Coach Ted talks about locking in the formula for a lift by stringing together a series of small non-negotiable steps.
Locking In the Formula
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Locking In the Formula
Season 6/Episode 42
January 23, 2023
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EPISODE TRANSCRIPT
EPISODE TRANSCRIPT
This is the Ted O'Neill program. There's so much information in science and philosophy, physical training, performance optimization, nutrition, human experience with Ted O'Neill and Jon Leon Guerrero.
0:23 Jon
Welcome to the Ted O'Neill program. Yesterday we talked about the steps leading into demonstration of a new concept. And they had everything to do with acceptance of that new concept. And as you summarized it, because all the steps are there, so if you haven't listened to yesterday's episode, listen to it.
0:41 Ted
Well, let's do it really quick. Concept to understanding to embodiment to demonstrate.
0:47 Jon
Okay, now, you tied it specifically in directly to one's ability and willingness to surrender to the new information, the acceptance of the new information,
1:04 Ted
Well, we can say surrender your attachments to your past beliefs.
1:06 Jon
Attachments to past beliefs and I want to break that down specifically because we don't think we're doing it while we're doing it. Yes, good catch. So, and I'm going to get to the moral of this story in a second, but what I tend to do is, and I hope that people can relate to this, but what I tend to do is to say, oh, man, I hate this admission. Yeah, but here's how it is for me.
1:37 Ted
Yes. So that's how you're, that's how the human brain and our experiences and our subconscious and the different parts of our mind are specifically designed to work.
1:48
Well, one of the things that happened recently was I executed a squat with my heel on the ground. Every once in a while, every once in a while, it happens. (So, let's say this then) Well, let me just, (okay) I wanted to let everybody know that what you said was, I don't remember exactly what you said was something along the lines of so you've been a fraud the entire rest of the time. You now know that you are capable of it and you are capable of doing it every single time (if you can do it one time, you can replicate it.) And we've said these words. However, in the action sequence, while I'm executing the maneuver, you know, my knee goes forward, my body twists, my heel comes up, those things happen. Now, one of the things that I like about my regimen of the of the belt squat is that it to some degree isolates a particular maneuver that allows me to log a small win on (yes) leaving my heel down (right) so when I'm able to do that, I can go okay, that lock in on how that felt lock in on what it was I concentrated on to make that I have one job. (Yeah) And the nice thing about that and the other thing I will say is, you know as we record this this morning, one of our training partners, should I call him out? It was Matt. And (Matt of Hilcam) No, not Hilcam Matt. (Other Matt?) Other Matt. (New Matt) New Matt. (Okay) What new Matt was doing this morning? We were going, we were doing a medley and we were moving clockwise. (Okay) And he wasn't moving clockwise, at some point, and I was behind him. So, I was waiting for him to grab what I was going to grab next. So, I say “Matt, did you take the Prowler?” because that was what he was supposed to do next, and he spun around and then he caught himself and said, “I don't know what I'm doing right now”. And then he recalibrated, and got back to it. And, you know, since I'm picking on him, by the way, he made a PR on the deadlift this morning. So, it's training day, he turned it around. (Yeah) But in that moment, when he realized that, you know, he was a little scattered and not present. He was able to understand how to dial it in and then pick it up. So, the small victory that the belt squat allows me in that heel maneuver is that I'm no longer concentrating on how heavy I'm lifting. Because I just have one job.
4:56 Ted
Okay. This is good. So, keep going. (Yeah) You have more.
5:00 Jon
The one job that I have is to bury that heel and create lateral tension.
5:06 Ted
What's the squat formula as we teach it at Diablo? So, this is assuming by the way for the uninitiated. There are many things that I call non-negotiables. It's where you place the bar that should be very specific. Your hands go here. It's how you set your upper back. It's how you push on the belt in other words, there's a whole series of steps that once they're taught, the way I teach this is you now say to yourself in through demonstration, this is how this is. There's one way to do it. I don't deviate, which then allows us room to create a formula for the squat. (Yep) So what's the squat formula? (Chest up?) Nope, (hips back?) Nope, nope, no, (push out and back until you reach a destination.) Push out and back as hard as you can, (hard as you can) until you reach your destination. Now. This is where we're going with us. When I say give me the squat from how many times you think we've covered the squat formula.
5:57 Jon
Many times, by the way, I'm going to edit out the part I screwed up. *laughing* (okay), no I'm leaving it.
6:05 Ted
Yes. leave that. It's important. (Yeah) This is real time learning. If you were to guess how many times have, I told you that formula?
