Barbell Shrugged - [Adaptation] How to Reach Your Goals in the Most Efficient and Effective Way w/ Anders Varner, Doug Larson, Travis Mash, and Dan Garner #678

Episode Date: January 18, 2023

In today’s episode of Barbell Shrugged you will learn: Principle of Specificity: Why the body gets better at the task you practice most often Exercise selection based on type of muscle contractions (eccentric, concentric, or isometric)  Finding optimal ranges of motion for specific adaptations Variability in external resistance (plates, bands, chains, etc) How to track and measure velocity of the movement  What are force vectors and how you use them for specific adaptations    To learn more, please go to https://rapidhealthreport.com Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Shrug family, this week on Barbell Shrug, Coach Travis Mash has taken over the microphone and we are going to be looking at adaptability. What does that mean? What we're really looking for is how do you design a training program to be the most efficient and effective way for you to get the specific result

that you are looking for? And in order for you to get that result, your body needs to be able to adapt to the training stimulus. So when you squat, you want your glutes and your quads and everything to get bigger and stronger. The faster you can reach that goal, the happier you will be. And today we're going to walk through some of the variables that you can be thinking about, how to start to approach them, and really actually just designing an

ultra-personalized training program specific to your needs, your goals, and getting there in the most efficient and effective way possible. As always, you can head over to rapidhealthreport.com. That's where Dan Garner is breaking down my labs. You get to see some really cool stuff. See the man, the myth, actually doing the job that he does inside Rapid Health Optimization. Head over to rapidhealthreport.com and go check it out. Friends, Coach Travis Mash, let's get after it. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash.

Today on Barbell Shrugged, friends, we're gonna be talking about a word that we use all the time at Rapid Health Optimization, which is adaptability. And really what we're looking for is the ability of your body to adapt to the stimulus that you give it. And today coach Travis smash is going to break that down when it comes to your training. Um, and, and all of the ways that we're going to be looking to increase the efficiency

and effectiveness of your training programs. Um, so that you know, that you're going to be able to get the most out of that. Cause who the hell wants to go to the gym and kill themselves and not know if they're actually getting better, faster. why you're here travis um dude i think that this is a really cool topic we talk about it all the time inside our programs um and really with dan i'm kind of working on the inside out of building like the most uh robust physiology to be able to adapt faster to whatever stimulus but you're doing it i shouldn shouldn't even say, but, and you are doing it, uh, kind of on a daily basis with, with all your athletes, because you've got to design each training program specific to where they're at, um, and progressing them at the right rate, um,

kind of at the, at the, at the highest level, what do you think of, of kind of like the, the definition of adaptability and how it, how it, um, kind of applies to what you're doing and, and like general, general general just thoughts on what is adaptability well i mean adaptability is the body's um it's innate ability to adapt anytime it's stabilized so like you know once you understand physiology i mean i wish we all understood like dan but like once you understand the basics of physiology then you know what stimulus will equate to this adaptation you know of course supplements and uh rest recovery all that goes into it but um mainly we're talking about today is like when you do x you get this

kind of adaptation because you know people ask should i do shall i use freeways shall i use machines you know like it depends so so many times you hear andy he's always it depends because it does depends on what you want to do what's your goal yeah in the most simplistic way it's like if you want to run fast you got to run fast all the time and train running fast if you want to run long you gotta run long if you want to lift heavy and get strong you gotta lift heavy it sounds so obvious but uh you find people that they get they get super into the weeds of training and they they sometimes will drift away for like some little tiny minute reason where they're trying to they're trying to get stronger and they're only focusing on making

bigger muscles as an example and they're thinking bigger muscles will make me stronger you're like no you still gotta lift heavy so i gotta if you want to get stronger you have to lift something that's heavy you're not gonna get stronger until you actually lift heavy weights and you make progress by lifting heavy weights right i feel like the principle of specificity should should always guide you know a coach a strength coach a personal trainer so because we you know louis simmons i feel like the one thing he missed was that is like, it needs to be specific to the individual and to what they want to accomplish. So, cause you know,

if I'm already fast, do I need to do dynamic ever? Probably not. You know, so you just need to need to know what you want to do and what causes what it's really simple. It's almost too simple. I feel like sometimes that's so simple that some people get confused, if that makes sense.

