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If you've never trained, if you're untrained person, you've never exercise or anything, you
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don't just go into power lifting.
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You don't just take up CrossFit.
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Like, that's too much.
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Yeah.
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Body, you don't have the movement patterns developed.
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Right?
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You maybe have deficiencies.
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Maybe your foundation is unlevel, and you're gonna create muscular imbalances faulty
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movement patterns.
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Right?
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So you gotta start with the base level.
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So why don't we go through it real quick?
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Welcome.
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It's episode number 2.
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It's a movement pillar.
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In our podcast series on Movement, obviously.
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That's right.
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That's right.
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We're gonna be talking about tactical ways of routine, building routine, and a discipline in
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your day to day.
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Yep.
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Really, no matter where you are of incorporating that into a daily discipline, if
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not weekly discipline.
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Yep.
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And being the most optimal you, optimal human living life, full field.
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That's right.
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I think last time we got a lot of we kinda, like, rabbit trailed a bit and got a little in
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the weeds on certain things, which is cool.
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Right?
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We have more conversation, but this one, we wanna we wanna dive a little bit more into,
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like, why routine is so important.
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And, you know, why, like because, man, most people are just kinda like, I go to the gym 3
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days a week
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or even 5 days a week, and
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I just kinda do stuff.
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And it's like, that's cool.
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Right?
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Like, it's better than nothing.
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I agree.
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But we're not here for the, like, basic level.
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You know what I mean?
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We're not here to just, like, get some work outs.
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We're here to optimize and, like, get the most out of your workout so that what you're doing
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produces the most results for the effort, right, efficiency, man.
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Because, like, Like, dude, we have a lot going on.
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I have a lot going on.
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You have a lot going on.
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You got family.
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You got work.
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You got all this stuff.
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How do you take that work out?
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Make it the most efficient bang for your buck work Right.
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100%.
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Yeah.
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It's not about living life on somebody else's understanding of what's optimal or not optimal,
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right, is, like, average.
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Do you wanna be average or you wanna be optimal?
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Right?
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Yeah.
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I don't I don't wanna be average because, like, typically, if you aggregate data and what the
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feedback is, 90% of people are living less than optimal.
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Yep.
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You wanna live optimally.
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Right?
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That's right.
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And so are you going in with the intention of being optimal and it was super intentional on
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your workouts?
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Yeah.
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And that's what I've been.
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That's what that's what I do over the past 5 years.
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I've really wanted to intentionally go into my week establishing the base on baselines as the
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non negotiables being fully fueled.
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So, one of the things that I do just tapping into it is I I set the non negotiables Monday,
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Wednesday, Friday.
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Right.
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And that's the that's my 5:30 workout, 5:30 to 6:30.
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And I have to be hyper efficient in that window because I gotta take my girls to school.
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Yep.
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And so and at that time, right, you have that hour.
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That's the only hour that I have.
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Right?
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Do it.
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Yeah.
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And so that is the nonnegotiable of, like, alright.
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What do I need to do to set the basis of getting the best and most optimal workout that
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I possibly can get in that hour.
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That's right.
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And so for me, obviously, that goes into, and we're gonna go through an extension of But I
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think the number one thing that you do is you gotta control your calendar.
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Right?
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What is the routine?
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It's huge.
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Controlling your calendar and saying, this is a nonnegotiable.
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And Monday, Wednesday, Friday, that is absolutely a nonnegotiable.
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Now there could be some fillers in between that Right.
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And the gaps that you're like, hey.
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I'm gonna I'm gonna get a little bit more in to be more optimal.
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Yeah.
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But, like, what does that non negotiable hour look like?
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Because when Thursday gets around, and you're like, oh, I had planned to work out on, you
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know, Thursday afternoon.
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Yeah.
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But then other fires come and play.
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Well, then, you know, It's it hasn't been declared as a nonnegotiable.
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So that's for me, and I I'd love to hear your insight.
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Nonnegotiable.
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It's already programmed into my calendar.
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I'm controlling and dictating that.
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I do it, obviously, the first thing in the day.
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Like, I wanna do it as early as possible.
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And then That's how I operate.
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The calendar number 1, that needs to be your routine.
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How are you setting the baseline?
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What is nonnegotiable?
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That's right.
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Yeah, man.
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And and the big one is, like, having a plan, right, like, not just going in, Like, I think
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most people, when I was this for a long time, like, high school, like, started lifting in
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high school and then got in, like, going into college, it was kind of the same.
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You know?
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It was, like, I was doing just this what, like, whatever else was doing, what I thought was the
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the the bro, like, the bro split routine.
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You know?
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Like, few days a week, just the same the same for years, man.
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And, like, I think most people are doing that.
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They're not really having an idea before they go into them.
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They're just like, I gotta go to the gym today.
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Like, after work, I'm gonna get in there for an hour and they just go, and then they're like,
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you know, they're spending time looking for what machines are open or what they're gonna
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do.
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Maybe they're on their phone for half the freaking workout.
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It's like, it's not efficient, man.
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It's it's it's getting you maybe, like, a little bit of results, but it's probably just
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keeping you where you're at, if anything.
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Right?
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It's probably just maintaining you.
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For sure.
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You know, I I think that's for some people, that's cool.
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Like, and if that's you, man, like, good for you, like, but that that's that's for the
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people who wanna be, like, at the top top percent, man.
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Like, you gotta do more.
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You gotta be more intentional like what you always say.
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And so for me, I write my workouts out, like, Probably a few days in advance.
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Right?
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Like, and if I'm sticking to a routine, it's like, I already know next week what I'm doing
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on Monday.
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Right?
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I have an idea.
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I know what's what exercises are gonna be doing, how many reps, how many sets, all it.
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Right?
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Like, it's set.
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I'm not just like, I think I'll do four sets of chess today instead of 3 because I'm feeling
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froggy.
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I wanna push a little bit more.
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Like, no.
