241: Michael Camporini and Justin Moore on Learning to Yield in the Gym, Clarifying “Stiffness”, and Understanding Stretch-Shortening Dynamics in Athletic Movement

Our guests today are Justin Moore and Michael Camporini. Justin is a master instructor and the professional development manager at Parabolic Performance and Rehab. Justin has been a popular guest on the podcast many times in the past, discussing advanced biomechanical principles in regards to things like breathing, positioning in strength training, and much more. Michael Camporini, "Campo", is a sports physical therapist in Phoenix, AZ, and previously worked with athletes of all different levels and ages with experience as a strength coach at Parabolic. He has completed internships with Resilient Physical Therapy and IFAST, as well as completing a clinical rotation with Bill Hartman. You may have heard me speak on the drawbacks of doing too much strength and barbell training many times in the past. Unless we have some ideas of the exact, negative structural changes that happen with excessive barbell lifting strain (and how to reverse them) we might potentially live in a world where heavy weightlifting is some sort of bogey-man we can’t quite define the effects of. This is important because some athletes need heavier training, while others do not. Recently, Justin Moore (who has a long history of heavy strength training) had a significant knee injury that occurred while demonstrating a skipping exercise (he had injured his knee multiple times in the past), that led him to reach out to Mike Camporini to help him create an intervention program, which led Justin to playing flag football pain free and moving extremely well. On the podcast today, Justin and Campo talk about the intervention, the issues Justin had from years of too much lifting strain, and how they reclaimed his range of motion and athletic ability. This podcast goes into many concepts of human function, stretch shortening cycle dynamics, compression versus expansion, defining what “stiffness” really is in context of sport skill, and much more. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs. View more podcast episodes at the podcast homepage. Head to www.lostempireherbs.com/justfly for 15% off of your purchase! Timestamps and Main Points 6:35 Justin’s history of knee injury, and his athletic pursuits that contributed to not being an optimally functional athlete 21:35 How Justin would approach taking compressive lifting away from an individual, and what might warrant the need to avoid bilateral lifting in a program 30:35 What KPI’s in terms of range of motion are Justin and Campo looking at for field based athletes who need to run, jump and change direction 40:55 Thoughts on lifting strategies that produce excess stiffness in an athlete’s system, and how stiffness and stretch-shortening action can be specific to athletic action 52:25 Why being overly “stiff” in a standing vertical jump will negatively impact jump height and resiliency and topics on being “expanded” vs. “compressed” 1:13.45 Some of the tests and corrective strategies that Campo and Justin went through to help fix some of Justin’s faulty mechanics 1:24.35 The use of yielding and oscillating work to help improve the quality of Justin’s movement strategy “Those elements, those compressive training strategies that you do over years to build the strength, to build the muscle. Those lead to structural changes and certain biases that you need to give time to create any adaptation in the other direction” Moore “When we look as an individual’s situation, we say, what does this person need to reach their goals, where is their endgame, and then we establish things we need to track and we don’t want to lose” Campo “There is a stretch shortening cycle in Olympic lifting or Powerlifting, it is just going to be different compared to throwing a baseball” Campo “How he is behaving and creating these motion deficits is also influencing how he is absorbing energy, or can potentially absorb energy within his elastic tissue…. that amount of stiffness is necessary for trap bar deadlifts” Campo “Imagine a trap bar deadlift, where you are squeezing every ounce of your body from toes to hands, that’s the kind of strategy (Justin) was generating (that was contributing to his issues)” Campo “He has a greater bias of external rotation, all the way down, because of the position of his acetabulum. In order to absorb force, to bend a knee, it needs to demonstrate internal rotation” Campo “You need muscular stiffness to elongate that tissue and to allow energy to be stored within that tissue effectively, and all athletes are trying to do is titrate that stiffness within the musculature to take advantage of the elastic energy that is absorbed within that soft tissue. That is why (stiffness) is highly specific to what activity you are trying to do and who you are as a person” Campo “You have to find internal rotation somewhere, in order to move through space, and apply force to the ground. The question is, where are you doing that?” Moore “If you create a situation where your connective tissue is so stiff… now you are going to have a situation where you are like an iron rod hitting the ground, there is no storage and release of elastic energy” Moore “We are going to get a different type of stretch shortening cycle (in sprinting) is going to be different than the stretch shortening cycle in a max standing vert” Moore “Your muscles are just pressure generators… pretty much” Campo “You have two strategies to maintain your upright position against gravity, you can expand or you can compress… we can expand and compress, the question is how long is the duration of your compression. Can you compress and can you expand?” Moore “Inhalation you bias yourself towards external rotation, exhalation, you bias yourself towards internal rotation” Campo “Your ability to deep squat, to sit into a butt-to-heels full squat tells you a lot about a person’s tendencies and biases” Moore “You have to create expansion in the direction you intend to move” Campo “A heels elevated kettlebell clean was a staple in my movement prep” Moore “My biggest cue was, “don’t trap bar deadlift this dude, just relax” Campo “A lot of people are “max effort deadlifting” everything they do” Moore “A cue I use with him is “let the weight win” Campo “We used load to re-capture some of the movement…. Too much weight and I am going to squeeze the hell out of it, too little weight, and it doesn’t force that change” Moore “If I’m doing something like a light lateral split squat, but my foot is in contact with the ground the whole time, sometimes I’ll literally catch myself, I’m trying to push up as I’m trying to go down, and that’s why the unweighting and drop stuff is good, you learn to let go” Moore Show Notes OI Farmer’s Hold Squat https://youtu.be/ZZqCkFS8I6M Reverse Yielding Lunge https://youtu.be/RZa1bQAGXIw KB Yielding Clean https://youtu.be/uoffdgr7D2g Band Assisted Lateral Cut with Ramp https://youtu.be/ykU4wsEfsh0 Justin Moore Vertical Jump Before and After https://youtu.be/A0NfDHk48ic About Justin Moore Justin is a Certified Strength & Conditioning Specialist (CSCS), Master Instructor, and Head Performance Coach at Parabolic Performance and Rehab. Justin has worked with athletes of all ages and abilities, from eight-years-old to professional football players in the National Football League (NFL) and Olympic-level Ice Skaters and Ice Dancers. He is best known for helping elite college football players prepare for the NFL Combine and for their Pro Days, specializing in improving speed, power, and sprinting mechanics. After three ACL tears during his first three years of college football at Farleigh Dickinson University, Justin turned to strength training as a way to help him return to football bigger, stronger, and healthier than ever. In the process, Justin developed a love for strength and conditioning and Olympic weightlifting. He spent countless hours watching videos, reading articles, and researching the work of the industry’s top coaches, lifters, and movement specialists. His own pursuits gave him a great baseline of knowledge from which to grow. About Mike Camporini “Campo” Michael Camporini, "Campo", holds a bachelors in exercise science from Springfield College, and a Doctorate in physical therapy from Simmons University. He has completed internships with Resilient Physical Therapy and IFAST, as well as completing a clinical rotation with Bill Hartman. Campo has experience working with athletes of all different levels and ages with experience as a strength coach working at Parabolic Performance in NJ and Northeastern University in Boston. He now resides in Phoenix, AZ, where he works as a sports physical therapist, treating athletes of all ages from high school to professional.