It's like they want to make it into something that it's not. Do you think people take it too far on occasion? Like where, you know, there's the big debate in weightlifting whether you should deadlift or not because it's not specific. But it's specific and it makes you stronger, but it's not specific that it gets you stronger in the exact perfect biomechanical position that you would be if you're actually doing a clean so to speak right well it would depend you know because like you know just uh you know a squat isn't necessarily specific you know because a back squat we don't ever do that in snatching or clean jerk we maybe a front squat would be more specific but really it's like it's still specific in the fact that you're working

the joints that are required to perform the snatch a clean jerk specific talking about you know the the hips the knees the ankles and of course all the intervertebral joints of the spine so like so it's still you know it's specific in that a lot of times they say, because the velocity is not the same because, uh, the pull of a, of a, um, deadlift is not as fast, which then I would just say, it's all about the intent. You know, if I, if my intention is to pull as fast as I can, you know, the, the, you know, the high threshold motor units are going to be recruited very quickly, just like you need to, when you do, um, do um you know clean but the question would be are you someone that is already super strong so like um on my team we've got tank who's

incredibly strong but not very fast he's super strong i love watching that guy lift weights incredibly strong then you have ryan and super fast like things that jake needs to do is not what ryan needs to do and like even for the adults out there like all right here would be an example for like a lot of your people who are like not athletes the people who are just trying to live a long time like there would be a time where i would say you know maybe you should do machines but then again maybe shouldn't if stability is your problem you don't move very well well the machines won't help you too well because they they don't require stability so if you do free weights it requires

you to you know to be stable because it's just your feet on the ground so that would be an example of why i would use you know barbell over a machine with an older client because they need to get more stable you know because they sit all day. So anyway. So it just depends what kind of problem you're trying to solve. If you're trying to get faster or you're trying to increase range of motion, or you're trying to increase stability, like one movement might check two or three of those boxes, but maybe not all of them. So someone might look at what you're doing and say, oh, that's not specific, but maybe they're thinking you're doing it because of a, you're trying to increase rate of force production but really you're doing it because you're trying to increase range of motion or whatever it happens to be and so we end up in

these these online debates about about the um whether it is or is not but really it's not like a yes no question in every case it's really dependent on the problem trying that you're trying to solve right it's never a yes no it. It's always, it depends, you know, like if people will get mad, Oh, like a big one, you know, should I squat, you know, ask the grass or should I, you know, or is it okay to go to just a parallel? Is it, is it okay to do quarter squats and still there's a room for all of them because the range of motion that you work through will be the range of motion that it's strengthened the most. So if you're an athlete, you know, sprinter or your football player, you should look at the range of motion that you work through will be the range of motion that is strengthened the most. So if you're an athlete, you're a sprinter or you're a football player, you should look at the

range of motion you're in for the majority of your time and say, you know, if a full squat, you're rarely in that, especially if you're a receiver. So there's good, there's good research that says partial squats would be really good at teaching that person to create force at that joint angle so there's a good i'm not saying i'll never say that you should only do those but there's a case for at least partial amounts of time you should do it'd be good to do some partial squats sure dude i i was raised by a guy who he was originally a power lifter but he he learned weightlifting from bergner you know, back in his early twenties. And so I was raised like on the ass to grasses, like the way of the world from day one, I was very fortunate that I had a great strength coach and he taught me proper full range of motion stuff from day one, uh, pros and cons, all that,

of course. And here's one of the, here's, here's one of the times where, um, you know, kind of breaks the rules where I was always squatting with a super vertical torso. And I have like, I have exceptionally good ankle mobility from doing gymnastics when I was a little kid. So I could squat super vertical. And so I had, I had great quad strength, but like, I rarely did any like heavy good mornings or anything like that. But we did some deadlifts, but like, well, my quads were strong and my glutes were weak, a common imbalance or weakness or whatever for, for young kids. Right. And when I was in college, this was probably 2005, I was probably like a junior in college,

and I started doing heavy sets of 12 on quarter squats. And so I would basically take like my one rep max of my full depth back squat, and I would do sets of 12 quarter squats, which was kind of like almost like a like a half rep. Good morning. Like it wasn't even a full rep. Good morning. I would kind of just do like glute pumps where I just, I would just put, push my butt back and just squeeze my butt.

