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French Contrast Training and the Rotational Athlete

Today's guest post comes from current Cressey Sports Performance - Florida intern, Chris Larrauri.

Athletes often ask coaches, “How does this relate to my sport?” And, my internship at Cressey Sport Performance – Florida was no exception; athletes want to know how the work they’re doing is going to transfer to baseball performance. Some athletes are adamant that everything they do should be specific to their sport, and although I wouldn’t stick to SPP (Specific Physical Preparation) year round, I believe that it is necessary to get as specific as we can in the weight room when the time calls for it. This is where a method like French Contrast comes into play.

French Contrast training has been a hot topic in the S&C field for quite some time. Invented by a former French track and field coach, Gilles Cometti, but widely popularized by one of my mentors, Cal Dietz, the French Contrast method has shown to increase explosive strength and speed endurance. Strength may be king, but sometimes it’s necessary to stimulate the organism to create a different training effect. It’s great to produce high amounts of force, but as we know the rate at which an athlete develops that force also matters. In baseball, this impulse could be the defining factor between a 89mph and 95mph pitch, or a weak ground ball and 400-foot homerun.


Figure 1.1 – Graphic showing the difference in rate of force development and overall power output. Ben’s impulse is higher causing more total power output. Graphic is from “Triphasic Training: A Systemic Approach to Elite Speed and Explosive Strength Performance”

If an athlete already has a great strength foundation, then methods such as the French Contrast can take them to the next level. Now, I know what you are thinking: “How are some jumps going to increase velocity on the mound?” My response is, “Does it have to be jumps?” I love jumping for various reasons, but when it’s time to transfer skill acquisition to the field of play, jumps aren’t all that specific to the rotational proficiencies baseball requires. There is a time and place for jumps with rotational athletes, but more during the GPP (General Physical Preparation) phase. For the SPP phase, let’s break down what French Contrast training is.

The French Contrast method is simple. It’s a combination of complex and contrast training. Complex training is a heavy compound lift (around 85% 1RM) followed by a plyometric that’s close to the same motor pattern. Contrast training is a maximal or near maximal compound lift paired with a “back-off” lift around 50-60% of the initial lift or something that mimics the initial lift’s motor pattern. In both situations, the heavy lift is causing a PAP (Post Activation Potentiation) effect for the subsequent movement. French Contrast put its own spin on these two methods to create its own stimulus. The sequence of French Contrast training is as follows:

When people think of French Contrast, they typically think of the basic exercise selection in the table above, but what if we apply the principles to focus more on the transverse and frontal planes instead of sagittal? I believe this can be a game changer for the rotational athlete.

Let’s take a look at what a plyometric is so we can better understand the principles behind French Contrast training and how we can apply them in different ways. Yuri Verkhoshansky created what’s known as the “Shock Method,” and later, an American named Fred Wilt pioneered the term “plyometric,” (plyo, for short) from Verkhoshansky’s research on the method. Fred’s interpretation of a plyo is “an overload of isometric-type muscle action which invokes the stretch reflex in muscle.” This is crucial because you can get this muscle action in other ways besides just jumping. Medicine balls are a great way to replicate this action. We can replace the jumps with, say, rotational medicine ball shotputs and scoop tosses to get an adaption that is more specific to the rotational athlete.

With this premise in place we can now put our attention toward exercise selection. Below are a few examples that can be used (you'll rest 30 seconds between each exercise, but I've edited the videos to cut out the rest time) :

1. Split Squat Overcoming Iso (Maximal Effort): 7s/side
2. Rotational Med Ball Shotput (6lb): 3/side
3. Proteus Shotput (30% or 3-4RPE): 3/side
4. Accelerated Rotational Med Ball Shotput (6lb + band): 3/side

1. Landmine Lateral Lunge (85% 1RM w/070 Tempo): 1/side
2. Heiden (BW):3/side
3. Band-Resisted Heiden (BW+Band): 3/side
4. Accelerated Heiden (BW + Band): 3/side

