E09.1 - How Herman Demmink prepared for the world's first Spartan Games

In this 4-part series, we deconstruct how Herman Demmink prepared for one of the most extreme competitions on earth in just 72 hours.
April 28, 2021 / 0:39:15
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Over 4 days in October 2020, 24 Olympians, NFL athletes, triathletes, elite CrossFit athletes, and more all gathered in the mountains of Vermont to compete for $100,000.

The 24 men and women battled in obstacle course races, a freezing open water swim, a treacherous mountain trail ride, combat sports, and more.

In this special 4 part series, we go behind the scenes of The Spartan Games, and deconstruct how Herman Demmink prepared for one of the most extreme fitness competitions on Earth in just 72 hours.

If you like this series, please pass it on.

Sharing with a friend will help keep The Goods ad-free.

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My pride hurts a little bit, but I'm sure I'm gonna look back at this and say, this is pretty freaking awesome.


My name is Mike, and this is The Goods. The voice you just heard is Herman. Demmick one of 24 athletes invited in secret to compete in the first ever Spartan Games. Now you may be asking what is a Spartan Games and who's Herman Demmink? Well here's a quick recap. Over four days in October 2020, 24, Olympians, NFL athletes, Triathletes, elite CrossFitters, and more all gathered in the mountains of Vermont to compete for $100,000.

The 24 men and women battled in obstacle course racing, a freezing open water, swim, a treacherous mountain bike trail ride. Combat sports and more. In this series, we go behind the scenes of the Spartan Games and deconstruct how Herman Demmink, a medical sales rep, prepared for one of the most extreme fitness competitions on earth in just 72 hours.

If you like this series, please pause it on. Sharing with a friend will help keep the goods ad free.

You can find show notes, transcripts and more at this is the good stop com that website link again is thisisthegoods.com. Now all that said and done, let's do this. Please enjoy episode nine, part one with Herman Demmink.

Welcome to the show Herman. And it's so great to have you.


Thank you so so much. I appreciate you taking the time.


For the audience's benefit, can you give us a bit of a background about yourself and what you do?


So I lead two different lives. For the last 18, 19 years, I've been a performance coach strength coach here in the United States.

I've been running my own business now for almost 13, 14 years. It's called 3d performance training. But yet at the same time I still. Would like to believe that I can compete on some level. So that's the kind of the athletics side, but then I also have a full-time medical surgical sales role with a company called Alcott.

We're the world's leader in eyecare. And I'm the account manager that covers almost all of East Tennessee. So any LASIK vision, correction, cataract procedures, interocular lenses Within the clinic and in the operating room, that's the medical sales side of what I do.


Have you always considered yourself an athlete? I know you've you had a background in growing up in baseball. Can you tell us a little bit about that?


So I grew up in Richmond, Virginia, and I played almost every mainstream sport that you can imagine here in the United States.

So football, baseball, basketball, swimming, diving, gymnastics, indoor outdoor track. I played men's volleyball in high school.  I think the only two sports  you could consider mainstream in different geographical parts of the United States would have been hockey or lacrosse. I never really got enough into that, but.

But that's probably because I was too busy being on multiple swim teams, multiple baseball teams and doing things all over the place. But ultimately when it came down to it and I was going into college, I chose to take a scholarship to Clemson. The number one team in the country. During my recruiting process.

So I took on the scholarship , played four years with them finishing the college world series with them in 2006. And then was drafted by the Philadelphia Phillies in 2006 in play 2006, seven, eight, and nine with them before ultimately they said, Hey, we're going to. Wish you well,


Can you tell me a little bit about your off season? Because I know you prepared in the off season in a really not an uncommon way, but differently to a lot of the other athletes, and I'm hoping you might be able to share a bit about that.


That in itself is what started the need to create 3d performance.

Back in 2004, while I was at Clemson, I was a sophomore. I really started to dive deeper into. What sport performance was all about? So my undergraduate initially was biology. I wanted to be able to go to med school. So I already had some cellular training, but I was like, Hey, how can I start helping my performance by the stuff I'm learning in school?

