Chris Martin - Minor League S&C Coordinator Houston Astros

Welcome to the Coach U Podcast, where today's episode features an in-depth conversation with Chris Martin, Coordinator of Minor League Strength and Conditioning for the Houston Astros. Join Coach U and Chris as they delve into the world of sports performance, rehab, and strength training in baseball.

In this episode, Chris shares valuable insights on the use of caffeine for performance enhancement and its impact on sleep, the benefits of various supplements, and the importance of high-quality, third-party tested products in unregulated markets.

You will gain insider knowledge on player rehabilitation, training, and recovery practices, as Chris discusses the collaboration and communication within the rehab team and the implementation of velocity-based training VBT techniques.

You'll learn about the crucial role of tailored training for pitchers, the complexity of arm care, and the programming principles for athletes. Chris also sheds light on personal development, goal setting, and the value of networking and gaining as many coaching repetitions as possible.

So, whether you're an athlete, coach, or fitness enthusiast, this episode offers valuable lessons and expert tips from Chris Martin, providing a comprehensive view of strength and conditioning in the world of baseball.

00:00 Rehab experience led to sports medicine career.
03:37 Internship led to full-time strength coaching job.
09:53 Team helps with mental health and rehab.
13:02 Rehab process depends on injury type, principles.
15:02 Increasing exit velocity is crucial for baseball.
18:44 Pitching coach and rehab coach understand biomechanics.
21:41 Reduce post-pitch exercises to aid recovery.
24:23 Ice bath for recovery, prioritize sleep.
27:46 Caffeine benefits aerobic, uncertain for anaerobic performance.
30:46 Multivitamins helpful, but some supplements overhyped.
35:07 Adaptation first, exercise second - mindset shift.
39:04 Baseball pitching requires robust aerobic energy system.
43:46 Autoregulation key in lifting for speed adaptation.
45:40 Adapting bar speed for different exercises.
50:28 Consistent routine and discipline are keys to success.
52:03 Network with coaches, reach out on social media.
56:07 Active on Twitter and Instagram, follow for content.

YOUTUBE RECORDING

Episode Transcript

Chris Martin (00:18):
Hey, what's up?
Everybody?
Welcome to the coach you podcastI'm your host coach you and
we're welcoming in today chrismartin Who's the houston astro
strength and conditioning rehabcoordinator chris?
Thanks for joining us todayAbsolutely.
Always a pleasure.
Thanks for having me.
Absolutely, man.
So before we actually get intothe nitty gritty, I had an idea
this morning.
I just told you about it.
I had this thing called theimpact deck and in it, there are

(00:39):
affirmations, actions, orreflections.
And so I'm just going to drawone for you.
I got a reflection.
So let's see in what area ofyour life.
Are you playing too small andhow can you expand this comfort
zone?
I would say financially.
You know, I'm pretty well versedin personal finance type stuff,

(01:00):
but long term have some biggoals.
And my girlfriend and I havebeen interested in getting into
real estate investing, kind ofon the side of what we do in our
day jobs.
So that's in the works.
It's scary as hell.
I'm sure it's going to be a lotof work.
It's going to be a lot oflearning, but we're both excited
to jump in and, you know,hopefully get that thing off the

(01:22):
ground and no down the road,scale it and, and have some,
some nice income and on theside.
And I don't know, maybe one daydo it full time, but that's.
A possibility, but, somethingwe're, we're looking into.
You said it, you know, like it'sscary.
And I think like those are thethings that we should be running
after.
There's a reason it's scary,right?
Because it's like something youhave to overcome or you got to

(01:44):
face and try.
You've probably tackled a lot ofchallenges in the strength
conditioning world to get to theposition you're in now, right?
I mean you you've done a lot ofinternships You are now working
with the Houston Astros andyou're out in West Palm Beach.
You said correct So I work outof our spring training complex.
So we have our, our, one of our,our now our only rookie ball
team plays out of here and we doour longterm rehabs out of here.

(02:07):
So anybody from our, our majorleague team that comes down or
any of our affiliates longtermstuff, they'll come here, rehab,
and then we'll send them back towhere they came from.
Nice.
Nice, man.
So let's talk to me about howyou've gotten to the position
you are in now.
Obviously you, you've gonethrough.
different experiences that havehelped you get to this point.
So can you give me some examplesof those?

(02:29):
Yeah.
So background, I've playedbaseball growing up.
It was my only sport in highschool, played in college at
Kent state university up inOhio.
I was an exercise physiologymajor and.
I kind of picked that because Iknew it was something I would be
interested in, but didn't havean end goal in mind a bunch of
different things floated throughmy head throughout my first
couple of years.
I stuck with it.

(02:49):
I figured out I'll figure out acareer out of this.
Had some injuries myself.
So I got exposed to, you know,the rehab side, the physical
therapy side, did all that a fewtimes.
It wasn't exactly for me, but Iwanted to be in the sports
world.
And the more I was around ourperformance team in college and
our strength coach and stufflike that it kind of really

(03:11):
started to spark my interest.
Ended up after my senior year,before my fifth year, that
summer I didn't play.
I actually did an internship.
up at Cressy Sports Performancein Massachusetts.
So did that went back, finishedup my fifth year and by, I mean,
I guess, luck of the draw alittle bit.
Got a linked in message from ourdirector of sports medicine and

(03:34):
performance at the time, BillFurcus.
He had seen the Cressyinternship on my resume.
I had also done Another smallinternship at a local gym near
me back home.
And so I talked to him on thephone, was actually going to a
conference later that week.
And our farm director at thetime, Pete Putilla, who's now

(03:56):
the GM of the San FranciscoGiants, was scheduled to be at
that same conference.
So, two days after that LinkedInmessage I met Pete.
We had lunch, had, you know, agood conversation.
Ended up going through a seriesof phone interviews with several
staff members the Astros.
In the performance side, themedical side, the sports science
side, and After about a month,month and a half later, ended up

(04:18):
with an offer for anapprenticeship to come down
after I finished that season myfifth year.
So we lost at our conferencetournament, packed up, drove
down to West Palm beach and wasa strength and conditioning
apprentice for that firstseason.
Working with our SEL team.
So got brought on full timeafter that.

(04:39):
I did about a year and a halfwith the FCL team, got promoted
into the Rehab S& C Coordinatorrole so now I'm a little bit
over two years in this role now.
Nice.
Tell me about the role, likewhat does a day to day look like
for you?
Yeah, so they're prettystandard.
I don't want to say we havethings on autopilot, but we have
a pretty good flow with ourrehab team now, so it's me, our

(05:03):
rehab coordinator, who's a PT,AT, and we have a rehab pitching
coach, and then one of the SELcoaches helps out with our
position players, so we are on amorning schedule here in a
complex league, so we'll show uparound 6.
30, 7 a.
m., players will start rollingin around 7.
30, 8 to the training room,They'll do their treatment come
out with me, we'll do theirbaseball work, so I'll stretch

(05:26):
them, help the pitchers out withtheir throwing program.
I was a pitcher, so I love tohop in and play catch whenever I
can.
Oh man, gotta pick your brain onsome pitching stuff, for sure.
I wouldn't say I'm an expert onthe pitching side.
I think, I like to think I knowa decent amount but I, I, I do
leave the, the pitching specificstuff to our pitching coach, but
we're always collaborating.