And I would get like a, a very, a very solid glute pump out of it. And doing that for a 12 week block, I made, I made my glutes much stronger. And I really learned in that moment or in that, uh, that, that block, how to get a very strong glute contraction. And I smashed all my PRs, both from likely having just having that one rep max weight on my shoulders very regularly and doing partial reps with it. And then also, I think making my glutes stronger really helps. And so I did partial range of motion, which some people would say is not a good idea. But I was fixing a weakness, and that's a good idea, but I was, I was fixing a weakness and that's a good idea. And then once

I fixed the weakness, then the weak link in the chain was now stronger and the whole system adapted. That's another thing, the range of motion that you're, that you're experiencing the more, the most force in will change the muscles that are being recruited the most. So for the, what the point you just made that, you you know the glutes are the king of hip extension if you're talking about the tip top of the range of motion however in the bottom of a squat it's not it's the adductor magnus is the king of hip extension out of the bottom of squat therefore if i only use straight weight and I squat super low, glutes won't really ever come into play that much because by the time you stand a squat up,

it's easy because of your accommodating resistance. The joint angle and your moment arms are much less at the tip top. So you're experiencing the most force in the bottom of the squat. So when you did what you did, you now change it to where you're experiencing the most force at the top another way if this is a here would be a good um uh what is it the people always say a anyway it's a it's a little gift to you guys if you really want to work glutes put bands on because bands shift as well so let's shift from the the that maximal force is being experienced

at the tip top so that's also just a cool experiment and understanding movement as well and that like if you only do the full range of motion it's significantly easier uh it's significantly easier to stand up a squat past or once you've gotten your butt, your hips above your knees. So you never actually are able to load that specific piece of the movement because the hardest part is getting out of the hole. So that's when you end up having all these, maybe not a lot of them, but more imbalances because you're never actually fully loading the hip piece of it. You're kind of only loading what is really like the bottom of that position. And when you put a band on there for the first time, you're about to learn a lesson. Shark family, I want to take a quick break. If you are enjoying today's conversation,

I want to invite you to come over to rapidhealthreport.com. When you get to rapidhealthreport.com, you will see an area for you to opt in, in which you can see Dan Garner read through my lab work. Now, you know that we've been working at rapid health optimization on programs for optimizing health. Now, what does that actually mean? It means in three parts, we're going to be doing a ton of deep dive into your labs. That means the inside out approach. So we're not going to be guessing your macros. We're not going to be guessing the total calories that you need. We're actually going to be doing all the work to uncover everything that you have going on

inside you. Nutrition, supplementation, sleep. Then we're going to go through and analyze your lifestyle. Dr. Andy Galpin is going to build out a lifestyle protocol based on the severity of your concerns. And then we're going to also build a lifestyle protocol based on the severity of your concerns. And then we're going to also build out all the programs that go into that based on the most severe things first. This truly is a world-class program. And we invite you to see step one of this process by going over to rapidhealthreport.com. You can see Dan reading my labs, the nutrition and supplementation that he has recommended that has radically shifted the way that I sleep, the energy that I have during the day, my total testosterone level, and my ability to trust and have confidence in my health going forward.

I really, really hope that you're able to go over to rapidhealthreport.com, watch the video of my labs, and see what is possible. And if it is something that you are interested in, please schedule a call with me on that page. Once again, it's rapidhealthreport.com. And let's get back to the show. Similar to chains and bands where it can potentially shift the part of the range of motion where you experience the most amount of resistance. That's a rationale for machines as well. Like if you're doing a standing bicep curl as an easy example, like it's going to feel the heaviest when you're at 90 degrees because the weights are all the way out in front of you and that you're mechanically disadvantaged the most in that part of the range of motion.

Where, of course, at the bottom, you can move it a couple inches or the very top and move a couple inches way easier than a couple inches at mid range. But a machine, on the other hand, it might have a smooth amount of tension throughout the entire range of motion. So you can have more time under tension or time under peak tension using a machine compared to a free weight because instead of having to be easy, hard, easy, it's just hard and smooth the entire way, depending on how that machine is structured. Not all machines are like that, but some machines are like that. A good example of what we using these principles is we did, we had Ryan tested at Marquette to see where he produced the most force in comparison to other top league athletes. So off the ground, he's like, you know,

