Episode 08: The Secret Behind Sports Programming w/ Jordan Quinones Pt. 2
Listen to Part 1 of Dr. Mike Quintans’ conversation with Jordan Quinones to learn a little more about Jordan’s background and sports performance and strength and conditioning philosophies.
02:50 - Jordan doesn’t subscribe to a strict trendy philosophy when it comes to fitness. He takes bits and pieces from his past experiences to make something unique. From his time with Crossfit, he utilizes the group mentality motivation, and comradery when it comes to fitness. From his Olympic weight lifting background, he applies the power explosive movements to their fullest extent in the workouts. From his gymnastics work he’s done, he incorporates the bodyweight holds and exercises into his workouts as well as the single-leg and balance work. Finally, from the traditional strength and condition background, he uses the sprint and speed work. He takes the team mentality and applies it to the small group mentality.
04:37 - “Any good strength coach will tell you, they take the best of what they’ve experienced, what they learned and as long as they can digest it and put it out there in an understandable manner… they use the best tools they can.” - Jordan Quinones.
05:30 - “It’s the ability to be humble and know that and know that you can learn from any given moment, from any given athlete.” - Jordan Quinones
07:00 - Advice to young sports performance coaches. Coaches have to focus on what the athlete needs, not what you like to do or want them to do in programming.
15:20 - Fundamentally, what is the basic goal of the day if the client wants to be a better athlete? You want a typical athlete to do a push, pull, hinge, squat, run jump, etc. They don’t necessarily want to win in a back squat competition. You need balance in addition to strength.
16:35 - Be prepared to change your program depending on what the athlete has coming up or how they feel that day. It’s important to be upfront and let the athletes feel they can trust you. If, for example, they didn’t sleep well the night before, they won’t excel in high-intensity programming. Always modify it if needed!
22:25 - Jordan goes through waves every 3 weeks going through higher reps and lower reps. As the weights get heavier or reps get lower, he includes tempo work. This varies day to day though! He’s on week 3 right now for this cycle. He’ll work assault bike first, then some kind of jump, throw, or sprint (JTS). He wants to put the dynamic movements (med ball slams, timed sprints) while there is still high energy. JTS is the time where you’re bouncing around, being an athlete, and being explosive in the workout. Jordan and Mike talk about different kinds of “throws.” You want the athlete to move in various planes of motions.
27: 30 - After JTS we get into strength work. That can be a front squat (lower body, knee dominant), banded row iso hold (upper body isometric pull), and plank hold (midline/anti-extension). Need adequate rest with only 3-4 sets because this is high weight strength movements.
29:35 - Then balance the rest of the day. This can include a landmine press (upper body press), single-leg RDL iso hold (hip dominant), and a single-arm carry (carry). Jordan loves the carry as a functional movement. On a Monday on week 3, you just want the athlete feeling confident.
31:10 - A density means that we’ll set a timer and your quality will dictate your pace. Let’s say it’s a 9 minute pace. With a timer, athletes move a bit faster so Jordan makes sure that the movements aren’t as complex. It adds a bit of stress. There’s gotta be time where you have to perform under fatigue.
32:12 - The first week of this would be maybe front squat for 5 and an upper-body pull (maybe TRX row) instead of a hold.
33:20 - Jordan doesn’t measure one rep maxes anymore because it becomes too much of a focus with athletes comparing numbers before the session even started. He tends to measure a RPE or rate of perceived exertion. 10 is you barely go the last rep and it was very challenging. 7… you maybe could have done 3 more reps, but you were still challenged.
38:30 - How can you relate each exercise to the client’s specific sport?
CONTACT
Instagram: jq.training
Email: jordan.quinones@gmail.com