334: Christian Thibaudeau “The Gunthor Complex”, and Strength-Power Relationships in Training Setups

Just Fly Performance Podcast

Today’s episode features Christian Thibaudeau. Christian has been a strength coach for 2 decades, is a prolific writer and author, and has worked with athletes from nearly 30 sports. Christian has been a multi-time guest on this podcast, and is the originator of educational systems such as neuro-typing, as well as the omni-contraction training. I am unaware of another strength coach with the extensive knowledge of training methods that Christian does, and I’ve taken a small book’s worth of notes from our various podcasts together thus far. For an athlete, a strength program is only as good as it can 1.) help them to prevent injury and stay robust and 2.) help them to improve their specific speed and power in their sport (and a possible 3. Of building needed size and armor). When we talk about strength, we need to know how specifically it can plug into helping develop power, and one of the best ways to do this is in light us using complexes. Last time on the show, Christian spoke in depth regarding power complexes and their neurological demand, versus using more “simple” strength training setups and methods. In this episode, Christian goes into the distinct nature of power, and how to optimally use pure strength methods as potentiation tools in the scope of a training complex. He’ll get into his own use of overcoming isometrics in the scope of complex training work, how to progress complexes over the course of training cycles, speak on the “Gunthor complex”, and much more. Today’s episode is brought to you by SimpliFaster, Lost Empire Herbs, and the Elastic Essentials online course. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com View more podcast episodes at the podcast homepage. Timestamps and Main Points: 3:28 – Concepts on training “seasonality”, and having a different emphasis on training in each season of the year for the sake of longevity in performance 6:34 – The importance of “de-sensitizing” and “re-sensitizing” athletes to a particular training stimulus for continual training gains 17:24 – The nature of over-training from a brain and body perspective 22:36 – Thoughts on the adaptations that come from a high-frequency training stimulus 26:07 – Training complexes in light of adrenaline, neurological load, and over-training 35:50 – Discussing the multi-stage “Gunthor” complex, and how to warm up for strength complexes optimally 42:18 – Strength work, as it relates to power outputs, and strength in complexes to build power 58:46 – “Descending” vs. “Ascending” complexes, and the role of each in the scope of power development “I have changed my view bit on the impact of strength work on power development; I think the role of strength in power development is over-stated. I think it is important, but not as important as we once thought” “The one thing I hate with the current trend with the evidence based crew is that it took all of the fun out of discovery, and made it very bland” “It’s the calcium ion buildup that causes muscle damage (not “torn” muscles)… muscle damage is fixed pretty quickly” “Hardcore overtraining mostly has to do with the over-production of adrenaline and cortisol” “The more pressure you put on yourself to perform, the greater the cortisol response. You need that high adrenaline level to get amped up. That’s why a competition, even though there’s very little volume compared to what you are doing in training, is a lot more damaging from a muscle recovery standpoint, because the adrenaline is so high, that it de-sensitizes the beta-adrenergic receptors” “If you are the type of person who needs to psyche themselves up to train, then you will crash very easily” “The more effective the training methods are (neurologically intense), the less volume you do” “The more exercises you have in a complex,