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Like, I I know I'm doing this amount of sets.
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And it's because I know in 2 days later, I gotta do more.
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So I'm not gonna overdo it, be sore shit for 3 days Mhmm.
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Not be able to go in and be like, yeah, I'm gonna take off today because I'm sore from day.
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That means you did too much.
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Your volume was too much.
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Right?
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So, like, having an idea of how much volume your body can control too, I've realized, man,
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that, like, I don't need as much volume as I thought.
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I used to go in and do, like, 5 different exercises, four sets each of 10 to 15 reps of a
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of a single muscle group, bro.
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That's way too much.
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Especially then you do that, like, twice a week.
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You're just you're you're doing way too much that your body can't recover.
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You're gonna have negative gains at that point.
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You're gonna end up overtraining.
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Right?
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And and then at that point, your your results will go backwards, but you'll start being be
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you'll start to feel like fatigue and stuff like that set in.
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So, I mean, you know, for me, man, it's it's having, like, the intentionality of, like, what
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I'm gonna do that day, but also, like, what I'm not gonna do that day is, like, overdo it.
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You know what I mean?
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And the truth is, like, when you get into this, like, 3 day week split routine chest triceps on
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Monday, shoulders back and buys on Wednesday, and then legs on, you know, you that monotony
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produces less stimulus over time on your muscles.
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Right?
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So, like, the same concept with the running we talked about, where if you run the same amount,
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eventually your body gets better at preserving fuel and, like, dampening that that, response
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to the stimulus.
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The same happens with that, man.
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Your body gets really your body's so efficient.
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They're so smart.
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Our bodies are so smart.
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It gets good at at being more efficient with that, that it's not gonna get as much out of
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it.
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Right?
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Yeah.
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So, you know, it's good to do, like, 1 month of strength training, 5 reps, heavy weight.
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Then the next month, maybe you're doing more, like, higher reps endurance type training.
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Yeah.
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Then you get into some hypertrophy training.
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Maybe throw some hit in there.
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Right?
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Maybe you you push a little bit more cardio 1 month.
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Mhmm.
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Right?
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Maybe you start playing a sport, right, like challenging your nervous system in that
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capacity to pick up a skill.
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Right?
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Learning skills, dude, that's huge.
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People who
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have never done, like, compound lifts, like, the CrossFit stuff, man, the the the results
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they get, like, in the beginning is so impactful because, dude, yeah, they're putting
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their bodies, yeah, through these full body, like, movements that they've never done before.
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They're learning a a a a skill while building muscle.
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It's it's profound impact, man.
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Yeah.
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No.
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I I I fully agree with that.
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One thing that I've approached that I think, you know, both of us being Nasam's obviously
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certified trainer back in the day, even though we don't obviously train now.
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But one of the big things that I was like, dude, I was a trainer.
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I gotta get a trainer.
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You know, I have a coach and nearly everything.
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I have a coach.
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I have a spiritual coach.
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I have I have a kind of a quasi.
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He's, like, a spiritual and life coach.
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Yep.
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And then I have for a business, I have a business coach.
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And I have a trainer coach that programmatically programs my workouts.
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Right?
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I I don't go in.
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I don't think of those.
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Just because I wanted that off my plate.
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So that's just a different approach.
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I love your approach because you are the, you know, being intentional about being super
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programmatic about how you're gonna be working out that week.
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So you're super efficient.
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I know myself and, like, breaking down workouts.
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I'm like, I have a bunch of different things on my mind.
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Yeah.
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I'm like, you know what?
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I'm gonna rely on somebody else to break that down for me.
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And then another thing that I like is obviously community based.
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So that's why I'm going into more of a CrossFit environment or I go into a kettlebell
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environment.
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So I switch mine up.
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Yeah.
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Minor minor are a little bit different where there's a little bit different extension of
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hypertrophy amount of weight that I'm gonna be putting Right.
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Where, what I love about kettlebells is kinetic movement, but then what I love about CrossFit
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is just freaking raw weight.
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Right?
00:09:16
Yeah.
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Yeah.
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Yeah.
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So you go into a static, you know, doing some early stuff and then you go into a hit.
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So I do enjoy both sides because they they operate my muscle groups differently.
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Yeah.
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But I would say that from a routine, is blocking it out and then knowing you.
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Yeah.
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Are you gonna be the guy that is gonna be super intentional about, like, maybe even meal
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prepping and then work out and knowing your workout on a week to week basis.
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Right.
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Or you're like, oh, nope.
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A trainer is better for me.
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Right.
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Right?
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I was a trainer, and I realized I need a trainer.
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Yeah.
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Right?
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That's just me.
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Yeah.
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And so it's a really understanding the cadence and how much flex you do have.
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And so that's how I operate.
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And it's really, really worked out for me where I know I'm getting the max that I can.
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I'm living optimally.
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I'm living full field.
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Yeah.
00:10:08
Plugging that in again.
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And then and then really having a strong cadence throughout my
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week to week.
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Yeah.
00:10:13
So I would say that those those two things is are really understanding.
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You gotta block it out.
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You gotta know when you're doing it.
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Right.
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And then the intentionality comes from, are you gonna be you gonna be programmatically?
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Breaking it out where it's written down and you know what you're going into, or do you need
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somebody else to do that for you?
00:10:32
Yeah.
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And I think for for people listening, man, who are, like, maybe feeling like, hey.
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I am kinda stuck in my my, like, whatever routine I've been doing.
00:10:40
What and even if it is something that's more, like, hit base, like a cross fade or, like, one
00:10:44
of those boot camp type workouts.
00:10:46
Mhmm.
00:10:46
Try something different.
00:10:47
Like, that's a challenge.
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Right?
00:10:48
Like, I'm I'm gonna challenge everyone right now.
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Like, go do something different.
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And see what happens.
00:10:53
Right?
