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Strength Coach and Professor, Carmen Bott, Joins Us for Episode #49

Strength Coach and Professor, Carmen Bott, Joins Us for Episode #49

Carmen Bott
June 23, 2016

Strength Coach and Professor, Carmen Bott, Joins Us for Episode #49

Carmen Bott
June 23, 2016

 

Carmen BottCarmen has been in the sport performance and fitness training industry for over 20 years and is considered a resource in exercise prescription and strength coaching for the combative and collision sport athlete population(s). Carmen holds a bachelor’s in Human Kinetics and a Master’s degree in Exercise Physiology.  Coach Bott’s methods are grounded in science, but it is her 20+ years of experience that allow her to transfer the science into practice.

Carmen lectures internationally in the field of sport science and performance enhancement. She provides workshops for her peers and scientific information for the media and credible websites. Carmen is on also on Faculty at Langara College in Vancouver, British Columbia, Canada in the Department of Kinesiology where she instructs Exercise Physiology (2275), High Performance for Sport (3303), Active Health (1103) and Biodynamics of Physical Activity (1100). 

In this podcast we discuss:

  • Developing as a Strength Coach
  • Understanding the basics
  • Energy System Development
  • The Qualities of Strength
  • Coordinating with Skill Coaches
  • Weekly Training Schedules
  • and much more!

 

Full Transcription of Our Podcast with the Strength Coach and Professor, Carmen Bott

Corey Beasley [00:00:01]: Hey guys, this is Corey Beasley with fight camp conditioning and I have the opportunity to talk with Carmen Bott today. Super excited to have this professor and strength coach from Canada joining us for everybody that’s listening and give everybody a little 2 cents of who you are and what you do?

Carmen Bott [00:00:15]:Okay. Again, my name is Carmen Bott. I’m actually a full time university professor in the school of kinesiology at a college in Vancouver Canada and I am Canadian. I work as a consultant with wrestling Canada on the West coast, so I train the high performance athletes that are centralized in BC. Got one going to the Olympics and one on the backup team and I’ve been a strength and conditioning coach for over 20 years now. So sort of started out with team sports that was more my background and working with basketball teams and hockey players. Of course being Canadian and lots of football athletes and into my mid-twenties began a very exciting journey working with combative athletes and have been working with those athletes ever since.

Corey Beasley [00:01:13]: Very cool. Now Carmen, obviously you’re a professor, you’re a full time professor teaching physiology, what else you do?

Carmen Bott [00:01:25]:Yeah, I teach like a second year exercise physiology course. So the students would have like a real basic first year human physiology background. So when we move into the exercise side, we’re looking at obviously acute responses and chronic adaptations to all the different systems in the body to exercise. And I’m fortunate in that because I am actively coaching all the time. I tend to use a lot of examples and video and case studies to sort of explain a lot of the more difficult concepts to the kids. And I also teach a third year higher performance course at the college and I do consult at the University of British Columbia and teach the course there as well when need be. So that course is a prep as well. For the NFCA, CSCs exam. We use the textbook. So for a couple of chapters about the first thing, six and then from there I sort of branch into a whole bunch of resources because such there’s so much great information out there. So I did tend to focus mostly on those two courses as a teacher.

Corey Beasley [00:02:30]: Now, how is how’d you get started teaching?

Carmen Bott [00:02:35]:That’s a good question. I got a colleague when I used to work with hockey players who was our team our company sports psychologist, and she taught part time at a college and I was considering going back to school to do my graduate degree at the University of British Columbia. And she said, with a graduate degree you can teach at a college level and which it’s different in Canada than is in the US I think on that note. So I thought, alright, I’ll go to work with this woman and shadow her. So I did that and I really sort of liked what her day looked like. You get a little bit of academic, a little bit of teaching and then she also did the consulting on the side, which I’ve sort of continued to do the whole time. So it’s been an amazing balance. It forces me to stay very sharp in my physiology, which is good because I mean, let’s be honest, it’s not the most exciting thing to read. So if you have to teach it, it forces you to really understand it well and to figure out ways to convey it to the students in a somewhat entertaining fashion.

