424: Rick Franzblau on Strength Mechanics for Athletic Optimization

Just Fly Performance Podcast

This week’s guest is Rick Franzblau, Assistant AD for Olympic Sports Performance at Clemson University. Rick has a tremendous understanding of athletic movement, both from the technology and biomechanical aspects of the human movement equation. He has worked with a wide variety of sports and athletic movement patterns and has a unique understanding of the specific demands sport requires. Sport performance has been anchored in strength training via barbells or dumbells since its inception. The addition of needed muscle mass, power production, and slow-speed injury resiliency is a key aspect of improved performance. At the same time, each added modality to the sport movement equation has a trade-off to it. Where heavy squats, presses, and deadlifts improve one’s general force production capabilities, they have the trade-off of various skeletal restrictions and compensations that may not be in an athlete’s best interest at some point. On the show today, Rick speaks on biomechanical concepts, such as skeletal compression, orientation, reciprocal motion, and pressure dynamics, and how they relate to what he sees in their on-field performance. He then goes into training concepts related to squatting, Olympic lifting, waterbag training, and more, and how strength means can become an ideal fit for an athlete’s structure and needs in their sport movement mechanics. Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games. Use the code “justfly25” for 25% off of any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com View more podcast episodes at the podcast homepage. Main Points 4:35- Sport-Specific Structural Attributes in Athletes 11:03- Tailoring Sprint Variations for Optimal Performance 20:16- Enhancing Athletic Performance through Internal Rotation 24:39- Optimizing Athletic Performance through Body Mechanics 38:05- Enhancing Athlete Performance with Water Resistance 48:44- Enhancing Performance Through Relative Motion Training 57:47- Anterior Pelvic Orientation Impact on Athletes 1:03:16- Pelvic Pressure and Box Squat Performance 1:06:54- Late Bias Development in Single Leg Position 1:13:57- Targeting Weaknesses for Effective Strength Training 1:16:18- Pelvic Pressurization for Enhanced Weightlifting Performance 1:17:26- Seated Squat Jump for Targeted Strength Quotes (8:50) "There are no solutions. There are only trade offs."(Bill Hartman) - Rick Franzblau (19:31) "It's just understanding, like, there can be more low-hanging fruit in terms of trying to achieve a shape that will help you either with power production or distributing load a little bit more evenly." - Rick Franzblau (33:56) "That is something to be careful of, too. Is like, oftentimes people look at the example of the best in the world and the adaptations that they developed, but the other million people that try to do it that way, they broke along the way in the process." - Rick Franzblau (38:24) "Player development is not matching the hardware with the software." - Rick Franzblau (52:38) "Everything is just kind of dumping forward because of the shapes that they've created." - Rick Franzblau (1:00:39) “So because they're not going to have the ability to descend that anterior (pelvic) outlet. So you work foam, rolling techniques, stuff like that, to reduce some of the areas of the muscle, the muscles that are holding the anterior orientation. If it's bow legged representation, you may have to, you know, be very specific of that in terms of undoing some of the muscle tensions and all that. But then eventually you may be working to like a. A really high box squat at first.