probably the strongest, he produces the most force of all the guys in the USA way of the thing. However, at the tip top, believe it or not, like he did not, which is when you need it, you know, at the tip top believe it or not like he did not uh which is when you need it you know at the tip top he was just kind of average so what we did is we we started having to do lots of deadlifts off blocks with bands so we completely overloaded the tip top which made a huge impact so you just you just gotta know get a bit of tests um a fun side note by the way on deadlifts with bands before we moved on one of the first times i ever did uh double banded deadlifts um i put on i put on 100 pound

plates and plus the bars those 245 which i was like you know a 450 or 500 pound deadlifter at the time or whatever it was and i thought okay it was 245 no big deal and so i went over there to pull a single rep and the way i'd structured those bands had to have put me at like 550 at the top i was totally unprepared uh but but i also like that that's my strength curve like i can i can pull like from from mid shin or from the floor i could probably pull an extra 200 pounds from above my knee right so i could probably pull like 600 from above the knee as a rack pull compared to off the floor or whatever and so it very perfectly matched my strength curve where i could do the rep i did one rep but it was it was like one of the most hellacious reps of my entire

life where you're just you know they're kind of like hayden right hayden can just fucking just he can just like he can just shake and grind like better than fucking anybody anybody yeah yeah he's incredible like that um it did that and then the next day off that very after that one single rep i think i don't think my upper traps have been that sore in my entire life my upper back was so fried off a single rep i was totally unprepared you think most of the time your trap is for like raising your shoulder until you put a bunch of bands on there and then you go oh i need that trap to keep my arm attached to my neck. That's what I need. Yeah. It's like, like that old Saturday night live clean episode.

The arms rip off and the blood spurts everywhere. Another thing about bands too is like another thing for your, your people is that, that when you do it, not for speed, not for what Louie would do, but you just add bands and you go to a normal, say, a 5RM, they're more metabolic because of what you just said,

because they don't allow you to rest. Because once you get out of the hole, you just kind of cruise. But as we all know, you can't do that. So there's some pretty good research and proof out there that says that it might be more metabolic. Therefore, you might burn more calories and be working a bit harder but um i can't substantiate that that's just uh it was my man chris beersley you know i heard him talk about that so a lot of the stuff i've learned lately

he's like i've been just reading everything he puts out yeah he's a he's a genius um and everything i've ever seen for him is really good. We should get him on the show one of these days. He has so much good stuff. I would love to. I've messaged him. I've only done it once, but I need to find a way to get to this guy. I've messaged him a ton of times too.

He does not answer back in any... I follow him on LinkedIn, everywhere. It's impossible. He's a guy that I just think he sits in his room and reads all day. Yeah. Him and Dan would sit in a room together and not talk at all. They would just be researching and not even know they were occupying the same space. Until they stumbled on something new.

They'd be like, ah, you know, they'd go crazy. One thing I wanted to add, kind of talking about the positional pieces and understanding like kind of on using Doug's deadlift thing. If you've ever done a full deadlift and then maybe use like rack pulls as an accessory movement. I think the last time I did all these things was actually in Arkansas with you guys. And we were all hyped up on pre-workout and whatever the hell you fed me, Mash. And I was, I think I pulled, like did rack pulls at like 405 for 15. Do you know, well, me deadlifting 405 pounds one time from the floor is like, that would be a legitimate miracle right now. I would have to actually really think insanely hard about doing it and be

very focused on impressing you specifically. If I don't pull 400 mass, it's going to make fun of me forever. But when you go pull, like when you put it in a very advantageous position on your body above your knee, where you don't have to do such a deep hip hinge and, and like think so all of a sudden it's, it's a lot easier when you're just using the top piece of the movement. So you get the reps in and it's like,

and then you can't walk at all. Everything's just crushed. But if you don't have all the bands, that's a good place to start. And then if you do have bands, that's an even better place to start because now you can load that extremely heavy using the band work. You don't have to have 405 on the bar but you can like really feel how you can train that lockout side of that yeah you change some people prefer chains to you know either one is fine but the band they use chains 86 of the time for pure people looking at them yeah yeah honestly it does feel badass having chains it does man honestly

the first time i got him is because it looked cool yeah i mean yeah i've never seen a picture like dude but you know the first time that i ever saw dave tate when he was like super lean yeah it was like a black and white picture and he had a chain around his neck and he was doing pull-ups and i was like man if he just if he had like two 10 pound iron plates hanging off of him it wouldn't look nearly as badass as that 20 pound shade yeah right um yeah go ahead sorry we keep talking over so sorry dude uh stimulus adaptation uh rack pulls like i said before like if i can rack pull 200 pounds more than i can pull from the floor every time i've ever trained rack pulls they've never actually made my deadlift go up that much because it doesn't train the bottom of the range of motion which is the hard part for me like

