Barbell Shrugged - Functional Range Conditioning and Kinstretch for Better Mobility and Living Pain Free w/ Frank Duffy, Anders Varner, and Doug Larson — Barbell Shrugged #404

Episode Date: June 19, 2019

Frank Duffy is a Co-Founder of Par Four Performance, and Head Coordinator of Strength Camps at Cressey Sports Performance in Hudson, Massachusetts. Everyday, Duffy trains individuals that have their own unique background, from a training, desired goal, and injury history perspective. Duffy firmly believes that in order to achieve your goals, we need to keep ourselves healthy. Whether your goal is to shoot under 80 on the golf course, or play with your kids pain-free, it all starts with an educated approach to training.   Minute Breakdown:   0-10 – What is Functional Range Conditioning and Kinstretch 11-20 – The history of FRC 21-30 – Finding big rocks and segmenting the spine 31-40 – Scaling intensity in mobility 41-50 – Adding flowing movement to mobility 51 -60 – Soft tissue work, throwing, and power 61 -70 - Creating tension for mobility 71 -80 - Is the phone actually killing us 81 -90 - Finding seminars and sport specific continuing education 91 -100 - Creating buy in with athletes   Frank Duffy on Instagram   Frank Duffy at Par Four Performance   Please Support Our Sponsors   Organifi - Save 20% on green, red, and gold juices at www.organifi.com/shrugged   WHOOP - Save $30 on a 12 or 18 month membership using code “SHRUGGED” at www.whoop.com   Vuori - The most comfortable, performance clothing line in fitness. Save 25% at www.vuoriclothing.com/shrugged   BiOptimizers - Digestive enzymes for gut health and increased protein digestion. Save 20% at www.bioptimizers.com/shrugged   Join the One Ton Challenge Leaderboard, record your PR’s and track your progress.   “What is the One Ton Challenge”   “How Strong is Strong Enough”   “How do I Start the One Ton Challenge” ----------------------------------------------------------------------- Show notes at: http://www.shruggedcollective.com/bbs-duffy ----------------------------------------------------------------------- ► Subscribe to Barbell Shrugged's Channel Here ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

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We're talking FRC and Ken Stretch today. Talking about mobility. Enjoy the show. Get over to onetonchallenge.com. People, we're going live. This thing is going to be so much fun. We've got Olympians showing up, the strongest people in the world.

I'm so excited. I can't believe we get to do a live event strongest people in the world. I'm so excited. I can't believe we get to do a live event at the CrossFit Games. It's so exciting. Enjoy the show. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Frank Duffy. What's going on, guys? Welcome to the show, dude. This is super cool. We got hooked up with you. Tony Gentilcore name-dropped you, and if Tony Gentilcore name-drop drops you, we're going to meet up with you in New York City. We're hanging out in our East Coast office here at Solace New York.

This is our place. This is where we hang out. This is it. This is the most valuable real estate that you don't have to pay for. You got a storefront? Yeah. If you bring the right microphone, you can get storefront property. We're basically really good-looking fitness mannequins here right now

with microphones on. That's it, baby. One's bald, one's balding, and one's got a great head of hair. He does have a great head of hair. That's why he's facing the window. The beard's not happening. I got the top hair. You guys got the lower-level hair.

I got to clean this thing up. I look homeless right now. So right on. We're going to dig into Ken Stretch FRC. A couple things I know nothing about, so I'm really stoked to dig into these two things. But where did your career start? How did you get into the strength and conditioning world? So, funny story.

My business partner right now, Joe Gambino. What a name. Yeah. Joe Gambino. I just feel like that guy's going to hit me in the head with a baseball bat. You're going to get whacked if you talk smack. How did you increase your mobility? He broke my leg.

So I was 14 or 15. He was 19. He was actually doing some small, large group stuff with a youth program at the original gym we were working at. Him and our buddy Chris Carlson basically got me into this. When I was 14, 15, I was pretty out of shape. I was like, I hate this so much. Strength training? Yeah.

Cool. Yeah. And then I went into college. I was playing baseball. From a strength and conditioning standpoint, it was like the first time I was introduced from a sophistication, like, hey, this is a program. This is how you do it. Yeah.

