Episode
#238: The Savant of Speed -- Ryan Flaherty
1:41:34
Published: Sun May 07 2017
Description
Ryan Flaherty (@ryanflaherty1) is the Senior Director of Performance at Nike. Prior to holding that position, Ryan was the Founder and President of Prolific Athletes LLC, a sports performance facility in San Diego, California, where he trained some of the world's best athletes. His clients include Serena Williams, Russell Wilson, the Arizona Cardinals, Marcus Mariota, Jameis Winston, and hundreds of other professional athletes. While he is well known for dramatically improving his athletes' speed, more and more athletes (and coaches) seek Ryan out for his training and guidance on injury prevention. Many of Ryan's clients have made remarkable recoveries from injuries, and several NFL teams and European soccer clubs have sought his methodology to implement into their training programming. Ryan developed an algorithm called "Force Number" that is based on the hex (or trap) bar deadlift and body weight to predict speed such as the forty-yard dash. In this discussion, we talk about exercises for reducing injury potential, how Ryan uses the Force Number, what his workouts look like from warmup to finish, how he helped Meb Keflezighi train for his Boston Marathon victory, how to go from sprinting to long distance running, and lots more. Whether you're trying to become a better athlete or just less injured from your workouts in any type of training, you'll want to check out this conversation with Ryan Flaherty, the Savant of Speed! This podcast is brought to you by Soothe.com, the world's largest on-demand massage service. Because I've been broken so many times, I have body work done at least twice a week -- so I have a high bar for this stuff. I do not accept mediocrity, and I wouldn't expect you to, either. After much personal testing, I can affirm that Soothe delivers a hand-selected, licensed, and experienced massage therapist to you in the comfort of your own home, hotel, or office in as little as an hour. I was amazed at the quality of service and convenience. Think of it as Uber for massages, available in fifty†cities worldwide. Download the app at Soothe.com and use code TITAN20 to get $20 off your first massage. This podcast is also brought to you by LegalZoom. I have used Legalzoom for my businesses, and Matt Mullenweg (CEO of Automattic – now worth more than a billion dollars) first incorporated his company on LegalZoom. Legalzoom is a reliable resource that more than a million people have already trusted to help with their businesses, including setting up a will, doing a proper trademark search, forming an LLC, setting up a non-profit, or finding simple cease-and-desist letter templates. LegalZoom is not a law firm, but they do have a network of independent attorneys available in most states. They can give you advice on the best way to get started, provide contract reviews, and otherwise help you run your business. Check out LegalZoom.com today to see how they can make life better for you and your business. Enter promo code “TIM” at checkout to save 15%! Show notes and links for this episode can be found at www.fourhourworkweek.com/podcast.***If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. I also love reading the reviews!For show notes and past guests, please visit tim.blog/podcast.Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Interested in sponsoring the podcast? Visit tim.blog/sponsor and fill out the form.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissFacebook: facebook.com/timferriss YouTube: youtube.com/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Chapters
This podcast episode features a segment on "5 Bullet Friday," which is a weekly series where the host shares 5 things he's been enjoying or thinking about that week.
00:00 - 01:06 (01:06)
Summary
This podcast episode features a segment on "5 Bullet Friday," which is a weekly series where the host shares 5 things he's been enjoying or thinking about that week.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
Learn about Ryan Flaherty's algorithm for predicting speed and how more athletes and coaches are seeking his training and guidance on injury prevention.
01:06 - 07:33 (06:27)
Summary
Learn about Ryan Flaherty's algorithm for predicting speed and how more athletes and coaches are seeking his training and guidance on injury prevention.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The focus on the location of a midfoot strike during running can have a significant impact on athletic performance.
07:33 - 15:24 (07:50)
Summary
The focus on the location of a midfoot strike during running can have a significant impact on athletic performance. Additionally, increasing lower body strength can also improve performance without adding lean muscle mass.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
Improving an athlete's hex bar deadlift max without increasing body weight can lead to improvements in their speed and stride length/frequency, making them an elite level football player.
15:24 - 23:43 (08:19)
Summary
Improving an athlete's hex bar deadlift max without increasing body weight can lead to improvements in their speed and stride length/frequency, making them an elite level football player.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The speaker recommends a warm-up routine that includes walking lunges with a twist, quad stretches, and unilateral exercises with plyometrics before progressing to the hex bar deadlift at 50 to 60% body weight for 2-3 sets.
23:43 - 27:38 (03:54)
Summary
The speaker recommends a warm-up routine that includes walking lunges with a twist, quad stretches, and unilateral exercises with plyometrics before progressing to the hex bar deadlift at 50 to 60% body weight for 2-3 sets.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The goal of plyometrics is improving the amortization phase, which is the transition between eccentric and concentric movements.