And in 2004, as I started training a little bit more I ended up being the NCAA strength athlete of the year which basically just means that. Within your sport. You're also doing things exceptionally well within the weight room setting which was really fun because they, even though there might have technically been some people that were either stronger or faster or whatever that look like you can't win the award unless you're actually good at your sport too.

So that actually was fun. You have to be a little of both. So then that started to piece its way into me doing different things during my off seasons. And then when I graduated from Clemson and I was drafted by the Phillies, I would show up to spring training or whatever it looked like.

And I was in better shape physically. Than most everyone else. And I was better prepared for the season. So all of these professional athletes would then start to follow me back to my home during the four or five months off season.  

And they were like Hey, can we just do whatever you're doing?

So I would end up training myself because at this stage I'm technically I'm starting a business because it created it a market for itself or a niche for itself. But then I'm still the professional athlete being paid to play baseball for a living. So I would wake up early in the morning. I would train myself.

Take all my batting practice, take my ground balls, do my long toss things I need. And then also train in the weight room. And then the rest of the day I'd spend training professional athletes because they would follow me back. So technically all these guys, they would sleep in and let me get all my stuff done up until noon.

I'd be up at four 30, five o'clock in the morning. I'd go train for six, seven, eight hours. And then that afternoon I would just train people the rest of the day. And then they would show up to spring training and they're like, Hey, this guy's doing something really different. Like it's not the same.

So that's technically, how 3d performance started. And how we started to grow.


And for those that don't know baseball, how important is strength and conditioning to the sport of baseball?


So I think what's unique about the game of baseball that's different about many other sports is it's not the strongest guy. It's not the fastest guy. It's not always the tallest guy that wins, like I hate to break it to people, but Hey, if you play basketball, right? If you're really short, you're probably not going to beat the really tall guy.

Or if you're playing American football if you're not the fastest or the strongest guy, you're probably gonna lose, now of course you can be better at your technique. You can do some things, but still. Usually the stronger, faster guys win or the stronger, faster teams win in baseball.

It's very much skill oriented and being able to, and grain certain movement patterns, but the adding of the strength and conditioning is only helping to increase or improve the consistency. Of the athletes that are doing baseball related movers. So if you can. Managed to become super proficient in your sport.

And then also get a little bit stronger, a little bit faster and keep yourself from getting injured. You're way more valuable to your team.

And what is the focus of strength and conditioning on baseball? Is it mostly injury prevention? Is it efficiency? What would you say is the biggest carry over there?

So I like to use the analogy that, and this is my philosophy, right? I don't necessarily think there's always the perfect answer for every sport. We all have our own theories. We all have our own philosophies. But what's, again, unique about baseball is you play a power sport, but you play a marathon season.

You're playing 162 games over the course of six months and you basically get one day off every 15 days. Wow . It really beats you up, but yet you're still expected to play a sport where you have to be super fast and super explosive in individual movements.

With baseball, I like to say that we're creating functional meatheads because what we really right. What we really want to be, what I do is have somebody who's, who can move extremely functionally and biomechanically efficient. And be able to do, that our skill, whether it's hitting or throwing or fielding or catching, whatever that looks like and helped themselves state.

Injury-free because the season is so long if you miss two months, you're missing like 60 games. Yeah, that's a lot, right? That's.


A massive chunk of the season.


That's a massive chunk.  But then on the flip side, you can be able to prevent injury really well.

You can keep yourself highly functioning and, or maybe biomechanically efficient, but if you're really weak, you're not going to do anyone any good. So there's that guy that never gets hurt, but he's not any good at a sport. So you have to be really strong. You have to be really powerful.

But at the same time, you've got to be able to repeat those movements over and over and over again.


Yeah. And in all of this as well when did you actually make the official  transition from athlete to coach? Cause forgive me if I'm incorrect here, but did you coach at Clemson as well?


So it's my story is really odd. So the, yes I did coach at Clemson. So I was, I finished my playing career in June of 2006 with Clemson. I was drafted by the Philadelphia Phillies in June of 2006. So my very first professional season, technically the way it works in baseball in the United States is your first rookie season.

You play an abbreviated season. So instead of playing from April to September, what we did was you get drafted, you finished your college season or your high school season, and then you play June, July, August, and part of September. So you play a shortened season as your rookie year.

