This is part 2/2 (part 1 here) and the final 4 episodes of Pendlebury: Beyond 400 from Mark Howard and The Howey Games podcast.
EPISODE 5 - INJURY
This episode has a huge focus on all his career injuries and surgeries he's had throughout his career - broken/surgery on both legs twice with metal plates in each, a hip scope post-season, post-season AC scrape that tuned into a full shoulder reconstruction, deviated septum which was very painful, back surgery where they burned the nerve endings in his lower back, fused middle finger just after the birth of his 2nd child which is relatively short amount for playing 20 years and 400 games at the top level but then again, he wouldn't be close to 400 games without that extremely high level of health. As a 46 yr-old still playing reserve grade footy each week I hear all of this!
EPISODE 6 - EAT, SLEEP, REPEAT
Backing off the previous episode on injury, this looks a recovery, in particular sleep in terms of quality and quantity. Had sleep apnea which is why the aforementioned deviated septum surgery was performed. Different recovery fads will come and go but sleep still remains THE #1 recovery tool at your disposal so if you're not sleeping well enough then you're also short-changing your other recovery as well. Lives by now caffeine, 10hrs before bed, no food 3hrs before bed,no fluids 2hrs before bed and no screens 1hr before be as well as afternoon naps if you can get them in. I have 2 early work shifts per week and nap on each of those personally because I don't want to fall in a hole mid afternoon but granted my schedule allows this where yours might not. Recovery on days after huge training days even if you don't feel like it. Has tried every type of nutrition plan available but always come back to a more traditional set up with some carb-cycling with more carbs on training days v off days. Carb heavy meal dinner the night before then light eating on game day where a lot of local footy players load up pre-game where it's too late for loading anyway.
EPISODE 7 - MENTALITY
Wanted to play 10 games in year 1 so broke down his goal setting to what does 10 games look like and what do I have to do reach that? I have to play in the VFL, so how do I play well in the VFL? You've got to perform your role. What are the basics of my role? Was a winger initially so that meant sliding back defensively and assisting aerially, getting ready for exits kicks on rebound and run up down while holding your side of the ground. Just missed the 10 game target, playing 9 so then he linked up with the best trainer at the club the next pre-season (Paul Licuria) and aimed to surpass him. Was extremely regimented early on with plenty of superstitions but then finally realised that he was simply adding more work for stuff that mattered very little come game day because if there's an away game and you can't tick an item off your long list, then what do you do? Played a great pre-season game without all the extra stuff and it gave him confidence to to drop a lot of it and opened up his life outside of footy a lot.
EPISODE 8 - GAME DAY
Discusses what he does in weeks leading into games including training and opposition analysis, in this case their opening round opponent in the GWS Giants. He also talks about the extra's he performed that week as well. In the gym he uses what I call a neural session which is all speed based lifting with low reps and moderate to high loads. He goes into pretty good detail on the day-to-day events of each day of the week leading into opening round which will interest most of you. Opts for chilled tunes over pump up tunes on game day which is an older player thing cause I've been the same for years now - no energy for yelling screaming and bumping pre-game! Pre-game x 2 focuses x execute his role (midfielder, contest to contest, supporting defense, work rate focus measured via GPS, ground ball numbers, vision etc) and doing the basics really well x ground balls, being clean, spending time over it, being clean y hand and foot, don't go for too much too early and make good decisions defensively of when to go in/hold out. Likes to write this stuff down as 1 - it gets it out of your head, and 2 - it makes you more accountable. Give energy to your teammates.
This was an excellent idea by Howey and with Pendles leaning right into it very quickly makes this a must-listen for any player, coach or fan.
