Barbell Shrugged - Episode 19 - Muscle Science and the 2012 CrossFit Games w/Dr. Andy Galpin PhD and Mike McGoldrick

Episode Date: July 25, 2012

The gang discusses muscle science with Dr. Andy Galpin PhD from Cal State Fullerton, as well as a look back at this years Reebok CrossFit Games.

Hey guys, this is CTP with Barbell Shrug. For the video version of all these podcasts, go to our website, fitter.tv. That's F-I-T-R dot TV. Check out the video version of all of them. They're a lot cooler. They're super juicy and tasty. What's on topic for today? If you're a dad who doesn't allow his kid to eat donuts,

you're a fucking asshole. You gotta have at least one day a week where you can have a donut, man. Did you see any of the clean ladder? Yeah, I loved it. Wow. wow so those guys were just killing it dude 335 got you like 12th place yeah well the guy uh wow the tall is it uh he had the little bit of ponytail taller guy clean asia bartow asia bartow i was super impressed with him super impressed with the first guy to go that guy from peru he looked like a weightlifter.

Yeah, he was actually. So I was talking about this morning with Scott. Here you go. You ran a marathon two days before. You've done two or three WODs before this today. And now you've gone from 100 kilos to, I won't do the conversion. I don't want to seem like I'm not that bad at math because I am, but up to 365 pounds in about 30 seconds between those lifts or so.

25 seconds. 25 seconds between those lifts. And then you hit a lift that would, you know, if you're a 200-pound guy and you can clean and jerk, though, by the way, you'd be a national-level weightlifter in the States. So I was pretty impressed with their performance, man. This is the first year I'm pretty blown away by those guys who are competing in the games, I thought it was fantastic

Everett said it best yesterday, somebody was like Josh Everett's the announcer and he's been a games competitor for a long time I thought he was out of the circle but I guess he's back in he's still involved with commentating and all that, he's still involved in the sport but they were like

two times, he's the only person to ever reach the podium twice. Or one of two athletes to do that. Other than Rich, I think. And he was like, yeah, well, back then I was a big fish in a very, very small pond. Like now the pond is so damn big that cleaning 335 or 345 gets you 12th place in a ladder.

Like, holy shit. Back then, like... If you cleaned 275, you were probably a monster. Yeah, like, it's unreal now, you know? I'll tell you the most impressive lifter out there to me, and it wasn't pretty, was Marcus Hendren, though. He power cleaned 355. Oh, yeah.

Yeah, 365 is a miss just because he couldn't squat under it. He powered 355. Like, the football, like, feet landing two feet outside of shoulder width. But still, it takes a lot of power to do that. Yeah. Sure. Unreal. How big is he?

Huh? Is he a big guy? He's pretty big. I think he's a little over 200. Still not that big. I wonder if he knows how easy his life would be if he learned how to actually do the movement correctly. Just bend his knees? Yeah.

I mean, he would be like, wow, this is really easy, actually. You know, he played football, and you're fighting years and years of that training. Yeah, and I was happy to see actually very little of that. The girls still do it probably more. They do, like, the ultra-wide stance sumo catches on their snatches and cleans. Like, you know, you could just drop.

I mean, you're used to dropping. You do deep squats. You do all these bounding stuff stuff you can probably pick that up pretty quick if you just work on it it does get better every year every year i'm really impressed with it i'm really you can really see a difference even with the program between last year and this year i think it's really fantastic what they've done i mean this is a super friggin hard test i'm glad they did the try and then gave them a day of rest it's going to take more than just three days to run you into the ground to test every aspect

and they're using all their resources now to actually do that so it's pretty cool yeah I'm pretty pleased with it it's a pretty gnarly I had this discussion with somebody else it's still kind of I don't know if I want to call it full on sport but it's still kind of i don't know if i want to call it full-on sport but it's

a gnarly gnarly in the sense of the word gnarly test of overall fitness and ability man it's way beyond uh any other marathon triathlon it's it's everything i could think of it really combined into one now it's it's a good it's-level weightlifting activity. It's a really solid triathlon activity. It's a good mix. Fun to watch, man. You're a fit bastard if you win this thing. One last thing about the Central East. Did you see the top ten men right now?

Yeah. Five of them are from Central East. Yeah, I saw that. It's ridiculous. We should move to one of the shittier regions and get you in the games. One or two are Rich Froney and Dan Bailey in the region, so I don't know what you're going to do about that. They took one and two, didn't they?

In my region? Yeah. Dan's done pretty good, man. He just reminded me. He gassed on a football sled activity. I thought that was an awesome, awesome event. Yeah. Did you catch any of that, Andy?

I didn't see any of this stuff. No, I was a little occupied the last few days. It looked like a CrossFit football. Yeah. They did a 200-yard, 300-yard shuttle. They sprint 50 back, sprint 100 back. They give them a minute to rest. You do a rope ladder, back down, and you push a 280-pound football sled.

Oh, jeez. A real football sled, one-on-one football sled for 20 yards. Go back, rope climb, push another 20, run back. So you've got to do a total of 100-yard push with a 300-pound sled. And those guys, everybody rolled over and hit the angel wing position. Oh, I'm sure. Yeah, everyone was walking in between sets. Like, they were smoked.

Matt Channel now did an amazing job. Yeah, he just picked it up and walked with it. He's been impressive. I've seen a lot of guys hit that position minus the rope pulls, minus the sled pushing. On a gasser? Just with a couple of gassers back and forth. I've seen a lot of guys go down in my day.

Oh, man. All right. Let's kind of officially start this episode. Mike's in Vegas for his little brother's 21st birthday, so he may or may not be alive at this point. So he's gone for a couple of days. So we're hosting Andy Galpin. We've got a lot of history with Andy.

Went to college together, grad school, and now he's gone on and got his Ph.D. and is a professor down at Cal State. Cal State Fullerton. Cal State Fullerton. I will not call you Dr. Galpin. I will not talk to him. Goldrick's shaking his head disbelief. I will not respond to any questions if I'm not addressed as Dr. Galpin.

Or also Dr. Awesome would be fine. So Andy, go ahead and tell us a little bit about your background for sport and academics. Sure. Well, kind of as you mentioned, obviously Doug and I pretty much grew up together. We met in college, went to a small school in Oregon called Linfield College, got our undergraduate degrees in exercise science, Both played football at the time, so we had that background. Actually, it's kind of a funny story how we both ended up in Memphis too, which was a bit random. I remember I got accepted to do my graduate work and my master's at Memphis,

and I was driving out, and I was somewhere in the middle of Wyoming, which if you guys ever had the chance to drive through Wyoming. It's fantastic. Enjoy it. And I remember I got a phone call. There's nothing in that state. No. Nothing.