And then I came back after my, rookie season to Clemson, which is where I played and that's where the athletes started to follow me back. And I got there and it just so happened that the strength staff. At Clemson for football and for their Olympic sports, had a graduate assistant spot that was open for one semester because  a football player who is finishing in the NFL about to retire and they were going to come take that graduate assistant spot in the spring.

So they had an allotment of money. That they could pay someone to be a graduate assistant for one semester. And that was the only semester I could ever do it.


And you were just at the right time, right moment, right. skillset.

Right time, right? Right moment. And and they knew that I was going to be a great ambassador of the university.

That's where I played, and people knew what I had done there. It was one of those things where not only was I. Decent on the field. But I was also most dedicated on the team all four years. So they knew that my commitment level to what was necessary and I was going to represent things well.


And they also had the iron tiger , the athletic departments version of the fittest athlete. There's part of  the Clemson baseball's version of  the Omaha challenge, which is where the national championship is held and they would title.

The iron tiger, the fittest person in the entire athletic department. And I won that all four years. Wow.


So  what was that test?  How did that actually come together? Was it a multi-domain thing or?


So a multi-domain thing that the coaches would put together every year and they would say, okay we're going to we'll put in  a two and a half mile run for time.

And then the next one might be like, max, pull-ups. For reps and then they might say, okay, we're going to do like agility, drills, and cone drills and time you. And then there was one real it's like they strap on your body weight. Onto a sled and you've got to drag the sled like 400 meters for time.

Like it's something just terrible. And it's a week long event and it finishes the fall semester. Before you go home for that Thanksgiving holiday break saying


Oh so a nice meal at the end of it all?


Yeah. that was my introduction to competing on fitness, but yet I was still, it was a team building activity is really all it was.


Yeah fantastic. And can you tell me more about that graduate job? What were the things that you learned in that role that set you up for the light work that you did throughout your career?


I didn't realize this. But if anybody's in the strength world, you've heard of Louie Simmons and West Westside barbell.




Everybody knows that name. Joey Batson, who was the director of strength, back, sometime late nineties . He took over as the director of strength at Clemson. He is still the director there to this day.

With the multiple national championships under his belt now. And I didn't realize that what I grew up doing and the programs that I saw were conjugate method systems, and they were Louie Simmons derived. And in fact there's a there's a documentary on Louie, on Netflix, I think, or maybe prime and Joey Batson is in it.

It actually shows him, and I didn't realize how it shaped my thought process on how , in a generic week from programming, you might have a maximal effort pole you know, , maybe a pull up deadlift, whatever on like a Monday.

And then maybe Tuesday, it might be a max effort, press a bench or a squat or something else. And then 72 hours later so then that Thursday, Friday would be like a dynamic speed effort. And you start to get these maximal efforts and it doesn't necessarily mean maximum weight.

It just means maximum effort. So you might find the heaviest eight, you can do. Or you might find the heaviest five, you can do on a Monday or Tuesday. And then you might have eight sets of three dynamic with bands or chains or something on a Thursday or Friday to pair that off. And then again, what Louie preaches is, it's not really the core lifts that make you that much better.

It's the accessory pieces. And then that's where I saw Joey Batson. Program all these things in and it really shaped the way I thought. And I didn't realize that as I started programming out, I was obviously taking from some of my past and then understanding my past was leading back to conjugate.

And that's how a lot of our programs are set even to this day.


And is conjugate. Sorry. That's a very awkward word to pronounce. Can you just describe what that is?


Absolutely. So you got to understand where Westside systems, where we're conjugate systems. Originated, in Europe where they started. It was the maximum effort, not necessarily the maximum weight.

Really. It was just finding a max in whatever it is,  and then 72 hours later . 30 to 50, 60%. So it's a much lighter version of what you might have done or maybe a much lighter version of relative to your one rep max, it's very fast and very explosive.

So you might pair some of those days with some extra, box jumps or bandage jumps or, . Maybe we find  heavy five or six  back squat on a Monday. Then on that Thursday, we might turn right back around and go eight sets of three at the minute, may every 60 to 90 seconds, eight sets of three with 30% of your one RM on the bar.