00:10:53
You if you're doing boot camp workouts for months on end and you're just like this high,
00:10:57
like, orange theory type stuff where you're just like this cardio rabbit, you know, just go
00:11:01
and go go and go lift.
00:11:03
Go take a month off from cardio, like, full cardio like that.
00:11:06
Maybe you can still walk and stuff, but, like, just go lift weights.
00:11:09
And pack muscle and see what happens to your body and see how you feel.
00:11:12
Try it out.
00:11:13
If you if it sucks and you hate it, alright.
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Like, sorry.
00:11:16
Yeah.
00:11:16
But I doubt that's gonna happen.
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And then vice versa, like, somebody who just lifts all the time and is stuck in a a simple
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routine, go do more like, hit training type of stuff.
00:11:25
Right?
00:11:26
Like, test your body out.
00:11:27
Do different things.
00:11:27
Pick up a sport, man.
00:11:29
Like, I think that's, like, that that's undervalued, right, being able to have, like,
00:11:33
verse utility and and adaptability.
00:11:36
Right?
00:11:36
For sure.
00:11:37
Yeah.
00:11:37
That's one thing I've enjoyed about, like, golf.
00:11:39
I'm really passionate about golf.
00:11:41
I like it.
00:11:42
But that kinetic based movement, the muscle memory.
00:11:44
I think
00:11:44
you owe me money.
00:11:46
Oh, you still money.
00:11:46
From the last time we played.
00:11:47
We were I think we played dollar a hole when I was too
00:11:50
Oh, man.
00:11:51
Yeah.
00:11:51
You can buy me
00:11:52
a gotta run that bag.
00:11:53
You could get me something later.
00:11:57
Just remember that.
00:11:57
We've reconciled a dollar hole.
00:11:59
We never
00:11:59
We gotta, were you up too?
00:12:01
Dang, bro.
00:12:02
You were beat.
00:12:02
Number is yours up too.
00:12:03
Yeah.
00:12:03
I had the birdie on the first one.
00:12:05
Remember that part there?
00:12:06
You had a birdie?
00:12:07
Dude, I dropped that thing a foot from the hole.
00:12:09
Remember that hole 17, and we started on the back 9 for some reason?
00:12:13
I guess I forgot.
00:12:14
Yeah.
00:12:14
You did.
00:12:15
I intentionally forgot that That's okay.
00:12:19
People don't forget.
00:12:20
But golf is a big thing as far as kinetic movement.
00:12:24
A lot different than lifting some weight Yeah.
00:12:27
From muscle gain.
00:12:28
Right.
00:12:29
So it's it's it's cool, to really have that kinetic base environment and then realize,
00:12:36
like, where maybe kettlebells are a little bit, you can actually incorporate some resistance
00:12:43
band is also a coming a big thing Yeah.
00:12:45
And getting flexibility and approach of getting more inertia k.
00:12:49
In your golf swing.
00:12:50
So I'm actually curious.
00:12:51
Scottie Scheffler coming came out with something.
00:12:54
Where it's a lot of band movements, similar to, like, Tom Brady's TV 12 movement of using more
00:13:00
band work as far as extension and mobility.
00:13:03
So That that's something I I have been wanting to look into just a little bit more to put in
00:13:07
there for the, you know, the micro workouts.
00:13:09
Yeah.
00:13:09
But kettlebell Mark kettlebell, kinetic based movements are better, I would say, is a better
00:13:16
approach for, like, golf.
00:13:17
Yeah.
00:13:18
Because it, like, kind of prepares there's different stabilizing muscles that I'm using
00:13:23
Yeah.
00:13:23
That then translate a little bit easier when I go into the golf environment.
00:13:29
So I definitely enjoy that, but then the power piece is a little bit different because then
00:13:34
I'm creating inertia.
00:13:35
So then cross fit of intermixing those 2 things.
00:13:39
Yeah.
00:13:41
Really creates power, you know, behind what I'm doing.
00:13:45
Whereas, just strictly doing, kettlebell really probably wouldn't give me the the power Yeah.
00:13:50
That I'm looking for.
00:13:52
And then but my, you know, working with Wade.
00:13:55
It gives me a little bit more inertia, hitting the ball.
00:13:57
So I, yeah, I love the idea of incorporating some sort of sport because it it almost gives
00:14:03
the attractiveness of I'm I'm doing it for something.
00:14:06
Yeah.
00:14:06
For sure.
00:14:06
You're training for, like, a skill that, like, you wanna perform and maybe, like, you're
00:14:12
playing against someone, so you wanna win.
00:14:14
Right?
00:14:14
Like, that competition always kinda makes you work a little bit harder.
00:14:17
Mhmm.
00:14:17
I love that you you got into power there a little bit.
00:14:19
Let's you know, we're both trained with that with the Nasim model, the optimum performance
00:14:24
training model, the OPT, which I love it.
00:14:27
I think foundationally, for people, it makes so much sense.
00:14:31
For, like, for pretty much everyone, this is how you should tie it up because, bro, if
00:14:36
you've never trained, if you're untrained person.
00:14:38
You've never exercised or anything.
00:14:40
You don't just go into power working, power lifting.
00:14:43
You don't just take up crossfit.
00:14:45
Like, you don't just start doing Olympic lifting.
00:14:47
That's too much.
00:14:47
Yeah.
00:14:48
Buddy, you don't have the the movement patterns developed.
00:14:52
Right?
00:14:52
You maybe have deficiencies, maybe your your posture or, like, your your foundation is
00:14:58
unlevel, and you're gonna create, you know, imbalances, muscular imbalances, mood just,
00:15:05
like, faulty movement patterns, right, you gotta start with the base level.
00:15:08
So why don't we go through it real quick?
00:15:10
Like, for for people listening, because this is something that I base my training off of.
00:15:15
I'm obviously already at the level where I can power lift with good form and, like, I'm there.
00:15:19
Right?
00:15:19
So it's not like you have to do this multiple times.