1. 1-arm DB Bench Press w/Bridge (85% 1RM w/330 Tempo): 2/side
2. Med Ball Drop Chest Pass (6lb): x4
3. Rotational Landmine Press (30% or 3-4 RPE): 3/side
4. Accelerated Rotational Med Ball Shotput (6lb + band): 3/side

In conclusion, the principles of French Contrast can be manipulated to optimize transfer for almost any sport. That said, although this article may be covering how to adapt French Contrast training for different sports, I now understand that it may not be for every individual. So, you’ll need to assess the person in front of you to determine if it is appropriate or not. I will say that a nice discovery with using this method is that it’s not only effective, but also a lot of fun. And, if you come across an approach that safely delivers results while keeping athletes engaged, chances are that it deserves a place in your overall programming strategy.

References

Dietz, C. & Peterson, B. (2012) Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance. By Dietz Sports Enterprise.

Verkhoshansky, Y. & Siff, M. (2009) Supertraining. Sixth Edition. Ultimate Athlete Concepts.

Verkhoshansky, Y. & Verkhoshansky, N. (2011) Special Strength Training Manual for Coaches. Verkhoshansky SSTM.
 

About the Author

Chris is a current intern at Cressey Sports Performance-Florida, where he works with baseball players at all levels ranging from professional to middle school. He assists in initial evaluations and exercise supervision. Prior experience to CSP includes time spent at the University of Minnesota under Cal Dietz; Jenks High School; Oklahoma Christian University; and as Owner of Synergy Performance. Chris graduated with a Bachelor’s Degree in Kinesiology from The University of Central Oklahoma. He is certified through the NSCA, PN-1, RPR & FRC. For more information, follow Chris on Instagram at @chris_larrauri.

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Pitching Mechanics: Is Lead Leg Blocking Enough?

Much more attention has been paid in recent years to the concept of the front hip pull-back/lead leg blocking in pitchers.

However, what gets overlooked is that there are a lot of athletes who do it well, but still struggle to consistently impart adequate force to the baseball and with the right direction. This can happen because of limitations further up the chain that interfere with transferring force to allow for clean ball release.

Foremost among these issues are adequate thoracic flexion and scapular upward rotation. These two attributes allow you to stay on the baseball longer. Imagine a car that has an extra runway to accelerate. As violent as it appears in still-frame photos, Max Scherzer is one of the best illustrations in the game for this - and it's remarkably well "synced up: 

Notice how the distance between his uniform number and belt increases early in the delivery, then decreases just prior to ball release. It isn’t this extreme for most pitchers, but it speaks to the interaction between the anterior core, thoracic spine, and scapular upward rotation. Is it any surprise that most anterior core exercises - rollouts, fallouts, flutters, inchworms, bear crawls, and stir-the-pot - are also great serratus anterior drills?

You can also challenge it in various ways with the chops aspect of your core stability program.

I also like this adjustment to a half-kneeling cable lift...which actually make it into a chop, but whatever!

It also opens up a great discussion on the role of infrasternal angle for another day (although we did delve in on it a bit with this podcast with Bill Hartman:

Have a great week!

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CSP Elite Baseball Development Podcast: Summer Training Strategies

We're coming out of a podcast hiatus to kick off a new season of the podcast, and the first episode back will be a collaborative effort among three Cressey Sports Performance -MA staff members: Pete Dupuis (Vice-President), John O'Neil (Director of Performance), and Jordan Kraus (Pitching Coordinator). They discuss the various options available to college pitchers in the summer, and highlight how we've attacked development in this population with our College Summer Development Program at CSP-MA.

A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

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Exercise of the Week: Supported Elbow CARs

The benefits of controlled articular rotations (CARs) are now well known in the strength and conditioning and rehabilitation realms, thanks to Functional Range Conditioning teachings. One way in which we've evolved this approach is by taking a closer look at the position at which we perform our elbow CARs. Historically, they've been performed with the arms at the sides, like this:

However, I think there's a lot more benefit to be gained by performing them with the upper arms supported at 90 degrees of flexion, particularly in an overhead athlete population.