Corey Beasley [00:03:43]: Yeah, absolutely. You’re a full time coach, your teaching as a professor. And then you’re also doing some consultant work, like you said, for wrestling Canada, is it wrestling Canada or other teams?

Carmen Bott [00:03:59]:I do work with a fight team out of gym here that has MMA athletes. All amateur levels. One is like leaning towards pro. Actually that’s not true. There is another athlete there that fought for the 1FC that is a professional MMA. He does the heavyweight. So I do work with their high performance athletes and then I work with wrestling Canada. Then I have a handful at any given time of private clients I see from grapplers, so Jiu Jitsu athletes to even CFL, which is our Canadian football league, which is sort of like the NFL, but with three downs. So it’s a different game essentially, but it is football. So I tend to specialize in only collision and combat athletes. Now there’s just too much to learn and know to be a Jack of all trades at this point in my career.

Corey Beasley [00:04:51]: Absolutely. So Carmen, with the combat sports, like you were saying, wrestling and MMA, different stuff like that. How’d you going to get tied in with those sports?

Carmen Bott [00:05:03]:Well I think like anything, it’s word of mouth. I’ve always felt the most important thing to do as a strength and conditioning coaches to build the relationships with coaches. So I’ve been fortunate in that I’ve built relationships with coaches, but also with other strength and conditioning coaches that have had some of these contracts in the past. So with wrestling Canada, my good friend Joe McCollum up at the University of British Columbia, he’s the head strength and conditioning coach. When he got that job, he was working with some of the wrestlers and then they were looking for somebody to replace him. So he referred me or put my name forth and I got the contract. So, a lot of times it is who you know, but it’s really who knows what you know. So if you have a similar methodology that if he felt like the transition would be fairly seamless with the coaches. So it’s sort of two fold making relationships with different MMA coaches and then also having these relationships with other professionals has been really helpful. And then of course, nurturing and maintaining those relationships because they are very valuable to me.

Corey Beasley [00:06:15]: Of course. Yeah, absolutely. I think I agree 100%. I mean who you know and how you’re doing things. That’s where a lot of referrals and stuff like that comes from for sure. Now when you have, you’re walking into a room full of male and female wrestlers, both?

Carmen Bott [00:06:35]:It can be both. For the most part, my higher performance are women. So the top athletes in our country are our females, not males at this point in time. So let’s say women.

Corey Beasley [00:06:47]: Now you walk into a room full of those girls. Where do you start?

Carmen Bott [00:06:55]:That’s a great question. So I guess to paint a bit of a picture for your listeners, I don’t necessarily walk into a room full of a lot of people. I’m fortunate in that my biggest group is five athletes and all of those five athletes they’ve been identified. So our system is such that the coaches within the national program will identify athletes that have potential. And then because I worked for the national body, they will refer them to me. And I’m fortunate in that the senior athletes that I am working with are quite a skill set now in the weight room that I can leave them to their own devices to some degree within a session and focus a little bit more on my junior national athletes. Because they also sometimes compete at different time there. There’ll be times when I may only have one athlete in a session, so I can work with them one on one. There might be a time where I have two, so I don’t tend to take on more than not many athletes at any given time. I’ve been really fortunate to create that for myself. And it’s a bit of a rule now that I live by. I don’t think it’s as successful of a model when you have 20 athletes. But again, I’m dealing with very high performance, high level. If you’ve got a whole bunch of 15 year olds and maybe you’re going in to do a session that you can do a session with that many kids depending on what you’re working on. Because with me, most of these athletes they know how to do a power clean with some level of proficiency. I’m not spending as much time building up their exercise IQ, I’m actually training them. Do I always sort of have a thing that the trainee cannot begin until you learn to do this right? So don’t ask them for a program. I can’t do that for you if you don’t have any skills. Right? So with the wrestlers, I’m fortunate with the MMA team I’ll call my husband and say it’s a little bit more the wild West because I’ve trained a world champions in Whoosh, Karate and in Wrestling now with, and those are our purists, more pure sports. With MMA because you get this mix of skills and disciplines. And as a relatively new sport, the science really hasn’t caught up with the popularity yet. So sometimes the coaches are not really sure how to work within a performance enhancement teams. So there’s been a lot of education that has had to happen. So if they said, I’m going to send 10 of my guys to you on Friday for me, my responsibility at that point is rather than being a yes woman and saying, okay, yeah, that sounds good. And just being so excited that I have more client, I also have to look at it and go, okay, what are the best interests for these athletes? What is feasible? What is going to guarantee I’m going to be able to accomplish X, Y, and Zed. And then I’ll work with the coast to sort of create a situation where everybody’s happy and the athletes will learn and can learn how to train because there’s a lot of education with our population early on from managing 14 workouts a week. How do you do that? And a lot of them have no idea. And they’ve very enthusiastic. They have the mindset and the mentality to work hard, but they’re not necessarily working that smart and that every day you go in and you work hard while you’re in fact not working hard because you’re tired. So I know I’ve sort of danced around the question a little bit, but that tends to be sort of how I approach things. So I’m one to sort of create the training setting that I know will work the best and not because I’ve done things very wrong in probably my first five to 10 years of practicing and where I was very eager to please the athletes and the coaches. I’m still very eager to please them, but at the same time, I will not compromise the environment in order to get to that goal. So we got to make things work in a way that is going to produce myself.