Plus another 20 to 30% in band tension. And you'll repeat another eight sets of three on back squat , and really see how quickly you can move the bar. So it's more of a neural adaptation and getting your body to. Move as fast as you can get it to move to make sure that  you not just training the muscular system, but you're also training the nervous system to react the way that you want it to.


It's actually a really interesting point. Like how a lot of people think about training, they think about muscles. They think about, getting bigger, stronger, all that kind of stuff, but how important is CNS training to being an athlete?


So it's funny you asked that question cause I literally just presented at a national conference down in Orlando, Florida, this past weekend on neural and muscular adaptations to high load and high speed training. So you literally just asked the question that I had an entire presentation on. So I'm going to try and condense that hour long presentation into about 30 seconds.

So I like to use the rule of 90%. Okay.  Your  fast twitch your type two B fibers have the greatest capacity for power output and strength relative to your type one fibers that are very slow Twitch, but if you can add loads or you can move loads at approximately 90% or greater of your one RM, you can actually activate.

The high threshold muscle fibers and not just increase cross-sectional area or get more muscle mass, but you can also tell the brain that. Yes, it's okay. We need to activate these fibers in order to move these loads or in order to run this fast. And another analogy, or maybe representation I like to use is,  if you constantly do lightweights and high reps on things, that's like having an amazing amplifier for your speaker system or your stereo system, but you turn the volume up to like level two.  You have a great capacity to do things, but you're only using a little bit of the muscle or capability you have because your nervous system really isn't turned on.

When you add high loads, Or high speeds to your training at approximately 90% or greater that's like taking your engine or that speaker system and cranking the volume all the way to max. Now you're literally taking every bit of energy you can produce. And your brain is telling your body, you need to move it at maximum effort with every bit of muscle.

This is where our nervous system comes into play, that's the grandmother that lifts the car off the baby or the dog, we've all heard that story where the adrenaline rush hits. Our weight training and our strength training and our speed training is designed to tell your body that.

Yes you're okay. You can do that. It's telling your body that you can turn off these safety mechanisms. And you can actually do these weights or these speeds and not get hurt doing it. But you have to over the course of time, progressively slowly overload the system so that your tendons, your connective tissue, your muscle fibers can actually handle those loads.

And that's where it's that give and take of saying how hard do we push now? what kind of time do we have to spend broadening the base? Before you start building for overall performance. Yeah.


And how important is that 72 hour window between one training stimulus type and another?


Without getting too deep into the literature I'll be honest, I'm just a nerd like that. This is the kind of stuff that I enjoy.  That 72 hour window in the literature, pretty much the easiest way to say it is that's been shown to be the most effective time window, not just for overall results, but for the ability to train more often.

Hey, you probably could wait a little bit longer than the 72 hours, but then if you wait longer than that, 72 hours before you do that again, then you're prolonging when you can do another maximal effort again, because in order to get stronger you have to get more muscle, but in order to get more muscle, you have to train more often.

So it's that double-edged sword of how hard can I train? How well can I recover and then come back and do it again. Some people say, Hey there's no such thing as over-training, but there's definitely such a thing as under recovering. And you can only train as hard as you can recover.


Yeah, the way that you described the baseball season it's a marathon that goes for a very long time, the games themselves are quite a long duration, but then you also have a lot of moments where athletes required to do explosive movements and spontaneously call on that as needed.

Is there a particular timeline that training needs to occur around the season to make sure that an athlete is training and recovering effectively? And how do you like combine that strength and conditioning with the events where the athletes actually have to compete?


So I think the answer to that is, is too complicated because the sport is too complicated. So if you have soccer or football I don't know it in Australia. Is it called soccer or football


We've got soccer. And then we've got NRL, AFL and Rugby Union.


Okay. So you still call it soccer.  Let's just say you've got a soccer team. And the majority of those players are all on the field. Four of the 90 minutes , the majority of the players, unless they're being subbed, they're going to play 70 plus minutes.

So if that's the case, then you can actually recover or train your team as a collective group. But in baseball. You're going to have a pitcher who might throw a hundred plus pitches, and you might have a catcher who catches , over the course of that entire game, every pitch that was thrown, and those guys are absolutely bonkers fatigued.

