hello everybody my name is Hector mardaga I am
the founder and owner of infinity Sports I'm also the lead performance specialist here
Infinity Sports is an Integrative Health Organization and our headquarters is based out
of Miami today we're working with Mark Ingram so Mark Ingram is actually on our phase one
phase one here at Infinity Sports is where we get to activate everything right our foundation
is neuroscience and neurophysiology so I want you to think software versus Hardware so what we're
really doing is working on Mark software making sure that his brain is communicating well with
his body and everything is firing properly he's at the tail end of phase one so today what we're
doing is a lot of plyometric and Ballistic work to ensure that all these motor units are recruiting
fast stay tuned all right let's get down on the floor between your legs right there hold that let's go oh you want us to be down here
let's SC Mar let's screw down a little bit yeah there you go okay overhead okay all right Mark so this is
what we're going to do we're going to go 3 seconds in 3 second hold 3 seconds out when
you exhale squeeze the ball bring the surge 45° back okay right there keep your head
down ready breathe in one 2 3 hold it one 2 three and breathe out good bring it back
one more time breathe in one two 3 hold it one two 3 and breathe out good come back ready
so now what we're going to do when you exhale 45° back this comes up KNE comes up okay ready
bre in one 2 three hold it one 2 3 breathe out good bring it back keep your head down breathe
in one two 3 hold it one two 3 and breathe out good one more time breathe in one 2 3 hold it
one two three and breathe out solid come back get your knees up okay so now we're going to go
opposite this goes back 45° straighten out your legs get two inches off the ground okay with your
heels ready breathe in one 2 3 hold it one 2 3 and breathe out breathe out out good bring it back
breathe in one 2 3 hold it one 2 3 and breathe out good one more time breathe in one 2 3 hold it
one 2 three and breathe out nice and tight right there good all right so now what I want you to do
is straighten out your legs keep the ball between your legs straight out your legs get the surge
over your head on the ground on the ground right there so you're going to breathe in when you
exhale you're going to bring everything to the center bring your knees to the center yep okay
keep your head down ready breathe in one two 3 hold it one two 3 breathe out good relax there you
go breathe in one two 3 hold it one two 3 breathe out one more time ready breathe in 1 2 3 hold it
one 2 3 breathe out good bring it down okay relax all right so let's turn around we're going to get
into a what we call power bees position so Mark we going to come here knees outside of our hips hands
all the way in front here sit back we're going to breathe in one two three hold it one two 3 right
here okay let's go bent knees or straighten knees bent knees okay okay so reach forward yeah right
there right here yep right there and breathe in one two three hold it one two three and breathe
out good bring it back breathe in one two three hold it one two three and breathe out come back
breathe in 1 2 3 hold it one 2 3 and breathe out good so now we're going to come from here so watch
this back here you're going to breathe in one two 3 hold it one 2 3 and come forward here okay so
if the right leg comes up right hand comes up okay boom ready breathe in one two 3 hold it one
2 3 breathe out good right there Perfect come back let's go get get your black panther on let's go
hold it breathe out there it is good one more time breathe in one two three hold it one two 3 breathe
out solid switch breathe in one two 3 hold it one two 3 breathe out good come back ready breathe in
one 2 3 hold it one 1 2 3 and breathe out good one more time breathe in one 2 3 hold it one two 3
breathe out good beautiful stand up here okay so what we're going to do is get in a split stance
right here you're going to breathe in as you breathe in you're going to pick up that back leg
one two 3 hold it one 2 3 slam okay you're going to go give me three on each side ready breathe in
one two 3 hold it one two three breathe out good ready breathe in one two three hold it one two
3 breathe out good let's go one more time there breathe in one 2 3 hold it one two 3 breathe out
solid switch very good ready breathe in one 2 3 hold it one 2 3 breathe out good let's go two more
breathe in one two 3 hold it one two three breathe out good one more breathe in one two 3 hold it
one two three breathe out good grab the ball get down on the floor up and back let's go make it
smooth make it smooth smooth like butter let's go there it is good work that's one that's two that's three that's four good work that's five that's four yeah good how's that solid okay so let's get here
so we're going to do an overhead split squat boom we're going to hold that 45 seconds
on each side get you nice and ready let's go ready good come down all way down all
right follow my finger good follow okay good give me numbers two 3 4 5 2 3 2 one two 3 2 one 2 3 4 5 1 2 3 4 5 2 1 2 1 2 one 2 one 3 one 2 3 one 2 1 one 1
one 2 3 4 5 one two 3 one two one 2 3 switch good work good work minute