00:15:22
Once you've once you've gone through the phases, and you've learned the skills necessary
00:15:26
to do the different levels of training, you're there.
00:15:28
Yeah.
00:15:29
And then you just have to practice it, right, to keep it up.
00:15:31
You might need to backtrack sometimes if you're feeling like something's off or you have an
00:15:35
injury, but it starts at that base level of, like, you have to have stabilization.
00:15:41
Right?
00:15:42
So most guys aren't gonna go to the gym and spend that hour that they have doing body
00:15:47
weight, like, balance type sizes.
00:15:50
Right?
00:15:50
Most people think that's not the it's not the flashy cool stuff where you're throwing up
00:15:53
weight in front of the girl in the mirror and, like, you feel good about yourself.
00:15:56
You know what I mean?
00:15:57
Like, you got your tight dry fit on, but, like, like, That's necessary, man.
00:16:01
So that's how you avoid injury, bro.
00:16:02
Like, if
00:16:02
you if you can't squat because your ankles invert in and your feet roll in and then your
00:16:08
knees bend in, And now you throw £250 on that squat bar, you're gonna hurt yourself.
00:16:13
Like, it's not if it's when.
00:16:14
When are you gonna do too much weight that that shitty movement pattern is not gonna be able to
00:16:19
hold it up.
00:16:20
You know what I mean?
00:16:21
The straw that broke the camel's back, that's how that story goes.
00:16:24
Right?
00:16:24
Yeah.
00:16:25
Do you have, like, enough weight?
00:16:26
At one point, I was just like, this isn't it?
00:16:28
Yeah.
00:16:28
Bye.
00:16:29
Right?
00:16:29
And you blow a disc or something.
00:16:30
So
00:16:31
For sure.
00:16:31
Stabilization is so important.
00:16:33
What do you do as far as so for me, I I, you know, I use some of the stuff that I have in my
00:16:39
office.
00:16:39
I got these these high level vibration platforms.
00:16:41
So I do single leg exercises on those.
00:16:44
I balance on that kind of stuff.
00:16:45
Physio balls, like the big yoga balls that people sit on, doing doing exercises with
00:16:50
those, like playing, or, you know, even push ups on there.
00:16:53
Mhmm.
00:16:55
Balance boards, all that kind of stuff, man.
00:16:56
There's obviously, like, tools you can use, but you really don't really just, like, like, one
00:17:00
leg is standing.
00:17:00
Standing on one leg.
00:17:01
Yeah.
00:17:01
That's what I was just about to say.
00:17:03
Huge.
00:17:03
I mean, try to stand on one leg and see where you're negos.
00:17:06
Right?
00:17:06
Most people are gonna A lot of people don't even do that walk backwards.
00:17:10
Right?
00:17:10
Walk backwards.
00:17:11
Yeah.
00:17:11
Yeah.
00:17:11
It's simply, you know, put a couple of disc underneath your feet and just, start squatting
00:17:18
with your own body weight.
00:17:20
Mhmm.
00:17:20
And a, in a more static position That's right.
00:17:23
But put yourself in a dynamic environment.
00:17:25
Right?
00:17:25
It's all about putting yourself in dynamic environments.
00:17:28
Mhmm.
00:17:28
Because the reality is even when you go in sport, Right?
00:17:30
You're setting your set stabilization is such a key tool in terms of you being able to that's
00:17:36
why I love basketball of, like, the left and the right.
00:17:39
Right?
00:17:40
And sometimes that happens in life, you know, where you need to catch yourself.
00:17:43
Yeah.
00:17:44
And so and then you're like, oh, man.
00:17:45
I tweak my knee.
00:17:46
So, like, are you prepared And that's what those the Boosu balls are huge in that of just
00:17:52
stepping on a Boosu.
00:17:53
Right?
00:17:54
And without any way, you can actually add weight.
00:17:56
I I would do, curls.
00:17:58
On a bosu ball, and then you can add weight.
00:18:01
But bosu balls would naturally you have to stabilize.
00:18:06
You have to use your lower extremity stabilizers.
00:18:09
And so that's a big way to just set a baseline of, like, how the kinetic and the understanding
00:18:16
of, like, how your body is gonna move
00:18:17
or
00:18:18
And at first, you're gonna be wobbly shit.
00:18:20
Right?
00:18:20
You're gonna be all over the place to, and need to figure this thing out.
00:18:24
But then over time, you're like, oh, man, I can can add a ten pound weight.
00:18:27
I can add a a 15, a 20 Yeah.
00:18:30
Yeah.
00:18:30
Of doing curls or even squats while you're doing that.
00:18:33
But I love the bossu ball even doing push ups on a bosu ball is huge.
00:18:37
Awesome.
00:18:37
Because it works stabilizer muscles with
00:18:39
the shoulders.
00:18:40
It's so strong, man.
00:18:41
Yeah.
00:18:41
Crazy.
00:18:42
So those are huge things, and really working out, but setting that clear baseline
00:18:48
Yep.
00:18:49
And stabilization before, then you work into, obviously, strength endurance.
00:18:54
Yeah.
00:18:54
That's it.
00:18:55
So that's stabilization's first level at the bottom of the pyramid.
00:18:58
Right?
00:18:58
It's like the base foundation.
00:19:00
Then we we step into.
00:19:01
And I like that.
00:19:02
You mentioned, like, sport because if you run, if you just are a runner or you even just,
00:19:07
like, squat, that's all you do.
00:19:08
You're in one plane of motion.
00:19:09
You're just sagittal playing forward, right, versus like basketball.
00:19:13
Now it's it's lateral movement, right, even, like, some, like, more, like, hybrid, like,
00:19:17
forward and lateral movement, right, which, like, if you don't do that, you should train in
00:19:20
that kind of stuff.
00:19:21
I'm not saying go start playing basketball if if you never played before, but, like, maybe,
00:19:25
right, see what your body can, like, handle in and try that new kind of thing out, that new
00:19:29
skill.