when i when i if i the the you know handful of times i've done a powerlifting competition like when i debt when i go out there and i try to deadlift 10 pounds more than i'm actually going to be able to get it looks like it's a thousand pounds more than i'm going to be able to get because i go out there i pull on the bar it's like it's fucking glued to the floor and i stand up and i say thank you everybody and everybody. And then I walk away. It doesn't break ground at all because if I can break it even a millimeter off the ground, I can pick it up no problem. Not me, man. It's just getting off the floor. I can get almost anything up.

It's just locking out. I wish I would have known a few of these things when I was competing. I think just knowing that I missed at the top would have let me know that i need to do i need to overload the tip top way more than even i was you know by by doing right pulls or using bands even more than i was but yeah so yeah so if someone's writing this training program is the ultimate deadlift program like me and you're going to respond totally different from it because we're trying to overcome totally different problems this is why individualized programming is so crucial, especially for people who are really trying to do something special. If you're just trying to,

you know, live a little bit, you know, then just work out. But like, if you want to, you know, really maximize your health and fitness and strength levels, you need to know these things. Like you would, like, for example, with you, it would have been smarter to either increase that by doing deficits or isometrics. Isometrics would have been a great one for you because it's isometric. Nothing beats isometrics for strengthening a joint at the particular angle that you're working. And so knowing that is another example of, you know, stimulus to adaptation. Like, knowing this, this is a big one for anyone listening,

knowing the differences in isometrics, eccentrics, and concentric contraction is so big. If you're trying to like, like for example, if you only do concentric training, where it's just the up portion. So you start in the bottom of the squat and you focus on only the up, you're going to get really good at rate coding, meaning the signal, the signal from your brain that goes down the alpha alpha neuron to the muscles that gets better and faster and you get better at producing um producing force at a higher faster rates rate of force

development will go up but then like eccentrics you're going to get all the great your your connective tissue is going to get stronger. So like your collagen, the collagen layers around your muscles, the tendons, those are going to get stronger. Tighten the giant protein filament that nobody talks about that they should. It's going to get stronger. So, and then isometrics. If you do isometrics at a very lengthened muscular, you know, when the muscle is lengthened, you're going to get a lot of great outpatients that will help you number one, recover from injuries and number two, not get hurt because of increasing collagen and tendons. You said a word earlier that I think is really important if you are interested in just getting in better shape and working on fitness

and how you actually use these things because the framework that you're using almost all of the stuff for is for creating the strongest people in the world right you know and the best athletes in the world so and if your goal yeah if your goal isn't to be one of the strongest people in the world um all of this stuff is still very important in that you want to have just a wide range of ways that you can continue to improve because at some point doing a regular deadlift, it's just going to top out. And you're going to wonder why it's topped out. And it could be on a set of like your, your eight RM, 10 RM, five RM, whatever it is, just

whatever, whatever training program you're currently doing and you need the resources and tools to be able to actually diagnose where can you get better? And then have bands and really like find ways to play. Like if there's like a single thing that's kept me in the gym for 20 something years now, it's that I just find ways to play games and adding bands gives you a really good way to play games adding chains um there's there's tons of different uh ways to go about uh reaching your goals if even if it's not like uh i have to be the strongest olympic weightlifter in the world and i'm going to the olympics the stuff is still super relevant uh just for overall

enjoyment longevity like being able to work on specific aspects once you've gotten a a good base of fitness um so it it does have a ton of application to general fitness i could easily flip the whole script and make it towards just the general pop like for example most everybody wants a nice strong firm butt well i told you earlier that increasing you you know, making sure that, say, when you're squatting, even if you're squatting in the Smiths machine, or even if you're, like,

doing leg press, if you switch to where the force is greater at the tip-top, at the greater range of motion, it shifts it to the glutes. So, use bands, or do high squats, and get your butt bigger. I know, as soon as i figured that one out i was almost called brett contrast and said hey here's another he probably already knows i'm