(05:48):
I want to know about themovements, like the stuff that
you use, you know, that's we'll,we'll talk more about that
stuff.
We can chat about for sure.
And then guys will go do theirbaseball work.
So position players will hit,throw defense, whatever it might
be.
Pitchers will do their throwing.
We'll do our conditioning orspeed work that we have for the
day while we're outside.
We'll knock that out.
We'll come in.

(06:08):
We'll do our lifts and guys areusually in the rehab group.
If they're not playing in gamesdown here, they're usually done
by about noon, 1 o'clock, sothey'll, they'll get changed,
get out of here.
And then, you know, just kind ofadministrative work.
Programming stuff takes up alittle bit of the afternoon.
Nice.
Nice.
So, there has to be, I'massuming, a lot of

(06:29):
communication.
You guys have a system that'sdown.
You guys seem to have a flow toit.
What kind of communication isgoing on between you and the
rehab coordinator?
Yeah, so, he sits at the deskright next to me.
The rehab pitching coach sitsright behind me.
We are in constant communicationwhether it's something as simple
as what does this guy havetoday?
Or maybe this guy is progressingor not progressing as well as we

(06:52):
had hoped.
And we can make modifications onthe fly to their programming or
their plans for the day.
We have a really, really, reallygood sports science team here
down in West Palm Beach, too.
So we have two sports scientistswho they help out with both us.
And across the organization.
But those guys were in constantcommunication to whether we're

(07:12):
doing performance testing orresiliency monitoring, whatever
it might be those guys are aretaking the data that we're
collecting on a daily basis.
They're turning it around reallyquickly, making it actionable
for us, which is the mostimportant part of the data
collection process.
And then we're able to turn thataround and show the athletes
their own data, show their,their progressions or

(07:35):
regressions, whatever it is.
And it helps us explain to theathlete, why are we doing what
we're doing?
Because if we can't give them awhy that we shouldn't be doing
it in the first place.
And it helps drive a lot of buyin and, you know, I think, like
you said, we have a really, wehave a really good staff here
some good processes in place tohelp do all that.

(07:56):
Nice.
When it comes to the metrics andthe numbers, the things that you
guys are going over with yourguys to kind of give them an
idea of where they are.
Are you, are you saying like,Hey, this is where this week you
were, you know, this is whereyou were at your best.
And here are your metrics fromthat week.
Maybe we kind of keep thingssimilar or is it more like we're
just comparing and this is yourbaseline.
We, maybe you're a little tiredtoday.
Maybe you're a little bit maybeyou're ready to go a little

(08:18):
harder today.
How do you guys use thosenumbers?
Yeah, so there's a ton ofexamples.
I guess in terms of fatiguemonitoring you know, we're
looking at force plate numbersonce or twice a week when these
guys are jumping on the forceplates.
We're using driveline pulse forthrowing programs making sure
guys workload is not too high ortoo low.

(08:40):
So we're, we're measuring dailyworkload AC ratio.
And and then in the case of, youknow, say a guy breaks his hand,
maybe we're measuring his gripstrength every other day or
every three days or once a weekas he's returning to show him.
Hey, you are progressing.
Sometimes it's good just to showthem.
Hey, you're on the right track.
Even though sometimes these dayscan kind of blend together in

(09:03):
this process can get long andboring at times.
And it helps them know thatthey're on the right, the right
track.
They're on the right course.
And they're progressing in atimely manner.
It's like seeing that 1 percentbetter every day thing.
I mean, it's hard to, whenyou're in the middle, this is
one of my questions.
This is a perfect segue to talkabout some injuries and kind of
the psyche.

(09:24):
You know, maybe this is what youcan do to help is to see, help
with the metrics and like, andlet them see, Hey, you're,
you're improving every singleday.
How, how can this help withinjuries and dealing with them?
Because it's tough, you know,like these guys are, this is
their, this is what they do fora living.
This is what they, they breathe.
So how do you guys help themthrough injuries?

(09:44):
What are some of the things thatyou guys talk to them about?
What are some of the things thatyou guys program for them?
Obviously, I know that'scontextual, but just kind of one
of the process of dealing withthat.
So to start off, we have amental health and performance
team that works down here aswell.
So another sub department of oursports medicine and performance
department.
And we have one guy full timedown here and our head of mental

(10:07):
health and performance.
She kind of roves and she's,she's around from time to time.
So those guys are, they'rereally critical in one, helping
players with their, with theirmental health.
That's first and foremost.
The, the rehab process is reallydifficult.
I've done a few long onesmyself, and it's inevitable at
some point, you're going toquestion, am I ever going to be

(10:28):
the same again?
You know, do I have what ittakes to play at this level and
keep going?
So that, that inevitably seemsto come up at any point and
they're there to help talk tothose guys.
And those conversations areusually confidential unless the
player, you know, tells them,Hey, let everybody know what we
just talked about.
bUt on our end, like you said,we can show them their progress

(10:50):
and a lot of guys get caught upin their, their ceiling or their
peak value.
So we might have a guy who'scoming back from Tommy John who
is stuck at 92 miles an hour andhe used to throw 95 and maybe
for three or four weeks he'sbeen stuck at this 92 number and
can't bump it up to 93.
And again, these are typicallyin bullpen sessions.

(11:11):
And so the first thing I, youknow, we tell them is.
We're not in game.
You don't have that adrenalinerush.
It's okay.
But we also, we can look forother areas of growth, so maybe
they're not busting through anew velocity PR every week, but
maybe their floor is coming up.
Maybe throwing 85, 86 in theirthrowing program is a lot more

(11:31):
effortless than it was a monthor two months ago, where that
was, that was their peak.
And that, and so we can use alot of this data and information
to show them, hey, you are, youare on the right track, like I
said before.
And it's not always.
Your best, but sometimes likeyour sub optimal performances
are getting better, which ishuge, especially in a sport like

(11:54):
baseball, where in the minorleagues, you're playing maybe
140 games a year.
Big leagues are playing 162games a year.
Nobody is 100 percent for all ofthose and who can operate at 90
percent for the longest and whocan operate the best at 90
percent usually is a bigdeterminant of who has success
in this game.
And so showing them things likethat can go a long way during

(12:16):
the rehab process.
Yeah.
I was just thinking aboutinjuries and like the, the
comeback from it, like findingyour new 100 percent or whatever
that is, and trying to stay nearthat.
So like, what, how do you tellthe line?
We're just trying to get ourbodies to respond better.
But like you said, it's hard tothink, Will I ever be the same
again?
Because that's, that's, that'stough as a mover, as an athlete,

(12:39):
like I've been through it,you've been through it, you
know, it's not a fun process.
So how do you then as a coachand on the training side toe the
line of, all right, well, we'regoing to get you to train just
below that 100%.
How often do you need to get to100%?
Are you just using that as likea KPI, your indicator as your
base?
How do you view that when you'restarting to work with somebody?