If you're running out of gas, you're just done, huh? I remember going through the biggest, I don't remember even what it is, one of the biggest towns, and it was smaller than driving through Jackson, Tennessee. Right, yeah. It was one of the longest 12 hours of my life. But I remember I was halfway through or something, and I got a call from Doug, and I hadn't talked to him in a while. And he's like, what are you doing? It was one of the longest 12 hours of my life. But I remember I was halfway through with someone. I got a call from Doug, and I hadn't talked to him in a while.

And he's like, what are you doing? I was like, oh, I'm on my way out to Memphis. He's like, what? Yeah, and he's like, me too. Really? That's crazy. Yeah, so we both were heading out to move to Memphis. I independently decided to go to grad school in Memphis.

I hadn't talked to each other in months. Yeah, and we're both from the Northwest, had nothing to do. That's odd. That's destiny right there. It was meant to be. I'm still trying to figure out where Wyoming is. What country is that? Yeah. So we ended up out here.

Obviously got a master's in, I guess they call it, human movement science. Whatever. It's whatever. It's all the same. I tell people kinesiology because they go whoa what is that I don't know smart stuff sports science always sounds a bit meatheadish like I studied sports science

the science of getting huge really if you guys really understood the debates that go on between naming those degrees it's absolutely ridiculous there are like fist fights no let's call it human movement science. No, it needs to be kinesiology.

No, it needs to be. Oh, my God. Who cares? I'll be in my lab when you jerks get to be talking. Yeah. Yeah. So we came out here. While we're out here, we got a chance to work with one of your guys'

former podcast guest, Brian Schilling. So we started picking up weightlifting, so we started training, competing in that since I couldn't compete in football anymore. Finished up up here, moved on to get my doctorate, and now you guys want to be super impressed? Check this out. My doctorate is actually in human bioenergetics.

That's a lot of big words. Yeah, I know. You actually spend your... That's right. You actually actually spend your soylent green it's people grass-fed babies you actually spend your first year there just learning what the hell that means no you don't wait so what does it mean uh did you learn that in the whole the whole span of no actually i didn't still don't know uh it's a fancy-dancy word for just kind of saying muscle metabolism, muscle physiology, understanding really how muscle utilizes fuel, things like that, how muscle really grows.

You'd call yourself a muscle expert of sorts now, right? You could say that. I tell the girls that. No question. Yeah, so we say that. I tell the girls that. No question. Yeah, so we did that. Still training, competing, weightlifting. Picked up a little bit of jiu-jitsu and stuff like that in the meantime just to have a little fun.

But finished up there and then moved out to – I'd give you some more credit than that. I'd call you more of a mini Joe Rogan. Basically. Quite not. I mean, if Joe Rogan quits that gig, I expect you to apply. You do have two of the coolest

flying armbars to your credit that I've seen. Yeah, back to back actually, which is, and it's funny because I have never

even attempted that. Can we edit in some of those flying armbars off YouTube? We definitely will. Yeah, it's funny

because I did that tournament and I walked out and I said, I'm going to go fly an armbar. And the guy that coached me was like what i've never tried it before i didn't really even know how it kind of like i'm feeling it today and the guy just reached out and grabbed my lapel and i was like you got to be and

before i even knew it i was flying through the air and he was hitting my arm as we were flying down and then it got up man got up again for the next one and a guy reached out and grabbed my lapel again and i was like you gotta be kidding me so i kind of like pump faked it thinking like don't fix it thinking he saw the first one he was maybe like setting me up to try to like you know make me land on my head or something yeah and uh so i went like that and he didn't move and i was like you absolutely have to be kidding me so i did it again so i had two flying arm bars in under like seven seconds total and then i retired and i haven't done jiu-jitsu in a year so I haven't seen anybody pull off one of those in a long time

no that's a rare bird yeah it's a little easier if you have a gi on I don't watch a whole lot of gi tournaments really yeah it's a lot easier

put it that way yeah we had the discussion the other day with Hart and colleagues about entering like a Naga tournament

and making the deal ahead of time that we would only finish bouts with WWF moves. You'd have to figure for a guy to win. You could not, even if the guy gave you a try, you had to get into position to, to camel clutch him or you cannot win. Bostick crab all the way.

Yeah. Yeah. Cause that would actually work. I'm sure. Yeah. Well, it definitely would. It hurts like kind of hard to pull off, but that'd be pretty epic. You win every one of the six rounds and get gold by Boston crabbing a guy. That'd be so fantastic

Yeah, not as good as the arm bars. They need cooler names for their moves like Boston crab sounds like it hurts Right, exactly. Camel clutch is one of the better ones. Well, I guess if you use the Portuguese language It does sound it's like got a katami you're like, ooh, that sounds crazy But then you translate it you're like, ooh, that sounds crazy. But then you translate it, you're like, arm triangle. Oh. That's not supposed to be a triangle. It's a spossing crab. You can think it's really going to hurt or it's going to feel really good. It's kind of like an Italian.

Yeah, yeah, right. I'm not really sure which. Am I going to pay for that? Yeah, how much does that cost? Yeah. It's a romantic language. Even if you say diarrhea in Italian, it sounds romantic and beautiful. Right, exactly.

So you competed in weightlifting for a couple years there in graduate school and did pretty well? Yeah, I was fortunate. I was able to qualify for national championships in, help me out here, was it 2008? Yeah, I think maybe something like that. So that was fun. So actually really my first year. Is that the year we went to Birmingham? No, well.

What was that? That was the year. So I guess i should preface that uh my first ever meet outside of like in front of you guys was the american open which was down in birmingham okay yeah and uh as anybody truly experiences in their first ever competition of a sport they've never done before it was the most utterly catastic failure in the history of mankind did you bomb i walked up and not only did I bomb, but I barely even moved the barbell.

So the snatch was absolutely ridiculous. I almost killed myself in warm-ups because it was the first time I touched a competition bar. So the first pull I went to do with like 60 keys, I threw over my head and about ripped my shoulder in half, and I was like, oh my gosh. And from there, it was just an utter tank. Just 0 for 3.

And then I went to, I was like, utter tank. Just 0 for 3. And then I went to... I was like, well, we already drove down here. Let's go ahead and do the cleaning jerks anyways, even though I'm technically out. And I think I was opening at 125 or something. And I had about 110 in the bar and couldn't get it off the floor. Couldn't get it off the floor.