Corey Beasley [00:11:01]: So you basically you walk in, you’re talking with the coaches, you’re analyzing the athletes and kind of get an idea of their ability levels, their skill set, their goals, their training schedules, all these types of things. I mean, the thought process that you’re not really dancing around it, you’re just kind of letting us into your brain and letting us know how you came through that situation, which I think is important for people to understand. Because like you said, even with wrestlers or pure sports as you put it there might not be as many variables from a skill side. But there’s still a lot going on and they practice, they practice hard. And with MMA that just like you said, it just throws a wrench into the gears because people freak out because they need to know stand up and grappling they need to know wrestling and submissions, they need to know all these different things and it tends to spin them into doing more right?

Carmen Bott [00:11:57]:And the key is doing as much as necessary in order to improve, which is a very intelligent thing to say, but it’s a very vague thing to say and that is going to look different for every single athlete. So I spent a lot of time with coaches. They can give you the most amount of information and the relationship you can create with those people are gold. They’re very important. So even if there’s things you might disagree with would, that’s okay. You don’t need to write it off and roll your eyes and think, Oh my gosh, this coach doesn’t understand science. Well, maybe they don’t. But maybe it’s your job to enlighten them and to educate them and to share with them things that have worked. And maybe it’s your job to listen and to observe and to work with them as best you can. There’s no such thing as a perfect situation when young people come into this profession they think they read these books and they hear people speak. And it always sounds like everything fits into a perfect little box and it never does. It’s a lot like parenting. It’s a shit show. I promised. I would swear. So there’s number one. It’s like figure it out on the fly and do the best job you possibly can and use all that science. So you’re basically triaging like an ER doctor would be doing and you’re doing that very intelligently. But there’s no such thing as a perfect scenario ever, especially with MMA because we’re talking like with prose names, like 15 workouts a week or training sessions if you will. Of course, different levels of intensity and duration and whatnot. But we’re managing quite a bit. When you’re dealing with general pro, sure you can circuit train three times a week. Absolutely. But you’re only working out three times a week, so whatever you do is the person probably going to recover as long as they’re sleeping and eating properly, we need a lot more science when we’re dealing with the elite.

Corey Beasley [00:14:05]: Yeah, absolutely. So as you are getting into and you’re going to work with some of these athletes, whether, the wrestlers or MMA and you are kind of starting to plan out their week their training intensities and stuff like that and you’re coordinating with those coaches. What does a typical week look like or what kind of like suggestions or common things are you seeing that you kind of having to make tweaks with to make the strength and conditioning work with the skill guys?