(13:02):
I think it depends first on howlong is this injury, like, is
this rehab process going totake?
Is this a 12 to 16 month TommyJohn, where we're really
starting from the ground once westart to throw again?
And you know, we're reallybuilding the foundation and
starting over, or is this athree week hamstring?
And I think just using soundprinciples of physiology.

(13:29):
Goes a long way with this kindof stuff.
So my overarching kind ofstrength and conditioning
philosophy in the rehab space iswe're just going to deconstruct.
The time energy demands of thesport.
And then when you have thecontext of rehab, we're gonna do
that, but we're gonna be mindfulof any contraindications along
the way.
But we're gonna, we're gonnafollow principles like

(13:52):
progressive overload.
We're going to follow some sortof periodization early on.
Maybe it's a true linearperiodization where volume,
load, intensity, any, whateveryou metric you want to pick.
Maybe we're increasing thatdaily or weekly, or maybe we get
further along and things gethigher intensity and we're
closer to that true hundredpercent.

(14:12):
Well, okay.
Now we need to start undulating.
We need to have high intentdays, high stress days.
Whether that's lifting, running,throwing, we need to have lower
days where guys can recover andoverall, we should see that
periodization and that totaltotal load that they're taking
on increase over time.
But on a day to day basis, we'rereally going to undulate and
vary that to make sure we're notjust beating guys into the

(14:35):
ground.
And that we're not, you know,putting guys at risk for re
injury.
I love it.
So then when it comes toprogramming for pitchers, what
are some of the big buckets thatyou want to see filled in the
training, in the training world?
Oh, for pitchers specifically,position players is so much

(14:56):
easier.
Why is that?
I want to hear you.
Why, why is that?
The data is pretty clear that.
So increase exit velocity, whichis a pretty important KPI for
position players.
And if you can't hit the ballhard, you're not going to last
too long in professionalbaseball unless you have some

(15:16):
exceptional other tools, skillslike speed or defense.
Typically, defensive stars canstill hit a little bit at the
major league level, and theydon't get by.
With a really underwhelming bat.
So more or less you can turn aguy into a physical specimen and
he should have some success.

(15:37):
For pitchers, there's a lot moregray area, so I think anybody
can envision the guys that arebig, strong, you know, the units
who are 65 to 30 and throw 95.
And a lot of athletes aspire tobe like them and they should,
but there are also pitchers whoare six foot, 165 pounds soaking

(15:58):
wet who throw 95 and pitching isso much more individual because
of the sequencing of thedelivery, the interplay of the
ground reaction forces.
Whether that's on their rear legin terms of creating momentum,
creating force, or it's on theirfront leg in terms of creating a
really quick impulse.

(16:19):
upon foot strike.
And then you also have to beefficient all the way up the
chain.
The pelvis has to rotate beforethe torso.
You have to be able to hold sometension across your core.
Arm path is going to play a bigrole in that.
And that that's kind of up toour pitching coach.
So we're always chasing strengthand power with our pictures.

(16:43):
But maybe one guy is reallystrong and can produce a lot of
power because he produces highforces, but maybe he throws 88
because he can't access thatquickly.
And so I might go program hisprogram might be really focused
on, on gaining some elasticity.

(17:04):
Whether that's in the upperbody, lower body, across the
core.
I'm going to attack all ofthose.
What are some things, can yougive me some examples of some
things you would use for thatguy?
Yeah.
I mean, we could do a single legdrop jump, um, in terms of a
really elastic upper or lowerbody plyometric could be single
leg could be bilateral in termsof upper body.

(17:27):
I love plyometric pushups, bandassisted.
I love.
throw variations where, but notone where it's just a med med
ball slam or a med ball shotput, we've got to tap into that
stretch shortening cycle.
So we'll have guys do likeoverhead catch slams, right?
We'll have guys do shot throwsthat we throw to them.

(17:48):
And it forces that pec, youknow, the pec tendons.
Everything in the shoulder tocontract really quickly, utilize
that stretch shortening cycleand we can try and elicit some
both lower body and upper bodyelasticity versus there are
other guys who are prettystraightforward where it's okay,
you're six foot one hundredsixty pounds.

(18:10):
We just need to add some mass toyou and that might help that
that size and strength mighthelp your performance in terms
of velocity, but it also mightjust help your resiliency and
lower your risk of injury.
If you've got more muscle massto take on some of that load
throughout the throughout thedelivery.
Nice.
Yeah, I love hearing thebreakdowns of the different
kinds.
It's just as a coach, youobviously it's like you guys You

(18:33):
see so many different kinds ofbodies come in.
You see so many different kindsof just the movement patterns,
the efficiency coordination,like all of these things.
And you have to take it intoaccount.
So it's cool to hear yourprocess on that.
Yeah, and another thing that'skind of cool is our pitching
coach, a rehab pitching coach.
I think his masters is in Thanksfor having me.
biomechanics or something alongthose lines.

(18:54):
So he really understands humanmovement pretty well.
And we both do a good job ofspeaking each other's language.
So when he says so and so needsto work on his lead leg block,
okay.
I know what I can give him inthe gym to go help that.
Or maybe I, even I noticedsomething in a guy's throwing
program, like.
Hey, when this guy's front leghits the ground, it kind of just

(19:15):
like it melts.
It's like mushy.
Like, do you see that too?
And do you think this issomething we need to work on?
Is this a low hanging fruit?
So that constant back and forthfor us can also help tailor a
prep program that a guy can dodaily or, you know, exercise
selection within his liftingprogram, what is arm care?

(19:37):
That's a loaded question.
It's not just doing dumbbellexternal rotations or cable
external rotations and all thatkind of stuff.
Arm care is, is holistic.
It's big compound movements.
We press, our pitchers benchpress.
When you throw a baseball, youget into very high degrees of

(19:58):
horizontal abduction.
Doing bench press on the flooror with a pad on your chest
doesn't train that range ofmotion that you get into every
single time you throw abaseball.
It's heavy pulls, it's fastpulls, it's fast pressing, it's
heavy pressing, it's chestflies, it's all of those in
terms of exercise selection.
But it's also it's how do yourecover?