probably sure he probably knows that but the glutes make big butts y'all so i mean the bands make big bucks yeah i'm sure i have to go scroll through autelab Instagram and just do some research. If he doesn't have bands, he's missing it. I know for a fact. I have his around the knee bands and I have a set of his other bands as well. He put the BC on them and

shipped them out. He doesn't need any more tips on how to build bigger butts anyway. One piece of this that also actually not just about glutes but uh wasn't brett uh super like at the kind of beginning of understanding like vector forces and actually like uh joint angles for oh i don't know building this stuff i don't know i mean he did a lot of emg work on on his own and in his in his own lab prior to even getting his phd if i remember correctly on which movements stimulate which muscle groups most effectively sure because his you know his the glute bridges

are completely you know it's more of a horizontal vector versus vertical and it's the that horizontal vector was was known to you know recruit the fibers of the glutes way more than the vertical so which was in the research i read they referred to that very thing but i don't know if it was his research they referred to but um so yeah vectors super important like the vectors switches everything is a horizontal or you know is it rotational is it so at the highest level can you uh break down what what vectors are and how they relate to kind of what we're talking about here of kind of adding adding additional layers to just a basic program so you're you're getting faster better or getting better faster vectors are just referring to you know where you're moving through space you know it getting better faster vectors are just referring to you

know where you're moving through space you know it's like um they're very similar to like planes of motion transverse being rotational but it's just talking but there's also a quantity to them how fast you're going in that in that um plane as well so like you know you might be going doing like uh you know a lateral raise so you got abduction so you're moving laterally but there's also going to be a you know a speed assigned to it as well but really you're just talking about you know how you're moving are you moving you know um vertically horizontally laterally um rotationally so you know those are the four main vectors and for every time time, you know, the vector changes, it can very well change the muscles that are being recruited. So you could like, you know, refer to like, what do you, what is your – most of it is front to back.

You're in that sagittal plane. You should definitely start thinking about how can I move my body in that frontal plane and start moving with some lateral movements. Yeah. I think another area that shows up, I think Sorenex is kind of the, maybe not the forefront, but they've designed a bunch of equipment where you kind of see like the lineman drills where it's like hanging from the rack, but people are pushing forward and they, not just straight up and down from a squat, but you actually want to be pushing that weight forward, uh, as if it's you're moving in a body. Um, and I'm sure in track and field, there's tons of spaces and drills and things that they've created for, um, actually the, the force where you're pushing back, um, or falling forward, whichever, I don't know how they actually do it at the highest levels of sprinting but um i would imagine they have they have tons of drills and and uh tools that they use to actually be able to increase the force driving through the track sure and like

you know do you know that sornex was the guy they invented the landmine how do you know that like i just saw burt a few weeks ago at the NSCA coaches convention. Like they, he invented, he was a thrower. So it totally makes sense. Like, for example, like, you know, if you only have a barbell, you can only do so much for throwing. So for example, it's only vertical, you know, you can do a push press, which is good, but it's not near as specific as like a landmine. If I can have a landmine, I can still use my hips.

Also, I can turn my hips like i would when i was throwing so way more specific and it's going to definitely recruit you know the the muscles and um it's going to the coordination is going to be very similar to throw as well but uh nothing that's a sport though not to the general pot but yeah you know maybe we want to go out and play you know softball a lot of us yeah out there and kill some softball but yeah doing doing explosive full contact twists which you can google if you don't know those are but it's basically with a landmine um doing um kind of weighted resisted rotational power drills where you're you're yeah landmines in front of you you have a barbell in your hand

and you're uh kind of like swinging a baseball bat where you have that that same kind of same kind of stance where you're just twisting your hips and launching weight from side to side just that helped me develop punching power and kicking power for mma almost better than anything else that i did all my all my regular strength training well now helped out but that that was very specific to just um creating just immense rotational power for for just especially for throwing throwing just vicious head hooks hooks and you know head kicks etc totally that brings me to another like um talking about the law of specificity so a lot of people now are getting to jiu-jitsu i feel like you know it's like uh yeah it's a craze it's awesome too it's a great

sport and we're all just wanting to do something new but you know you know when it's like, it's a crazy, it's awesome too. It's a great sport and we're all just wanting to do something new. But, you know, when it comes to rotational movements and improving in rotational power, strength, like you really want to think about too, like the way you do it. Like, like for example, a golfer, it's going to be preloaded because they're going to, they're going to be a big, huge eccentric component before they come forward. A punch a puncher you know someone who punches is just going to throw it and it's just hips so you probably want to work on rotation where you're still and you just pulse that's what uh stew mcgill would talk about pulsing you know whereas a golfer is loaded you know so like the type of rotation you're doing you want to think about as well and train it is similar you