Carmen Bott [00:14:37]:Okay. So if I were to educate upcoming strength and conditioning coaches slash sport scientists, one of the most important things they need to know is timelines of recovery and training. Like a lot on training residuals. When you stimulate the body in such a way, what are the timelines of recovery before you can stimulate it in the same way again and continued to progress or how long does that training residual last? So for example, aerobic capacity, we know lost actually quite a long time. If you build someone’s aerobic capacity up and they take some time off, maybe they get injured, maybe they’re working more on skill work and technique for a couple of weeks. That becomes the focus. We know that we can let that slide a little bit and I usually break it down for my students where if the adaptation was morphological, so some kind of structural change in the body. I call it a renovation. So if you’ve renovated the amount of Caterpillar that surround a muscle and you’ve renovated the number of mitochondria in a muscle, which is actually an area of interest for me, then I know that those are renovations. It took a long time to do that renovation, but the training residuals will also last. So I can chill on that a little bit if its speed and power is the opposite end. And again, that’s highly genetic. So being really explosive and fast, like first of all, you have to look at the person’s genetics. You can’t turn a plow horse into a Ferrari, right? But not to imagine you’ve got that person a little bit faster. You can do that over a training session, days into weeks, but it also only lasts days. And then they start to get the little, say they start to get slower again if you will. So there’s that piece of the puzzle. And then I look at extensive versus intensive. And what I’ve done is I’ve created a list of say drills or scenarios and practice that would be very intense. So with wrestling to use this as an example. They’re doing life goes right. For the people listening more to maybe look that up, what does that mean versus technique practice. So they might be doing life goes and sometimes my girls will do goes for six minutes, even though the matches are only three and they might use three rounds of that. So three by six minute life goes maybe no rest. I don’t know what the coach has plan. That would be an extremely intense session. So then I need to know what are the timelines of recovery for that. We have to make upset the, some assumptions because if we don’t have a lactate analyzer to poke these off these with all the time. And even that’s debatable, whether it’s super accurate we need to kind of have an idea of where the fatigue levels are going to be. So with a workout like that, we might need 48 hours of recovery. And again, assuming that the nutrition is excellent, sleep is good, stuff like that. So with strength training, power training, if I’m working with athletes and they’re lifting greater than 80, 85% of their maps, then we can assume that the nervous system is stressed and they’re going to need at least 48 hours up to 72 to recover if they’re doing high velocity, speed work, same thing. So I start putting training protocols into buckets. And the first thing I do, and then I talked to the coaches, I asked them, okay, what are your technique days? What are your life goes days. And then I also go and I watch so I know exactly what they’re doing just so I can understand more. So I’ll give you guys an example of a week with one of my wrestlers. This is my Olympian, so on Mondays she will either do in the morning a tempo workout, which would be considered extensive or she will run hard for 15 seconds and easy for a minute and maybe do that for 18 reps that’s just an example. Sometimes as low as 12 or sometimes as high as 20, so usually the temple workouts are anywhere between 18 minutes and a half an hour. They’re not very high volume. Then she practices at four o’clock to six o’clock later that afternoon, so she’s had about six to eight hours to recover. She’s given recovery strategies to do after that workout in the morning it goes to practice. Monday practice is quite intense. Lots of life goes after practice. They’re instructed if they do a lot of live, goes to do a cool down or some active recovery where they will ride the bike for 15 to 20 minutes. At a heart rate of 140 beats per minute. So I know all this because I’ve deed on all of these girls as to where their on their lactate kinetics essentially. So we’re going to make assumptions that it was a fairly acidic environment. They’ve created, Tuesday comes along, they actually have technique practice in the morning at 7:30 AM but it’s very low intensity so that they would recover from an hours. They lift on Tuesday afternoon at about four o’clock. So again, these had about seven, eight hours of recovery, even though the technical session was fairly easy. They’re still recovering from Monday’s practice and now they’ve had 24 hours. The next day is Wednesday. They do a low intensity extensive joint mobility session. So sort of like a flow type workout, maybe some light calisthenics, low heart rate, very little impact on the joints. I’m working on areas like hip mobility and thoracic spine mobility you sort of your top two different drugs Wednesday afternoons or hardest practice of the week. So again, extremely intense start at the four o’clock goes still six lots of life goes Thursday morning is technique practice again even easier than Tuesday. So in and out 45 minutes, a couple of techniques are barely breaking a sweat. Thursday afternoon they lift again. And with the lifting I prescribed full body lifts. This is just what I do. There are coaches that work with national athletes that may do us split and have the athletes lift more frequently. I tend to make the workout a little bit longer, really stressed out particular system. And in this case we’re stressing more central nervous system and I really usually only choose between two and three primary lifts per workout. So might be power, clean, bench, deadlift, power clean or hang power, clean squat. I very rarely would prescribe a power clean in a back squat on the same day. Mostly because they, their backs are, so tired from practice as it is. And then Friday to circle back is a low intensity recovery day. So they’ll do like a 20 to 30 minute jog or maybe they’ll use a more low impact modality of work, like a stepmill. Not a huge fan of a lot of bike work unless we’re just using it for recovery. I have some theories around that and a lot of it is because there’s a lot of muscular effort required on the bike and wrestling. There’s a lot of muscular effort. I also believe that the bike maybe doesn’t teach the nervous system very much. So on Saturday we actually do a lot of conditioning. We do in an either in aerobic power session or an anaerobic session depending on what phase we’re in. And then Sunday is rest. And we do that 9:00 AM on Saturday. So literally they have from 10:00 AM on Saturday till Monday morning at around 8:00 AM before their next training session again. So essentially that’s what it would look like for the wrestlers doing five to six wrestling workouts a week and then doing five to six strength and conditioning workouts a week. And I’ve coordinated this with the coaching staff so I know what they’re doing at practice and we have a bit of a philosophy that we’re developing the wrestling specific energy systems more in practice. And I’m doing a lot more of the support work in the weight room and with the aerobic development outside of the weight room.

