Today’s podcast is with Sam Wuest.  Sam is a licensed acupuncturist, jumps coach and teacher of internal martial arts residing in San Jose, Costa Rica.  Sam combines modern strength & conditioning with Traditional Chinese Medicine/movement arts in his movement practice, and is the creator of the “Meridians Move” system.  He is a former Division I athlete and coach of NCAA national champions and national medalists in track & field.  I first met Sam at a “Be Activated” seminar, and he has been a two time guest on the podcast in the time afterwards.

In the world of movement and athletic performance, we spend a lot of time learning about muscle tension, force production and how to maximize outputs.  At the same time, we spend very little time learning about the opposite end of the spectrum, how to relax muscles, optimize resting tension, breathe and recover.  Even if we spend a smaller portion of our training time on the recovery aspect, it still is critical to understand the “soft side” of movement.  If we don’t spend time on it, we will move more poorly, take longer to recover, and impede our movement longevity.

We occasionally see those athletes who are able to compete at a high level of movement skill, and even power output into their late 30’s and early 40’s, but we don’t spend much time considering the factors behind their performance.  On today’s podcast, Sam goes into the ideas of movement quality, elasticity, stress, breathing, therapy, and more that can help us achieve better movement capabilities, later into life.  This podcast is also a lens by which to observe the entire process of training, but seeing both ends of the tensioning and relaxation spectrum.

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View more podcast episodes at the podcast homepage.

Timestamps and Main Points

3:00 – Details of Sam’s move to Costa Rica

7:30 – Factors that contribute to athletic longevity

16:30 – Using an approach to training that offers more expansion, relative to heavy compression

22:00 – Balance and proprioception in the scope of both athletic ability, and longevity

28:45 – Teaching movement based on reflexes versus cognitive control

34:00 – Community and its role in longevity

38:00 – Movement practices to keep up good tissue quality over time

52:00 – QiGong practice that can easily be integrated into athlete populations for the sake of recovery

1:08:00 – Sam’s take on long isometric holds, and how to use them in the scope of the longevity process

Sam Wuest Quotes

“The things that you did to make you super athletic are not the same things that you need to keep doing (to maintain longevity across a sporting career)”

“I don’t see the return of heavy Olympic lifts being the same for me, at a different stage of life”

“The person who is perpetually injured, they have a different muscle tone, or certain adhesions in certain areas”

“You find that people will restore qualities, when they can turn tissue off, instead of turning everything on all of the time, which is what our training leads us towards”

“Fascial responds best to steady, slow, calm, gentle, and expanding movements”

“I think sometimes in the West we focus on one thing and producing a lot of force in it, and we don’t realize that by finding a lot of things that are very similar to...