Here's why:

1. With more shoulder flexion, we are able to lengthen the long head of the triceps over both joints it crosses (elbow and shoulder). In the seated position, the long head of the triceps is actually shortened as a shoulder extensor.

2. In throwing athletes, you'll commonly observe Bennett's lesions, areas of increased calcification along the posterior glenoid rim. For most athletes, they're incidental findings in asymptomatic shoulders, but in some cases, they can get too big and cause rotator cuff pathology (I relate it to a speed bump that the cuff has to go over). While the true cause of Bennett's lesions has been debated in the sports medicine world, many are of the belief that it results from traction stress from the long head of the triceps (LHOT) tendon. The tendon attaches on the supraglenoid tubercle (which is on the inferior aspect of the glenoid) and extends up to the labrum and joint capsule. LHOT also eccentrically prevents excessive elbow flexion during the cocking phase of throwing (think of it being heavily lengthened in a shorter catcher-like arm action).

So, whether you believe it's related to Bennett's lesions or not, there's a strong anatomical basis for us to say that the long head of the triceps is an extremely important - but heavily underappreciated - muscle for overhead athletes. I've seen a lot of throwers over the years who've benefited tremendously from manual therapy on the triceps - and this mobility drill is a useful proactive initiative that'll help the cause as well.

3. At positions of 90 degrees of shoulder flexion or more, we get greater serratus anterior recruitment to drive the rotational component of scapular upward rotation - but also a reduction in latissimus dorsi tone that can restrict it. This is particularly important in athletic populations that tend to carry a lot of extensor tone and live in scapular depression and/or downward rotation. It also gives these folks a break from competing against gravity, so it can actually reduce protective tension of the upper traps.

4. Building on this last point, serratus anterior also works to preserve the convex-concave relationship between the scapula and rib cage, which is particularly important to address in the aforementioned athletes who may have acquired flat (extended) thoracic spines over years of extension/rotation. These athletes crave reaching, rounding, and rotating.

You can add this to a warm-up, use it as a filler, or plug it into a cooldown. Take your time with each rep, and be sure to drive not only full elbow flexion/extension, but also pronation/supination of the forearm.

If you're looking to learn a bit more about long head of the triceps, I'd encourage you to check out my Sturdy Shoulder Solutions course, as I delve into it quite a bit as part of my upper extremity functional anatomy module.

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The Best of 2021: Podcasts

2021 marked year 3 of the Elite Baseball Development Podcast. In all, we released 26 episodes in 2021 - and I learned a ton from some great guests. That said, here are our top five episodes from the year:

1. Current Concepts in Performance Training with Dan Pfaff - Dan discussed the key principles that enable coaches to have success regardless of the sport in question. He also reflected on his beginnings as a teacher, and spoke to the areas that are the “next frontiers” for us to learn about as an industry. We pondered the question, “How strong is strong enough?” and also examined how training loads and time of year impact muscle vs. tendon injuries.

2. Understanding Asymmetry with Ron Hruska - Ron shared some excellent insights on the origins of the Postural Restoration Institute; how polyarticular chains impact human movement; and what to do when we observe some of the common postural adaptations we see in athletes – particularly baseball players.

3. High Performance Nutrition Principles with Brian St. Pierre - In a closer look at the essentials of high performance nutrition programs. Brian discussed the perks and drawbacks of several current nutrition trends, and highlighted strategies one can employ to “tune out the noise” and get down to key foundational principles.

4. Developing Pre- and Post-Throwing Routines with Tanner Allen - Tanner and I discussed the common mistakes we see baseball players make during both the pre- and post-throwing periods. And, we provided some strategies for optimizing your preparation for throwing sessions, and well as improving recovery after they’re done.