yeah I decided to make it it was too easy let's go that was a minute that
was a minute that was a minute N I just got motivated it's all good just
got motivated let's go let's get it it's [Applause] good actually you
know let's face face some here ready come up okay all right so in 30 seconds we're
going to start messing with the eyes okay hold on okay one 2 3 2 1 2 1 2 1 4 1 5 1 1
1 3 4 5 1 2 1 3 4 5 1 2 3 1 1 2 3 4 2 3 my my fingers got stuck my
fingers cramped that wasn't on purpose mark my fingers cramped
I got stuck there I didn't mean it Mark let's go come over here we on this feels like meditation right here yeah I have a client he spent three years in
India studying with the monks yoga over there and he was saying that meditation isn't about like
the pretty stuff meditation is about being able to being able to to resist uncomfortable positions
and uncomfortable times he's like it's not about you know the you know rainbows and sunshine
and you feel happy it's about training yourself to have the resistance in uncomfortable times
he says that they would have to meditate for 10 hours and they can't move if they move they
get smacked with the bamboo stick all right here running back stance come out we're holding that
let's go ready go good focus on the breathing you're breathing in here push that band out
let's go push that band out there you go push that band out knees out push your knees out
right there there you go solid bring the butt back a little bit more right there there you
go there you go good job breathing through the nose remember we got that pocket of nitrogen
up here make sure you're breathing let's go good work good work 25 seconds
25 seconds big dog there you go 10 9 8 7 6 5 4 3 2 1 switch good
work face the other way good job mark ready and we're out okay follow just follow my finger no numbers [Music] h good good work good work give me a fire hydrant
and we're done with isos so here's where we're going to do the fire hydrant Mark all right
we going to have it up here 30 seconds at the 30 second Mark I'm going to be pushing down you
resist me okay we're going to go that we're going do that for 30 seconds okay so you're going to let
me you're going to go down you're just going to resist my Force okay so I'm going to go down I'm
just going to reduce your Force yeah so thank you you're just decelerating my Force right so let's
go pick this up here there you go hold it right there all right focus focus focus breathe in
breathe into that band then hold all right let's go one come on three four come on five let's [Applause] go good this way ready straining out the arms
straining out the arms I man keep them right under your shoulders
it's going to be a lot easier there you go 10 seconds [Applause]
0:16:58.480,1193:02:47.295
[Applause] go good solid good work hey Justin can you
get me a uh the black black resistance band please just that one just that one yeah
put this here so J I'm going to need you all right so this is what we're going to do so
we've been doing a lot of of the these lateral movements right you're going to get so similar to
yesterday right we're going to come down to half a knee into a skater jump that way I'm going to
have the resistance band out here right cuz now we're going to work on is as you're coming
down the acceleration is faster is higher so you got to you got to resist the resistant band
so you can decelerate okay you're going to have the ball here in front of you you're going to
throw it to my man J okay throw it to him jump as far as you can you got to now this is like
full-blown power jump as far as you can resist the band control yourself when you land jump
straight back and resist the band and come down real slow okay all right so this is one
throw what one throw one throw okay here you go hey Cara I think we're going to need a
shake today def don't need that shake oh you want to shake okay anybody yeah
about 15 minutes yeah all right get down on that knee there it is all right
I'm over here ready go breathe breathe breathe breathe okay make sure we focus on
that breath breathe out breathe in when you land there it is just like that all right Mark back here make sure your toes
right there yeah bu the toes ready okay let's go there it is go let's go Jay come on there you go I like
that let's go good good good perfect that looks smooth how was that how'd that feel good
got better with reps yeah okay let's go had to fill it out oh yeah sorry let's face the
other way we got to face them we messed up my bad all right J right five [Music] [Music] oh good solid all right all right Mark Mark so what we're going to do next
we're going to come down here we're going to go a pivot chop from low to high so
we're going to start in that running back stance for that good athletic
stance from right here we're going to Pivot both feet as fast as we can this
is speed now okay so it's here breathe in okay all speed make sure you're
pivoting so we can increase that torque in the hip let's go five on
each five on each five on each let's go okay five pivot that foot pivot that
front foot that that Lea foott it let's go there it is
control control there it is good good good good good very good five over this way nice good good work got two minutes