And then you've got somebody who is standing out. At third base or centerfield and they might've had to run hard or do something hard five times in three hours. So how it's too hard to create a program that's for an entire team.  That's where it gets really complicated with baseball is understanding the need for each individual person.

And what their role is on the team. The answer can be simple. But it's at the same time, it's very complicated. If you look at it from from a blimp view and say, Hey, I've got to just give one program. It doesn't work that way. You have to be able to find the need for individual athletes. And then it's such a long season that some people have aches and pains one place, and you've got to make constant adjustments based on what that need is.  

Mike (2)

It does sound like a way more complicated sport and when you start thinking about catchers that reminds me of pitches that reminds me of the Australian cricket is That have an overarm toss. And I can imagine, the whole shoulder kind of region might need strength and conditioning to remove the risk of injury, or perhaps it's elbows or wrists or something, because some of those people that compete really can throw baseball fast.


And can you imagine if the people that were throwing baseballs really fast, how to throw a cricket ball? All my, you'd have. People literally did a cricket ball is so hard. But the other thing too is like cricket though. You can have a game that lasts for what, like three days.


Yeah. Five days I think is a test match.


Yeah. It's, they just last forever, but again, the pitcher in cricket. Might have a different training program that somebody else that plays somewhere else.


And maybe this is a great segue then into why you started 3d. Can you tell us a bit more about that?


So got to a spot where I knew this is something that I enjoyed. And I knew it was something that at that stage, I was like it's created a market and people are willing to pay for this. Yeah. So I was like, Hey , let's do this. But the more I find out and the more I'm in the fitness community, the more I'm in the strength world which will tell more of my story down the road.

And maybe even, later on in this show is then we got to a point to where in the private sector, there can be people that are willing to, to pay for it, but it gets to a point to where, because there's so few barriers to entry. To get into this market. You can go take a weekend seminar and you got a certification.

You can go train people. So that's where it becomes a little bit different because now everyone wants the knowledge that, we as tenured string coaches might have, but no one's really willing to pay for it. So it, so initially it started as Hey, like I'm single. I don't have kids, I'm trying to play a professional sport for a living.

But then you start realizing that it's a grind and being a string coach is really hard and you really have to love it. Yeah.


And what are the biggest challenges that shows up for you and I'm curious as well

what kind of athletes do you work with now?


So we started in the elite professional athlete and it started that way because at the time that's what I was. So the only time I could ever train anyone was during the professional off season.

So it just started as the professional player. I had a five-year-old elite gymnast. Who went on to be a coach at Michigan,  I've had as old as like a nine-year-olds Parkinson's patient.

But 3d as a whole we specialize in the elite and the professional athlete. Now that also was not just because that's what the market was, but that was really the only thing I was allowed to do. And I'll explain that because. Technically from the time it started 2007, 2008, I was either playing professionally or by 2009 when I was done, I was hired on as the assistant director of athletic performance at the university of Tennessee.

So now I'm under NCAA jurisdiction where if I would train anyone who was not already yet professional setting, if they were an amateur athlete, they were a high school athlete. That was a recruiting violation. I could lose my job at the university and that particular player could potentially lose their NCAA eligibility and being allowed to play college sports.

So I continued through 2016, not being able to coach anyone who was anything other than a professional athlete, because I basically was running my own business. During off work hours or hired to train collegiate athletes at a large BCS institution. So I got to a point to where, Hey, that's all I could do

Now It's major league baseball and NFL PGA tour, professional tennis various Olympic athletes, both winter and summer. But then by 2016, when I left the university of Tennessee and took on my, I didn't want to leave the university, but.

I knew that I could technically go to a retail shop and go sell drones in a mall and go take care of my family better than I could, working for an NCAA BCS, division one school. So I didn't want to leave, but. Honestly, that's, that was my only option, knowing that my priority in life was my family.


It sounds like there's a lot of barriers when you're a strength conditioning coach at a facility like that. You can't really offer your services to a range of athletes . Not being able to train a lot of the professionals from other teams, because there'll be a natural conflict between your team and their competition.  what are the things that you've learned over your career that you consistently apply  ?