(20:20):
What do you do after yourouting?
What does your nutrition looklike after your outing?
What does your sleep look likethat night?
Are you going out?
Oh, I pitched today, so I'mgood.
I can go crush 10 beers.
Well, now you're, you're notgoing to sleep.
Well, your nutrition is probablynot going to be very good that
night.
And you're shooting yourrecovery in the foot from, from
the get go.
So it's very, very holistic interms of.

(20:41):
arm care as a general thing, butit's so much more than than
general arm care exercises thatare designed to that are
designed to isolate the rotatorcuff or other muscles in the
shoulder.
So it's That's a loadedquestion, but that's the best
answer I can give.
No, it's good.
I mean, I think the holisticapproach, it makes the most

(21:02):
sense to me too, because there'sso many things happening during
that throw and, or just in thataction itself.
So you want it to be powerful,strong, you need mobility, you
need elasticity.
There's a lot of differentaspects of it.
So it's.
When you train it, that's what Iwas just curious.
It's like, you know, like yousaid, there's so many throwing
programs out there that are armcare, but that arm care is

(21:24):
general.
Everyone's going to bedifferent.
So if you have somebody who'shyper mobile could be different,
right?
You have somebody who's like yousaid, you have the guy who's 1
60 versus the guys to, you know,to 25 to 30.
Like you're, you're, it's a bigdifference of what kind of care
their arms getting right?
100%.
It's funny too, because In thesport of baseball in general for

(21:46):
decades, guys have done after,you know, after you pitch, you
come into the training room andyou might do some shoulder
manuals, or that's when you hita lot of those arm care
exercises.
But recently I've kind of triedto peel that back and really
think about what's going onthere, because if you just
pitched.
You just shredded the muscles inyour shoulder, your forearm,

(22:09):
everything.
Those muscles are damaged, ascan be.
And I don't necessarily knowthat it's the best strategy to
go and then do more exercise.
Instead of just, like, let's tryand really flip on the
parasympathetic nervous system.
And let's try and shut down ouractivity and kickstart and
jumpstart that.

(22:30):
recovery process instead ofdoing stuff that could
potentially just induce moremuscle damage.
And it's going to make it harderto recover longterm.
I don't have any data sayingthat that's a hundred percent
true, but anecdotally it's kindof where my mind's been shifting
in the past few months.
I do.
It's funny.
Cause I think the same thing.
Cause like, I've seen so manypictures come through our system

(22:51):
and our program now, andeveryone's different.
And I think it really isdependent on a lot of things.
So we use a lot of the readinessscores.
I've been implementing that now.
Like, Hey, where are you rightnow?
Because you really need to checkin with yourself.
And if something hurts orsomething's bugging you, that's
an indication from your bodytelling you something, right?
It doesn't mean we need to freakout or throw the alarm system
on, but we just need to be awareof it and then pay attention to

(23:12):
that.
What are three of your favoritepost throw, let's say somebody
does need, they're sore, they'repretty sore, they're beat up.
We're not going to give themmore, you know, shoulder
external rotations, drops,dumbbells, isos, whatever,
whatever you want to use.
We're not going to go thatroute.
We're going to go more of theparasympathetic.
What are three of your favoritethings that they can add into
their routine for some recovery?

(23:34):
First thing is gonna be, what'syour nutrition like immediately
following that outing?
If I go do a heavy lift, whatare you gonna tell me?
Get some carbs, get a leanprotein or maybe some protein
powder, go make a shake.
Okay, we should probably bedoing that.
And we should also probably bechecking, checking off the
hydration box.
So, our guys, our nutritionistswill have guys do pre and post

(23:56):
activity weigh ins.
And we'll give them a fluidintake recommendation based on
how much fluid they lost in thatactivity.
I think that's huge too, becausethat hydration is also going to
play a huge part in therecovery.
So, first one is, what does yournutrition look like immediately?
Following that outing in thehour or two hours following if

(24:17):
it's over the course of aprofessional season and recovery
is really the main goal.
I'll tell a guy, go ice bath forfive or 10 minutes.
And that's just a reallypowerful way.
If you getting cold water neckdown for 5 to 10 minutes to
stimulate an anti inflammatoryresponse throughout the body.

(24:38):
nOw if it's in the offseason andguys are sore and beat up a
little bit, I'm going to tellthem to, to embrace that because
that's where your body is goingto recover better and make those
quote unquote gains.
But in season, if being fresh isthe, is the priority, I'll tell
them hop in the ice bath.
oTher than that.
I'm going to try and tell themto sleep like a baby that night.

(25:01):
So I forget who told me this,but it was a very simple
recommendation for athletes, andthat's to be in bed, lights out,
trying to go to sleep, ten hoursbefore you're supposed to wake
up.
I think, you know, sleep is alsoone of those individual things,
but the more you can get of it,the better you're going to be
physically.
And a lot of people will go tobed, get in bed, shut off their,

(25:24):
shut off the lights eight hoursand they tell themselves, well,
I slept for eight hours.
No, you didn't.
You slept for maybe seven, sevenand a half.
So I tell guys in bed, lightsoff, trying to go to sleep 10
hours before you wake up.
And a lot of them respond reallywell to that.
I like it.
Simple, easy to follow.

(25:45):
Yeah.
That's what most people need.
For these guys.
Yeah, I don't try and reinventthe wheel.
Give them one or two things thatthey can take away.
So get an ice bath for five toten minutes.
It's pretty straightforward.
We have a clock in there.
You look at it and you justembrace the suck while it's in
there because it's not exactlythe most fun thing to do.
But along that sleep point, I'lljust make one other point that
sleep hygiene is reallyimportant too.

(26:07):
So I, if guys want to talk moreabout it, you know, we'll make
recommendations to them sleep ina dark room.
Try and keep an alarm clock outof there if you, if it makes too
much light, if there's too muchlight, get blackout curtains,
sleep cool at 68 degrees,roughly really try and maintain
a schedule, a sleep schedulethat's consistent.

(26:27):
So wake up, go to bed at thesame time every day and get your
circadian circadian rhythm.
Right?
So a lot of these things arethings that we preach on a
deeper level to guys that theywant to have that conversation.
but on surface level, get in bed10 hours before you're trying to
wake up.
I like it.
Am I correct?
And did you do, I thought when Iwas reading on some of your

(26:48):
profiles, you did a study oncaffeine that was in college.
We actually, we wrote that studyout.
Got it approved through our IRBin grad school, but the study
never actually happened.
We ended up not being allowed touse players from the team that
we were trying to pull from.
So we ran into a massiveroadblock there and that study

(27:10):
didn't end up getting off theground.
I'm assuming, you know, a fairamount of about caffeine though.
Yeah, I've done, I've done mydigging into it.
And in college was really intolooking into supplements in
general and what does what andwhat's, what's worth the hype,
what's garbage and try to kindof filter that out myself.
So let's talk about that too.