5. Should Pitchers Take Time Off From Throwing? - I flew solo to tackle this commonly debated question in the world of developing pitchers. This is something I’ve pondered a lot over the years, and my position on it has evolved considerably.

Finally, while I've got your attention, be sure to check out our foremost sponsor from the past year, Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

We're back to the regular EricCressey.com content this upcoming week. Thanks for all your support in 2021! We've got some great stuff planned for 2022.

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Programming Principles: Installment 6

I haven't updated this strength and conditioning programming series since March, so I figured it'd be a good time to squeeze something in before the end of the year. Here are a few guidelines I hope you'll find useful as you write up programs:

1. Power detrains the fastest.

Maximal strength and aerobic capacity "endure" pretty easily. You don't have to train them really frequently in order to preserve what you've built. Improving these qualities is a different story; unless you're an inexperienced trainee, you're going to have to make a much more dedicated effort to build them up.

Power might be the most stubborn quality to develop and maintain, though. It takes time to develop it the right way, as it's as much a function of elastic components (e.g., tendons, fascia) as it is about the muscular component of force (Bill Parisi was a great podcast guest on this front, if you're interested in digging deeper). Additionally, power detrains the fastest; athletes need exposures to it on a more regular basis to preserve it. What programming implications does this have?

First, I like to preserve power training work at full volume in most cases during deload weeks. We can drop volume, intensity, and/or frequency from maximal strength and assistance work, but I typically want athletes continuing with their sprinting, jumping, and change of direction (assuming there are no injury concerns that would preclude them from doing so).

Second, I've gotten away from a true month-long deload from sprinting/jumping/aggressive med ball work at the start of the offseason for our athletes. We now get back to tempo runs, pogo jumps, foundational deceleration progressions, and medicine ball work right away.

This tendency of power to fall off quickly is also one reason why I think so many athletes take a big step back when they take too much time completely off at the end of a competitive season. They're confusing rested with ready - and preparing the more elastic components of athleticism the right way requires time, patience, and consistency over several months. As an example, if you're a MLB player whose season ends in early October, but you don't start doing anything until January, you simply don't have time to establish these qualities to sustain you for a season that stretches from mid-February until the following October. 

3. It's easier to make a fast guy strong than it is to make a strong guy fast.

Speaking of power, here’s a quick example of how we are using the Cressey power test on Proteus to drive training decisions.

On initial off-season evaluation (top row), this pro pitcher proved to be more fast than strong. Players will typically shift in this direction over the course of a season, but this would be one of the more extreme examples of acceleration being considerably higher than power. The correct approach in this scenario is to chase strength to impact the force aspect of the power equation (power = work/time, and work is derived from force x distance).

As you can see from the retest about eight weeks later on the bottom row, by training strength hard to bring up the power number, we closed the gap and actually continued to drive his acceleration proficiency higher. Effectively, we made the glass (strength) bigger while continuing to add fluid (other strength qualities) to the glass. You can make the argument that this strength foundation also created a safer environment in which to demonstrate elastic qualities to accelerate faster.

It’s always easier to make a fast guy strong than it is to make a strong guy fast, so don’t miss this low hanging fruit that’s easily identified with this innovative technology. Here's a webinar I filmed on a few different scenarios you can see with this power test:

3. Combination medicine ball drills can be your best friend when you have a lot of qualities that need to be trained.

As the offseason progresses and baseball activity ramps up, there are a lot of competing demands for our athletes: increased intensity of throwing, hitting, and defensive work. To that end, we pare back on the frequency and volume of lifting, and try to get more efficient with our medicine ball work. One strategy I like to employ is the use of "combination" drills that combine overhead and rotational variations. Here's an example:

You'll see more of these integrated in January and February with our pro baseball crowd, and the medicine ball is typically 6-10pounds, as you have to choose a load that's suitable for both overhead and rotational work.

If you're looking to learn more about how I incorporate medicine ball training in our programs, be sure to check out my Medicine Ball Master Class at www.CresseyMedBall.com.

