This week’s guest is Quinn Henoch. Quinn is the head of rehabilitation for Juggernaut HQ and his gym, Paradigm Performance Therapy is located adjacently to the new Juggernaut gym. He is also the founder of The Clinical Athlete.
Although speed and vertical jump based training, largely in the scope of track and field is a regular topic of this podcast, I think it is truly important to engage all aspects of the field of physical preparation and human performance. Today’s episode covers topics that have roots in both physical therapy and strength training, as well as concepts that speed-power athletes and coaches can take away for higher performance.
In that regard, we have the “one-two punch” of strength coach and physical therapist, Quinn Henoch. I can’t think of anyone better to tackle some common questions that physical preparation professionals might have with the flood of corrective exercise and SMR tools available to us and our athletes today.
There are so many therapy options out there in relation to athletes, it’s hard to make sense of best practices. Additionally, there are so many opinions on ideals of stretching, posture, and breathing dynamics, this is another swamp to wade through to find the optimal method. Fortunately, Quinn is one of the best, practical coach-therapists out there who gets to the root of what we are looking to “solve” in these scenarios, and how to best manage training practices in light of this information.
Today on the podcast, we’ll talk about things like static stretching, weighted stretching, foam rolling and SMR techniques, the placebo effect in therapy, and much more. Overall, this was an awesome podcast for coaches and therapists, since it covered as many topics that were “in the middle” of the two areas of performance.
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.
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Key Points:
- Quinn Henoch’s background
- Thoughts on static stretching and performance
- Ideas on split squats and their “weighted stretching” effect
- Foam rolling and what really happens when we utilize this tool
- Placebo and expectation effects in therapy and corrective exercise
- The infant patterning ideals, rolling, crawling and philosophy in training
- Breath training for strength and team sport athletes, commonalities and differences
“The term “good movement’ we gotta qualify that. Optimal posture for a competitive weightlifter is going to be different than someone who competes in rowing”
“There’s very little research showing that flexibility or increased range of motion as a stand along quality is protective of injury” “Being flexible is kind of arbitrary if you don’t have the strength and control in those ranges of motion”
“Most of the time (the range of motion gained by static stretching) does not last”
“loading, eccentrically in particular, can provide the same, if not more range of motion improvement than static stretching can, but you also get the benefit of mechanotransduction, you actually have to contract your tissues”
“Essentially what we are trying to do is load our stretching as often as possible”
“We need the necessary range of motion to perform the task, but having a surplus range of motion doesn’t make you that much better, it is not a protective factor”
“Studies of static stretching going right into a vertical jump, static stretching can decrease your top-end power output, but they’ve also shown that if you perform a dynamic warmup between the static stretching and the super-high performance activity, then the performance decreases are mitigated”
“There are studies that have shown that foam rolling increases range of motion in the short term without the possible power decreases (of static stretching)”
“If you get your range of motion change with 20 seconds of foam rolling, then 2 minutes of foam rolling is not going to be 6 times better”
“It seems pretty clear that we are not breaking up our tissues (with foam rolling), why would we want to do that?”
“Expectations, that is huge! There’s tons of research showing that setting patient expectations between patient and practitioner, or the athlete and coach, is more powerful for setting outcomes successfully, or not so, than any intervention that you do”
“Patient education and setting expectations is probably the most powerful intervention that I have”
“We don’t understand the mechanisms of manual therapy, it’s very much lumped into the perceptual realm”
“(Circumferential breathing) is relevant probably more so in the weight room when we are consciously able to control our breath and create surpluses of tension under maximal or near maximal loads under tempos that are a bit slower. When it comes to spinters or team sport athletes, I struggle finding the relevance, because it is very hard to cue them in the moment for those types of things.”
“Quote on quote “neutral” (pelvis) is a hard thing to come by in real life sports. In sprinters, anterior pelvic tilt, as a coupled motion with hip extension seems to be desirable”
About Quinn Henoch
Quinn Henoch has a Doctorate of Physical Therapy from the University of Indianapolis and BS from Valparaiso University. He is the head of rehabilitation for Juggernaut HQ and Darkside Strength. His clinic, Paradigm Performance Therapy, is adjacent to the new Juggernaut gym located in Laguna Niguel, CA. This facility has over 10,000 square feet of useable space, and is truly a rehab and performance hub.
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