Corey Beasley [00:22:52]: Yeah, it’s awesome. I mean, that’s phenomenal info and I liked the fact that your, I think it’s a great example as far as just varying those intensities and making sure that there’s certain qualities that you’re hitting and that the coaches are needing to hit. But it’s not smashing it over their head you’re allowing that time for them to recover because I think again, wrestling especially is a pretty big ego based sport where more is better and they just want to run over everybody like a truck. And that tends to float over to practices a lot of times?

Carmen Bott [00:23:30]:It can, absolutely. I’m fortunate that the coaching staff I work with tend to be a pretty educated guys and both of them have developed many Olympians and more than one gold medalist in both men’s and women’s freestyle. So I trust them. And they know what they’re doing. So I’ll just do my job and ask where I can help out and support because that time is always going to take precedence over what I do.

Corey Beasley [00:23:58]: Now you alluded to it earlier but when you are going into you’re planning a strength and conditioning a week your progressions over time you mentioned that you want to do the minimum amount necessary to elicit the response that you’re looking for. Think a lot with the strength and conditioning world these days. There’s so many things out there. There’s traditional barbell work, there’s roadwork, there’s sprints, aerobic, anaerobic, there’s kettlebells, sandbags, there’s a million things that are out there right now. And with social media we tend to see more and more and more. For you from kind of a 40,000 foot view, I guess when you are putting a program together, what are some of the pillars that you’re trying to get in there and have them do?


