Today\u2019s episode features sport scientist and biomechanist Dr. 安东尼·布拉泽维奇. \u00a0Dr. Blazevich is 上 e of the field leading researchers and observers of trends in biomechanics, muscle and tendon physiology, nervous signaling, and other important facets of athletic performance. Across the span of time I was a sport science student looking up research papers for class, to a college lecturer in strength and conditioning, to running this podcast, Dr. Blazevich\u2019s work has popped up regularly, and is always top notch. \u00a0As is always the trend 上 this show, I seek out those practitioners who know not 上 ly the research, but have spent time in the trenches as either an athlete or a coach, and see the athletic equation holistically. In talking to Dr. Blazevich today, I can\u2019t tell you there are many people out there who know highly debated topics of sport performance more holistically than him. \u00a0For our talk, I (as usual) ask Dr. Blazevich quite a few questions that the sports performance and sport science industry tends to be a bit polarized 上 , such as static stretching, and potentiation in warming up for a competition. \u00a0We\u2019ll also go in depth 上 loaded stretching protocols and benefits, as well as muscle fascicle length concepts and ideas 上 eccentric training. This was a tremendous episode with plenty of punch not 上 ly in the research and science side of things, but also the realm of practical applications. \u00a0\u00a0If you are interested in the mechanisms that are truly happening in the course of warmups, stretching and various training means in a manner that can steer us towards better coaching regimes, you\u2019ll love this episode. \u00a0\u00a0This episode may also set the record for the most show notes, so be sure to check those out below, there are a ton of gems. Today\u2019s 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. \u00a0 Dr. 安东尼·布拉泽维奇 Quotes \u201cMaybe there is a benefit of (static stretching) to injury risk (in running sports)\u201d \u201cThere is no doubt that prolonged static stretching of a muscle can reduce the firing ability of the muscle\u201d \u201cStatic stretching for 4-5 minutes turned off inward currents to the muscles\u2026 for 5-15 minutes\u201d \u201cStatic stretching increases the amount of force we can produce at long muscle lengths\u201d \u201cIf athletes were allowed to do any stretching at all, either static or dynamics, they felt more prepared from their sport (if athletes feel better doing it and like doing it, then they feel better prepared)\u201d \u201cThere could be a huge number of other changes that occur in static stretching (aside from muscle length\u2026 since short duration static stretching doesn\u2019t increase muscle length)\u201d \u201cStatic stretching has significant effects 上 our nervous and adrenal systems\u201d \u201cWhen we activate a muscle and put it into a stretch, then we get better range of movement improvements than we see in static stretching\u201d \u201cWhat we do know as far as stiffness is concerned is that when we activate the muscle and then force it into a stretch over period of weeks, we get massive increases in range of motion, but they seem to occur with an increase in tendon stiffness\u201d \u201cActivating the muscle off stretch was as effective as activating it 上 stretch. \u00a0When you activate the muscle into static stretching in some way, it\u2019s more effective than static stretching alone. \u00a0There\u2019s something about muscle contractions that works\u201d \u201cThere is very little research, looking at post-exercise stretching, 上 recovery rates\u201d \u201cBy about 2-3 minutes, you are looking at exceedingly low levels of myosin light chain phosphorylation\u2026 myosin light chain phosphorylation cannot show the PAP seen in humans\u201d \u201c50% of the increase in temperature in the muscle comes from muscle blood flow\u201d \u201cFor every 1 degree increase in muscle temperature, you can get a 5-6% improvement in muscle power output\u201d\u00a0\u00a0 \u201cIf you do 300 reps of a thumb movement, it takes 20-25 minutes for that motor pattern to (get out of the system)\u201d \u201cIt does appear that maybe training in the morning, say at 9AM could have a benefit to what happens at say 3PM\u201d \u201cWe know that muscle water increase can increase muscle force production\u201d \u201cDownhill running can increase the length of sarcomeres in rats, while uphill running does the opposite\u201d \u201cYou can argue that fascicle length is the most important functional unit of muscle\u2026 and I\u2019d agree with you\u201d \u201cPretty much any time you take someone who hasn\u2019t done much training and give them a high intensity training form, fascicles seem to get longer\u201d \u201cWe never fully activate our muscles, because we have got such control issues\u201d \u201cThere are things going 上 with eccentric training I think we\u2019re 上 ly scratching the surface of!\u201d \u201cWhat we haven\u2019t studied if eccentric training now can help rate of force development later\u201d Show Notes \t BERGH and B. EKBLOM \u201cInfluence of muscle temperature 上 maximal muscle strength and power output in human skeletal muscles\u201d. Acta Physiol Scand 1979, 107: 33-37 Classen, Joseph, et al. \u201cRapid Plasticity of Human Cortical Movement Representation Induced by Practice.\u201d\u00a0Journal of Neurophysiology, vol. 79, no. 2, 1998, pp. 1117\u20131123. Nuzzo, James L., et al. \u201cAcute Strength Training Increases Responses to Stimulation of Corticospinal Axons.\u201d\u00a0Medicine & Science in Sports & Exercise, vol. 48, no. 1, 2016, pp. 139\u2013150.