And those guys, luckily enough, they had a background from Pavel, great cook. So it was like, all right, I had a pretty good foundation versus most of the kids on the team didn't. So it was like, oh, yeah, i could try to help coach and stuff and that's when i started to fall in love with it i studied exercise science did an internship at cressy sports performance after that it's a factory up there yeah a whole weekend has been filled with people interning we had jordan syod on as well he turned in cressy like where was i why didn't they invite me that's messed up man now homie yeah what are you gonna do yeah but everyone's coming to socal i'm overcoming the odds man i don't even crack the top 25 with that that alumni how did you find cressy

what's that intern process yeah so going back to when i was playing baseball my strength coach at the time was like hey if you're into this you should look this guy up eric cressy yeah so i find a video on youtube at three three tips to cleaning up your chin up technique or something like that he's saying all these words i have no idea what they mean it was like wow this guy sounds like he's really smart i want to learn from him so i started reading all his stuff it was like all right i'm gonna go learn from this guy after i'm done in school. So I did an internship there. I guess they liked me enough to take me back for two years. Wow, that's awesome.

So I couldn't ask for a better lineup to where I am today. I got pretty lucky. You just recently moved on from there. Yeah. Is that right? Yep, I just moved back to New York City. Well, I'm on the island now, but I'm originally from here. Can't take New York out of me, that's for sure.

Wanted to come back. It's tough being a Yankee up there in Boston, dealing with all those people. It's tough being a Giants fan up there. I'll tell you that. That's worse. How long is the internship process with him? I assume you were working with him for the next two years, not after the internship. So I did a – the semesters are kind of like college. I did a four-month internship there there i came back home for a year i worked with joe and chris the guys i mentioned

earlier at a gym in astoria new york and then they hired me back literally a year to the day after i finished my internship so then i spent a lot two years there so this has been like a four or five year process now nice what is that like not even the process but when you're working there what is that like? It seems like geniuses are flowing out of that place every single day. From an internship standpoint, as soon as you get there, you're thrown in the fire. Like, they prep you 10 weeks in advance with material, hey, learn this,

and we're going from there. Yeah. So, like, day one, you're learning people's names and you're coaching them at the same time. It's not like, hey, you're going to sit there and watch. Yeah. Like, they present you as coaches, so they expect you to be able to coach. So it's the best thing I've definitely done from a career growth standpoint,

that's for sure. Did you find yourself gravitating towards one direction or another, like more the strength side of things? We're here to talk a little bit about mobility and whatnot, more towards the functional anatomy and mobility side of things, or speed work, or what's your main main passion i would say the mobility side i've always had a a i always debated do i want to be a physical therapist massage therapist strength coach i was on the fast route to going to strength coach route so i was like hey i'm just gonna stick with this um but i've always

had that side of it where i want to learn more about that and someone that played baseball i always had back pain hip stuff going on i was like was like, oh, I'm just going to work through it. Being an idiot 19-year-old kid at the time, I was like, I didn't know any better. We've all been there. Yeah, exactly. And then you learn, and you're like, oh, that's probably not the best thing for me. I fell into the functional range conditioning, and I was in the fitness world three or four years ago now,

and it's changed the way I look at movement and the way I feel, the way my clients feel. First of all, what are those two things? Are they similar or are they somewhat different? Is there a distinction there? The way I'll describe it with people is functional range conditioning, FRC, I'll refer to it as your one-on-one setting. You're teaching people the concepts of different acronyms,

which I'm not even going to get into today, but cars, pails, rails, basically different modalities to improve range of motion. And then I think of kin stretch more as like your large group semi-private setting where I'm instructing a class in front of eight to 10 people that already understand the basics of that stuff so that they just filter in and then we could do an actual class using FRC principles. So how does it differ from just doing regular static stretching or other types of mobility work that are more common?

So the way that FRC and kin stretch work is you're looking at the active side of it versus the passive side of range of motion, passive meaning flexibility, active meaning mobility. So there's typically a window or threshold between the two where people are limited in regards to their active range of motion, where FRC and kin stretch are trying to target those to improve overall range of motion joint capacity levels so the way I would think of it from a strength training standpoint is if I can deadlift 315 but I can't deadlift 405 I'm gonna progressively overload to that point with kin stretch or FRC what I'm gonna do is if my shoulder doesn't get overhead to a full 180 degrees of shoulder flexion I'm gonna gradually

start to load that over time, train isometrics to start to gradually improve overall range of motion, and then I might start to load pull-ups or do more eccentric loaded work. But if I don't have the prerequisite range of motion, then it doesn't really make sense to load that, if that makes sense. So that's what we're trying to do. We're trying to fill the gaps that people are missing their overall range of motion from an active point A to point B, being able to control that range of motion on your own standpoint.