Carmen Bott [00:24:51]:
Well, a lot of the stuff I see is all assistant’s work, which there’s nothing wrong with doing, but it’s not going to make just strong. Like I did my RKC with Pavel in 2009, my husband did his 2004. We love kettlebells. There are a phenomenal tool we both known Pavel would agree that is not the tool to build maximal strength in an athlete. You need a barbell to do that and which exercises you choose are going to depend on the person. So I have had athletes in the past that their hip architecture has not allowed them to back squat effectively. Mostly with actually my Jiu Jitsu crowd. I’ve had two athletes in Jiu Jitsu that have herniated disc in their back that came to me actually after the injury. So I started working with them during the rehab process with therapists. So when I’m choosing exercises I have a bucket of primary that I will draw from. So power cleans, hang power cleans. If it’s a striker, they may never catch the bar. It might be a hang power jump shrug, it might be a hang high pole. A lot of these Jiu Jitsu athlete to temperamental box may always do their explosive work from above the knee. The floor is earned in my opinion. So I will not usually ever start there with somebody unless they already have the prerequisite strength and mobility. And I say strength because there’s a big push right now that about hip mobility and people seem to have forgotten about strength to be able to produce tension at a very extreme angles, joint angles. I mean, as a grappler you have to be able to do that well. And I usually test that too. So you can see people fall apart. Speaking of social media, I’ll watch someone back squat quickly, and I’ll go, Oh gosh, like their pelvis looks like a washing machine. It’s like back and forth. And I’m like, what the hell is that? Why are they so they can’t even control it. So because I’ve fortunately been taught by some very good people and I’m going to mention them. Wayne Wilson, who’s my Olympic lifting coach, is one of the most prolific Olympic lifters in Canada, but he competed in the early 1970s so that would make him 99, no, I’m just kidding. That would make him in his sixties. At this point, he training Daniel Igali for the Sydney Olympics gold medal. Like he’s a walking encyclopedia of barbell exercises. I’m Pavel, who is my mentor. I’ve learned so much from him and he answers my emails on a weekly basis. I’m very fortunate that we sort of in his under his wing, I guess. And we talked back and forth mostly actually on the physiology side, but I’ll give an example of a squat. I have wrestlers, especially some of my females tended to be really bendy throughout their torso when they’re fighting. So I might prescribe something like squat, there’s no room for mistake in the trunk on that drill, but it’s safe. It’s uncomfortable. Like they’re tough. They’re not going to complain that there’s a barbell sticking in their elbow. So they’re used to my Jiu Jitsu athletics to getting choked for crying out loud. So it sort of depends on a person. So I might have a room of five and two athletes Zercher squatting two of them box squatting. And one is front squatting all for very different reasons. But it’s a squat. It’s a primary list. And then I’ll change the load. I changed the tempo depending on what I want and what we’re doing. With respect of bench press, I’m going to make a point of this. I’ve seen programs where bench press has been programmed in three times a week. I couldn’t disagree with that more and I have no science to back it up. Just experienced having tried some of these sports myself, having worked with so many of these types of athletes that their shoulders just cannot handle the amount of bench pressing sure it’s great stimulus for the nervous system. But let’s pick something else that’s not going to create more imbalances in the body. So my general rule of thumb is three to one, back to chest work. The prone row, which is what the Chinese women use to test back strength should be equal to the bench press or the floor press.

Corey Beasley [00:29:32]: So the prone row has done how?

Carmen Bott [00:29:36]:Okay. I have a picture on my Instagram with it, but imagine you’re in like a glute ham machine, but you’re supported all down your stomach. So you’re face down, but you’re up in the air on a bench and your legs are hooked in. And then the barbell is underneath you. So you’re basically doing like a bent over row, but your body is straight out like a torpedo. And because your ankles are looped in, like the glute ham rate you, your hamstrings will fire, your glutes, will fire as you row as you pull. So that particular exercise I tend to use, and I will monitor the load, they can move on that and I will compare it to the load on the bench press. I’ll also compare loads on everything out. So what they can power clean, I’ll compare to their spot that will tell me whether or not I need to improve the athlete’s strength or I need to improve their maximum power or rate of force development. So it’s not just about prescribing exercises, its understanding relationships between exercises and qualities that we are trying to improve. Because there are seven forms of strength in the super training textbook all the way from the ability to accelerate all the way down the first time curve to the ability to decelerate. So we need to figure out drills and ways that we can tackle all. And does that spectrum puff strength. So it’s not just max strength and power cleans. Awesome for building a very high level of concentric power. It doesn’t do as great a job as doing say box jumps where you step off a box land and jump up on to another box for that ability to decelerate quickly and harness dot strength and then reaccelerate. So reactive strengths. So we tend to use all of the drills. So don’t way there’s no holes in their physical game and their physiological game. That’s my job. And then coach puts on the skills.