(27:30):
Then with, you know, recoverycan be helpful with some
supplementation and, you know,caffeine can be helpful as an
aid, but it can also be hurtfulif we have too much of it.
So talk to me about some of yourfavorite supplements and let's
start with caffeine as.
An aid.
And if we have too much of it,what, what, what's the side
effect?
Yeah.
So as an aid, generally I'll saythe research shows that it's

(27:51):
great for aerobic performance inthat three to six milligram per
kilogram of body weight.
In terms of anaerobic poweroutput performance, the research
is a little bit more mixed.
You'll see some stuff that says,yes, it does improve
performance.
You'll see others that say, no,it doesn't.
Not really.
Anything is going to say itharms your performance.
But I think the big caveat witha lot of this is when they're

(28:13):
supplementing the caffeine anddoing these trials to see if it
doesn't improve performance, thepeople that are consuming it are
not typically habitual caffeineusers.
So, if you take 300 milligramsof caffeine every single day,
whether it's an energy drink orpre workout, you really might
not be getting much of an effectbecause your body.

(28:34):
Has created that tolerance toit.
Right, right.
So if you are going to use ittruly to improve performance The
best times are going to be onyour most intense training
sessions or pre competition Butthen like you said on the flip
side there can be negative usesCaffeine can be addictive And

(28:56):
there are, you know, there arepeople who consumed 600 to 1000
milligrams very easily in a daywithout really even realizing
it.
They drink coffee and then maybethey have a pre workout and then
maybe they have a soda withcaffeine in it.
And all of a sudden, that, thatstarts to add up.
And, and if you have too muchand it's too late in the day, it
can start to, to negativelyimpact your sleep cycle.

(29:18):
So, obviously, the best we cantry to to, to limit that to
morning, early afternoon atlatest, which is, is tough in
the baseball world.
Thank you.
We'll have relievers crushingRed Bulls at 9 p.
m.
before they go pitch at 930, 945which I can't say is the best
thing for sleep because a lot ofthem get really, really jacked

(29:40):
up and, and then really have totry and calm their nervous
system down to get to sleep atnight.
And the caffeine certainlydoesn't help that.
It's like the, the bro iest ofbro things ever.
It's so great.
Oh yeah.
It's like the traditional video.
You'll see a guy.
Crush a can of Red Bull, crushit on his head and then run out
of the bullpen or something likethat.
Start sprints of the mound.

(30:01):
Oh, so good.
SO let's talk some, some moresupplements.
What are some of your winnersand what are some of the things
that are overhyped?
Whey protein is a classic.
It's a staple that, I mean, interms of if you struggle to hit
your, your daily protein intake,it's very easy.
It's very portable.
So that's, that's a staplecreatine, monohydrate.

(30:23):
Probably the most researchsupplement out there.
It's safe.
It's effective.
People who tell you need tocycle it don't know what they're
talking about.
So we, we try and push creatinemonohydrate to our players.
They all have whey proteinavailable to them.
Omega threes can be prettydecent at reducing inflammation,
especially just for generalhealth.

(30:44):
Mm-Hmm, We'll also give playersthey have access to
multivitamins and vitamin Dsupplements.
Multivitamins are.
A lot of it's just expensivepee, but if it can help fill a
gap in your nutrition thatyou're, you're not hitting, then
there's really no harm if you,if you're taking a general

(31:04):
multivitamin, you're not goingto run into vitamin toxicity of
any, at any levels.
In terms of overhyped, prettymuch everything that everything
else that you can put in a prepre workout.
I know everyone loves to take itfor beta alanine and beta
alanine.
is a very effective supplementin and of itself.

(31:26):
Most of our guys pre workout andthink that the tingles, the
paresthesia that they feel fromthe beta alanine is the effect.
And that's actually just aharmless side effect.
What they don't know is that itworks as a lactic acid buffer
during really high intensityexercise, which as baseball
players, we don't typically getinto that problem.
that zone.

(31:47):
This isn't crossfit or somethinglike that.
And additionally, with betaalanine, a lot of people don't
understand that it's, it workssimilar to creatine where you
have to you have to saturate themuscle with it.
And so it's a supplement thatyou have to take daily like
creatine.
You don't take it right beforeyour workout to get the effect.

(32:07):
So great supplement when usedcorrectly.
I rarely see it used correctlytrying to think we, we try, we
try here just to give guysstuff, simple things that we
know are effective.
So trying to rack my brain onother ones, but a lot of those
ingredients and proprietaryblends that you're going to find
in pre workouts.

(32:28):
Are, are going to be either noteffective or potentially harmful
depending on the dose.
Yep.
And most of it is not tested orregulated or at least third
party tested.
And I think there have beenstudies that have come out.
I can't, I don't know where theyare at this point, but you know,

(32:48):
found lead and protein powders.
And so you got to really be surethat you're getting high quality
supplements as well.
Yeah.
And that's.
Luckily here Major LeagueBaseball, it, everything has to
be NSF for Sport certified.
So anything that we provide toour athletes has to, has to have
the NSF for Sport logo.
So luckily they, they do testingfor banned substances, but they

(33:11):
also do heavy metal testing andthings like that.
So everything is clean and that,that our guys are getting, which
is good.
But yeah, anything like you goto a GNC or vitamin shop and you
buy something off the rack withno third party testing and you
don't really know what you'regoing to get because it's so
unregulated.
Yeah.
Yeah.

(33:31):
You got to be able to read thelabels.
Do you research?
And you know, there's, there'stons of research you can find
online.
Absolutely.
You can find some stuff tellingyou which brands are going to be
the best.
Yeah.
Tell me about working over atCressy sports performance.
How was that internship?
How was that that time there?
That was great.
It was really my first realexperience hands on coaching

(33:52):
athletes and as an intern there,you get a lot of reps doing it.
So you know, I, at the beginningof that, you know, go back to
our point earlier, I was, I wasscared because I was like, man,
I don't know if I really knowwhat I'm doing here.
And I probably didn't.
My exposure to strength andconditioning at the time was
mostly what I had done myself asan athlete.

(34:14):
So learning from the staff therewas great in terms of picking
their brains on programming orevaluations that they do, but
also just getting on the floorand spending hours and watching
people deadlift or squat or doany, pick your exercise and
coaching the technique andunderstanding what's good and

(34:35):
what's not good and what aresome progressions and
regressions that we can givesomebody on the fly.
Those three months that I spentthere really, really helped me
with that.
And I walked out a lot moreconfident in my ability to, you
could have put me anywhere and Iwould have felt like, okay, I
can at least coach this session.
Yeah.
Yeah.
Did you, what are some of the,what are some of your.