2 minutes how you feeling good how's the body body feeling good activ activated
activated activated I have man right here he's Aki big Aki big Aki so Aki is a a
slang term for being stocky but you're strong and really about that life my man
is Big Aki there you go big ay shout out my blood brother right there Justin Justin give
a cameo Justin Justin's the one that hey Justin where you come up with the term Aki AI is up
north term from New York from New York yeah okay what we say out there try to get there you
go there you go activated good work good work Jay good stuff all right you got another
minute okay where we at what jumps what's up big dog how you doing all right so what we're
doing right now with Mark Mar all right so Mark he's going through our phase one phase one is
really getting the body back inbalance back activated back into homeostasis making sure
that his neurophysiology his Neuroscience how the brain fires and works is matching
what he needs to be putting out on the field today we're on the tail Ender phase one
so we're doing everything velocity based so we're moving really fast right we're going
through ballistics and then we're going to go into petrics right there's a big difference
between the two we're doing that to make sure that everything that is active is able to fire
at rapid Pace go how you feeling is that how you feeling yes sir let's go 20 seconds let's
jump it come on Jay you're over here start this way all right ready okay give me give me that last one give me that last one make sure you breathe it
in come on give me that last one let's go give me that last one
there it is money good good that was a 40 yard touchdown run they
said man does he still got it yes he does he still got it yes he does
what you going to tell him there you go let's go you're 12 best one yet year 12
is the best one yet you heard it here first year 12 is the best
one yet let's go baby let's get it woo okay sir okay sir let's
get it let's get it get her done let's go make it quick make
it quick control control control control ready good nice there you
go pip control control now out good breathe out breathe in good let's go big dog there it is breathe in bree out good good good good good work good work good work good work how you feeling big dog
good good work there you go good stuff good stuff okay all right so we're going to do one
more one more with the flu balls so what we're going to do we're going to get into a split
stance as a matter of fact no running back stance for you so as a running back stance we're
going to come here going to go around the world breathe in get on Triple extension okay you
got it when you land Jay's going to throw you the ball okay Jay we got to be over there okay
you're still resting still resting You Got Time time okay for everybody out there that works for
humans in the movement field movement Sciences you got to live this life you got to make sure
you can do it cuz you can't just tell them you got to show them right Mark got hey that's how
you ear respect to your athlete being able to do what you tell them there you go baby hey we
live this out here I need upet though you feel me what what you say say nothing is said I'm
offet I I I said I need a whole set oh you need a whole set no we good hey I've worked out with
some of y'all before I know he came up with the program it's all good it's all good Keon Keon
made me do them hes with him for a minute it was like 40 30 seconds like yo heck how much
time he he's like shaking I'm just here like them hoes ain't no joke boy not at all so I'm
here so you're going to be here running around the world slam boom so I'm going to need you to
go over there so when you jump Jay can throw you the ball be like simultaneous or to slam then
push simultaneous simultaneous okay Jay catch him right here one leg yep Ready you then one
two three hold it good o that was smooth like buttero ah no no no no let's go my man did a
karaoke over here M I was just about to say he looks better than some of the rookies and
then you got to hold the compliment yeah got a bun of compliment let's go breathe in
one two good good solid love it and make sure when you breathe in Brea don't stop
breathing in until your body stops moving okay don't start breathing in until your body
stops moving ready breathe in one two hold go there it is good work good work absorb all
that energy don't don't create a roadblock to that energy ready bre in go good good
work good work good work okay ready we then good give me one more there it is money good work yes
sir yes sir okay the other way start over here jump that way there you go hey
good good good kicking you make DC proud oh yeah football football ooh ooh ooh
skills you see you guys might not have known but my man here he's into soccer
he's actually one of the owners of DC what DC United DC United vamos United vamos
United Bo let's go let's get it ready we then good good work good work let's go let's go give me one last
one best one last one best one good good h mark we got Push Pull okay we're going
to go we're going to time it by seconds we're going to do six seconds on each side when
I say switch you got to switch so just come here so make sure you stay