Corey Beasley [00:31:35]: Well I think it’s important too I tend to think of all those different qualities as a wheel and if the wheel gets out of balance, like as an example, if you try to train like a bodybuilder all the time or a power lifter, that aspect grows and you become out of balance. So to speak a little bit if you neglect that?

Carmen Bott [00:31:57]:And the tough part is when you have an athlete that needs so many qualities, they need speed at a certain level, they need strength at a certain level. They need power at a certain level and they need crazy amounts of endurance. They need to be very fit. It is the ultimate test of a sports scientist. I have trained in there in South beach in the past. I have trained some power athletes and not really my specialty to work with jumpers, throwers, and sprinters. But I appreciate what they do wholeheartedly. I think it’s impressive. And even my brother Yassin is probably going to win at the Olympics. He’s phenomenal, but I don’t really you look at that with a number of things that you’re having to work on versus a grappler or a wrestler or a striker or all of the above. It’s a lot if a trainer or coach feels overwhelmed, then that’s normal. So those of you that are listening, if you feel like you’re completely cross-eyed by the time you’re finished writing a program, I’ll write a program and then we’ll do. Oh shit, I forgot to do that. I should’ve done that. It should have been more of this. So I write program yeah. And three week blocks and that’s it. You know, and then I look how we’re responding to things. What do I still see as a deficit and what limit or do I need to pull up and keep yanking on those things?

Corey Beasley [00:33:24]: For sure. I think that’s good advice. Carmen, last thing for everybody that’s listening you mentioned Wayne Wilson who you learned a lot from him about Olympic lifting. Pavel what are some, what are some other resources if somebody just getting started or they’ve been doing this for a long time, what are some resources that you’d recommend that people should go kind of review or check out?

Carmen Bott [00:33:57]:I honestly think that’s a problem in our industry that people are reading way too much. We’ve got like a lot of people reading and that’s nice. And going to seminars and conferences and for the kids out there that are listening and maybe in university still don’t have a lot of money. You know what? Go buy a ticket to an MMA show and go and watch the sport better yet. Try it yourself. Like I started taking submission, wrestling lessons last year, even before I started working with the wrestling the national team because I wanted to understand more about the demands of certain positions for other clients. I was working with it. So I say that, I mean, I’m saying don’t read anything, but a basic exercise physiology textbook I use the Kramer book for my course is, is quite good. He got a lot of really good examples that explain the size principle and neural drive and all these important adaptation that facilitate performance. And what I see personally in our industry is a lack of fundamental understanding of physiology, energy systems a bit of biochem is always good. I just ordered a book. It costs me $2.63 off of Amazon and it’s a book on biochemistry of exercise. And I think it costs me more to ship it to be honest. It’s a horribly boring read it you might as well poke your eyes out with a pin, but it explains a lot of the chemical reactions that are happening in the body. I don’t think people need to know more methods like, and there’s too many methods out though. I’ll tell you right now, it’s laughable. I don’t even know if they would even work. And are they just doing it because it looks interesting or the athletes are bored and I mean if somebody tells me that the athlete needs variety in their training, I would say, Oh really? How do you know that? Did the athlete tell you that? Because when they go to practice, they do the same drills all the time. And why did they do that? They do that because they need to get better at them. They need to perfect or get as close to mastering X as they can. And why should that be different in the weight room? Like if I have an athlete that’s doing she has a 25 kilo power clean and she’s still at 75 kilos after working with her for three months. But I have a push device on her and I see that the barbell is moving a lot faster. That’s great because what’s the purpose of that drill, right? To improve explosive power. I’ve just upped that quality. So I would encourage people to study the basics because it’s so exciting. I know. Get a mentor if you can. I’m really fortunate, even though I have a 20 years under my belt, I still have four or five people in my caucus that I can talk to at any given time. And most of them are not very well known because they’re too busy coaching. Be a wary of people that are on social media constantly and constantly promoting themselves and look what I can do because from the coaches I’ve been around that are really good. They just don’t have time for that. So it makes me curious as to really who they’re working with shadow someone that’s worked with world champions or shadow someone that’s taken somebody that, like I said, herniated a disc in their back or two and then a year later they’re back in the cage fighting. Like what did they do to get them there? And then spend time with therapists that you trust. I have a phenomenal team. Our sports medicine doctors, wrestling Canada is obviously brilliant. Our tight team, Cairo, she’s absolutely brilliant. I will bet things off of her constantly. So when it comes to like the low level rehab, she’ll take care of that. I don’t do a lot of that because I just don’t always have the time or maybe I’m not actually that good at it. Maybe she’s way better than me. So don’t be afraid to farm off things that are outside of your expertise. And it’s okay too. Like I’ve managed to get very good at both the strength and the conditioning because I come from your generation, Corey, where we were strength and conditioning coaches. What does that mean? Now we’ve got people that are strength coaches. Trained muscles consume one and a half times more oxygen per unit of volume. So how do you train the muscles or robotically and some of these strengths people have no idea how to do that, but you know what they should. So if that’s a hole in your game as a coach, learn exercise physiology. If you’re an exercise physiologist and all you know is aerobic then learned strength training and learn how to teach and coach and perform proper lifts. So I think that the top people in our field can do both. And I also think the top people in our field, know when to use a therapist and I don’t think you can be a therapist and a high level strength and conditioning coach. And that’s going to make a lot of people mad that I just said that. But I think it’s true. Because there’s just too much to know on both ends. Like I can imagine having to learn everything I’ve learned plus learn how to be a chiropractor. Oh my gosh. Seriously, like impossible.

