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Ten Editions Strong, Still Breaking Limits - Performance Unchained Insider (Ed.10)

Welcome to the 10th Edition of Performance Unchained Insider: Ten Editions Strong, Still Breaking! 🥇🚀


This isn’t just another newsletter—it’s a milestone moment. Ten editions in, and I'm still just getting started! I created Performance Unchained Insider with one goal in mind: to bridge the gap between science and sport, and to equip coaches, clinicians, and performance professionals with the tools, insights, and strategies needed to optimize human/athlete potential.


In this special edition, we, not just I, celebrate the power of consistency, curiosity, and connection. With every article, every study, and every takeaway, my mission remains the same: to help you or your athletes level up—with content backed by peer-reviewed research and built for real-world application.


If you’re new here, welcome! You’re in the right place. And if you’ve been on this journey with me since Edition 1: Feel Better, Move Better, thank you for being part of a growing community that believes science isn’t just for the lab but it’s fuel for performance.


📬 Not subscribed yet? Click to subscribe and stay ahead of the game with each issue delivered straight to your inbox and I make you this promise to stay up-to-date to provide you with the latest studies in athletic performance, mental performance, and wellness. You have no idea how it motivates and inspires me to think how else can I grow this organically, provide you better information, & create partnerships in the future ahead! 


Here’s to 10 strong—and the many breakthroughs still ahead. Let’s keep breaking limits—together.


Randy Palacios 

Founder, Flexfit Wellness & Recovery


Wellness Spotlight: Top Recovery Tip of the Month



🦵💥 Jumping Back Into the Game: Why Strength Isn’t the Whole Story After ACL Surgery

“Just get the quad strong again and you’re good to go.” Ever heard that before? It’s a common line tossed around in return-to-sport programs after ACL reconstruction. But science is here to say: not so fast.


A new study published in the Journal of Strength and Conditioning Research has shaken up what we thought we knew. The title?

"Countermovement Jump Inefficiency Is Mostly Independent of Quadriceps Weakness in Athletes Returning to Sport After ACL Reconstruction."

Yep. You read that right. Let’s unpack the game-changing truth behind that headline. 👇


🎯 The Question: Why Do Athletes Still Struggle With Jumps Post-ACL?

We know the countermovement jump (CMJ) is a go-to performance test. It's simple, explosive, and exposes the smallest performance cracks.

So, researchers asked:

“Are post-ACL athletes jumping poorly because their quads are weak? Or is something else at play?”

🧪 The Study Play-by-Play

Who?

  • 22 athletes returning to sport post-ACL reconstruction

  • 12 healthy control athletes


What they tested:

  • Quadriceps strength using isokinetic tests

  • Bilateral & unilateral CMJs on force plates

  • Force symmetry, power, and jump mechanics

  • And (most importantly): the link between quad strength and CMJ inefficiency


🔬 What They Found Will Surprise You

📉 Yes, athletes had weaker quads post-ACL.

  • 24.5% weaker at slow speed

  • 13% weaker at higher speed


BUT…


🦘 They also showed major asymmetries and inefficiencies in how they jumped—even with both legs.


And here’s the kicker:

🧠 Those jump issues weren’t strongly tied to quad strength. Only minor correlations were found. Most inefficiencies in jump performance seemed to come from neuromuscular control, coordination, and timing—not raw muscle strength.


Translation?


Even a strong quad won’t fix a messy jump pattern.


⚠️ Why This Matters (A Lot)

If you’re a rehab pro or strength coach, this is your wake-up call:

🏋️ Strength alone isn’t enough. 

Athletes might “pass” quad strength tests and still fail functional movement demands.


💣 Jump performance = brain + body 

CMJs involve a highly coordinated stretch-shortening cycle. That’s neuromuscular magic, not just brute force.


🚦 Return-to-sport testing needs a rethink 

If your protocol only checks quad torque, you’re missing half the picture.


🔁 Practical Takeaways

Here’s how to apply the science:

  1. Measure movement, not just muscle Use force plates or video analysis to assess jump symmetry, timing, and power.

  2. Train the brain Incorporate reactive jumps, rhythm-based drills, and coordination challenges into late-stage rehab.

  3. Address the stretch-shortening cycle Don’t just squat; train dynamic elasticity and control with movements like pogo hops, CMJs, and single-leg bounds.