nice and squared when you punch as fast as you can stay nice and
squared let pick it up let's go you big ay so we're doing 30 6 seconds let's go 6
seconds 6 seconds I'll tell you to switch okay here you go when you switch all
you're doing is turning around boom okay ready 3 2 1 go one 2 3 go keep going keep
going tell you when switch switch [Music] good ready and and go control control do it again
start 3 2 1 go hold on okay ready three two go one done think I was too close to this one at
first there you go rest 2 minutes 2 minutes we got one more round of these okay one more round
my second set to be better on there yeah it just felt like weird you were a little I think you were
a little too far out too far out yeah and I felt like you heard that one like coming back making
noise yeah I was too close to it second set will be better got it how you feel let's get it baby
here let me get you your towel there you go here thanks bro there you go work good so if you notice
today we're moving really really fast right so Mark how's your body feeling you feel like it's
activating real real fast super activated super activated super fast that's what we want right
when the muscle is activated when we're actually activating these motor units we want to make sure
that they can actually activate at a fast pace cuz when he's out there on the field he needs to
move fast there you go yeah there you go work sh [ __ ] man y was a little tight I saw PF f f came
out with like the top 10 like most agile running backs AK wasn't on there yeah they be hating they
don't know what they talking about I'm like yo like who like I saw like three buddies I'm like
who are these guys I don't know what they talking about no PFF I don't know what they talking
about I know right who was at the PFF man sh who knows hey it's it's uh people know football know
football I don't think they know too much football they claim they do it ready hey Jay let's run it
come on nothing against PS everybody got to work everybody breathe it in all the way in all
the way in breathe it in all the way in let's go there it is good [Music] work give me one more there it is good ready [Music] you one more last one last one last one there it is go work go work oh hey the mic fell just say Mark he going to check the mic for you let's see what I say what I say what I say okay have a saying any fool can make any
full Sweat Right you can come up with all these cool exercises but the point of what you're doing
when you're working with a human whether athlete or non-athlete is to be precise with what you do
in order to create the adaptations and desired outcome that they need right so remember that
utilize science collect as much data as you can to be precise on what you're going to do also don't
be pushing your athletes or your clients just cuz you want to be a hurah that doesn't work give them
exactly what they need you're not going to have an overdose let's go hit it three hold
up hold up let me get the time right three two one go come on there it
is there it is come on there it is there it is come on punch come on come
on switch good work good work there you go and hit it done beautiful beautiful rest rest rest
hey J can you set up that Jammer press for me we can put uh a plate in a 25 oh can you
get a get a get get a get two of the paper towels so we can make the make this we we'll
lap the the napkins around here yeah I'll load it so this is what we're going to do I'll show
you how to you don't hold it keep it keep it f yeah you got me a paper towel watch watch what
I'm going to do hold this way so you're going to wrap it just so it could be real tight
right here and then come here just squeeze it run it there you got it yeah yeah it's
going to cause enough friction so it doesn't slide there you go okay I'm going to need you to set
up two boxes here too I'm going go get yeah I'm going to get the other box set it up over here all right so we're moving on from we're
doing pistol squats to a single leg jump so then it jump on the box right that's what
we were doing before now what we're doing is we're doing a drop jump so we're landing
on one leg BR mini bra jump down here so now we're going plow metrics that's a plow metric
now cuz we're forcing those fibers to stretch when you jump on that box Jay's going to throw
you that fluid ball make sure you catch it we got three on each leg drop leg up two feet so it's
single single boom boom yeah all single same side okay when you land up here make sure you're in
synchrony with your diaphragm take a deep breath in Jay's coming in hot okay let's back this up
a little bit we're doing three reps on each side okay it's about to get real let's go
once we do that we're going to come into the Jammer presses okay you're
going to get in that running back stance from here going to come
forward explode and press up so here three un each the leg okay cuz we working
on that triple extension making sure these each glute is firing properly you got it that's
it we're going to do two rounds then we can have a smoothie BR hold up I'm nervous about
my left knee what you're nervous about your left knee dropping into a single out there bit
I'm going to be good though so you're going to do with the right so a little trick for you guys