Finally caught a one. Did you cut for that meet? Yeah, I cut some weight for that meet. Maybe you cut too much or something? That and... Just being nervous as shit? Yeah, I had no idea. i didn't understand the time thing i didn't understand that you got like you had to tell them what what you're gonna do and things like that i just kind of thought you kind of walked up and when will was next on the bar you went and so that thing threw me off

i had to go i had to miss and then follow my back myself back to back to back and i was just a tanked wreck so uh but after that actually we were able to hit the numbers to qualify for national championships and go up there and uh up to columbus the arnold it was a great experience they didn't do as fun as we dug did you look at me too dude uh not at the national championships like i lived at the arnold before yeah the year before 2007 you dropped a snatch on your head or something didn't you uh i dropped i dropped a clean on my head right 130 kilos on my head it's on youtube 287 yeah it's on youtube i dropped i dropped it right on the front of my head and then i went back out a minute later to follow myself again and stuck it

same thing though like we didn't have like the nicest bars our bars weren't bad in graduate school but we didn't have like like solid like legal bars york bars i love those bars yeah they don't spin they're good enough but yeah every time i went to a competition it just feels a little bit different and i i went to do the jerk and it and it rolled really easy forward and then i overcompensated and it rolled really fast backward and i dropped it right on my head yeah so maybe we can edit that one in too yeah it's pretty funny uh actually on a quick side note that has nothing to do with but uh i actually just played around with the new dhs bars oh yeah they're about half the price of the elico competition bars and they are fantastic fabulous uh i if you're in the

mood or market for a barbell i wouldn't waste your money on the elico stuff anymore the dhs are great yeah but people are catching up with the the quality yeah and it just doesn't matter as much uh i mean it's like in the end of the day it's like there's a bar and some rubber plate you need to pick that up over your head yeah yeah whatever you know so like I said if you're not going for you know training for national championships or something you just need a good set to train with and to build your crossfit skills whatever I really like everything that rogue produces man I mean they rogue fantastic seen rogue and what pinlay puts out I don't think

you need anything else and I really like how Rogue makes like 45 different kinds of bars and some are

just different by color I think it's so awesome they really put a whole lot of focus on crafting

and making love to the design of the barbells they just worship the barbell they even make

PVC pipe training bars now they make a hundred different kinds of everything. It's got knurls on it and everything. That's ridiculous. I haven't even seen it yet. Anybody watching the games knows you can propose anything to, I guess,

Bill and the Rogue team, and they're going to make it, and it's going to look awesome. They made these football sleds for the games. Did you see the big bobsled? Yeah, they made a big bobsled. It's a six-man prowler. 750-pound prowler. There's a six man prowler. 750 pound prowler. There's a handle for six people. You all push it. Gnarly, gnarly, gnarly. The very first purchase I had in my new lab was a bunch of stuff from Rogue.

They are awesome. They are taking over. What I really noticed was when we were at the Arnold and even all the bodybuilding booths had Rogue stuff. I was like, those guys are taking over. Yeah, that's great. It's nice to have products made by people that train. They supplied the whale to me too, didn't they?

Sure. At least the warm-up room was all Rogue stuff. I saw a video of Misha doing like a 750-pound back squat back there with the Rogue equipment. It was pretty cool. Very cool. The Russian. So just a few days ago, you were presenting at the National Strength the national strength conditioning conference on muscle and fiber types is that right yeah that was actually just uh well about 12 hours ago okay all right maybe uh maybe a little more but uh yeah we were actually

fortunate i got asked to fly to the national strength and conditioning association um at their annual conference which happened to be in Providence, which, on a side note, fantastically terrible idea to put a conference in Providence, Rhode Island. Why would they choose that? That seems so crazy. Tiers and Robles in Vegas, right? It goes to Vegas every other year because the numbers triple when they go to Vegas. Rhode Island.

I like the city, honestly, but for me, coming from Southern California, it was a $900 plane ride ride which i didn't have but anyways uh and it's three hour time difference so a 7 a.m meeting was a 4 a.m it was just a terrible and people from the west don't want to go anyways um so i was out there uh it was really really good they wanted me to talk about skeletal muscle fiber types kind of what they actually are what that means for performance stuff, and then how they actually are regulated and how they change.

They haven't rehashed that enough to death over the years. Well, it's actually funny. I'm glad you said that. Thank you for leading me in, Chris. You're welcome, buddy. Because that's the exact conversation. And actually, the data is unbelievably clear but still debated because of the comments like that.

The information data-wise is out there, but it's not getting across to people for some reason. People aren't seeing the data, and so there's really no debate. It's really closed case, but yet people are still writing textbooks in the very, very wrong way. All right, so let's back up. So what's closed case exactly, and how does this apply to people that actually train in the real world?

For the listener, Andy. Yeah, so essentially, if you were to look and if you just put in the interwebs or the Googles, what are muscle fiber types? You're going to see, obviously, people talk about quick twitch or fast twitch muscle fiber types, and you'll talk about slow twitch fiber types. And the debate really comes in is do they change? So can, say, for for instance if you did a lot of heavy strength training or weightlifting can you get more fast fiber types and inversely if

you do a lot of slow ones turned into fast ones yeah sorry excuse me yeah well the slow ones transition themselves to become a fast and then the inverse if you do a lot of endurance training well your fast because there is this wide gradient you see as well right when you when you do these procedures and you stay in for them you see sort well, right? When you do these procedures and you stain for them, you see sort of these in-between things, right? Yeah, and so exactly what happens is if you use these old methodologies, when you figure out if a fiber is fast or slow,

the fast ones turn white, slow ones turn black. You literally just stain it. Well, then there's also like a shades of gray in between. And so you kind of have to just arbitrarily be like, well, that one's kind of dark, so I call it black and that one's not as i sat around in my living room for like three days with a counter and slides when when you're counting fucking fiber types right dr fry going pretty gray bro click pretty gray click that one's pretty gray click right oh four thousand grays and so the problem the problem is when they

were when you try to figure out and they lose study to see okay are these types changing you're still in this arbitrary gray because you might have gone from gray to a little bit grayer and you're still calling it gray so actually with the new methodologies and the stuff that i do where you actually take a fiber one by one figure figure out the type, it's actually extremely clear that basically the way that it shakes down is you have a slow fiber, you have a fast fiber, and then you have these mega-fast Lamborghini fibers. Which I have none of. Well, you're not the only one.