know obviously that whole sport specific thing is kind of gone because i can't i'm not going to get like a heavy baseball and we're going to do heavy baseball exercises you know i want to make you a better athlete however you know i want to be as specific as i can i want the because um some adaptations that you're going to get aren't going to transfer. It's a big thing too. Like it's not going to transfer to what you want. You know, Chris Beardsley talks a lot about that, about things that aren't like a neural, like a lot of neural adaptations you're going to get, like coordination. It's not probably going to help you.

Or the fact that where the antagonist, agonist, the, you know, a lot of times, one of the things that makes you stronger is when or more or faster in the clean is when the antagonist is not going to be involved because it's relaxed it's used to this it's not trying to stabilize it because it feels out of control and so you get really good at just you know contracting the agonist muscle the quads versus like you know the hamstrings but that's that's one of the things that doesn't transfer to like other sports such as like um jiu-jitsu or football so those are important to know but there's a lot of adaptations that do transfer to anywhere in life yeah when you bring up the golfer thing i i'm actually always curious would love to hear your opinion on the amount of training they should do uh like if you swing right to left how

much of the training should be left to right to balance everything out um and and also the neurological side of that being really like the not coordinated side of things uh that you can actually go and train in the gym because you're never going to like become a left-handed golfer but no becoming strong in that direction will add to really how robust the system is. Right. With golfers, a good thing to do would be anything you do rotational, you shouldn't equal in the gym, but you're not going to make those people symmetrical. What you should do, though, is focus on anti-rotation. So the, you know, the, the side that they're swinging on, you really want to get them really good at, you know,

withstanding that rotation. So doing a lot of anti-rotation would probably, you know, do more for, for the golfer to prevent injuries, as opposed to just doing a ton of like, you know, opposite stance rotation, because, you know, there there's no way a typical golfer is going to come to you like three times a week at best and they're going to golf every single day of their lives so because i do three by tens in the gym on the opposite side it's probably not going to do anything to offset their asymmetries but doing some anti-rotation in general would you

know and um and it's something they should do in instead of just going and doing more and more and more rotation they're probably already really really good rotation uh and it's also andrews it's a it's crazy how much uh vertical force from let's say like a squat or you know a deadlift how much that transfers to that golfer being able to reduce more force through the ground you know because theylift how much that transfers to that golfer being able to reduce more force through the ground you know because they're already good at rotation that will probably make them better at you know swinging than just like doing more and more and more rotation yeah yeah as an example i believe when they look at kids and running speed whichever kids can produce

the the highest vertical ground reaction forces on squats will also run the fastest totally yeah that's a whole nother topic this whole youth um there's a group of coaches out there that we're down teaming up to really um shed some light on the whole youth development thing so i'm excited we're doing a podcast together next week. There's three or four of us. They're going to get together and really try to teach the world. It's going to be possible, but there's so many misnomers.

At least do our part to stop some of the insanities of these coaches that don't know anything. Man, I'm excited about that. Missy, you'll see. She's a coach on twitter i talked to but we're going to um try to put an end to all this ridiculousness that you see of these coaches that are abusing these young athletes so yeah yo give me an update on your kids training

oh i mean they're getting it's been crazy of late that the two young ones, you know, Bear and Magnolia, my youngest, now they have shifted from me wanting them to go down there to them making me go every single day downstairs to train. And it's my three-year-old daughter. She's like, let's go. I'm a workout girl, she'll say. And she pulls me down. And she's probably going to be the freakiest of all my kids. You know, because her movement is just incredible. Like, I mean, I hate to say she's three.