So you're building stability and activation right at the end range position that they can achieve without compensation? Sure. Yeah, exactly. That's what we always look at. Can a joint independently move on its own before we put it in a global system? So if my shoulder doesn't get overhead, like me laying on the floor, if I can't get my arm up overhead without gravity working against me, should I be doing pull-ups, clean, snatches, things like that where I'm going to start to load the joint over time. How's it different from PNF type stuff where you're doing like, you know, contraction and range

and then stretching further and contraction and things like that. So exactly that. PNF is contract, relax. An example like a PAILS rails, for example, which is one of the acronyms that we use, it's contract, contract further into the opposite direction. So there's an open angle, closing angle.

You're trying to contract further into that closing angle to improve that overall range over time. And then you relax into it. So you're trying to build both flexibility and mobility. Since we've had, or since you've said them a couple of times, what are these three acronyms you keep going back to? CARS are Controlled Articular Rotations. They're essentially slow controlled joint circles that give you a maintenance tool and an assessment tool for each joint of the body. So as cliche as it sounds, if you don't use your range of motion, you lose it over time.

It's not that you're getting older. It's simply you haven't lifted your arm overhead in 10 years. Then you have PALES and RAILS, progressive and regressive angular isometric loading. Fancy way of saying isometrics. So I'll tell people this is like you doing a plank for a certain joint in a certain position. Yeah. So you have some tangible examples of those things? So cars would be if I just draw a circle with my shoulder, I'm trying to just move that shoulder without moving anything else. If I move something else, that's how we would deem as a compensation. Pails rails would be if I'm laying on the floor and I bend my knee into my chest,

I'm holding on to my knee. I'm going to push in one direction, pull in the opposite direction. And if we had video, this would be a little bit easier to demonstrate, but it's a picture that I'm basically contracting and going into more knee flexion and hip flexion. Yeah. Okay. By the way, if you send us some videos, we can just throw them in the show notes. Oh, perfect. Yeah. I got plenty of stuff online that we can definitely add in there so um when you are dealing with a lot of athletes i guess that's your your main clientele now right now right now it is yeah when i was at csp it was more gen pop yeah are you still kind of in the baseball world coming from baseball background being at Cressy's?

I guess so. I mean, the majority of who we work with on Long Island right now are baseball players. We're trying to branch out into – I'm trying to branch out into more Gen Pop stuff. But, yeah, right now I'm definitely working with some baseball guys. Yeah, I think the Gen Pop thing, when you have all of the people there, you know, you talk about they just don't get their arms over their shoulders. So is the circular – is that your assessment process of the basic joint articulation circles what i'll do so what i'll do with assessments is i'll have people on the table and this is primarily for

shoulders and hips i'll do this i'll have someone lay on their back i'll take them into a 90 degree angle of shoulder external rotation and then i'll i'll passively move them through that range of motion and have them try to do it on their own just to see if there's a difference between the two. So that tells me right away, okay, this person's shoulder doesn't move well when I'm using, I'm giving them assistance to move it. There's probably a flexibility limitation there. If they can't move it on their own afterwards, there's probably an active limitation there. So that gives me more feedback.

Hey, this person doesn't necessarily need to stretch their shoulder they need to get better control stability things along those lines same thing for the hips so if i take your hip up and it feels like a crow bar when i pull you into flexion it's like okay we could probably do some some stretching it would make sense to to build more of a stretch tolerance over time where did the system start i've seen it in many places and just through instagram i just so dr andre ospina he's based out of toronto i believe it started in 2011 or 2012 probably 2012 um it started as just a seminar series there was a there's a palpation side of it and then the movement side of it which is frc over the seven years, it's blown up pretty much everywhere. Yeah, there's tons of seminars.

They're all over the world now. What's the – is it Hunter? Hunter Cook is out. He's doing it. Dewey Nielsen. Mike Ranfone. Mike's one of my favorite people in this industry. Hunter's got the freakiest things in the world that he does.