6:15 Jon
Well 1,000,006
6:17 Ted
Okay. It was actually 1,000,007 (Yeah) but you're very close. So then how is it possible for someone with an extraordinary level of intelligence and a super keen mind for detail to forget one sentence.
6:36 Jon
Yeah. I'd love to have a good answer for that.
6:38 Ted
So, let's go back to those four. Concept understanding, embodiment, demonstration. (Okay) You understand the concept. So much so that you're the one talking about the squat formula? (Yeah) All right. You're not at the stage of embodiment. So, then there was another piece here, the belt squat says, in your mind, now I can focus on one thing, but do we not have the exact same thing to focus on regardless of the style of squat? The way that we teach this?
7:07 Jon
It is the same thing to focus on.
7:10 Ted
So then for you, let's decode where there's perceived extra steps.
7:15 Jon
Okay. Yeah, I think this is valuable for everybody. I'll tell you exactly where I perceived the extra steps is because I don't have the bar on my back. Putting the bar on my back puts another. I'm actually mimicking the bar on my back right now for everybody who's listening but not seeing and my shoulders. You know, after squat day when I'm actually when I have the barbell on my back. The thing that's most sore is my shoulder. So, when I'm in that position with the barbell, the distractions in my shoulder.
7:53 Ted
Distraction, okay. So, distraction is a lack of traction forward to your desired outcome or objective. In fact, that is such an important concept in the Paraphysical training model. I have an entire discipline built around distraction versus traction. If you're in a state of distraction, then you are going backward. And other words tied to old thought patterns and experiences. (Yeah) So, we can't reach embodiment. Right? Which is the third step from concept understanding to embodiment if we've not been able to surrender our attachments to the past. So, now you can see exactly where you are on that roadmap. When you get into that space, shouldering the barbell is a non-negotiable piece of the squat. In other words, once I teach you how to do it, and you can demonstrate it, you have to commit to it in your mind, there is one way I can shoulder and unrack the bar, period. There is no room for error and the way I like to teach the non-negotiables because the brain is super resistant to the new is you have to kind of get people to wake up and see this for what it is. So, I like to use really absurd examples. Right? So, something like shouldering the barbell for you hasn't been locked down as a non-negotiable so much so that it creates a distraction from the rest to where you unrack it you go unconscious, or said differently. You go into your subconscious mind, meaning that you're replaying events and experiences that you've had in your past and relationship to that movement only. Which means it doesn't leave any room for the new experience. And in fact, you could do hundreds and hundreds of squats until you stumble on that one time where your heel stays down the next pose if it's not strictly a physical phenomenon.
0:23 Jon
Welcome to the Ted O'Neill program. Yesterday we talked about the steps leading into demonstration of a new concept. And they had everything to do with acceptance of that new concept. And as you summarized it, because all the steps are there, so if you haven't listened to yesterday's episode, listen to it.
0:41 Ted
Well, let's do it really quick. Concept to understanding to embodiment to demonstrate.
0:47 Jon
Okay, now, you tied it specifically in directly to one's ability and willingness to surrender to the new information, the acceptance of the new information,
1:04 Ted
Well, we can say surrender your attachments to your past beliefs.
1:06 Jon
Attachments to past beliefs and I want to break that down specifically because we don't think we're doing it while we're doing it. Yes, good catch. So, and I'm going to get to the moral of this story in a second, but what I tend to do is, and I hope that people can relate to this, but what I tend to do is to say, oh, man, I hate this admission. Yeah, but here's how it is for me.
1:37 Ted
Yes. So that's how you're, that's how the human brain and our experiences and our subconscious and the different parts of our mind are specifically designed to work.
1:48
Well, one of the things that happened recently was I executed a squat with my heel on the ground. Every once in a while, every once in a while, it happens. (So, let's say this then) Well, let me just, (okay) I wanted to let everybody know that what you said was, I don't remember exactly what you said was something along the lines of so you've been a fraud the entire rest of the time. You now know that you are capable of it and you are capable of doing it every single time (if you can do it one time, you can replicate it.) And we've said these words. However, in the action sequence, while I'm executing the maneuver, you know, my knee goes forward, my body twists, my heel comes up, those things happen. Now, one of the things that I like about my regimen of the of the belt squat is that it to some degree isolates a particular maneuver that allows me to log a small win on (yes) leaving my heel down (right) so when I'm able to do that, I can go okay, that lock in on how that felt lock in on what it was I concentrated on to make that I have one job. (Yeah) And the nice thing about that and the other thing I will say is, you know as we record this this morning, one of our training partners, should I call him out? It was Matt. And (Matt of Hilcam) No, not Hilcam Matt. (Other Matt?) Other Matt. (New Matt) New Matt. (Okay) What new Matt was doing this morning? We were going, we were doing a medley and we were moving clockwise. (Okay) And he wasn't moving clockwise, at some point, and I was behind him. So, I was waiting for him to grab what I was going to grab next. So, I say “Matt, did you take the Prowler?” because that was what he was supposed to do next, and he spun around and then he caught himself and said, “I don't know what I'm doing right now”. And then he recalibrated, and got back to it. And, you know, since I'm picking on him, by the way, he made a PR on the deadlift this morning. So, it's training day, he turned it around. (Yeah) But in that moment, when he realized that, you know, he was a little scattered and not present. He was able to understand how to dial it in and then pick it up. So, the small victory that the belt squat allows me in that heel maneuver is that I'm no longer concentrating on how heavy I'm lifting. Because I just have one job.