right your body does patterning right your brain is used to patterning so however you throw that
first punch your brain is going to process that punch and is going to do it the same way
with the left right so for our athletes that are coming back from injuries it's awesome
to do it not saying you are but it's awesome to do it I am coming from the left knee okay
so it's awesome to do it from his the one that he didn't have an injury he comes in he
lands he goes up he does his three reps when it's Tim to the left leg the brain has already
processed enough data to know how it's supposed to be done and we're locked in and safe okay so
it's called patterning let's go Jay come over here I didn't do it right huh I didn't do it right
you did it fine there a broad jump yeah you did it you broad jump how you think you got on that box
let me see you do that again suppos to be a drop a jump and then a jump just actually yeah yeah
yeah yeah yeah yeah do that boom boom boom and is that you're just so explosive I don't know back
just yeah there you go hey Jay at the same time good perfect good work good work good work you
want me to go further with that broad jump yeah yeah all right let's go woo there you go there you
go give me two more like that on that side two more two more on that
side good one more one more on that side one more lock it in lock it
in think about this that right leg is calibrating the system okay so let's go good n nope hey breathe it in I know you're
getting tired but you got to you stop breathing when your body stops moving okay you stop
breathing when your body stops moving let's go hit it there it is right there there it is
see we can't we can't rush the process right you got to let the air you
got to let your diaphragm absorb all that you feel me like don't don't
stop the process all right let's go big dog [Music] good we got something on the way let's go good yes sir sink into it
sink into it sink into it let go nice good work good work give me one
more like that one more like that let's get it breathe all the way through
all the way through let's go good work done deal let's go over here hold up there you go
all right we're locked in three good switch don't hold your breath
you got to Exhale there it is good sit back sink into your hips good smooth smooth
like butter let got to rest two minutes there you go bro what feel so good on the left
side bro I'm telling you what did I tell you hey this is not make believe guys this is not
make believe this is real stuff here it's real science tap into your brain tap into how your
brain processes data and then tap into how it sends out that information and sometimes you
know there's either laging how your brain is receiving information how it's sending it
out figure which is happening Ain going to feel like Mark had a little knee scope back in
January fighting all off season to get it back right jumps wasn't fun jumps didn't feel good
it's the best my jumps have felt since a long time so a long time long time there you go and
how' you hear about us Mark man a lot of good friends who told me this Wayne Gman Alvin Wayne
been telling me to come here for a long time yeah and Alvin came through Larry came through
all those guys were some of my closest brothers and they said that I would benefit from it so
wanted to check it out and uh I'm glad I did yeah you my boy getting a getting ay baby big
ay big ay hey Justin say it one more time how do we say from New York how do you say it how
you say New York big a big N N I put the big on you feel big comes from Mark a he he came up
with the a You remix it to the big a remix it to activated there you go there you go all right
but the root word comes from my dog you feel me let's go all right hey the minute he's in the air make sure you throw it as
hard as you can all right let's go cuz's boo smooth smoo let's
go mooth like butter come on woo let's go one more like that Jesus
beautiful beautiful beautiful come on Lefty it's like watching the Black Swan right there come
on Lefty let's go come on Lefty let's get it yes sir yes sir let's go baby let's get it breathe
it in all in that was good that could be better let's go all the way in there it is there it is
there it is there it is come on let's go there it is one more one more one more let's
go let's go one more one more hey this right here this is that 22 yard
touchdown run fourth quarter fourth quarter team up let's go going to
the Super Bowl let's get it right here there it is there it is good work
big dog let's go let's go how my first was straight what you need bro lower oh here
when you come back I want you to S into your hips I want to like reload stretch out the
stretch out the glutes and then fire them out okay so right here yeah I want you to sink
every every rep you come back you sink into it right good switch good how you feeling big dog great
man fired up and folks that's a wrap good stuff good stuff there you
go man just that work right there man another day another dollar man daily
deposits that's what we do man ain't no shortcuts ain't no handouts ain't no way
to cheat to the top man it's just hard work dedication commitment keep it pushing
every day all day man peace that's it