(34:55):
Biggest learning lessons withprogramming and I know obviously
things are contextual to thesituation But just generally
what what have you learned aboutprogramming over the years?
That's a that's a tough one Iwould say That rarely if ever is
anything a one size fits all andrarely if ever is there one

(35:21):
Solution to a problem.
They, you know, they say there'sa thousand ways to skin a cat
and that's true.
So what I think the biggestmindset shift that I have had
over my career and it's reallylike one of my core principles
as a coach now is my firstquestion.
If I'm programming for somebody,what's the adaptation I'm trying
to get?
I think too many coaches ingeneral, but more so young

(35:45):
coaches, they, they have this,they try and pick the exercise.
And then fit that to theiradaptation, which is backwards.
Because if I want to say build,you know, upper body pressing
strength, okay, I can now gochoose, then I'll further dive
horizontal, vertical press,something in between, like a

(36:06):
landmine.
But I can choose, I can chooseany sort of exercise.
Under the sun there.
And once I know my adaptation,then it's, it's very easy.
And then that's fun.
Cause then you can get creativeand you can try new things and
say, does this work?
Does this not work?
So that's probably my biggestthing I've learned is, is.
Find your adaptation that you'retrying to elicit and work

(36:27):
backwards from there.
Don't just have a toolbox fullof random exercises and piece
them together and say, well,here's a good upper body workout
or here's a good full bodyworkout or whatever it might be.
I love experimenting withmovement.
You know, sometimes I'll justgrab a tool and I'll just start
moving and just seeing kind of,all right, I played multiple
sports.
I know what multiple sports aregoing to feel like.

(36:48):
So it's, I love being able tosay like, all right, well this
would work for this.
Right now, I'm specificallyworking with a lot of baseball
guys, so I see a lot of splitstand stuff and I'll just kind
of mess around with differenttools.
I love seeing what works, whatdoesn't answering the why.
How could I use this?
Who would this be for?
So how do you like toexperiment?
What process?
What thought process do you gothrough when you're
experimenting with movement?

(37:10):
A lot of it's very on the fly.
So in my own training right now,In terms of, uh, I guess both in
terms of energy systems and interms of just lifting.
I don't follow a specificprogram.
I kind of get in there and, andI know what my general goal for
the day for myself is.
So maybe I'm doing a lower bodystrength day, but maybe I'll try

(37:32):
a different variation of adeadlift that I haven't tried.
Or maybe I'll try any sort ofexercise that I'm like, Oh,
maybe there's some, maybe thiswill have some transfer and I go
try it.
And maybe I'll try it again.
And I feel like, yes, no, maybeI'll have the athletes try it,
see what they think.
So I'll do that.
I'm currently training for ahalf marathon myself, just

(37:55):
because I used to hate runningand kind of got into doing more
aerobic work this year.
I picked a half marathon becauseit's challenging.
It's not easy.
And that has opened me up to alot of different ideas in terms
of energy system development interms of like another recent

(38:16):
shift I've had is that I don'tthink running poles is actually
that bad for pitchers if donecorrectly.
It's funny you say that becauseI just had that thought last
week because I've recently hadto start doing a lot more zone
one zone two to lower myinflammation because I was way
too on the other spectrum andI've been dealing with an
injury.
So I'm just trying to get theinflammation down.

(38:36):
So.
I had that thought as well, likeif you program it properly and
you're within the right zonesand they're working on things
with proper form, I feel likethat's, it's an easy go to, but
let me know what your thoughtsare on it.
Yeah, I think, I think it'sabsolutely, like you said, if
programmed well, absolutely canbe a part of a player's program.

(39:01):
How could you see it beingprogrammed?
So, in terms of energy systemdevelopment, that'll be
contextual based on time ofyear, but say we're in season.
And say we're working with, Idon't know, starting pitcher.
Okay.
Well, pitching is actuallypretty aerobically demanding.
Pitchers will get up to 90 pluspercent of their max heart rate

(39:23):
throughout an inning.
And an inning can be anywherefrom five to 20 minutes.
So right then and there, if youdo that.
567 times in a game.
That's a like you have to have arobust aerobic system to to
handle that adequately and alsoagain to recover.
It's not just it's not just onthe surface.

(39:45):
These are one second bursts 100times.
If you throw in 100 pitches, um,your heart rate is elevated and
stays elevated for a long time.
So can I build a robust aerobicsystem?
Can I build some capillarydensity, some mitochondrial
density that is also going tosupplement my, my anaerobic and

(40:07):
my, my PCR systems.
So I think for starting pitcher,if they were to do that one to
two times a week in conjunctionwith some lactic or a lactic
anaerobic work that itabsolutely has its place and
absolutely should have its placebecause having that aerobic

(40:28):
foundation.
It is kind of paramount to beingable to replenish your your
phosphocreatine system, and it'snot just one second rest for 10
or 15, one second rest for 10 or15.
It's, it's a lot more complexthan that.
So I.
Once I stripped that back, youknow, that's been my thought is
this absolutely does have aplace.

(40:49):
The long, slow distance trainingas modern baseball S and C has
bastardized.
Yeah, no, it's funny how thathappens, right?
I feel like there's been acouple trends like that across
the strength and conditioningboard that now it's like.
I'm kind of backing off andgoing, well, how could it be a
benefit?
Or what, you know, when couldthis actually work?
And I don't know, does it makesense to look at the average

(41:09):
amount of time spent betweeninnings between them getting
into the dugout, sitting down,going back out to the mound, and
then trying to mimic an intervalsystem set up like that?
I don't know if any of thatwould help at all build that.
But what do you think aboutthat?
Yeah.
Again, it's, it's a, it's aprogramming principle there
where, okay, let's choose ourwork to rest ratios.
Let's choose our zone, ourintensity level, and then

(41:33):
program our volume accordingly.
And I, I think that's absolutelythat's absolutely doable.
I also think the off season is agreat time to build that aerobic
base for baseball players, notjust pitchers for baseball
players in general.
So a lot more of that zone tozone one stuff.
Especially early off season whenguys are not training hard, but
they can still be doing stuff.

(41:54):
That's a great time to buildthat aerobic base and that's
also going to serve them wellplaying that lengthy season
where you have to play 162 or140 games.
How am I recovering on a day today basis?
Because that robust aerobicsystem is going to play a huge
role in terms of that.
How do I handle these littlebumps and bruises, these little
dings throughout the season andkeep myself on the field instead

(42:17):
of needing to take a day?
as many days off as I might needto.
Yeah.
Yeah.
I love it, man.
I love the, I love the rabbitholes with that.
So with movement, I think it'sjust, cause it, it, it makes it
a more accessible.
It makes it much easier to becreative and to, to bring about,
you know, new ways of doingthings.
And I feel like you said, likeI've never written a program and

(42:41):
I do it a hundred percent.
Like there's, it's just neverthe, it's a, it's a guiding
system more than there'sanything else.
Right.
I mean, that's, that's the way Isee it.
And there are times where I'll.
Right.
The program or have someonewrite me a program, but right
now it's more.
So, okay, what do I want toaccomplish in the gym, but let's
have some fun doing it.
And let's try some new thingsout.