  4. Don’t skip unilateral assessments Unilateral CMJ metrics showed 10 out of 15 asymmetries in the ACL group!


🧠 Editor’s Final Word

This study is a mic drop in the world of ACL rehab.

It says loud and clear:

“Don’t just build strength. Build efficiency.”

Because when your athlete gets back on the field, the game won’t care about their torque curve—it’ll care if they can land clean, cut hard, and jump with power!


💬 Need help optimizing your ACL recovery protocols or force plate data? Let’s connect—I consult with clinics, coaches, and high-performance teams to turn research into real-world results.


Athletic Performance Spotlight: Unlock Your Edge Tip of the Month



🏃♂️💥 Not All Hamstring Work Is Created Equal — But This One Comes Close

Let’s face it: The Nordic Hamstring Exercise (NHE) is a beast.


Ask any athlete or gym-goer who’s dared to attempt it. You’ll see the soul leave their body around the third rep.


It’s been crowned king of hamstring strength, particularly for reducing injury risk. But what if you could light up those hammies just as well… without praying for mercy mid-rep?


Enter: Incline Treadmill Running. Yep — your average cardio machine might just be a hidden hamstring MVP. 👀


Let’s break down a study that went head-to-head (or rather, leg-to-leg) comparing two powerful posterior chain activators.


🎯 What Were the Researchers Chasing?

Simple question:

“How does biceps femoris muscle activation during incline treadmill running compare to the Nordic Hamstring Exercise?”

Why?


Because not everyone can perform or tolerate the Nordic — especially beginners, youth athletes, or post-rehab populations. So, is there a worthy alternative?


🧪 The Science Setup

Here’s how the researchers designed the showdown:

👨🔬 Participants: 19 recreationally active dudes 🎽 Movements tested:

  • NHE (the classic controlled fall into hamstring oblivion)

  • Incline treadmill running at 10% grade and speeds of 3.61 m/s, 3.89 m/s, and 4.16 m/s (translation: you’re running uphill... fast)


📈 Measurement tool: EMG — they measured how hard the biceps femoris was working (compared to each person’s max voluntary contraction)


🔥 And the Winner Is…

Well, it’s still the Nordic… but only slightly.


💪 NHE = ~63% of maximal muscle activation 🏃♂️ Incline treadmill at top speed = ~49% activation


And here’s the kicker: as treadmill speed went up, so did hamstring activation — climbing by roughly 10% from low to high speed.


Plus, incline running had greater variability in activation — which might simulate real-life movement challenges better than rigid exercise forms.


🧠 Editor’s Insight: The Gold in the Gray Area

This isn’t a tale of good vs. bad — it’s a tale of options.

🔹 Yes, NHE hits hard and builds serious strength.

🔹 But, incline treadmill running is dynamic, scalable, and more tolerable for many.

🔹 Best part? It mimics real-life sport demands — acceleration, deceleration, and ground contact under load.


💥 For performance coaches, rehab pros, or anyone looking to build bulletproof hamstrings, this study says:

“You don’t have to Nordic... to be nasty strong.”

🚀 How You Can Use This Now

👟 Coaches — Add incline sprints to your prep phase or injury prevention protocol.


💡 Therapists — Bridge the gap between rehab and return-to-play with graded incline walks or jogs.


🔥 Athletes — Swap a few traditional lifts with hill sprints for a functional, joint-friendly burn.


🧾 Sum It Up

  • NHE is still the peak in hamstring activation (~63% MVC)

  • Incline treadmill running isn’t far behind (~49% MVC at 4.16 m/s)

  • It's a viable alternative for those who can’t do Nordics

  • Treadmill speed and incline are your new hamstring-training variables


💬 Want help integrating incline sprint strategies into your training or rehab model? Let’s talk — I help bridge sports science with actionable programming for teams, clinics, and individuals.


Mental Performance Spotlight: Mind Over Matter Tip of the Month



🧘♂️⚔️ Mind Over Muscle: How Meditation Sharpened the Minds of Elite Fencers


Picture this: elite athletes armed not with swords, but with stillness. 🧠✨


In the world of fencing—where milliseconds count and split-second decisions can make or break a match—reaction speed, focus, and mental stamina are everything. But what if the secret to peak performance didn’t lie in physical drills or fancy footwork?