Yeah. I mean, I haven't met him yet, but – Just watch that. Don't try what he does. Yeah, exactly. But that's one of the – I wouldn't say downfalls, but people think that that's what FRC is. Yeah.

Him, he's a freak of nature. That's actually what I was going to get to, because he's doing a lot of weighted isometrics at extreme end ranges of motion. That's not for normal people. No, that's not for me, let alone the sedentary client that hasn't moved or ever worked out in their life. Yeah. Like a plank is phenomenal isometrics for whatever shoulder pieces you want to get into.

You don't need to be holding a 45-pound plate in the splits. Exactly. And doing that. That's kind of like the extreme Instagram video side of things versus. That's the way they'll describe that. That's what, what, what is a normal practice that they'll, they'll explain that as that's our expression of movement. That's not our training of movement. Yeah. So coming back to it, that might be people in a 90, 90 position or people in butterfly position doing different

contractions. They're much simpler than a middle split holding a 45 pound plate like you said like there's a lot of different extremes that that they'll express themselves doing but that's definitely not how we train our everyday clients yeah for the most part on my end i do cars with everybody maybe some pails rails towards the end of workouts because they're going to be a little bit more taxing from a nervous system standpoint probably not going to have them do that before they go squat or deadlift or something like that so it's it's strength training just using your body weight and becoming more aware of what your body's doing in space how can you improve on that and then we gradually progress the same way we would with normal strength training yeah how do you normally program this

stuff is it often in the warm-up after workouts in between sets so i'll use it at all those times so cars warm up i'll use them as filler exercises so if we're doing like a barbell deadlift today i might make a to a some type of shoulder car variation and i like doing that because if they're done slowly it's a great way for to use like an active recovery modality so when you go back to your deadlift, you're pretty fresh again. So if you do them slow, two to three reps on each side could take upwards of a minute or two. Oh, hello there. Lola. Lola, what up?

Please don't hit a button. Follow Lola on Instagram. She needs some followers. She's got a really good engagement. They were talking to dog agents the other day, and they were like, we won't talk to Lola unless she has 50,000 Instagram followers. You won't talk to a dog if they don't have 50,000 Instagram

followers? That's absurd. Do you catch any drawback in this stuff? Because when you talk about people moving slowly and holding a plank and connecting with their shoulder, I can see a little bit of pushback when people are coming to you for fitness.

Yeah. So the easiest way, honestly, to get people to buy into it is showing them a hip car and be like, hey, it is one of the hardest things you can do from a training standpoint. Like, once I introduce that and coach people through it, like, you'll see right away when people start to practice it, like, compensation is all over the place. Elbow flexion on opposite side. Torso moving all over the place. When you really coach it up and, like, hey, you're going to keep a plank position while you just move the hip and everything else, they're like, this is the hardest thing I've ever done.

Yeah. And it's not like that's not what I want necessarily. But then it kind of creates that buy-in, too. It's like, hey, if my hip doesn't do this, that's probably why my hip hurts. That's why my back hurts. Things like that's not what I want necessarily, but then it kind of creates that buy-in too. It's like, hey, if my hip doesn't do this, that's probably why my hip hurts. That's why my back hurts. You always have to show people that they're failing all over the place. I don't know. Does it change the way that you teach strength and conditioning when you see stuff like this?

Yeah. I definitely see things differently now because of it in the sense of, all right, you could probably get more bang for your buck doing a split squat with this versus loading a squat right now, for example. It's not like, oh, we're just going to do FRC stuff. It's like we're going to implement this in so that over time we build the joint capacity so that your squat is durable for the next 20 years. Yeah, you mentioned the filler piece.

Do you recognize any, like, increased gains or people getting healthier doing maybe, like, a loaded squat and then in that filler time doing some of these cars that you're talking about? So, like, if we were supersetting A1 being, like, a squat, A2 being, like, a hip car? Yeah. Like, in comparison to, okay, we're going to do this, like, rotation at the beginning for a warm-up

and then we just don't touch it. Is there an additional benefit by having a loaded squat, deadlift, something in the strength and conditioning world, and then going in and doing these slow movements? I think it depends. So if I'm taking someone through a hip car as an A2 and then squatting A1, and I don't want to say open up ranges of motion

that they don't control yet, but if I'm trying to expand range and then trying to load that immediately after with a squat, it might not necessarily be the best thing for certain people, especially if they don't move well. But in my scenario, I'll definitely do that with myself. I'll do some type of hip IR work in between a squat or hip ER work if I'm going into a deadlift. It depends on a case-by-case scenario. If I'm teaching someone a goblet squat and I know they're not going to hurt themselves because it's not a heavy load, it's more of a teaching thing, then I'll definitely use the same joint as a car. Whereas someone that might be a little bit more intermediate or advanced, they got 315 on their back.