Matter of fact, we actually don't see anybody with them. We've done... Oh, shit, you just blew my mind. No trained people, you mean? No, no, nobody. Nobody at all? Nobody. The only people we've done oh shit you just blew my mind trained people you mean no no nobody nobody at all nobody we can't the only people we've seen with these lamborghini fibers are people that have really like had a nerve cut for like a decade like completely lost innervation so we don't really ever find these fibers the point is we don't really have any idea what's happening

with these mega fast and then of course we studied a world champion sprinter and i can't tell you the results of that one but top secret it's coming out very soon okay so something is something is going on with really fast really strong people that's very different from everything radioactive spider bites perhaps uh and then so actually uh even even to back up a little bit further for people that don't have any anatomy or physiology background so your muscle is kind of like a big ponytail and each strand of hair is its own individual fiber yeah that's like the cell each each strand of hair so to speak can be fast or slow or something yeah exactly that's a great actual analogy i don't that's a good one i'll probably steal that but thank you the way no problem the

way i think about it is your muscles like a ponytail i was trying i was waiting for someone to explain to me in spider-man terms uh the way i think of it is is being a cable and so you've got a bunch of different your muscle is one ponytail is not cool enough don't don't pout okay all right uh yeah okay so okay well cool so you've got a bunch of and you've got really several thousands and hundreds of thousands of individual fibers and each one of the fibers is different fast slow and and things like that so what's traditionally taught is the amount of fast and slow you have is fixed can't get you i mean you're not going to change and so what you hear people talk about when you do heavy strength training or very fast training is all the adaptation is coming from the neurological

system it's not your nervous system it's all these neurological adaptations and of course that's very true but muscle is adapting very much wait so actually let's back up a little further so what's a neurological adaptation what does that mean so again this is the thing you'll hear people talk about with strength training is it's it's not a muscle thing it's a nerve all right so you're training your nervous system to recruit more motor more muscle fibers more of the nerve you'll recruit uh in a better sequence you'll be better coordinated with the muscles you're activating for that particular movement so again so that's still if you have no muscle background sounds like a bunch of gibberish right is that right so so what does that mean really you have muscle fibers that contract

and when the muscle fiber contracts it contracts maximally 100 right every single time right right so if you're contracting your muscle basically you're having one muscle fiber contract at max force and then another one next to it contracts and they all kind of contract sporadically and then you get a smooth muscle contraction and so the only way the only way to improve the amount of strength you use is to learn to turn more of those fibers on because they're not all turned on every time you do a muscle action so instead of just one pulling a hundred of them pull at the same time so say for instance exactly you've got a hundred say you've got a hundred muscle fibers in your leg and you're doing a very heavy squat you may actually only turn on 50 of them and so one of the ways you get stronger is you learn to

turn on maybe now 60 or 70 of them and so you're actually be able to produce more force or more strength and then then on top of that they they all kind of contract in the same sequence the first one the second one the third one the fourth one kind of and then if you can get them to pool together where instead of being one and then a second later the next one the second later the next one if you can make it a half a second in between the first one and then if you can get them to pool together where instead of being one and then a second later the next one the second later the next one if you can make it a half a second in between the first one and then the second one right away right third one right away yeah then they're all pulling closer to being at the same time it's an easy way to think about it and that's absolutely i mean that's that's yeah some of that scientifically shaky like about exactly how that

happens but that's kind of how yeah the point was a little shaky yeah uh not the point uh but again if you uh again if you look around and you'll always hear and even in the the crossfit stuff you guys will always hear that stuff people talk about central nervous system training and things like that and and again and that's that's what they're saying is those type of adaptations that's how people can get stronger without getting bigger right exactly you don't only need more muscle to get stronger it's why now i like to think of i really like glenn penlay's term for training he calls it you know we had a good practice today i mean practice uh shooting baskets practice knife work if you're a chef compared to practicing heavy snatches the only way to get good at catching 200 kilos over your head is to try that.

Doing 100 kilos 800 times is not going to prepare you for the specific skill that is catching a max one. So that's practice. It's not necessarily – I feel like less and less is like I'm training to get to that point. It's like I have to prepare and train and practice at doing that thing because that's going to be a whole lot more demanding on your nervous system and everything else than any other,

even a 90% lift. So, so practice. So, uh, right. And exactly. And that's,

I use exact same term. I call it practice as well. Because again, being strong as a skill, there's a very, very, very skill component to being strong. And that's,

that was one of your chapters in simple strength, wasn't it? Yeah. Strength as a skill. Simple Strength, available at thefeeder.tv. Oh, yeah. Yeah. I'm going to go train ponytails.

Excellent. Yeah, bro. So you do. So, Dr. Galpin, do you think you can change your fiber types? Yeah. The loaded question. And then what we see is actually if you use the proper methodologies, which have been around since the early 90s, surprisingly,

every single research study has shown these fiber types do indeed change. And it's not even a question. There's no debate. Every fiber type can change? Absolutely. Okay. Yeah. So, for instance, if you have, say you're born with a lot of the fast ones.

If you do a lot of very slow, very endurance type type of training those fast fibers will be gone and transferred into slow fibers well that's not to say that that's a bad thing i don't want to i mean but that's the transition that's going to happen likewise if you're very very slow and you train to be very strong and very fast those slow fibers will make themselves and be converted into faster fibers and so the point being muscle can also get faster and stronger without necessarily just getting bigger. Right. And so you're able to, again, that's another explanation of why you can get strong without and fast without getting bigger because the muscle will change into a faster fiber type without necessarily getting bigger. And so, so that's

kind of what the talk was about. Uh, and I gave it to coaches and so it wasn't for the research group. They were there, but I wanted to get the information from the coaches because a lot of people have that idea that, hey, I'm slow. It's a curse. That's what I'm there.

And it's absolutely not true. If you continue to train slow, then yeah, you will definitely be very slow. We make excuses for being fat and slow. You're always going to be fat and slow. Right. And if you focus on the wrong types of training thing and you spend too much time doing very high volumes

and very much conditioning, you will lose your ability to be fast because you're going to lose those fiber types. You're talking about 100% max full speed. If you're trying to improve your 40-yard dash, then you probably don't need to do a whole lot of even moderate volume training. You need to do 100% full speed sprints

and never really do anything that's over a mile oh yeah yeah like we used to do for college football conditioning right beginning of every summer you know because it builds a good base for your training yeah it's crazy how many people still do stuff like that yeah i remember actually the best lineman running miles the best player wearing their bodies out yeah the best player doug and i played with uh it was an amazing safety that he refused to do any weightlifting ray lines if you remember yeah he refused because he was convinced it didn't make you any faster and he spent he knew he was gonna have to play a lot because he was so good and he was never gonna come

out of the game so he just spent the whole off season doing miles and miles and miles and miles and miles and he came in for his senior year and it was probably three times as slow as he'd ever been in his life didn't get tired but was really slow and it was just a really unfortunate thing so it's something to keep in mind really for coaches and stuff out there that you got to really pay attention to your training if you're needing to get faster needing to get strong you really need to be cautious about doing really highly endurance and really highly aerobically based movements because it's going to cost you at the level of muscle. You're going to lose some stuff there.