What if it came from... sitting still and breathing?


A groundbreaking study published in Scientific Reports has just sliced through convention with surgical precision:

🧠 “Long-term mindfulness meditation improves attentional capacity in professional male fencer athletes.”

Let’s explore how calm minds are becoming competitive weapons.


🧘♂️ The Study: Zen Meets Swordplay

Researchers from China recruited 47 professional male fencers, divided them into two groups, and ran a 20-week experiment that would make even the most skeptical sports scientist raise an eyebrow.

  • Group 1: 3 sessions/week of guided mindfulness meditation (20 mins each).

  • Group 2: Listened to mind-wandering audio clips (basically, controlled mental noise).

Both groups trained like normal—but only one practiced mental stillness on top of their physical grind.

Then, researchers put their brains, bodies, and attention spans to the test.


🔬 What They Measured

  • Cognitive function tests (attention span, focus, stability)

  • Mental fatigue & stress biomarkers (cortisol levels)

  • Brain activity using fNIRS (to measure blood oxygen in the prefrontal cortex—aka your “focus hub”)

  • And of course, fencing performance indicators 🗡️


⚡ What They Found — And Why It’s a Game-Changer

🔺 Attention Got a Serious Boost 

Meditators showed improved:

  • Attention span

  • Concentrativeness

  • Stability under pressure

  • Efficiency in attentional networks (think: better filtering, faster reaction)


🔺 Brains Lit Up 

fNIRS scans showed increased oxygenated hemoglobin in the prefrontal cortex—basically, the part of your brain that says: “Stay sharp.”


🔻 Stress Dropped 

Cortisol levels fell and mental fatigue decreased. Athletes weren’t just sharper—they were calmer under pressure.


❌ No Change in Distractibility or Attentional Blink 

So no, mindfulness won’t make you bulletproof. But it does make your mental sword sharper.



🎯 Editor's Insight: This Isn’t About Yoga Mats & Candles

Forget the stereotype. This study isn’t pushing incense and chanting—it’s pushing performance.

Mindfulness is mental reps for athletes. It trains focused attention, impulse control, and cognitive endurance—the exact qualities that separate podium-finishers from the rest.

And while this study focused on fencers, the implications are wide open:

🏀 Point guards. 

⚽ Midfielders. 

🎾 Tennis players. 

🏈 Quarterbacks. 

🎯 You.

If your sport (or life) demands split-second decisions, mental training should be in your playbook.


✅ Takeaways You Can Use Today

Whether you're coaching a team or chasing personal bests, try this:

  1. Start with 10 minutes of mindfulness meditation 3x/week. Apps like Headspace, Calm, or Insight Timer work great.

  2. Do it after practice. When the body’s tired, the brain is more receptive to stillness.

  3. Track mental fatigue like you do soreness or sleep. Your brain needs recovery, too.

  4. Add it to your team culture. Imagine a locker room where everyone is dialed in before tip-off. That's performance culture.


🧠 Want help building a performance mindset program backed by science? Let’s connect. I consult with coaches, athletes, and organizations to integrate brain training into elite-level preparation.



That’s a wrap on Edition 10 of Performance Unchained Insider: Ten Editions Strong – Still Breaking Limits! 🧠💪


Whether you were intrigued by the findings on jump inefficiency post-ACL reconstruction, fascinated by the EMG insights on hamstring function, or curious about how mindfulness sharpens elite focus, I hope this edition left you inspired—and armed with tools to apply in the real world.


If something sparked a thought, challenged your approach, or reinforced what you believe, don’t keep it to yourself—comment, react, or share this with a colleague or coach who’s ready to level up. Let’s continue building a community where science drives performance and curiosity leads the way.


📥 Not yet a subscriber? Follow me now either on linkedin or instagram @flexfitwellness and I wholeheartedly promise to keep delivering simplified, impactful research that’s easy to digest—and even easier to implement.

To my loyal readers, new connections, and future partners and sponsors to give away free goodies: thank you for believing in this vision. Here’s to unlocking new levels together.


See you in Edition 11—until then, stay curious, stay committed, and stay unchained.


Randy Palacios

Founder, Flexfit Wellness & Recovery



PUI 10: Ten Editions Strong, Still Breaking Limits
PUI 10: Ten Editions Strong, Still Breaking Limits

 
 
 

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