I definitely don't want them doing high-intensity hip cars in between that. It also seems like this is a really good way to practice mobility and stability at the same time where most people see that two separate categories that are kind of at odds with each other. Yeah. And I think, I think they're synonymous in the sense of for you to have mobility, you need to have control,

which is basically stability at the end of the day. Like people claim mobility, but in most situations it's actually flexibility like i was talking about earlier passive range of motion versus active if you have active range of motion that means you have control over that range plain and simple you're strong there you're you're less likely to get hurt if you get into that position yeah i can see that do you notice when you're adding those fillers in, though? I feel like there's a chance, and it would be awesome to hear,

when you're loading people at end range, that can be a little scary. Definitely. A hundred percent. And so on that standpoint, again, it goes case by case. That's why I'll do more of the opposite joint. So if I'm doing if i let's say i have someone doing a pull-up then i'll have hip work there yeah and vice versa if i have someone squatting or deadlifting then i'm doing shoulder work there and then later on i'll push the envelope

a little bit more in regards to end range work but i'll make sure it's in a in a like a prone position or half kneeling position where i know that we're just focused on this joint we're taking all other factors out of it so that we can really just focus on this and start to gradually improve that capacity at end range because that's typically where we get hurt we're our weakest at end range so we're going to try to gradually improve overall capacity and progressively overload that over time how similar or different is this like if you have a hip mobility issue say you say you're doing a squat you squat down right to end range again where you're doing it perfectly there's no compensation and then you're just holding an isometric in that

position and then you're doing reps like that you know tempo eccentrics pause for five seconds and then you do a set of five or ten not necessarily to build strength but just as a mobility exercise that's essentially what this is like it's tempos it's holds it's it's time under tension drills where you're working against gravity you're trying to learn how to irradiate or build tension throughout your body so that your hip works effectively. Like you said, a squat. So you need an ankle, you need a hip, you need a spine. And if you're doing a back squat, you need a shoulder to work well in order to get into

a good squat position under your load. So if those four don't do that well with us just sitting here right now, it's probably not going to do it in a squat. So that's when I'll start to use fillers for a spine, for an ankle. I'll do some work after a training session to try to improve the overall range of motion capacities of those joints. So I think of it, if it doesn't work well in a certain position, I need to figure out what's causing that, whether it's just a passive limitation, whether it's just they're not ready to it's too much of a progression for them to complete right now from an exercise standpoint

there's a lot of different factors that go into it that make it a little bit more challenging but also unique for each person to to program for from an frc standpoint what kind of movement assessment do you put people through to like get a baseline for where they're at when you first start working with somebody i'll? I'll do the active passive tests on the table I did, but then also do like a modified FMS. I'll add a couple other things in on that. I'll look at overall shoulder flexion from a car standpoint extension. How well do they rotate? And I'll do the same thing for hips as well. So I want to see if they're able to move the hip and shoulder without compensating that other body parts if you get someone who's just kind of a mess overall are

you are you like picking choosing like the big rocks so to speak and just having them focus on that or just give this big laundry list of mobility drills to do no i still i'll still train that person obviously you figure out your regressions in the weight room but then big rocks for me are always going to be the center of the body spine get that moving through cat camel some type of segmentation work hips and shoulder like you have certain scenarios per somebody sprained an ankle broke a wrist things like that then i can start to implement that but for the most part everything that i do with people from a gen pop standpoint is going to be proximal and then we'll work distal from there so if you if you are post-surgery and like like actually on that note i had surgery on my labrum okay like 10 years ago or more now and

have have struggled to get any more shoulder flexion abduction external rotation and i finally went and talked to an ortho a couple years ago and he was just like oh yeah don't don't even try and get it back like you're basically it basically uh there's a hard block in there and that's why you haven't made any progress whatsoever. So are there some things like this or potentially like this that just aren't going to make progress post-surgery? Or have you found that most of the time you can make progress? That's what an assessment will tell me, honestly. Like, is there a bony overgrowth there?

