Episode 138. Biomechanics with JC Santana

Episode 138. Biomechanics with JC Santana

★★★★★
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Show Notes

Functional fitness trailblazer and biomechanics expert JC Santana joins Scott for a spirited conversation about biomechanics, training methodology, and the challenges of marketing real expertise in today’s fitness environment.

 

“The race is not in the gym.” – JC Santana

  • Can you do more with less? Is the question doing better in the gym, or performing better in a given activity?
  • What’s the minimum that can be done to achieve maximum results?
  • Performance metrics during a workout are [relatively] unimportant. “The race is not in the gym”.
  • Coaching takes a person to “how they want to feel” when they achieve their goal.
  • What does balance mean in practical application and what does balance training achieve?
  • Mel Siff changed JC’s thinking about balance training.
  • Base of support influences amount of force that can be generated.
  • You don’t need static balance training, unless you’re a Cirque de Soleil performer.
  • Momentum and base of support influence balance. Try riding a bicycle very slowly. It’s more difficult to stay upright.
  • Power generation is dependent on support. Fred Hatfield once used the analogy of changing a car tire by placing the jack in the sand.
  • Don’t train someone out of a natural condition, such as making a left hander a right hander.
  • JC trains unilaterally: lunges, alternating curls, etc.
  • Science should inform, not dictate. – Scott
    Science attempts to explain what we have known for many years. – JC
  • Bodybuilding training is best for building muscle.
  • Tirelessly coach the basics.

Training isn’t meant to be entertaining.” – JC

  • JC doesn’t allow cell phone use at IHP. He runs a serious ship because [IHP] has serious clientele.
  • The mechanics of a training maneuver should approximate the movement it attempts to train. JC discusses how poorly single-arm kettlebell snatches trains Olympic barbell lifts.
  • A karate master doesn’t get certified in individual kicks and punches. So why are certifications needed for specific training tools, like kettlebells, for instance?
  • Surviving in today’s world of promotion via social media doesn’t require selling out, but it does require adapting.
  • Is it better to be right, or happy? To JC, effective is happy.
  • Optimal strength is the [training load] that, when exceeded, does not result in a performance gain.
  • Scott and JC discuss reinventing themselves as they age.

 

More about JC

  • JC Santana is a Certified Strength and Conditioning Specialist with distinction (CSCS,* D) and a Fellow (FNSCA) of the National Strength and Conditioning Association (NSCA).
  • He holds bachelor’s and master’s degrees in Exercise Science from Florida Atlantic University.
  • For eight years, he was the sport-specific conditioning editor for the NSCA Journal. He has served as NSCA’s vice president, chairman of the NSCA Coaches Conference, a member of the NSCA Conference Committee, and NSCA state director for Florida.
  • His IHP certification system has certified 10,000 trainers and-counting worldwide in over 15 countries, including more than 200 Olympic coaches in China and South America.
  • His Institute of Human Performance was voted among the Top Ten Gyms in the US.
  • JC’s authored 17 books and manuals and produced over 70 DVDs. He has published more than 300 articles, many in peer-reviewed journals such as the NSCA’s Strength and Conditioning Journal.

JC’s Institute, Books and Products

Check out JC’s NEW release!

…and also

Functional Training

The Essence of Program Design

The Institute of Human Performance (voted to the Top Ten gym in the nation)

IHPU (Institute of Human Performance University)

 

Visit The IHP Pro Shop for all of JC’s educational materials, equipment, and programs

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Episode 137. 17 Must-Have Principles for Physique Transformation

Episode 137. 17 Must-Have Principles for Physique Transformation

★★★★★
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Show Notes

Scott opens up and shares his list of 17 foundational conditions and habits necessary for anyone who’s truly serious about transforming their physique.

Too many people major in minor details. Don’t focus on incidentals; principles deal with foundational topics. These following principles support a program but are not the program itself.

 

You must have…

  1. A penchant to work toward your goal with a work ethic greater than the one you have now.
  2. A will-do attitude, not a can-do attitude. Are you a doer?
  3. A sense of resilience over a sense of illusion. You’ll need to deal with challenge life throws at you.
  4. A desire for preparation.
  5. Simple mantras to recite to yourself. Example: Quitters never win and winners never quit. Find a short saying that grounds you.
  6. Ownership and responsibility for the process and the goal. Blame = B-Lame.
  7. A positive, productive, constructive attitude.
  8. Deeper dedication that extends beyond convenience. True dedication shows up when obstacles appear. Actual vs. fantasy dedication.
  9. A belief in yourself.
  10. A developed sense of pragmatism. Ignore gimmicks and claims of quick fixes. If it doesn’t feel like work, it won’t work.  Be real about what’s required to achieve your goal. If you expect a lot for yourself, expect a lot from yourself.
  11. Self-discipline as a foundation, applied daily.
  12. More humility than pride. Proverbs says pride goes before a fall. There will always be others who are better than you.
  13. A plan, including a contingency plan. Should be common sense, but common sense isn’t all that common.
  14. A healthy perspective on circumstances and on doing little things well. Doing little things well will help you do the big things right.
  15. Higher standards for the task at hand. Extraordinary achievements require extraordinary efforts.
  16. A healthy, mature approach to mistakes, including learning lessons from your mistakes.
  17. An “I want to earn it” approach, as opposed to “I want to have it”.

Go even deeper by checking Scott’s book How to Train for a Better Physique.

 

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