I feel like it's a bummer when really good players like Ray do stuff like that and then everyone else just sees Ray, who's an awesome athlete no matter what, and they go, well, that's what Ray does. I'll do what Ray does. And they didn't look to see if he got better. Right. They just looked to see who's an awesome athlete no matter what. Right. And they go, well, that's what Ray does. I'll do what Ray does. And they didn't look to see if he got better. Right. They just looked to see who he is. Well, it's just what everybody falls into

when they see any famous athlete training. Yeah. That guy hit a tire with a sledgehammer a thousand times. I'll do that. I'll train how Fedor trains. That'll be Fedor. Right. That's like one of the key logical fallacies in training.

It's like, I'll do as he does to become him. Yeah. Right. It's never going to happen. They have a term for that. Hey, guess what? You're not Fedor. You don't have any of his characteristics in your body or mind.

So we're talking about fiber types and staining them and whatnot. So how do you get a hold of muscle to stain? Yeah, so one of the things that we do actually is in order to study muscle, you have to steal muscle. Well put. We call it investing in science. Okay. So you have to take a biopsy.

And so essentially what that is, it's a needle that looks like a pen. And it actually looks like a 1900s or 17th century torture device. It's pretty awesome looking. But it's actually really painless. I've probably had three dozen on myself now. I've done several thousand. But basically you just go in, you take a little chunk of muscle, pull it out, and then you're able to do whatever analysis

that you want on it. I might have some video tucked away of us getting biopsies. You can probably find some on YouTube. Yeah, and I'll give you fair warning. If you look at it on YouTube, you're going to be like, this guy is a liar that looks terrible. It looks horrendously awful,

but to give an example, one of the projects that Doug and I worked on that turned out to be my thesis as grad students is we did a biopsy of the thigh. Then we did eight sets of three of a clean pull at 85%. And so to kind of let you know, that's a very quad dominant movement. And we're able to do a biopsy and then do eight sets of pull at 85%. And so to kind of let you know, that's a very quad dominant movement.

And we're able to do a biopsy and then do eight sets of three at 85%. Oh, and then by the way, we did another one, another biopsy, and then did eight more sets of three, and then did a third biopsy. In the same hole, right? In the same hole, yeah.

And so it's really, we've done them on marathoners. We've done a soleus biopsy and then had people run a marathon and then do another soleus. And in our case, we weren't allowed any anesthetic for the muscle. No, we never do. Yeah.

Yeah. So we got a little topical anesthetic just for the incision that we had to make in the side of the thigh. And then as far as the muscle is concerned, there's nothing. They jab that big pen into your thigh. It sort of feels like a Charlie horse, right? It gives some suction. It pulls the muscle into it. And then they just kind of chop off a piece of the muscle exactly yeah and and

really you don't you don't feel you don't feel the cutting or anything like that you feel kind of like an awkward pressure again a lot of pressure there's there's pressure receptors in muscle but in technically there's no pain receptors so you don't really feel it you just feel you're just like yeah i guess like someone's pressing kind of weird on your thigh for a second and the second the needle's removed you you're like, oh, all right. Yeah, once they pull it out, then you've heard it all. I've had. That's what she said.

Oh, gosh, beat me to it. I've had several biopsies where I didn't even know. You know, I was like, wow, I didn't even realize. I've had some that haven't gone so well, but I've had 30, so it's going to happen. But in general, it's a pretty easy process, really. So if you guys are ever given the opportunity, I wouldn't shy away from it. There's a lot of misinformation out there that it causes scar tissue and blah, blah, blah, and you're in bed for a week and you're going to miss training.

What I wouldn't do is give a tendon biopsy. Oh, boy, I'll support that. That's not a good idea at all. No. I got the wool pulled over my eyes on that one one time. Yeah, as did I. It took me about a year. Yeah, at least a year.

At least before I could put my knee on the ground. I couldn't kneel down for a long time. Oh, wow. We did patella tendon biopsies. Yeah, needless to say, we have removed that study from our methodologies. We don't do that anymore. No, thank you, coach. Yeah.

But the muscle stuff is super easy. Yeah, I couldn't even kneel down on my bed for like a month. Yeah. On my mattress. I'll tell you actually kind of a remotely funny story. Made jiu-jitsu really hard. No kidding. It's a funny story about biopsies.

We were doing a project with some 80-year-old ladies, and so we were cycle training them or something. And we kept, you know, we had to do a lot of biopsies, and we were really cautious. We're like, you know, you doing okay? How are your legs feeling? You doing okay? You doing okay?

And one lady was getting annoyed. She was kind of like, look, I'm fine. You know, I'm fine. I'm fine. But you kind of have to be over, like, we are taking a piece of live tissue from you, so you're really cautious. And she finally looked up at us, and she's like, hey, I've had nine children. I'm fine. I was like, oh, yeah, this probably

isn't anywhere near that level. Apart without any drugs, too. Oh, yeah, yeah. I mean because she's 80 so she probably didn't have the options back then. I've witnessed that done once. You know, Janie went 16 hours without drugs to completion.

And that was harder than any training. Probably. Yeah. Harder than anything you're ever going to do training. More pain than I'm ever going to feel. So hands off to the old lady. Nine of them. Wow. I'm glad males don't give birth.

Yeah. Agreed. Want none to do it. Yeah. Also, yeah, it's worth that. So you did some really cool stuff with looking at leg strength in relation to health and mortality. Yeah, actually. A bunch of other stuff.

Yeah. So it's actually not in my work,'s some uh some really convincing data about the importance of being really really really strong and and by that i mean your ability to move something one time as heavy as you possibly can um there's some really interesting stuff from a guy named uh dr myers out of stanford and he looked at your vo2 max which is essentially how the maximal ability of your heart to do work. How much oxygen can you bring in, right? And what he saw was he looked at all these markers of health, cholesterol levels, blood pressure.

If you had a history of heart attacks or your family had a history of heart attacks and all these things that we classically get, like the classic physical, you get, you go to a doctor, you get a physical. And he looked at all these things and he said, which one of these things actually predict mortality? And the only two things that stuck were your VO2 max. And this is a crazy one, your lifetime recreational activity. Meaning, one of the things he looked at was your lifetime occupation.

So say, for instance, if you were a laborer and you had a really active job, that didn't cut it. You had to do something for your life, recreation. For recreation, you had to be involved in activity or physical exercise of some kind. In addition, you had to have a very high VO2 max. And he thought that was super interesting. And so he really laid the importance of doing things that train your VO2 max, doing things that make your heart challenge, doing things that make it go to its highest capacity.