So who knows? But it would appear that she's going to be incredible at weightlifting. See, she's already doing overhead squats, snatches, clean and jerks. And she's three. So, yeah. And they move so well. They do. jerks and she's three so yeah and they move so well they do i love i can't wait for uh to watch watch them grow because it's it's literally like um watching them sit perfectly in a front squat

and just already know that they can trust a barbell over their head yeah that's that's like way above and beyond where most education is and on the movement side oh totally man you know that's a whole nother podcast but yeah with the youth maybe one of my other shows where we talk about that since you guys do have a lot of parents i assume listening but um it would be cool to talk about some of this stuff i could go on forever what we're doing because like we set up our whole basement to turn it into a playground you know they think it's a playground but it's not it's it's a training they don't know it but i know it that they're training we got jungle gyms and i just talked to kelly starrett i was on his podcast last week and this is what we talked about about the things that we're doing

to make sure our kids are known the kid here's a big key when it comes to that though is like making sure that your kids are having fun so like i did not push any of my kids not one time because if you start to push them they're going to start to hate it and so i've just you know i say you want to go downstairs and play and now it's just turned into they want to go downstairs and work out that was their words not my own and so it's been cool to see the transition uh come about yeah i uh we just built the gymnastics room and our playroom for that exact thing and there i'm one of the things i'm most excited about is like the the not just are they better at tumbling and jumping and landing and like that's that's really what i

like want to have happen hanging on stuff and whatnot like that's jumping and landing is like goal number one but because it's in a tighter space jumping and landing and having to share like mats with other kids so now they're jumping and landing and they're currently at the stage where they're just you can see by the like small mark on my cheek here where I caught a forehead the other day. You, you get better at being around people, which is also like when you go to play sports, there's a defender there that's not trying to get you or allow you past them. And there's like a whole movement education of not just being able to learn how to move by yourself, but moving around and with other people at the same time. And my guess is that after six months or so of having this kind of small gymnastics studio in the house, that we will have

significantly fewer running into each other's they will have like, built without talking about it, the system of how they get around and the games that they play just because they have to, like, they don't want to get hurt. They don't want to bang their heads into the wall. They don't want to headbutt each other. They're not trying to knock each other out. But the only way you figure it out is by doing that stuff. So there's a lot of crying right now,

but it gets better like each time where they like figure out how to do it. I'm coaching basketball tonight. I coach Bear at 630 and Rock at 7 in basketball. Nice. We'll see. I'm just stepping in. I'm not going to be that dad, though. I'm not going to be where I coach them all the time.

Their main coach had to go out of town, so I'm stepping in. Bear is happy and Rock is mad. Rock does so I'm stepping in. And Bear is happy. Brock is mad. Brock does not like me coaching him. And Bear is excited. So we'll see how excited he is when I'm done with him. That's great. Coach Travis Bass, where can the people find you?

Masterly.com. You can go to Masterly Performance on Instagram. Oh, I will say this. If you guys want to hear more about like this whole stimulus adaptation, you can go to gym wear.com. I have a series on there. Every single one from like, um,

specificity, contraction type, range of motion, external resistance, use velocity of the movement vector. All of that will be on there. So it'll be really good. It's on their Instagram page.

It's on there. It's on there. Just their website. Jim, where.com. Awesome's on their Instagram page? Yes. It's on their website, gymwearer.com. Awesome. Doug Larson. Right on. You can follow me on Instagram,

Douglas E. Larson. I'm Anders Varner, at Anders Varner. We are Barbell Shrugged at barbell underscore shrug. Make sure you get over and follow the Barbell Shrugged page, but also Rapid Health Report.

I think we're at like 705 human beings on there in about a week and a half, which is really cool. And I don't, I don't, I haven't grown an Instagram page from zero to wherever this thing's going, but 700 in a week sounds awesome. That's good.

Good. It's going to, it's going to blow up. We haven't really promoted it barely at all. We haven't posted about it. Yeah. I've been shouting you guys out more than you shot yourself. I dude you called us rookie of the year i'm so excited bash's match his dreams are coming true rookie of the year on instagram uh but you can follow that over at rapid

health report and then as always uh dan is not on the show today but you can see him reading my labs over at rapidhealthreport.com um and then because this is going out on a Wednesday, our good friend, business partner, Dr. Andy Galpin is launching on Huberman Lab today. So if you're listening to this show on a Wednesday, the 18th, you can also head over to Huberman Lab and listen to six episodes that will be coming out in the next month and a half with Galpin on there talking all things, exercise, fizz, exercise science, and the latest, uh, and getting jacked,

building muscle, losing body fat, um, a lot of stuff that we're working on over at rapid health. So, uh, rapid health report.com rapid health report on Instagram, and then go check out our buddy Galpin over at Huberman lab friends.

We'll see you guys next week.