yeah. (37:22) But just thick and twitchy as hell.(37:24) Well, they said it was basically like a travesty. (37:26) He didn’t get more work at Florida. (37:29) A lot of people think he could be, like, a steal of the draft.(37:35) There we go. (37:38) All right, burn it out. (38:04) Beauty.(38:15) Who else did you guys get near the top of the game? (38:17) Kenyon Green. (38:17) That’s right.(38:18) Big guard, right? (38:20) Stingley. (38:21) Oh, yeah.(38:22) LSU corner. (38:23) Stud. (38:23) Freak show.(38:24) Yeah. (38:25) Big Kenyon Green. (38:26) He’s going to be a good player.(38:27) Yeah, yeah, yeah. (38:29) Oh, it’s way back. (38:31) I’m trying to, uh, John Meche.(38:33) Oh, yeah, yeah, yeah. (38:34) The badminton guy, too. (38:35) Before he got hurt.(38:36) Yeah. (38:36) He’s like your classic possession slot guy. (38:39) For sure.(38:42) Jalen Petrie. (38:43) DB from Baylor.
Speaker 2
(38:44) Oh, yeah.
Speaker 1
(38:44) Dude, he’s fast as hell, right? (38:46) He’s a stud. (38:47) I nerd out on all the draft stuff, so I know all these guys.(38:51) Some people have them. (38:52) I’m a Giants fan. (38:53) Some people thought the Giants might get him if he slips.(38:56) And you guys yanked him at the perfect spot. (38:59) Yeah, Petrie. (38:59) He’s a baller.(39:00) He had a really good OTA. (39:02) Yeah.
Speaker 2
(39:03) Yeah.
Speaker 1
(39:03) All right, last one.
Speaker 2
(39:06) One. (39:07) One. (39:09) One.
Speaker 1
(39:12) Two more. (39:14) There you go. (39:21) Last burnout.(39:22) Light him up.
Speaker 2
(39:24) What do you mean? (39:26) There you are.
Speaker 1
(39:27) Already lit. (39:27) That’s it. (39:41) Fight for a couple extra.(39:44) That a boy. (39:48) Almost there. (39:49) Almost there.(39:54) That’s why you’re recovering. (39:55) I’ll explain this. (39:55) We’re just going to rip through this twice in a row, and you’re done.(39:57) Just a little neck work and a little bit of lungs blow out with a med ball. (40:01) So I’m going to be using the pad. (40:03) You’re going to be holding a crawl position.(40:05) Okay. (40:06) And I’m just going to be giving you some random pushing on the head. (40:09) And you’re just, from any angle, you’re trying to resist against that.
Speaker 2
(40:12) Like bear claw? (40:13) Bear claw? (40:13) Or am I just going to be all- You’ll be here.
Speaker 1
(40:15) And I’ll just be using the pad on different spots. (40:18) All right. (40:18) You got a brace.(40:19) And then we’ll plop this on the ground. (40:22) You’re going to go 10 arm-only slams right into 20 fast push pulls. (40:27) So you’re not throwing it.(40:28) Just push pull. (40:29) Okay. (40:29) Fast blocking reps.(40:30) All right. (40:31) We’ll go through two rounds of that, and we’re done. (40:33) All right.(40:34) So just hold that crawl position first. (40:39) Oh, my God. (40:41) Yeah, this is going to be fun.(40:45) All right. (40:46) Just don’t allow any motion from either side. (41:01) Good.(41:03) All right. (41:03) Tall kneel.
Speaker 2
(41:04) I need it.
Speaker 1
(41:05) Okay. (41:05) So 10 slams. (41:14) And then 20 speed push pull.(41:16) Yep. (41:22) Beauty. (41:24) Give you a quick minute blow, and then we do it a second time.(41:33) Specific conditioning. (41:34) Love it. (41:35) Kind of feels like a sport.(41:37) Kind of sucks worse at times. (41:40) Necessity. (41:42) In rugby, it’s up-downs.(41:44) Just doing shitloads of extra up-downs, because you get off the floor constantly in live play, and it’s got to be second nature. (41:57) All right. (41:57) Ready?(41:58) Brace up. (42:09) Come up in the front. (42:11) Here we go.(42:12) All right. (42:12) Finish that med ball off, and we’re done. (42:24) Good.(42:24) Push pull. (42:31) Ah! (42:34) Good job.(42:34) Good shit. (42:35) My man. (42:37) All right, y’all.(42:37) That’s a wrap for today. (42:38) It was a good workout for me. (42:40) Make sure you guys get out there, get moving, get the blood pumping, and just be the best you you can be.