Is it a capsular restriction? That's what I would want to figure out. And I think that the most interesting case I've ever worked with is this lady that I used to train at CSP. Her name's Anna. She has multiple sclerosis. There we go. MS, progressive MS. And if I looked at it from the normal training eye, like good form, bad form, she wouldn't pass the test for any just because of her disease as it is.

I know that in her scenario, I'm not going to be able to get her thoracic spine to ever extend the way I want it to. I know that she could barely walk without assistance. Like I'm not going to get anything out of a squat or a deadlift, but we got to modify because if she drops something, she's got to be able to pick it up off the floor. So I look at what are the tasks this person needs to accomplish,

whether it's throwing a baseball 95 miles an hour or trying to walk 10 yards without assistance, and I try to create exercises from there. And again, assessment-wise, I can look at his shoulder. Like, what do you currently do from a training standpoint? Mostly kind of functional bodybuilder-ish type of things. Like, not truly CrossFit because CrossFit's a lot of overhead stuff, which I don't really do anymore.

I used to compete in weightlifting in graduate school. And then after having the surgery, I stopped competing in weightlifting. So now it's general strength training. It's just nothing overhead. Right. And is that something you want to work to again? Or is it something you're content without doing? I would love to be able to do overhead stuff again.

If I don't, there's still plenty of stuff I can do. My main sport these days is jiu-jitsu. And so it doesn't really limit me as far as from a sporting perspective. It's all out in front of me. But, yeah, I would love to be able to just do basic pull-ups and snatches and jerks and all that again. Definitely. So the way I would look at it is, again, I would assess how does it move. I would take you through ranges of motion. I would see how you go through those ranges of motion.

I would assume there's probably some type of difference between the two. You might be restricted into, you said, external rotation bothers you a little bit? Yeah. Yeah. So it would be like, okay, we're going to start to incorporate this external rotation isometric and then gradually push it. Then we might do some more end range liftoff stuff or stuff that really challenges end range to continue to try to improve that over time might not work i don't know until

i assessed you until we started to to prescribe the exercises it's hard to tell just sitting here and talking with you guys but we'll get off this we could do some stuff i could do assessment trial and error and all that yeah exactly it's all trial and error at the end of the day like we don't have there's no magic formula a lot of different different things work. So you're taking people, if they come in for your initial assessment, what are some, just the big pieces of kind of the hip that you see? Yeah. Internal rotation, external rotation, like you mentioned earlier. But what are just a couple of pieces that people can start to assess themselves and then where do they go if they're missing those ranges?

Yeah, so I always look at rotational deficiencies, meaning internal, external, like you said, from a rotational standpoint. If they don't have IR to begin with, I probably know they're not going to be great squatters. We know that from a training standpoint. So self-assessment-wise, what I'll have people do is usually I lay them on a med table. I'll pull their leg up to a 90 degree angle with the knee bent. So the knee and the hip is at 90 degrees. And then from there, I'll try to have them on their own,

pull themselves into as much internal rotation as possible and external rotation to see if they have any control there. Usually you don't see more, especially with a sedentary client, you don't see more than five to 10 degrees of IR actively. So it's like, all right, we're going to start to play around with some 90-90 work especially with a sedentary client, you don't see more than 5 to 10 degrees of IR actively. So it's like, all right, we're going to start to play around with some 90-90 work. Or we might do some stuff laying down on the floor prone and starting to add some isometrics in. So, again, assessment first gives me some details, how much range of motion they have actively and passively. And then we go from there in regards to prescribing our exercise.

How much isometrics are you actually doing in your training session? I feel like isometrics, because it's somewhat boring. Yeah. If you're not, like, really dialed in to just wanting to do isometrics or, like, handstands. Like, I'll do an isometric handstand because that's really cool if I could do that. But in your own training or when you're training clients like that's a that's a tough sell one and then two it's also i think a really important piece of training and safe and you can still be very strong doing them but that that buy-in is tough yeah and so that's why i'll save

it more towards the end of workouts during the actual workout though i'll do some iso work at the bottom of squats with pull-up holds, with ab wheel rollouts, like month one, month two. Again, learning time under tension. Then I might progress that to more eccentric work from a training standpoint. And usually that, they're like, oh, wow, this is tough. Like, I'm starting to get stronger, though. It's like, yeah, wait until we take the tempos away and really see what you're capable of doing from a movement standpoint. That's kind of what I'm doing with myself right now the last month i did an isometric focus this month i'm