27:38 - 31:37 (03:59)
Summary
The goal of plyometrics is improving the amortization phase, which is the transition between eccentric and concentric movements. Recovery time is important in heavy percentages and the training should not be used solely for conditioning purposes.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The speaker explains a series of exercises to improve balance and stability in the lower legs, including step downs and single-leg plyometrics.
31:37 - 36:15 (04:38)
Summary
The speaker explains a series of exercises to improve balance and stability in the lower legs, including step downs and single-leg plyometrics.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The lack of internal rotation of the femur can be a serious problem for athletes, leading to lower back issues and even ACL injuries.
36:15 - 44:44 (08:28)
Summary
The lack of internal rotation of the femur can be a serious problem for athletes, leading to lower back issues and even ACL injuries. Glute med exercises can help correct this issue and prevent future injuries.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The hex bar deadlift is an effective exercise for recruiting more skeletal muscle due to the anatomical position of the handles on the side of the body.
44:44 - 53:20 (08:36)
Summary
The hex bar deadlift is an effective exercise for recruiting more skeletal muscle due to the anatomical position of the handles on the side of the body. Additionally, the bar path is more important than the starting position for identifying potential imbalances and injury risks in individuals.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
Light testing for pain when jumping and landing on one leg can distinguish between ACL rupture and MCL sprain.
53:20 - 58:15 (04:55)
Summary
Light testing for pain when jumping and landing on one leg can distinguish between ACL rupture and MCL sprain. Physical therapy is becoming a focus for rehab and performance instead of powerlifting.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The speaker suggests the box squat as a way to properly train movement without risking injury, and advises against using the knee extension machine in the gym.
58:15 - 1:04:58 (06:43)
Summary
The speaker suggests the box squat as a way to properly train movement without risking injury, and advises against using the knee extension machine in the gym.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
Nike is developing technology to provide in-depth assessments of individual strengths and weaknesses and create unique training programs through algorithms for weight loss, strength gain, improving marathon times, and other fitness goals.
1:04:58 - 1:09:50 (04:51)
Summary
Nike is developing technology to provide in-depth assessments of individual strengths and weaknesses and create unique training programs through algorithms for weight loss, strength gain, improving marathon times, and other fitness goals. The senior director of performance at Nike is responsible for bringing information and training modalities from the Nike trainer network and performance council to create an app experience for everyone to use, and aims to simplify training approaches for the fastest and most effective results.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The speaker expresses his frustration with seeing runners with improper mechanics and wanting to help them improve their form for just five minutes.
1:09:50 - 1:13:33 (03:43)
Summary
The speaker expresses his frustration with seeing runners with improper mechanics and wanting to help them improve their form for just five minutes. He describes his pet peeve and how some individuals tend to run improperly.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The biggest frustration in the field of training and human performance is that everyone is constantly trying to be the expert and making things so complicated that it becomes undigestible for most people.
1:13:33 - 1:19:09 (05:36)
Summary
The biggest frustration in the field of training and human performance is that everyone is constantly trying to be the expert and making things so complicated that it becomes undigestible for most people.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The field of performance coaching needs to come together to share information and implement best practices to move forward.
1:19:10 - 1:24:37 (05:27)
Summary
The field of performance coaching needs to come together to share information and implement best practices to move forward. This involves studying successful coaches and incorporating new techniques, such as box squatting, into athlete training programs.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
Developing discipline and daily habits is what separates the great athletes from the good ones, and implementing things like journaling, nutrition and relationships will help lead to a fuller, happier life.
1:24:37 - 1:30:48 (06:11)
Summary
Developing discipline and daily habits is what separates the great athletes from the good ones, and implementing things like journaling, nutrition and relationships will help lead to a fuller, happier life. In order to lose body fat, it's important to reduce insulin and glucose levels.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
The idea of the inner circle not only applies to athletes but also to actors, photographers and musicians; ultimately the best at what they do, greatness recognizes greatness.
1:30:48 - 1:35:57 (05:08)
Summary
The idea of the inner circle not only applies to athletes but also to actors, photographers and musicians; ultimately the best at what they do, greatness recognizes greatness. However, those within the inner circle may not even be aware of their position.
Episode#238: The Savant of Speed -- Ryan Flaherty
PodcastThe Tim Ferriss Show
Soothe is a massage app that provides licensed massage therapists to your home, office, or hotel in as little as an hour.
1:35:57 - 1:41:28 (05:30)
Summary
Soothe is a massage app that provides licensed massage therapists to your home, office, or hotel in as little as an hour. Use code TITAN20 for $20 off your first massage. LegalZoom is a resource for businesses, offering services such as will creation, trademark search, LLC formation, nonprofit setup, and cease and desist letter templates.