225: Kevin Foster and Grant Fowler on Updated Non-Linear Training Methods for High-Powered Athleticism | Sponsored by SimpliFaster

Today’s podcast features Grant Fowler and Kevin Foster. Kevin Foster is a former NCAA DI javelin thrower training for the 2021 Olympic trials. He is the owner of the Javelin Anatomy Instagram page, a regular writer for Just Fly Sports, and was the guest on episode #164. of the podcast. Grant Fowler is the owner of Fowler Fitness in The Woodlands, Texas. Grant works as a private training and online performance consultant and specializes in program design and injury prevention. Grant is a different thinker who has a distinctive “non-linear” and adaptable style to his training program design and previously appeared on episode #190 of the podcast. In one of my recent chats with Kevin, he mentioned how his training for javelin had exploded in his time working under the GPP programming of Grant Fowler. As we chatted about on episode #190, Grant has a rotating-PR version of training for performance, and uses a unique non-linear style in his work. Kevin’s strength and athleticism reached new levels using this method, and so on the podcast today, we dig into some of the specifics and philosophies that went into building Kevin’s training program. In addition to Kevin’s training for javelin throwing, we also get into some great discussion on mobility training, training holism and reductionism, general strength and capacity, and much more. 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. View more podcast episodes at the podcast homepage Timestamps and Main Points 6:20 What Kevin Foster has been learning in regards to the importance and specifics of what a general foundation should look like for an athlete, and the negative aspects of skipping this type of work in favor of maximal power work too soon in a system 12:20 How much mobility do athletes really, truly need in their programs? 14:20 The possibility of looking at training “too” holistically, and never doing any specific isolated work to approach weak points 24:20 Ideas on time spent actually working on one’s maximal strength capabilities, and then how rotating those movements fits into continual progress with less effort 33:20 How Kevin’s training progress exploded while utilizing Grant’s training system in regards to lift strength and short-approach javelin throws 41:20 How Grant structured Kevin’s training program utilizing a rotation of maximal effort lifts, and any adjustments that have come in since last program 56:20 Ideas on individualizing workouts on a day in favor of athletes being able to make PR’s and create incremental progress 1:00.35 How to taper in a program where you have a non-linear progression 1:04.50 Kevin’s take on getting the needed general tools to achieve the highest specific mastery in sport, and considerations on where too much focus on maximal strength could potentially be a drawback 1:15.50 Grant’s two favorite recovery modalities for athletes “We go straight into these programs that revolve around powerlifting and Olympic lifting, max vertical jumps, velocity-based training, this that and the other, but we ignore the foundation of isolated joint mobility, getting your hips moving, spine moving, spinal segmentation” Foster “There are some people who look at training, almost too holistically. There was a point in time when it was almost too reductionist” Fowler “I think that stretching goes hand in hand with relaxation, and too many athletes have the ability to turn off their muscles. Relaxation is the single most under-appreciated elements of athleticism out there right now” Foster “We maximal strength train people for 20-30 minutes, maybe at the most, and in-between that we are doing a lot of other things” Fowler “When I go in the gym, it’s easy to pick an exercise, pick a rep scheme you haven’t done in a while, and that’s pretty much it” Fowler “A lot of people aren’t ready to train that intuitive, so you have to structure things more in the beginning, but a lot of people should get to that point (of intuitive training where they are responsible for a number of training decisions)” Fowler “You always had an opportunity to hit a new best (PR in training by means of variation), I think there is something pretty powerful about that” Foster “If you have a little too much variability with your big lifts, and those high-stress exercises, if you haven’t been exposed to that stimulus in a while, so we cut back the variability in some of the higher intensity stuff (in a taper period)” “If you are not scared of that 5-minute lunge anymore, week after week after week, then I think you are a better athlete for that, you are more confident and you can channel that energy” “My big takeaway has been always maintain that level of general strength and structure, and always have that in order to funnel into the specific work I am doing” About Grant Fowler Grant Fowler is the owner of Fowler Fitness in The Woodlands, Texas. Grant works as a private training and online performance consultant. Grant specializes in program design and injury prevention, and works with athletes on the high school, collegiate and professional levels. Grant is a different thinker who has a distinctive “non-linear” and adaptable style to his training program design. About Kevin Foster Kevin is a former Division I javelin thrower for the University of Connecticut. He is currently training to compete post-collegiately for the 2021 Olympic trials while working as a private trainer and consultant. He runs the Javelin Anatomy Instagram page whose mission is to break down and simplify the anatomy and physics that go into the javelin throw in a logical, critical, and holistic manner.