(43:01):
And maybe it'll benefit myself,but hopefully it benefits the
athletes because it's maybe I'llfind something or I'll play with
something and like, oh, now thisis a new tool that I have that I
can implement and help theseguys out.
I love it, man.
I love it.
Got a few more questions andthen we'll be good.
We didn't talk about VBT.
I do like, I do like VBT a lot.
It's something I've learned alot more of you guys using it a

(43:23):
good amount or yep.
Oh yeah.
We actually, let's talk aboutthis then.
Velocity based training or alsoknown as VBT is, has become a.
Big thing I would say over thepast couple of years, you know,
it's becoming bigger.
It's becoming more relevant inthe strength and conditioning
world.
And you guys use it in yourorganization.
So can you talk to me about VBTand how you guys use it and why

(43:43):
it's a great tool to use?
Absolutely.
So, yeah, we use it across theboard.
It's, it's a hugely importanttool for us to help players auto
regulate throughout their lists.
Instead of doing, say,percentage based programming
where I have four sets of fiveat 80 percent of my one RM
we'll, we'll give, I'll say, youknow, hey, we're going to do

(44:03):
four sets of five and I want itright around 0.
6 meters per second.
Which allows the weight todictate the speed of the bar.
So guys are always trying tomove it as fast as they can.
That's one of the underlyingprinciples of this.
You can't just like take 1 35 ifyou're dead lifting and try and
move it slow.
You're always moving as fast asyou can.
So that way the load dictatesthe speed of the movement.

(44:26):
And it's great because on a dayto day basis, you're gonna
experience massive fluctuations,or you can experience massive
fluctuations in terms of centralnervous system fatigue and
readiness, peripheral fatigueand readiness.
And there's some research, it'sfrom a while back that I saw
that.

(44:46):
They stated that 80% of your oneRMM could be as plus or minus
18% on any given day.
Hmm.
So that 80%, depending on howgood or bad you feel, could feel
as light as 62% of your one rmm.
Wow.
Or as heavy as 98.
And I think everybody can relatewhen they, they've done a weight
that they've done a thousandtimes and it's just Yep.
It's just not moving.

(45:07):
Yeah.
Or maybe.
The days when you're feelinggreat and you do 20, a 20 pound
PR and it flies and you're like,what the heck is that?
So VBT is great because itallows players to capitalize on
their best days.
and to not run themselves intothe ground or risk injury on
their worst days.
Education is massively importantthere.

(45:28):
So we're not just gonna give youfour sets of five and you're
gonna start with two plates andthen you're gonna do two plates
in the 25 and then three platesand then three plates in the 25
just because right.
And then going deeper, you canuse those speeds of the bars.
And like we talked about before,what adaptation do I want to
derive?
Okay, well, the bar speed isnow, or the movement speed is

(45:51):
gonna, is gonna be indicative ofthat.
So, it could be something likemax strength, where we're moving
something at 3 meters persecond, and it's heavy, and it's
slow, and it's grinding.
Or we could do something that'sballistic, like, like a landmine
throw, for example, might moveat 3 meters per second out of
the hand.

(46:12):
And those are two very differentends of the spectrum.
And then everything else kind offills in from there.
And, you know, there's BrianMann, obviously, has, is the
pioneer of it.
And has done some great work,but I would go check his stuff
out if I'm just beginning tolearn about it.
Then, you can even go deeperinto it with some advanced
stuff.

(46:32):
So, beyond just saying, okay,here's the speed that we're
trying to work with.
Let's try and get near that.
If it's too light, or if it'smoving too fast, add weight.
Make a difference.
Now, if it's moving too slow,take weight off.
You can do stuff like velocitydrop sets.
So maybe I'm going to hooksomething up to the bar and I'm
going, and my, my goal ishypertrophy.

(46:54):
So I'm looking for a 30 percentdrop.
So as you're doing your set,each rep gets counted.
And then once you drop below 30percent of the fastest rep that
you've done, that set is over.
That's really hard if you, ifanybody goes and tries that, you
do a lot of reps before you drop30%, but I could do that also
for.
Maybe I'm doing a power exerciselike a trap bar jump, and maybe

(47:18):
I'll set that threshold at 5 or10 percent.
So the second we start tofatigue, and we get below that
threshold, boom, the set's over.
So there's, there's a lot ofdifferent ways you can, you can
really go down the VBT rabbithole.
And the more we've used it, themore we've kind of implemented
those on a regular basis withsome of our guys.
Can you talk to me a little bitmore about that?

(47:38):
I'm curious about that.
So let's say, so the five to 10percent drop is based on are you
going on meters per second?
Are you going off of the height?
What are you going off of there?
Is it all velocity based?
Yeah, it's typically velocity.
So if I'm going to do a jump andI'm doing, you know, a 10
percent velocity drop and I'mworking power, it will probably

(48:00):
will either take the meanvelocity meters per second or
the peak velocity.
If it's something where I may bedriving hypertrophy with a 20 to
30 percent drop.
I'm probably just going to takethe mean velocity and again, it
counts every rep and whateverthe fastest rep is becomes the
max.
And once you're 30 percent belowthat or whatever your number is,

(48:21):
then you're done.
Yeah, no, it's, it's prettycool.
I, I, I, Brian man is actuallythe one, one of the.
I started really following andreading.
There was another, I think dbtcoach is another one.
But there his video isfantastic.
And I started learning moreabout it.
Last year we started with it,didn't really fully understand
how to implement it.
And now I'm like, Oh wow, thisis an amazing tool.

(48:41):
And we're using it in everysingle one of our every single
one of our programs has someform of it.
And it's, it's a really, reallycool tool.
So if you haven't heard of it orused it, definitely check it
out.
I work with a lot of high schoolathletes and, you know,
obviously dreams of getting tothe bigs.
So what's your advice from astrength conditioning standpoint
to high school athletes lookingto get?

(49:02):
To the next level college andthen hopefully professional
baseball.
lEarn what the word disciplinereally means.
Discipline to me means doing thestuff that you don't want to do
when you don't want to do it.
It's very easy as an athlete asa baseball athlete, say you're
in season and you know, you'resupposed to get two lifts in

(49:23):
this week and you haven't doneone and it's Thursday and it's
like, okay, well, I need to getone of these that I need to
start getting these in, getyourself in the gym and do that
lift.
Long term, that investment isgoing to pay off down the road.
Discipline is also if you're ahigh school young kid, it's I'm
not staying out till early inthe morning on weekends.

