Today’s episode features Dr. Mark Wetzel. Mark is a chiropractic neurologist with expert knowledge of the nervous system, reflexes and transference to sports training.
A running theme of this show has been digging into some unconventional training methods, one of which is long duration isometric holds and other exercises used by coach Jay Schroeder. The more I’ve heard of Jay’s methods, the more questions I tend to have. One guy I’ve met who answered those in the best detail I’ve yet heard is Dr. Mark Wetzel, who is based out of Memphis, TN.
Many of those questions relate to training ideas such as:
- The thought that “Velocity recovers everything”
- Why 5 minutes could be a viable time suggestion for isometric holds
- That traditional barbell lifting can carry some neurological drawbacks in terms of muscle contraction and relaxation cycles
If you are curious about the Jay Schroeder training methods, or just want a thorough explanation of why extended isometric training in the proper athletic position can carry huge benefits, you’ll love this podcast. It’s actually been one of my favorites thus far, and that’s saying a lot as we’ve had lots of tremendous guests on this show.
Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
Podcast: Play in new window | Download (Duration: 51:39 — 45.5MB) | Embed
Subscribe: Apple Podcasts | Spotify | Amazon Music | Android | Pandora | iHeartRadio | JioSaavn | Podchaser | Gaana | Email | Deezer | Anghami | RSS
View more podcast episodes at the podcast homepage.
Key Points
- Dr. Mark’s background
- The science of extreme isometrics
- Energy system cycles that isometrics done to fatigue go through
- Lactate as a friend or foe in training power athletes
- Thoughts on the idea that “velocity recovers everything”
Dr. Mark Wetzel Quotes
“When you are holding an (isometric position) the muscles are turning off and on very fast”
“The 5 minute approach for the isometrics is that you want to get to failure, and you want to fail in an eccentric state”
“When you get out of position in isometric holds, you are putting in more effort, but getting less gain”
“If you can fatigue multiple times in that 5 minutes you are getting better adaptation”
“To get to the lactate cycle you need to fatigue the previous three energy cycles”
“When you get into a new energy cycle, it starts the recovery process of the previous energy cycle”
“If you hold out long enough (in an isometric lunge) the burning will eventually get sucked in by the muscles, used as energy, and you can keep doing what you are doing”
“The more you can push into the threshold, the more it will recover your other systems and create sustainable energy (in competition)”
“Velocity training is your body’s ability to relax the antagonist muscle”
“The squat (max) should be a test to see if you are training correctly (as opposed to being an end of itself)”
“It requires more energy to relax a muscle than contract it”
“The faster you can contract a muscle, the more you can create relaxation in another muscle”
“70% of muscle strength comes from your brain telling it to work, 30% comes from the gym”
Show Notes
Iso lunge Hold
About Dr. Mark Wetzel
Dr. Mark Wetzel is a chiropractor based in Memphis, TN. Mark has a diverse experience and is an expert in the neurology branch of chiropractic.
Free Speed Training eBook - Velocity 101
Improving speed is one of the most popular topics in the athletic performance equation. Where there are many ideas and thoughts out there, as to particular training exercises, or setups, the more core aspects of speed training often go without mention. These include the fundamental aspects of what makes an athlete fast, specific sprint-power concepts, the relevance of "3D" motion, motor learning and more.
Velocity 101 will help you take a leap forward in understanding of what makes athletes fast, and how to train it effectively