Corey Beasley [00:39:38]: So Carmen, thank you so much for sharing all this information. I mean, we went a little over what I said, but I think it was well worth it you shared a lot of good experience and advice and it sounds like you got your teams and your programs and stuff dialed in tight. You’re not trying to overthink it. You’re using a lot of the basics, which I think was a cool point because it’s like you said, the skill coaches will grind on the basics and the best athletes in the world are just really good at the basics. And I’ve never heard in like 43 interviews or whatever we’ve done here on talking to the strength coaches. If somebody relate strength tuning and describe it like that, so that was a very cool point. But I mean, a lot of talk about the basics, they talk about keeping it simple using in a minimal mile work to get the response that they want. But I thought that was just a cool analogy. So for people that are wanting to reach out, learn more about what you’re doing what’s the best way for them to touch base with you?

Carmen Bott [00:40:48]:Okay. This is where I’m bad at plugging myself. You can go to my website and contact me through there. It’s humanmotion.com. I’m on Facebook just under my name Carmen Bott. I’m also on Instagram under coach Bott. That’s where I tend to post more videos of what I actually do with my clients. Facebook a little nasty at times and I don’t feel like cyber punching people these days and maybe I’ll just give a plug to the work I’m doing. So that way if people are interested in geeking out, they can. What I’m really quite interested in is answering this question and the question is you can train an athlete to call to tolerate the condition or you can train them to avoid such condition. So the point being is if I get an athlete so well trained that they’re oxidative and intermediate fiber in their muscles can consume and utilize and oxygen and then create ATP without becoming acidic, are they the superior athlete? So that’s where I’m going to be going probably for the next 10 years in my work and my research. And I didn’t share much on my methods yet because I am using them and I’m going to see if they’re working scientifically. But that’s kind of the area I’m looking at in terms of exercise phase and whatnot. I find the strength, power stuff to be fairly straight forward. I’m not totally don’t want to sound like a snob or know it all but the actual cellular physiology and biochem stuff is something that I struggle with and I’m challenged by and I have a lot of questions. So, cause that’s where I’m headed.

Corey Beasley [00:42:34]: Thanks again for chatting with us and guys, be sure to reach out, ask questions, learn more of those basics and we’ll keep sharing the best stuff we could find so Carmen thank you so much.

Carmen Bott [00:42:46]:Awesome. Thanks Corey. Thanks everybody. I appreciate it. You guys take care.

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