Well, then they went back and they looked at, well, what about leg strength? And what they found was not only leg strength, a significant predictor of how long you will live, it was more significant than your VO2 max. So the number one predictor of mortality is your leg strength. So it's really, really crazy. I mean, and you're literally like, you're comparing this to say, do you have a prior stroke? That was less significant than your maximal leg strength of predicting how long. And they also looked at it with chronic heart failure

patients. And again, they showed that when you come into a hospital, for whatever reason, your likelihood of getting a good prognosis is directly correlated to your leg strength. For whatever reason. Those people that are stronger, not callable. I guess you can, you're going to get up sooner, you're going to recover sooner, you're going to not fall, you're going to, if your legs are strong, that means you worked your legs,

means probably your cardiovascular system is trained, and your nervous system is trained, and you have good bone mineral density. It probably is linked to countless, countless important things. Yeah, exactly. I know the biggest thing, if something happens to you,

I guess your risk of death is inversely correlated, I guess, to the speed at which you get out of the fucking bed. Right. Get up and move, or else we're going to die. Independence and autonomy? Leg strength's got to be huge. Oh, yeah. speed at which you get out of the fucking bed. Right. Get up and move. Or else we're going to die. Independence and autonomy? Leg strength's got to be huge. Oh, yeah.

No, it's absolutely out of the charts. Again, if you think about it, though, it's the most simple thing. When we start measuring cholesterol and blood pressure and things, these are all indicators of your heart. Right. So why not just measure the heart directly? That's the thing. I don't give a shit if you have high blood pressure. If your heart's not. Right. So why not just measure the heart directly? That's the thing. I don't give a shit if you have high blood pressure.

If your heart's not working, it doesn't matter. Right. And conversely, if your heart's working fine, yeah, you can have some extra fat. You can have some, all these other issues. As long as your heart's fine, you're fine. That reminds me of, I don't always like his talks, but one that's really good is when Greg Glassman talked about, you know, talked about you're driving around in a speeding car, you take out a hammer, you break the

speedometer, now you're not speeding anymore. Right. Like the Lipitor prescription or, oh, I've got high cholesterol, I'll just make it go down, or I've got high blood pressure, I'll make it go down with some medication, then my problem's gone, then I won't get cancer. And Chris Work had that conversation

about, you attack cancer right but what if cancer is a thing that manifests because something else is wrong right and if you treated that you wouldn't get the cancer or you'd at least get a whole lot less of it yeah that kind of thinking i think is super duper powerful yeah like maybe if you ever ate a vegetable you wouldn't get so much cancer yeah like why spend i think about everything i see really complicated i actually talked about this with Webb Smith who works at St. Jude Children's Hospital. His exercise specialist.

It sometimes strikes me as eyes that will put billions into research on a given problem. Oh God. Cancer for sure but also heart disease and everything.

Companies are spending lots of money on chemical warfare to fight back conditions when I think it's great. We need it but most of these people, a good chunk of them,

at least it's fair to assume. Yeah, I'm assuming, but this is a fair assumption that these people moved ever and didn't eat Chick-fil-A biscuits for breakfast and didn't eat Los Locos Doritos tacos for breakfast for lunch. They went home and didn't eat Pop-Tarts for dinner or whatever they eat. And if they cared at all about being healthy,

maybe that would cut into some of these disease rates. Have you ever ate a vegetable? Most people don't eat. We're worried about getting our 20 servings a day. Like, oh, man, it's really hard to do. But that's our default. We know we should be doing it. We strive for a certain thing.

One day you don't get your fish oil and you freak out about it. But there are people who never eat a vegetable. Not even a carrot. Like, oh, I don't eat carrots, bro. It's super funny. I was fortunate. During my doctoral education, part of our program is we had to spend

a semester in medical school. I'm in class with, I'm the only non-MD in this class. I'm going through it and we get to the part on kidney and liver and all that stuff and all the renal stuff. This is a physiology class? Yeah, this is medical physiology. And they're talking about

diabetes. And they spend all and you spend like a week going through all the medications and how they work and what they're doing for diabetes. And I'm in the back just wanting to slam my face off the table. And it's awesome because the guy actually teaching is a PhD, not an MD. He's probably got a little bit of your your insight more than their insight right so he's going on and on and on and then he finishes the whole week i keep in mind when

you're med school this is the only thing you do there's you don't take you take one class this is all you do and i'm doing my research i'm on three classes at the time but anyways it's a week that's a lot of information you get in a week and he spends a week on all these drugs and he gets to the end and he goes oh by the way uh there's actually one drug that does all that it's called exercise and they all drop their pens and they're like what and he's like and he's like we've known for decades the only thing that fixes diabetes and that works every time is exercise oh it also happens to fix a whole lot of other shit. Yeah, but we continue to pour billions into this diabetes research, but he's like, we know the answer.

It's very, very clear and it always works. Andy, you don't make any money by telling people to go for a walk. Yeah, I know. And you can't justify a $500,000 a year physician salary by telling people to go walk. You gotta give them drugs of some kind. That's a sad thing. That's the thing that's always

going to fuck our healthcare system, is that people just don't use common sense. You go to a drug, drugs are like your last-ditch effort once you've tried stuff. It should be. It's like people now who are obese and need to lose weight. Well, my first option, I guess I should get have my stomach stapled. Right.

I've tried all the diet. What do you mean you've tried diet? Well, I went on a an all you know cabbage diet for a week i didn't work right so i want to have sir i want to have my stomach removed from my body yeah crazy it's crazy come back to one point really quick uh on the leg strength vl2 max stuff again like it makes intuitive sense so what we see is and what they see is to give you guys an idea a normal college man who's kind of recreationally active will have a vo2 max the number they'll give is like probably maybe about 40 what we see is once you get down past 20 you're pretty much in bed

right you really can't function you can't walk around and so if you're walking around with the vo2 max of 25 and then you get sick or one little thing goes wrong, all of a sudden you fall below that 20 criteria and you're screwed. So your chance of dying get really, really high or being really thin. But if you can get that number really high, then if something happens adversely, say you have a heart attack or a stroke, maybe that number comes down 20 points, you're still at 30. You're still in the safe zone. And so the higher you can get that number, the better. And so what they actually went and they found out was for untrained people,

your leg strength actually predicted about 80% of the VO2 max. And so again, coming back to the point, if you want your heart to be healthy, you need to do some very heavy leg stuff. And if you want to look at that from an athlete perspective, if you're in an activity, say that costs, that takes three to 12 minutes and it's very, very tiring. One of the most important things you can do to get your heart better is to do maximal effort strength training