00:19:29
Well, a lot of people are playing pickleball.
00:19:31
Yeah.
00:19:31
That's awesome.
00:19:32
It's a big sport.
00:19:33
A lot of people are playing pickleball.
00:19:34
And a lot of these people, they're, like, getting into pickleball.
00:19:37
They never they've never they you know, they've they're like, oh, this is kinda cool, but I
00:19:42
also haven't worked out or done anything.
00:19:44
So, you
00:19:44
know, like, wow.
00:19:45
Kinda starter form.
00:19:46
Right?
00:19:47
Exactly.
00:19:47
Of getting in because there's a lot of left and right movement.
00:19:50
Right.
00:19:50
Associated that, I don't care if you're ready at the kitchen or you're back at the baseline.
00:19:54
Yeah.
00:19:54
You still it's tennis.
00:19:56
Yeah.
00:19:57
So then next level going up from the stabilization, right, if we're trying to do the
00:20:01
optimal performance training model, OPT, is strength endurance.
00:20:06
Mhmm.
00:20:06
Right?
00:20:06
And this I think, delineating the difference between strength endurance and strength.
00:20:10
Strength endurance is how long can I can my muscle lift of weight through movements, right,
00:20:16
for it's usually lighter weight, but, like, what is the endurance of that muscle?
00:20:21
Right?
00:20:21
Yeah.
00:20:21
So this looks more like training with lighter loads, Right?
00:20:25
Say say if you're if you're max bicep pro, you do 8 eight reps of, forty pound dumbbell,
00:20:31
dropping it down, doing, like, a £10 and doing you know, up to 50 reps.
00:20:36
Right?
00:20:36
So you're in a higher rep range in this phase.
00:20:39
25 to 50.
00:20:40
50 is pretty high, but 25 is a good base for that.
00:20:44
Right?
00:20:44
It's and endurance is so important, especially when training with legs for posture.
00:20:50
Right?
00:20:50
Essentially, that's what posture is.
00:20:52
Right?
00:20:52
I'm a chiropractor I get posture questions all the time.
00:20:54
People come to my office.
00:20:55
Why is my posture shittiest?
00:20:57
Well, so your muscles can't hold your body up for as long as they need to.
00:21:00
Right?
00:21:00
So then your posture goes, you wanna stand up like this, but then you start to feel pain
00:21:04
because your muscles are fatiguing, so they tell you to stop.
00:21:07
So then we end up hunched over, like, freaking quasimodo.
00:21:10
At our desk, keeping my chest.
00:21:12
But that's essentially what posture is, bro.
00:21:14
It's it's the endurance of your muscles to be able to hold your body up, right, against
00:21:18
gravity, holding your skeleton in a neutral position.
00:21:21
Mhmm.
00:21:21
So that's that's comes after stabilization.
00:21:24
You gotta have those intrinsic little neuromuscular stabilization patterns built in,
00:21:29
then you work on how long can your body push weight for an, a long period of time.
00:21:35
Right?
00:21:36
And then what's the next phase on top of that one?
00:21:38
It goes we go into hypertrophy training.
00:21:40
Right?
00:21:40
Like, how do we start to, like, build new muscle or, like, grow the muscle in size?
00:21:44
Hypertrophy, right, trophic changes is size.
00:21:47
Right?
00:21:47
So how do we grow that, the size of the muscle?
00:21:50
Which is what I think most people are going to the gym for.
00:21:52
Right, or, like, most guys that we're trying to we're kinda talking to here are looking to
00:21:57
build muscle, grow the muscle, look more jacked.
00:22:00
Right?
00:22:00
Yeah.
00:22:01
But you can neglect the other 2 phases.
00:22:03
You can just jump into that.
00:22:04
Right?
00:22:04
Looking Jack.
00:22:05
Yeah.
00:22:05
Just trying to look good with your shirt off, bro.
00:22:07
GTL, man.
00:22:08
Go whole awesome.
00:22:14
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00:22:20
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00:22:24
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00:22:28
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00:22:29
Lead the on limits, baby.
00:22:35
But GTL.
00:22:36
Do you have 10 laundry?
00:22:37
Yeah.
00:22:37
And so, you know, hypertrophy, other than just making you look good, has benefits as well.
00:22:42
Right?
00:22:42
Like, it was, it was thought for a long time that you didn't actually, like, gain new
00:22:46
muscle, but that's that's false.
00:22:48
Hyperplasia is when your body produces new muscle cells.
00:22:51
Which does happen in conjunction with hypertrophy training.
00:22:53
So over time, you can build more muscle and consequently grow that same muscle tissue,
00:22:58
right, make it more dense, fill it with more mitochondria, with more blood supply, more,
00:23:03
like, actual, like, like, amino acid structures that grow the size of that muscle.
00:23:08
Right?
00:23:08
Yeah.
00:23:09
So that's a big thing just piling on nutrition there.
00:23:11
Typically, if you're gonna be in a hypertrophy, you gotta aid muscle growth with a component
00:23:18
of, like, nutritional balance, which is, like, obviously, protein.
00:23:20
Ecoprotein.
00:23:21
Adequate protein, adequate amino acids.
00:23:24
Really accelerate carbohydrates as well.
00:23:26
Yeah.
00:23:26
For sure without a doubt, being well rounded in that, but you gotta pack on, cooler
00:23:31
consumption, right, in order to create muscular density.
00:23:34
Right.
00:23:35
In terms of, like, strength endurance, what is so what is the difference you were see you were
00:23:41
building on to that, but what is the difference we to do.
00:23:43
So strength endurance is something that you can do almost, like, max effort at, right, so give
00:23:51
an example of something that's strength endurance versus an element of hypertrophy
00:23:56
before we go into obviously, the 5th pillar being maximum strength, the power.
00:24:00
Yeah.