4:56 Ted
Okay. This is good. So, keep going. (Yeah) You have more.
5:00 Jon
The one job that I have is to bury that heel and create lateral tension.
5:06 Ted
What's the squat formula as we teach it at Diablo? So, this is assuming by the way for the uninitiated. There are many things that I call non-negotiables. It's where you place the bar that should be very specific. Your hands go here. It's how you set your upper back. It's how you push on the belt in other words, there's a whole series of steps that once they're taught, the way I teach this is you now say to yourself in through demonstration, this is how this is. There's one way to do it. I don't deviate, which then allows us room to create a formula for the squat. (Yep) So what's the squat formula? (Chest up?) Nope, (hips back?) Nope, nope, no, (push out and back until you reach a destination.) Push out and back as hard as you can, (hard as you can) until you reach your destination. Now. This is where we're going with us. When I say give me the squat from how many times you think we've covered the squat formula.
5:57 Jon
Many times, by the way, I'm going to edit out the part I screwed up. *laughing* (okay), no I'm leaving it.
6:05 Ted
Yes. leave that. It's important. (Yeah) This is real time learning. If you were to guess how many times have, I told you that formula?
6:15 Jon
Well 1,000,006
6:17 Ted
Okay. It was actually 1,000,007 (Yeah) but you're very close. So then how is it possible for someone with an extraordinary level of intelligence and a super keen mind for detail to forget one sentence.
6:36 Jon
Yeah. I'd love to have a good answer for that.
6:38 Ted
So, let's go back to those four. Concept understanding, embodiment, demonstration. (Okay) You understand the concept. So much so that you're the one talking about the squat formula? (Yeah) All right. You're not at the stage of embodiment. So, then there was another piece here, the belt squat says, in your mind, now I can focus on one thing, but do we not have the exact same thing to focus on regardless of the style of squat? The way that we teach this?
7:07 Jon
It is the same thing to focus on.
7:10 Ted
So then for you, let's decode where there's perceived extra steps.
7:15 Jon
Okay. Yeah, I think this is valuable for everybody. I'll tell you exactly where I perceived the extra steps is because I don't have the bar on my back. Putting the bar on my back puts another. I'm actually mimicking the bar on my back right now for everybody who's listening but not seeing and my shoulders. You know, after squat day when I'm actually when I have the barbell on my back. The thing that's most sore is my shoulder. So, when I'm in that position with the barbell, the distractions in my shoulder.
7:53 Ted
Distraction, okay. So, distraction is a lack of traction forward to your desired outcome or objective. In fact, that is such an important concept in the Paraphysical training model. I have an entire discipline built around distraction versus traction. If you're in a state of distraction, then you are going backward. And other words tied to old thought patterns and experiences. (Yeah) So, we can't reach embodiment. Right? Which is the third step from concept understanding to embodiment if we've not been able to surrender our attachments to the past. So, now you can see exactly where you are on that roadmap. When you get into that space, shouldering the barbell is a non-negotiable piece of the squat. In other words, once I teach you how to do it, and you can demonstrate it, you have to commit to it in your mind, there is one way I can shoulder and unrack the bar, period. There is no room for error and the way I like to teach the non-negotiables because the brain is super resistant to the new is you have to kind of get people to wake up and see this for what it is. So, I like to use really absurd examples. Right? So, something like shouldering the barbell for you hasn't been locked down as a non-negotiable so much so that it creates a distraction from the rest to where you unrack it you go unconscious, or said differently. You go into your subconscious mind, meaning that you're replaying events and experiences that you've had in your past and relationship to that movement only. Which means it doesn't leave any room for the new experience. And in fact, you could do hundreds and hundreds of squats until you stumble on that one time where your heel stays down the next pose if it's not strictly a physical phenomenon.
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