because it's, again, it's going to further your VO2 max. And so even when you're doing the VO2 max, say the whatever you're doing, aad that takes eight minutes you need to train the eight minute wad but you also need to do some things where you do one repetition or close to absolute maximal strength in the legs because again that's going to support further cardiovascular adaptations so you can't just do wads all the time and metcons all the time you have to you have to really focus on strength training outside of the metcon yeah you need to do some things before you're tired where you do something really, really heavy one or two or three times, stop, repeat 20 times,

at least once in a while, preferably a couple of times a week at the minimum. But you need to spend time, again, not doing conditioning all the time. And break it away and have your WOD time separate. Yeah, exactly. And the more separation you can actually put between the two, again, there's more data on that that suggests the more time you can put

in between the conditioning and the strength training, the better off you are. And that's what I love about one thing that we have learned scientifically is that there are certain things you need to do. There are parameters around those things. We haven't done a good job of figuring out what the best way of going about it is sometimes, but you know that there's ranges of loads that give you a certain type of stimulus right and it's a way to run to get better at running a way to do short sprints get better at

doing short sprints and if you want to get better at those things you have to focus on those things and put them in a logical order which is loosen up get powerful express strength condition later yeah yeah and you can't really it's like it's like paying taxes and stuff you can't really get beyond the fact you need to do it like that now you can get creative within that sure if you just if you have the mindset like i'm not gonna have any kind of planning to my training i'm just gonna go in and do the y that's on the board i'm not gonna think about the sequence of i'm not gonna think about i'll just get my squat training in there in the form of 200 reps right that's not fitting the formula yeah and that's on the board. I'm not going to think about the sequence of it. I'm not going to think about, I'll just get my squat training in there in the form of 200 reps. Right.

That's not fitting the formula. Yeah, and that's actually one of the things I like the best about your strength DVD that you had. And I liked it so much, I actually had Chris come in and do a guest speaking engagement for my graduate class,

which is a, these are master's students getting a master's in strength and conditioning. And the class was an advanced periodization and program design class. And I liked it so much, his message, I had him give his strength seminar talk to the class. Uh, and what I liked is the fact that you just simplified it so much. And you kind of just said, my cross and what you just said was there are a few things you have to do outside of the way you get it. The methods are many, the concepts are few, right? That's something I know

I stole from Doug. I use the class all the time. There's a few things you have to do right. The way you go about it, though, you can do it crazy as you want, but you have to do speed stuff, you have to do maximal strength stuff, you have to do it with a lot of rest, and you have to separate that from conditioning. One of the important things.

I love it. I love the fact that you can, there's a lot of different ways to approach, like you said, but if you look at people who are really impressive, you could do it at running, but let's just talk strength. I mean, guys who are really strong, those guys you see on YouTube doing incredible things,

they all do a certain amount of things the same. They're all squatting a lot, and they're all pressing a lot. Right. Some of them are putting more focus on strongman lifts, or powerlifting lifts, or weightlifting lifts, but they're all doing, they don't overthink they train very heavy they make zero excuses they do whatever it takes to do to train the way they need to train like there's some

there's some big clues for you to pay attention to if you want to get as strong as you're you're not gonna get as strong as those dudes but you're gonna be very strong for for for what you want to achieve for sure i was with uh i don't know if you guys are familiar with Bud Charnaga. I know you guys are, but audience guys. Did he just growl the whole time you talked to him? Yeah, of course. That's part of the best thing. What I tell people that don't know him, I'm like, just walk up to Bud and say,

hey, Bud, what do you think about, and just stop and sit. Because you're going to get some awesome, awesome stories. What do you think? Do you have to back squat, Bud? Yeah. But one of the things, just yesterday I was sitting there talking to him, and he said, this is how awesome Bud is.

He goes... Who's Bud real quick before we go on the conversation? Bud Charnaga is the guy that brings most of the weightlifting equipment into America. He's the one that translated all the Russian stuff into English. He's got a wonderful website, just Bud Charnaga. Put that in the Googles.

You'll find his website. You can guess on Charniga over and over again until you get it right. Yeah. C-H-A-R N-I-G-A. Yeah, it's pretty simple. But he's the one that translated all the original Russian literature into English, and that's where you hear all the Russian training program and all this, whatever. He's been

coaching weightlifting and around the sport for decades. He's a very opinionated, very awesome guy to listen to but he he said first thing he out of his mouth he goes hey uh 101 i'll give you and i was like uh all right on what bud and and uh he said uh i guarantee you every single chinese lifter that meddled in the last games will bomb in the games this summer. And I was like, all right. Oh, that's interesting. Okay. He doesn't like all the variation, right?

Right. And so this is what I'm getting at is literally he pulls a $100 bill out of his hand. So far I'm thinking that's a really big bet. He goes, I'll let you hold it. If I'm wrong, you mail it back to me. So I got a $100 bill sitting in my pocket he just literally gives me a hundred dollar bill and he goes i was like all right why and he said well one of the best guys i forget the guy's name that won i think a silver last games he said i watched that kid he had great

legs great great glutes and stuff and he's tiny little wimpy girly arms he said now i just saw him two weeks ago he's got these huge big deltoids big biceps big chest he said they do too much variation they're doing they're getting way too complex they need to just lift then they're spending way too much time they row a lot they do a lot of assistance they do knee extensions they do yeah yeah they do all kinds do a wide array of pulls and bud is not a big fan of pulls no he's well bud's not a fan of anything that's not a snatch audience front squat when i say, I mean when you do a lift that's an Olympic lift, but you're not fully catching the bar. You're just basically exploding with your hips,

and you sort of let the bar rise. You don't try to catch it. And you don't do the most important part by catching it, yeah. Which I can't do. All I do is pulls, bro. Yeah. So that's Andy's funny story. He talked about the same thing.

He had the same message essentially. We're going to find out soon whether you... You owe him $100, though, if you... Well, I'm out of buck, really. So all I'll have to do is mail his $100 back, and I'll put an extra dollar in there, and I'll be fine. You'll get a stamp, too. Oh, shit.

I need to figure that in. So really, he owes me like an extra $133, right? But I don't know. I mean, those guys... Some of the best videos on YouTube, if you just type in Chinese weightlifting, watch everything that comes. Those guys are so entertaining and so awesome.

Like the postures they keep and their shoulder flexibility and the squat jerking and everything is just so awesome. I'm very curious now with that bet to see how they do. Yeah, so am I, actually. And he said the same thing about, I won't throw him under the bus, but he said the same thing about one of the American weightlifters. He guaranteed that he or her is going to bomb completely. Well, that's not a big gamble.