So I'm going to answer this a couple different ways. Number one is we don't necessarily follow any. One system. We take every potential theory in training and see how it can apply to an individual athlete.

So even though we may have some conjugate foundation in a lot of our programming doesn't mean everybody follows that either. And then I'll also say that I think one of the things that makes us extremely unique. And this is our brand 3d performance is

Hey, can we kind of merge science application and real world experience some people that are very. Academic and they know the textbook in and out, they can spit out every cellular bit of data. Every statistic , but they can't communicate and they can't find a way to simplify what they know to make the athlete better.

Then there are some people that know none of the textbook.  But they have been a professional athlete or they have been exposed to training or they've watched other people. So they know what to do, because they've seen it done or they were the athlete and it was done on them.

Just because a training program works for them as an athlete, doesn't mean it will work for their clients. If they choose to go into it. We all are made up differently. So we're all going to respond differently to certain stimulus. Then there's also the idea of anecdotal evidence and real world application in that we technically have the science on paper, I'm a bio mechanistic, right?  I'm a nerd. So like, all I ever did was like the marker systems and 3d kinematics and, Ground force plates and you start to understand data, but at the same time, we've got athletes that have competed on the international level.

One of my coaches right now  he was with me dating all the way back to 2014 and he was, recently hired on by the Los Angeles Dodgers. One of our other coaches is now actually stationed in Germany.

Because he's now training the uh, US Special Forces overseas. My current lead coach right now, Christian Montoya, he was a college soccer player. But he's a CrossFit games athlete. And yet his background after college was, you know, he competed in Olympic weightlifting.

Ursula at Texas barbell was one of his coaches and his training partner was Chad Vaughn an Olympic medalist. And then my wife is one of our coaches, Blair. And she was a two sport division, one athlete in college ended up having an ankle reconstruction while she was doing her rehab.

She was like, I'm going to do a study abroad. And she goes to Macquarie uni in Sydney. . And so then she technically completed her entire college career as a basketball player in Australia. Only to then play professionally in Australia

So as far as the foundational principles  number one, we don't follow any one particular training philosophy. It's what training philosophy will elicit the best result for each individual athlete. Then we as a collective staff, Can literally tie together science application and real world experience.

And the final principle is that we're not going to reinvent the wheel. What we really do is take very simple things, use science to back us up. How does functional anatomy work? And then how can we get a set of. Muscles or tendons or ligaments to work simultaneously to get the desired sport result.

So don't reinvent the wheel, stay simple, but execute it to 100% of your ability tied together a science application, real world experience.  And then just make sure that our programming isn't. Any one philosophy. It's all of them.


It sounds like you've got that blend of science and experience coming together.

And you've also mentioned like a range of coaches that you've got that have very deep and specific experience in particular sports, but they're all very different coming together on your coaching staff. And I imagine like, there's a lot of information exchange where you might know a whole bunch about a topic, but Blair might know something very deep about something else.

And I'm curious, how you all work together to design programming?


Well, the fun part is we don't have to rely on any one person. Not only do we work together, but we're all actually really good friends.

There's no sense of pride. Like, Hey, my stuff is better than yours versus better than yours. it's like, Hey, if this athlete or this group of athletes gets better than we collectively get better. And the other thing too is as the owner of the company, the last thing I want to do is surround myself with five of me that doesn't force me to grow that doesn't force me to get better.

Any successful person surrounds themselves with smarter people, and all I want to do is find great human beings. first off, I want to find a great human that is just compassionate and can empathize and can relate to people and deliver a message. Then we find what the experience looks like and how that may piece together.

Certain things that we as a company are missing.  A lot of times we'll come in and we'll say, Hey, you know what? This athlete just isn't responding  what do you guys think? And then we'll just start round tabling. and , one of the things that Christian is really good with, part of his Titlest performance Institute.

So he plays a lot of golf, but he also works with a lot of golfers too. So he has the ability to work with a rotational athlete and then know what type of metrics are going to matter. Just for a golfer. And then, my wife, for instance, she was the basketball player and She's really good with footwork, and she's really good with lateral change and direction .

Sometimes it's where can you relate to different athletes? And then you might find somebody that can deliver a message really well. And then you might find somebody that actually has the knowledge that you need. So you take the person that has the knowledge you need, teach the person that delivers the message and then have the person deliver the message to the app.