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2022 Cressey Sports Performance Collegiate Elite Baseball Development Program

Registration is now open for the 2022 Cressey Sports Performance Collegiate Elite Baseball Development Program. This event takes place at our Hudson, MA facility, and runs from 6/6/22 through 8/12/22.

This will be the sixth year we’ve run the program, and each year, we’ve had pitchers move to Massachusetts from all around the country. This summer, we anticipate another awesome collection of motivated athletes who’ll push each other to get better in conjunction with the same training opportunities and expertise we provide to our professional athletes.

This program is a good fit for pitchers who need to prioritize development over just getting innings or exposure. In other words, it’s a suitable replacement for those who still need to throw, but also need to gain 20 pounds, learn a new pitch, sort out old aches and pains, or improve their mobility.

Each athlete will begin with a thorough initial movement and pitching assessment that will set the stage for individualized strength and conditioning and throwing programs, respectively. Speed and power testing (utilizing Proteus Motion) are integrated into the assessment process and tracked periodically throughout the summer to ensure that progress is being tracked consistently.

Your individualized programs will correspond to six days a week of training. Generally, four of the six training days per week are double sessions, with throwing in the morning and strength and conditioning in the afternoons.

A typical training week would look like the following:

  • MON: AM throwing, PM Strength and Conditioning
  • TUE: AM throwing, PM Strength and Conditioning
  • WED: Late AM throwing and movement training (at field)
  • THU: AM throwing, PM Strength and Conditioning
  • FRI: AM throwing, PM Strength and Conditioning
  • SAT: Optional AM Mobility Work and Recovery Session, AM Throwing and movement training
  • SUN: Off

In our throwing programs, we integrate weighted ball work, long toss, and bullpens (including video analysis). We’ll utilize detailed Trackman breakdowns and high-speed camera work in these bullpens as well. Pitchers also have opportunities to throw live to hitters, and we have historically placed a few arms in the prestigious Cape Cod Baseball League late in the summer in light of the improvements they’d made.

All the athletes will receive manual therapy with our licensed massage therapist or physical therapist, as well as nutritional guidance throughout the program. Also to help with recovery, athletes have access to MarcPro, Normatec, and red light therapy.

Last, but not least, we’ll incorporate regular educational components to educate the athletes on the “why” behind their training. Previously, this has consisted of not only staff presentations, but also conference calls and in-person meetings with Major League players and established coaches from around the country.

The best part is that it’ll take place in a motivating environment where athletes can push each other to be the best they can be. By optimizing the situation, you can help change the person.

Interested in learning more? Email cspmass@gmail.com – but don’t delay, as spaces are limited; this offering sold out in each of our pre-pandemic summers of years past, and we’ll be capping the group size again this time around.

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CSP Elite Baseball Development Podcast: October 2021 Q&A

For this week's podcast, I'm flying solo as I tackle three questions from listeners:

  1. Why do some pitchers come back to throw harder after Tommy John surgery?
  2. What are some of the bigger mistakes you see athletes make with long toss?
  3. What's your opinion of pitchers doing direct strengthening work for the forearm, wrist, and hand?

A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP Elite Baseball Development Podcast: The Pitching Lifespan with Jordan Kraus

We're excited to welcome Cressey Sports Performance - Massachusetts pitching coordinator Jordan Kraus to the latest Elite Baseball Development Podcast. Jordan brings a wealth of knowledge surrounding the long-term development of pitchers, as he draws upon experience working with 12-year-olds all the way up to major leaguers. There's fantastic information for players, parents, and coaches alike in this episode.

A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP Elite Baseball Development Podcast: Proteus Rotational Training and Assessment

We're excited to welcome Sam Miller and Will Waterman from Proteus Motion to the latest Elite Baseball Development Podcast. Proteus is changing the game with how we can both assess and train rotational sports athletes. In this podcast, we discuss the origins of this innovative technology and highlight how it can be utilized to individualize strength and conditioning interventions in this population.

A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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