I'm more interested in the Chinese gamble. Yeah, yeah. But I say to myself, I followed the Russian training pretty close, and those guys are just monsters. Yeah. I want to see what Khloekov does. I want to see him crush his enemies. See them driven before him. And Bud talked about

that again too. He's like, man, the absolute strength between those guys and our guys is by far, it's not that we're that much better technically

and we're not that much faster, but they are so much freaking stronger than we are. They spend way more time actually getting strong and not worrying about all this other junk.

They are really strong in weightlifting positions. Like, the coolest thing I've ever ever seen i watch it like once a week it's klokov they're 100 105 plus whatever yeah he unracks 250 kilos walks back stands there for like 10 seconds squats down stays at the bottom with a single breath for like 10 seconds and then speed squats it up speed squats it up. Speed squats it up. 550 pounds. That's one of the strongest things I've ever seen anybody do. I can, like right now, in holding 300 pounds in a front squat position, just walking back

and holding it for 10 seconds wouldn't be so fun all the time. No. This guy sits at the bottom, which is definitely not fun, and then drives up effortlessly. Yeah. After a while. Hugely strong. Once your technique gets to a certain point, if your front squat goes up, your clean and jerk goes up,

your snatch goes up. If your front squat goes down, your clean and jerk and your snatch goes down. My technique doesn't change that much anymore, really. But if I get stronger, my lifts go up. And if I lose strength, then my lifts go down. I think the real important thing is you've got to get stronger. Like Glenn has said a lot, he's taken on the strength thing with American Weightlifting quite a bit.

It's like Ripita will say all you need to do is get stronger and get a bigger back squat and he goes it's really strength and weightlifting specific positions and oh by the way

it's not like we're not trying to get strong we're squatting five days a week we're driving our lifts up we're trying but the dumb thing is when you see people comment from outside

it's like a power out there will say oh just get a bigger deadlift you're clean to go up but you don't understand what's going on here in fact I've been actually

working my way with the movements quite a bit I've been trying to get better and comfortable snatching I can my snatch pull and clean pull

are getting pretty good but one thing I notice is my deadlift already feels weaker it's because I scoop the bar to my thigh then I pull hard right right right and then a deadlift already feels weaker. It's because I scoop the bar to my thigh, then I pull hard.

Right, right, right. And then a deadlift is pull really hard from the very get-go. And that's not how you clean. If you do that, you're not going to clean 300 pounds. Yeah. But if you lightly scoop to the thigh, then you explode, you're going to have a really good time.

So yeah, people say, like Ripito has always been a fan of, I don't like speed deadlifts, you should just do cleans. Well, I don't necessarily think you understand yeah what a double knee bend is really yeah practical experience wise yeah certainly don't understand the positioning as well i mean if your hips get out of position a clean is not a deadlift and that's not a clean and a snatch is not a deadlift certainly different positions yep all right guys we're going to cut

off right there. Brief plug for your Simple Strength product. Just give a quick rundown of what it is and what people can get out of watching it. Yeah, I think if you ever feel any frustration about there's so much to learn, there's so much to get your head around, even if you're an experienced coach, you still have some confusion

about all these complicated things you see. I basically took my 20-plus year experience in trying to become better and stronger, and all my research experience and everything else, and boiled it down to a set of very simple ideas that touch on everything in a very refreshing, simple way. So you should check it out at fitter.tv. How do I know this better than you do?

Fitr.tv. And then I keep a blog over at the chrismoreblog.com I've got to post something today That would be funny Alright, thanks for watching I can't plug anything? You got something to plug? If you're interested in getting an education

Come on out to I actually want to plug several things Okay Don't say your mom No, but I was don't say your mom no but i wasn't gonna say your mom oh uh no i really want to actually uh support all the things chris said um both his dvd again it's fantastic i use it my class now and i had him come talk to my class about the same thing as it's so good um as well as his blog because it's just freaking hilarious

absolutely and then I also want to, uh, make sure you guys, uh, pay attention to Doug's technique. While I, that's something I use actually in my class and by far and away of all the things I've done in class, that's got me the most positive reviews. Uh, a lot of times in textbooks and things, we talk about different exercises and you can Google a billion different exercises, but what's lacking is really understanding when and why to choose that exercise. Students just don't get that information. It's like they know what an RDL is,

they know what a good morning is, they know what a rear foot elevated split squat is, and then when I ask them, why did you pick the rear foot elevated split squat instead of just split squat? It looks cool. It's a dead answer, and I think that's one of the things

that your technique quadad is really good about. And so I make them do that every week. They have to do three technique wads and they absolutely love it. And they always wish that I could do that for the whole class. And then in addition to that, again, if you are interested in education and learning more about either a muscle or

performance stuff, we're certainly looking for good undergraduates at Cal state Fullerton, good grad students, all the stuff we've got kind of a well-rounded sports psych, biomechanics, of we're certainly looking for good undergraduates at cal state fullerton um good grad students uh all the stuff we've got kind of a well-rounded sports psych biomechanics um all this stuff physical therapy all that athletic go see dr andy yeah you go yeah speaking of technique wada the next one we're going to post uh mike mcgolder posted on double unders that should be up here pretty soon excellent by the way you you gave your tips to Scott English and he immediately crushed his Dubliner

so I'd be very happy to see what you have to share. I know, it works. If you suck at Dubliners like I do, you need to check out what Mike's got to say.

Yeah. Alright guys, thanks for coming out. Got any knowledge, Mike? Yes, thank you. New website up and running, mobilitykits.com. It's a

small contraption I came up with. It's a foam roller and an all-inclusive kit. It's downstairs. So foam roller has the end cap pop off, and inside comes a stick roller, a stretch band, and a peanut and lacrosse ball. And it all comes together as a kit. So if you're a traveling athlete, whether CrossFit or weightlifter or runner,

it fits in your gym bag, and it's just really nice to have. Check it out at mobilitykits.com. All right, guys. One last thing. Did I mention weightlifting is the greatest thing in the history of mankind? Agreed. Okay. That's a known.

You'll get all the girls. Every one of them. Plus the endorsement money, all that stuff. Just super famous. And your body won't be wrecked. Totally won't be. Plus the endorsement money, all that stuff. Just super famous. And your body won't be wrecked. Totally won't be wrecked. Yeah, no, not at all. Only if you compete in it.

Yeah. Do we have to stop talking? We're running out of batteries. What do we do with our hands? All right, guys. Thanks for coming out. All right. Yesterday, the games, you might have the world's first.