(49:46):
You know, I'm not saying don'thave fun and don't have friends
and stuff like that, but knowwhat your limits are.
Know what you gotta do.
Like, how much do I have tosleep?
How much do I have to eat?
What?
You know, college kids, you getto college for your first time.
And the world of Bush lightappears and it's very easy to
get sucked down that rabbit holeof, okay, I'm, I'm going out

(50:09):
partying four or five nights aweek.
I'm away from home.
I've got this freedom that I'venever had before.
The guys who have a ton ofsuccess are super disciplined in
that.
They, they do the right thingsevery single day.
A lot of our big league team,they have a routine and they

(50:31):
stick to it religiously.
So that's another little piecethat goes along with that.
Develop a routine and stick toit, especially because when
things start to go poorly,whether it's performance or
maybe you have some outsidestressors in your life, things
always happen.
It's like that routine issomething that you can go back
to and you know it's going toget you back on track.

(50:52):
And so developing that anddeveloping the habits and the
discipline to do the thingsthat.
Maybe aren't sexy, but need tobe done on a daily basis or a
regular basis that are going toto lead you to success and
everybody has an idea of whatthose are, because, you know,
it's all over social media now.

(51:12):
You can go read Twitter threadson anything, but find what works
for you and then stick to that.
Even when you don't want tostick to it.
Well said.
Well said.
I love it.
Talking to different coaches,talking to younger coaches, what
are you telling them?
What's some advice in wanting towork their ranks up and start
working with higher levelathletes, even professional
athletes, maybe?

(51:34):
First and foremost, get as manycoaching reps as you can.
It's invaluable.
It's, it's very easy to see acoach who hasn't coached much.
Every, when they say like when,when all you have is a hammer,
everything looks like a nail.
You can tell that who that coachis.
It's pretty obvious.
So it helps you one, get betterat coaching in the moment, but

(51:58):
it gets better, gets you betterat creativity, problem solving,
all those things.
So get your repetitions in.
And then two is, is network talkto coaches, reach out to
coaches.
I mean, everybody can be found,not everybody.
A lot of people can be found onsocial media, Twitter,
Instagram, LinkedIn, whatever itmight be, reach out to people.
Cause most coaches will bewilling to have some sort of

(52:19):
conversation with you and youcan pick their brain.
So talk to people, reach out, goto networking events.
You don't have to go to everysingle little strength and
conditioning conference thatexists, but maybe pick one or
two that you're reallyinterested in that you think
you'll get some value, not justfrom the content, but from the
networking.
A hundred percent.
It's funny because I like, Ifeel like I've lived every
little thing you said.

(52:40):
I'm like, yes, yes, yes.
Because I mean, networking, I,that's how we got in contact.
I saw you on Instagram.
I'm like, I would love to talkto you.
Baseball would love to talk toyou about what you guys do and
you reach out and thenetworking, especially, you
know, as a, as a coach, that'sthe way to do it.
And I've never been turned downI don't think I ever have.

(53:00):
Everyone's been so nice andwelcoming.
And I think it is a scary thingsometimes for coaches,
especially younger guys to ask.
And I get it.
I totally get it.
Cause I was there.
Just do it, just do it.
And if you get rejected, go tothe next one.
Cause you don't need that.
That that was not meant to bewhatever, if they said, no,
right.
And for me, I'm, I'm a littlebit.
introverted, more reserved.
I'm not the loud rah rah guy.

(53:21):
That's not me as a strengthcoach.
So doing stuff like that for meis not the easiest thing in the
world.
But like you said, you've neverbeen turned down.
Yeah.
It's pretty wild.
And I think, you know, anybodywho's ever reached out to me,
who's wanting to talk aboutstrength and conditioning or
professional sports, I'll findsome time to have a conversation
or I'll respond to you.

(53:41):
And most everybody is almost theexact same.
There's not many people who putup the wall and say, no, I can't
talk to you.
Yeah.
Yeah.
Well, I appreciate you beinglike that.
Cause you know, it's a, it'snice to be able to share the
wealth.
All right.
Two questions and then I want toget all your information so
everyone can reach out to you.
We got rapid fire here.
Super simple, man.
What's your go to TV show?

(54:04):
Okay, so I'm a big Letterkennyfan kind of niche, but for
those, it's a Canadian show.
I was like, I've never heard ofthis.
What is this?
I would kind of describe it aslike a modern day or a for a
little bit.
Modernized version of TrailerPark Boys.
It's very fast, very quickwitted.

(54:25):
If you're not paying attention,you're gonna miss what's going
on.
It's not for everybody, but Ilove it.
And then right now, mygirlfriend and I are working our
way through The Bear on Hulu.
I've heard.
I've heard.
Okay.
I, I like to cook.
It's kind of one of my hobbiesand so seeing like this high
intensity TV show about therestaurant industry is really

(54:46):
cool and it's, it's really,really well done.
So it's worth the watch.
Okay.
I'll have to check.
I'll put the, I'll put them onmy list.
Where, where was the the othershow?
Letter Kenny's also on Hulu, Ibelieve.
Okay.
He said Letter Kenny?
Like yeah.
L E T T E R Kenny.
Yes, all one word.
Okay.
It's not everybody's cup of tea.
But it's my type of humor.

(55:07):
So hey, I got to try the teabefore I could say, I don't like
it.
So that's right.
Got to give it a shot.
All right.
What's your favorite music bandartists that it's a definitely a
go to no problem.
I'm a rock guy pop punk, any,any sort of rock.
So I'll say blink one 82.
Nice.
You just can't go wrong.
And I'm actually going to seethem in 11 days.

(55:30):
So I was going to say that theyjust played here in LA and we
were going to go, but we're alsothinking about going to the,
when we were young festival.
Cause I went there, I went lastyear.
So like, it's funny, you'resaying all these and they're
playing there this year.
So, but that's cool, man.
I'm going to see fallout boy,actually this Sunday.
So, okay.
So I've seen them in 24 days.
I got, I got a good nice ofconcerts lined up.
I'm a big music fan.

(55:50):
So when both of those, thosegroups come to town, I'm, I'm
going.
I love it, man.
That's great.
Dude.
Chris where where can peoplereach out to you?
Cause if they want to ask yousome questions about your job,
you know, if other coaches wantto reach out or people are just
interested in what you're doing.
Yeah.
So I'm on Twitter at, at MartinChris 32.

(56:11):
thAt's where you'll probablyfind most S and C content, it's
a little bit less active than Iwould like, but every now and
then I try and put a littlenugget out or.
At least some quality retweets.
And then on Instagram at ChrisMartin, 32 that's more personal
stuff, but Hey, if you want toshoot me a follow, I always
follow people back.
So nice.

(56:31):
I love it, man.
This has been great.
Thank you so much for your time,for your expertise.
Love all the knowledge and thesharing of it.
Appreciate it, man.
Absolutely.
Thanks for having me.
This has been great.
Absolutely.
You got it.