Yeah. So it's like combining different skill sets and different domains together to get a result that's really beneficial to that end athlete. Can strength and conditioning training and these kinds of methods help those people that are just trying to  get a better range of motion or trying to like, you know, be able to like, hold the grandchildren,


So now that we're no longer just the. Elite athlete. Now we have three categories of people that we work with. The professional athlete. Those people that are paid to play their sport or we'll even consider  our college athletes who are paid in scholarship money for their athletic ability.

Then we have our aspiring elite. Which would be Hey, that high school athlete that ultimately has division one college or professional aspirations. One of our athletes right now, he's a freshman in high school and he just committed to play at the university of Georgia.

Who's the number two team in the country.  He falls under the aspiring elite where he is not paid yet to play his sport, but he does have those aspirations to be at that next level. And he's going to train as if he is a professional with the given time that he has around school academics and his sport.

And then we also have performance lifestyle. So these are people that they might be, you know, an ex athlete, or they might be a young professional. They could be a mom or a dad, but they're willing to. Dedicate their lives as if they technically were a professional with their given amount of time.

I understand that there's different commitment levels. I understand as being a parent, now it changes, but they're willing to invest in their foods, if they're willing to invest in their sleep habits, if they're willing to invest. The effort level it would take on the physical side then yes.

We're still going to treat you. We're going to do your metabolic profiling. We're going to do some VO. We might even do some blood lactate work. We're going to, assign if you need a dietician, we're going to still prepare you as if you are a professional, even if you're not currently paid any more to play that sport.

So it doesn't matter who we work with. We're still going to hold the expectations as if you were that elite person.

We don't take anyone on without doing. full on assessments. And when I say assessments, that's movement quality like, see if they're predisposed to any injuries, what is their movement like?

What key performance indicators can we pull from based on the goal from training with us? So we might have somebody come in and they say, Hey, they want to get really good at lifting weights. Well, Then some of our tests are going to be revolved around strength. But if somebody comes in as like, Hey, I really want to be a good 10 K runner, or I want to be doing really good in some endurance events.

Then it might be more important for us to test metabolically what they're going to look like in a cardiovascular state. So we're going to start testing around the goal. That they need. And then ultimately for that hour or two hours, that an athlete or client is with us they don't have a choice.

They're going to give every bit of effort that we ask of them. But , it's not what they do with us. That makes the biggest difference. It's what they do with the other 22 to 23 hours a day when they're not with us. So it's very educational on our end on making sure that, they're preparing for their sleep.

They're eating the right foods. They're  doing the right tissue management at home. Whether that's with a thera gun, with a complex unit so that they can do the things necessary at home  so that when they come in with us,, we can be more effective during that hour or two that they're with us. .


Yeah, because you can't really control everything, right? Like There's a variable of what the athlete does when they're alone, when they're not in the weight room or, in the facility with you in the same space

Given that you've got these different athletes and you measure against these different performance types and these different events that they're training for.

Have you found any exercises that just carry over across all athletes that you would just throw in as a staple? , it could be piece of equipment exercise or anything that just makes a big difference regardless of who you are.


Like I said, we stick to foundations, as the starting point before we get crazy. Before we get specific with all of these funky things that can be done, you still have to ask yourself, can this human squat deadlift bench press pull up? Very basic things. Can these people perform these correctly and underload, and then if they can start building these things correctly and be underload well, now we can start branching off and saying, how do we improve regular movement?

So it was like, Oh, Hey, I want to be able to, I want a strong core. And everybody thinks strong core just means you got to have a six-pack. Some of the strongest cores on the planet, you can't see a single ab, but that doesn't matter because they can hold loads and they can hold the rigidity of their spine in all scenarios if you're not holding yourself tight, well,

then your core is going to get really weak and you're just going to get hurt.  So you're gonna,

you're gonna learn basic movements and then you can always branch off from it.

That's the end of part, one of episode nine


In part two of this series, we deconstruct how Herman prepares for the Spartan games in just 72 hours. The good news is part two is live now, so you can continue the story. My name is Mike, and this is the goods. Thanks for listening.

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