00:24:01
So strength endurance again is, like, your body being able to do, a repeated motion for a long
00:24:07
period of time.
00:24:08
So I mean, this could look like sport.
00:24:09
Right?
00:24:10
Like like basketball or, like, you have to jump and you're jumping.
00:24:13
That's using a lot of muscles in the body.
00:24:15
That's a a type 2 muscle activation, fast twitch to propel you up.
00:24:19
Like, how how many times can you do that?
00:24:21
Or, like
00:24:22
and over and over
00:24:23
and over.
00:24:23
Right.
00:24:23
Or, like, box jumps or, like, bodyweight squats.
00:24:25
Right?
00:24:26
Something that's not that much of a load that you can only push it once or twice.
00:24:30
Right?
00:24:30
That's max strength which is the next level after hypertrophy.
00:24:34
Max strength is how heavy of a load can I push for a max effort?
00:24:39
Right, that one RM kind of, ideology, strength endurance is the opposite of that.
00:24:44
It's like, how how long can I do this lighter load, like, how much endurance can I put that
00:24:51
for?
00:24:51
Right?
00:24:52
So that's the difference.
00:24:53
But you gotta have that as a base foundation before you start pushing max strength, you're
00:24:57
gonna get Right?
00:24:58
So it it all sets the stage.
00:24:59
I love the the build up.
00:25:01
Right?
00:25:01
Yeah.
00:25:01
And so hypertrophy is making sure you have enough muscle on your skeleton to support that
00:25:06
max load that you're about to push.
00:25:07
Right?
00:25:07
So that's why hypertrophy comes before max strength.
00:25:10
Huge.
00:25:10
Because if if hypertrophy was was after max strength, you'd be going to lift all this heavy
00:25:14
weight.
00:25:14
You don't have adequate muscle on your body.
00:25:16
You're gonna get hurt.
00:25:17
Right?
00:25:17
So it all comes down to, like, how do we how do we build muscle and and get that optimal
00:25:22
performance without getting hurt?
00:25:23
So once you get hurt managed, fucks everything up.
00:25:25
And Well,
00:25:25
and it's also one of those things where because I've seen there was this one guy at our
00:25:30
CrossFit gym in in insane.
00:25:32
But he was his fundamentals were so good.
00:25:36
Right?
00:25:37
He defied the odds of, like, muscular strength Like, he didn't need the weight Yeah.
00:25:43
To put up an insane amount of weight.
00:25:45
Yeah.
00:25:46
Because he was number 1.
00:25:48
Like, he had every ounce of his body was stabilized.
00:25:51
And then the kinetic movement from floor to shelf was was impeccable.
00:25:57
Right?
00:25:58
Yeah.
00:25:58
And so when you can get that good, that's a completely different story.
00:26:01
Yeah.
00:26:01
But, like, usually, you're gonna need those are slightly slight anomalies because usually when
00:26:06
you're gonna need
00:26:07
these
00:26:07
outliers, for sure, But
00:26:09
he didn't start like that.
00:26:10
He did not start
00:26:10
like that, but he that foundation.
00:26:13
Absolutely.
00:26:13
And it was that kinetic based movement
00:26:15
Right.
00:26:16
That allowed him to to grow.
00:26:18
I mean, he was a muscular guy.
00:26:19
Don't get me wrong, but he wasn't like so
00:26:21
many things that gave him a little advantage for him.
00:26:24
Yeah.
00:26:24
Yeah.
00:26:24
Right.
00:26:25
But it it was fundamentals.
00:26:26
You know,
00:26:26
if you're good that good, that's what I love about CrossFit.
00:26:29
Yeah.
00:26:29
Is if you're that good at the fundamentals, you actually, man, you can rack up some weight.
00:26:35
There were some dudes racking up some weight, but they were so good floor to shelf, like, as
00:26:39
I was saying, that I'm like, dude, that is really solid.
00:26:45
But anyways, going into going into maximum strength now.
00:26:51
Maximum strength.
00:26:53
So what that looks like?
00:26:54
Yeah.
00:26:54
So maximum strength is being able to push the most amount of weight for about 5 repetitions.
00:27:00
Right?
00:27:00
5 is kind of the the most you will do when your max strength training.
00:27:03
Like, the typical 5 by 5, right, throw a bunch of weight on there and and you by that last
00:27:08
set, you're feeling it.
00:27:09
I mean, you're you're pushing your body to a limit.
00:27:12
Right?
00:27:12
So this definitely is not for beginners.
00:27:14
This isn't for somebody just walking into the gym off the couch, you wanna have those
00:27:18
foundations stabilization, strength endurance, hypertrophy, build, enough muscle, and then
00:27:23
start pushing max strength.
00:27:24
And this is where you're gonna really start to, like, actually, like, pack, like, dense, like,
00:27:29
lean looking muscle.
00:27:30
Right?
00:27:31
A lot of people push hypertrophy, And you you end up looking maybe a little puffy because you
00:27:35
still got some body fat on you, and and it's not as, like, that striated muscle look.
00:27:39
When you start being able to push, like, strength and and train that man, you can build
00:27:44
some dense heavy muscle.
00:27:45
And this is where people often gain a lot of muscle and gain gain some weight too.
00:27:49
Yeah.
00:27:49
This is the sweet spot.
00:27:50
So, like, when you're going in and you're hitting, you know, you feel really, really good
00:27:56
at the different foundation.
00:27:57
So I'll just review real quick stabilization, strength, endurance, hypertrophy and then going
00:28:03
into maximum strength.
00:28:05
This is that sweet spot that you wanna stay in for an elongated period of time.
00:28:09
Yeah.
00:28:09
Because you might never have to go to power.
00:28:11
You could stay at max strength, honestly.
00:28:13
That's right.
00:28:13
Yeah.
00:28:14
That's right.
00:28:14
Because when you're testing so, like, power is more defining the limits of what you expected.
00:28:19
Right?
00:28:19
Those are what they call PR.
00:28:20
Right.
00:28:21
Yeah.
00:28:21
Or performance based.
00:28:22
Right.
00:28:23
Hey.
00:28:23
I really wanna I wanna set a new threshold here.
00:28:26
Mhmm.
00:28:26
In terms of where I'm at, but maximum strength is really that sweet spot of, hey.
00:28:32
I I really wanna continually getting stronger.
00:28:32
I wanna create the discipline of, just continually Yeah.
00:28:40
Working up and building on new muscle, but that power is really your setting new red lines.
00:28:46
Right.
00:28:47
Yeah.
00:28:47
And you're you're you're getting even, you know, obviously, even stronger.
00:28:53
And it's cool to do, but I wanna target the difference between maximum strength and power
00:28:58
because of how Olympians they'll go, like, they'll go 2 years without hitting a new PR.
00:29:07
Yeah.
00:29:07
Because they'll stay in that maximum strength area.
00:29:10
Building a foundation, a nice strong base.
00:29:12
Yeah.
00:29:13
And then maybe a year out, 6 months out, maybe even closer to, they're hitting new PRs.
00:29:20
Yep.
00:29:21
They might I don't know.
00:29:22
I I believe somebody I was, well, following hit like a PR, like, the week before the day of,
00:29:27
just to hold themselves to that standard knowing
00:29:31
that there's Like, I know I can do this shit.
00:29:33
Yeah.
00:29:34
But they wanted to push it out further and further and further.
00:29:37
Leading up to where they were gonna be.
00:29:39
It wasn't like you're trying to get PRs every other month.
00:29:42
Right?
00:29:42
Right.
00:29:42
Right.
00:29:43
I think that's when your body starts working against itself.
00:29:47
So there's a fine line between maximum strength and power that you really have to work you have
00:29:53
to be really, really in tune with your body.
00:29:55
Yeah.
00:29:55
So power building on top of max strength then, right, you want that max strength base.
00:29:58
So now you can lift heavier weights for that.
00:30:01
Power, you're obviously gonna dial it back.
00:30:02
You're not gonna be one r m ing, freaking overhead as much.
00:30:06
Right?
00:30:06
Like, that's that's pretty intense.
00:30:08
Like, maybe do that every now.
00:30:09
And then you gotta dial the weight back a little bit because you're gonna do a little bit
00:30:12
more repetition.
00:30:12
You're gonna probably go for, like, 7, maybe 3 to 7.
00:30:16
Right?
00:30:17
So it but you're you're speeding up the lift.
00:30:21
Right?
00:30:21
So power is how fast can I push this heavy weight now through a range of motion?
00:30:25
How quickly can I move something heavy?
00:30:28
Right?
00:30:28
So it's it this is probably the most risky, probably the most opportunity for injury.
00:30:33
Right?
00:30:33
Like, if you fail to lift or something like that, So that's why you wanna have that
00:30:37
foundation, man.
00:30:37
Like, you don't wanna just start, like, like, we talked about the very beginning.
00:30:40
You don't wanna just start doing, like, heavy power lifts, right, because if you don't have
00:30:44
everything else in, you're gonna yourself.
00:30:46
Right.
00:30:46
But the difference is really that, like, max strength is gonna build dense muscle tissue
00:30:50
power is more so gonna improve your performance of a lift.
00:30:54
Right?
00:30:54
For sure.
00:30:55
Like I said, not not not everybody even has to get there.
00:30:57
Right?
00:30:58
Like, if you don't if you if that's not your goal to be able to lift something like that,
00:31:02
then you you don't even need to.
00:31:04
Right?
00:31:04
You can stick to that strength level.
00:31:06
You can bounce back and forth between max strength and hypertrophy, even doing more
00:31:10
endurance stuff.
00:31:11
And I think that's a great way to train, I think, to do, like, a month of max strength
00:31:15
training, right, like, or even 2 days a week I'm doing max strength type training.
00:31:19
And then one day a week, I'm doing more endurance type training, keeping it kind of
00:31:23
like, like, varied so that your body's always building on those those foundational blocks.
00:31:28
Yeah.
00:31:28
Not what you're saying
00:31:29
because your body's so smart and do what you can do is kind of create trigger points
00:31:33
Right.
00:31:33
And throwing it off a little bit.
00:31:35
Yeah.
00:31:35
That's what I love about just having a better understanding and being in tune with yourself
00:31:39
where you're, like, heading your heart aligned.
00:31:41
I feel like a little bit where you're, like, heading your body aligned.
00:31:44
Where you have an understanding of little, the kinetic movements within your body.
00:31:48
Mhmm.
00:31:48
Like, I'm gonna trick it out a little bit, here and then and then do this.
00:31:52
So think it's important.
00:31:53
Do you wanna I think we here get a question from the audience.
00:31:56
Yeah.
00:31:57
Yeah.
00:31:57
That's a good racket.
00:31:57
Respond to that.
00:31:58
Yeah.
00:31:59
Yeah.
00:31:59
So It's my first time in the gym after a long time.
00:32:03
I have a little bit of knowledge.
00:32:04
Where should I start?
00:32:07
A little bit of style and knowledge where you start.
00:32:09
Think you hit on it, bro.
00:32:10
Like, I I would say, like, get a trainer.
00:32:12
Right?
00:32:12
Like, I I don't I think a lot of people are maybe, like, if it's financially, you a 100%
00:32:17
can't do it because you're scraping, like, I get it, but, like, if you have the money man,
00:32:21
like, just get a trainer for a month or 2 and, like, learn the base knowledge stuff, because,
00:32:25
again, or else you're gonna fall into that, like, I'm just doing the same thing.
00:32:29
Like, like, the like they ask, I have a little bit of knowledge like, how far is that gonna
00:32:33
take you?
00:32:34
Are you gonna be able to level that up?
00:32:35
You know what I mean?
00:32:36
Yeah.
00:32:36
So finding, like, a qualified trainer, someone like you who who knows the bases and can, like,
00:32:41
I either push you or teach you new things.
00:32:44
And, you know, some people will have a trainer for a month, then they'll work on whatever they
00:32:49
just learn for a few they'll get a trainer again, right, and they kinda bounce back and
00:32:52
forth.
00:32:52
They, like, do some on their own, work with the trainer once a month, stuff like that.
00:32:56
But I think like, seeking out knowledge, man, right, or or research, right, or do the the
00:33:02
work yourself and, like, becoming a trainer's, like, you know, a cool thing to do too.
00:33:07
Like, you don't have to use it to train people, but, like, you will gain so much knowledge for
00:33:11
yourself from that.
00:33:12
It's almost it's worth it.
00:33:13
Right?
00:33:13
Yeah.
00:33:13
I think, you know, for me, it's just that, you know, and who we're probably speaking to in
00:33:18
terms of, like, the audience of time.
00:33:22
And I always wanna rely on people that have, the time really to give me.
00:33:27
So I would say an answer to that is get somebody that already has the knowledge in
00:33:32
place to create those shortcuts.
00:33:34
Especially if somebody can aid me in from a nutritional standpoint Yeah.
00:33:38
As well as a physical standpoint where I can blend those 2 things two two things together
00:33:43
because that's just gonna be a road map for success.
00:33:46
So, really, I would I would really try to get that on to 1, get a trainer that knows
00:33:50
nutrition, and training as well.
00:33:52
Yeah.
00:33:52
And where you can incorporate that.
00:33:54
And, man, like, things will be a lot faster.
00:33:56
That's what I did.
00:33:57
Yeah.
00:33:57
And I was like, man, I did not know nutrition what played this much of an impact and really
00:34:03
understanding that and being guided along the way.
00:34:05
Right.
00:34:06
Really created a shortcut for me.
00:34:08
And then allowed me to create really clean, lean muscle mass
00:34:14
Yeah.
00:34:14
And and a relatively short period of time.
00:34:16
Yeah.
00:34:16
Because if time is your limiter, it's a great point.
00:34:18
Right?
00:34:18
Like, if time is a thing, like, I only have the hour.
00:34:21
I have 1 hour, then I gotta get home.
00:34:22
I got kids.
00:34:23
I got a dish and blah blah blah.
00:34:24
Make it efficient, man, like, like, paying someone to help you, right, or else you're
00:34:28
gonna have to spend part of that hour creating a workout, right, or that's coming out of the
00:34:32
other part of the day.
00:34:32
Right?
00:34:33
Timing out the workout, what exercise I'm gonna do and, like, maybe make structuring it, doing
00:34:36
all that, when that's not even you don't even have that training.
00:34:39
Yeah.
00:34:39
Somebody out there is really good at that.
00:34:42
Right?
00:34:42
Same way you pay someone to do your car.
00:34:44
Same thing.
00:34:45
I'm not gonna do I don't know shit about cars, bro.
00:34:46
I'm gonna go start taking stuff out of my car.
00:34:48
I'm gonna play.
00:34:49
Like, I'm gonna pay someone to do it.
00:34:51
Who knows what they're
00:34:51
always always go with the shortcut.
00:34:53
Yeah.
00:34:53
Somebody else's interest.
00:34:54
If you're not super passionate about it, I would be like, but I wanna get myself in really
00:34:59
good shape.
00:35:00
Yeah.
00:35:01
Somebody somebody has that knowledge.
00:35:02
And the level down from that is there's these online training people, right, like, or
00:35:05
protocol.
00:35:06
You can pay, like, 10 bucks for some, like, workout.
00:35:08
Right?
00:35:08
Like Yeah.
00:35:09
And just, like, start with that.
00:35:10
Then as you get better and you wanna learn more, learn more.
00:35:13
I think keep learning.
00:35:14
Like, that's probably a good answer to that question too.
00:35:16
Keep learning.
00:35:16
Keep learning.
00:35:17
Alright.
00:35:17
Like, learn more stuff.
00:35:19
So that's, that's what we got based on movement.
00:35:22
See, you know, number 2, we're gonna be going in and we're gonna be setting new disciplines
00:35:27
in terms of what movement looks like.
00:35:30
And what are we gonna be talking about in the kind of the 3rd layer of movement?
00:35:35
What is that?
00:35:36
Did we talk through that one yet?
00:35:38
And then in this episode?
00:35:40
Yeah.
00:35:40
I don't know if we came up with that, man.
00:35:42
We could we could we
00:35:43
could probably cut that one, but Well, episode number 3 of Movement, we'll go into, Maybe
00:35:56
we'll bring out a guest.
00:35:57
Yeah.
00:35:57
That would be great.
00:35:58
I'd I'd love to bring on someone who can speak more on to what we just talked about, like,
00:36:02
wire trainer and the importance of it.
00:36:04
Right?
00:36:05
Yeah.
00:36:05
I think that's the that's when may maybe even community the community aspect, which is, like,
00:36:10
where I thrive in is knowing somebody, like, they're they're even though they're counting on
00:36:16
me, but they're not counting on me.
00:36:17
Yeah.
00:36:17
Right?
00:36:18
I was talking to a guy the other day, then I was coaching, that like, what gets him to get
00:36:22
up in the morning is that they're still, like, counting on me.
00:36:25
Right?
00:36:25
Yeah.
00:36:25
If you don't show up, you're gonna hear about it.
00:36:27
Yeah.
00:36:27
You're you're
00:36:27
gonna hear about it.
00:36:28
So it's one of those things, and we'll we'll incorporate that in.
00:36:31
So Cool.
00:36:32
Into the design of our next one, we'll bring on somebody.
00:36:35
So, cool.
00:36:36
That's what we got.
00:36:37
Episode number 3, a movement, live full
00:36:40
fuel, live it full fuel.