doing an eccentric and now i'm going to take both of those away and start to load it over time and i'm going to do more speed related work so that's how i've built out my four week four months isos eccentrics gradually load progressively and then drop that down move it for speed so it's kind of similar to how cal beats does it with this triphas speed so it's kind of similar how caldeets does it with this triphasic stuff it's it's similar to the triphasic stuff and i honestly want to learn more on that end um i think if i'm i might be wrong but doesn't he start with eccentrics um i actually don't know all the details like i i understand the general structure but as far as like what he chooses to start with i'm not sure i'm i'm in the same boat as you but that's a good guess though i know with the frc stuff we start with

isometrics just because they're static they're probably the safest from the standpoint of teaching people initially then they'll do it's isometric concentric work at end ranges and then we'll start to load full range with eccentrics so that's the mindset i take from training isometric then eccentric and then i'm going to take those away and start to load over time for myself so i feel like this training method or like how you implement this stuff is really good for longevity yeah i agree lifting heavy weights has a shelf life yeah uh sometime where wherever wherever it meets you and then wherever you're kind of like man maybe I don't need to clean 300 pounds anymore. But the ability to, like, do isometrics,

the first time I started to, like, really dig in and actually be interested, I think it was Steve Maxwell. Is that the right? I think he's a mobility guy. Yeah. And he was talking about it, I think it was on Rogan, and went and watched, and I was like, damn, that guy's a badass. He's old. He's still that guy's a badass he's old

he's still a badass and all he's doing is like pushing walls holding himself on pull-up bars holding top um there's like a massive piece to longevity that goes into this and just health of your joints do you have clients all over the board that just feel great and are able to stay strong i mean i hope so yeah they tell me they do so but again it's this stuff isn't sexy but it's effective like what's what's awesome about holding the plank nothing yeah like honestly plank's phenomenal but the the core stability piece of it you talk about moving kind of from the spine out. Where do you start that process with them? Is it in a basic plank position and see where they can go? Hollow body

stuff? That's how I'll look from a static standpoint and I'll also dynamically see how they segment the spine. So I actually want to see how they get into extension, how they get into flexion. None are necessarily bad on that standpoint. Under load, it could be if they don't have the capacity to do so. But what typically happens is people don't segment the spine well, meaning they'll usually just move

from their TL junction where thoracic and lumbar meet, whereas they don't have any control of the lumbar segments under it. And most of the thoracic segments are locked up per se. So if I could teach each one how to move through a better segmented position of flexion and extension those uh vertebrae over time will be able to absorb more force versus just moving through that tl junction which we see through a lot of crossfitters powerlifters weightlifters so because extension is a powerful position for lifting weights are you doing the kind of jefferson curl loaded segmentation regressions of that i'm not loading people like that right away. I'll start quadruped with people, and we'll do a segmented cat-camel.

Probably the simplest way to start. Then from there, I might take them to a kneeling position with their hands on the wall. Changes their position with gravity, but still trying to do the same thing. And then gradually over time, I might start to add a Jefferson curl in. But if you can't touch your toes and have a uniform curve of the spine I'm not going to load that same thing like I was talking about earlier with the shoulder again can you do it body weight against gravity first great then we can gradually start to add an implement into that to make it more challenging definitely Jefferson curl is one of those things where the more mobile you are the safer the Jefferson curl becomes definitely once

you once you can reach well beyond your feet then then at the bottom of it you're getting you're getting a little traction at your spine but you're not you're not bending the spine so much because you're getting all the range of motion at your hips like if you're super tight and you do a jefferson curl like your your hips stop moving well early and then all that loading goes into your lumbar spine and i think of that as you're depending on that bell to get you there whereas you should be able to do it on your own same thing with anyone that just depends on an olympic lifting shoe to get a squat because your ankle doesn't do what it's supposed to and i was that guy i was like ah i'm just gonna throw an olympic lifting shoe on cheat whenever you can exactly it was like all right great i'm 275 315 moving for three and it's like oh wait a minute now my back's starting to hurt like what's going

on here so back to the drawing board how long are you holding these isometrics with people? So the way I'll scale it is the more intense it is, the shorter you hold it. I think of it like three sets of eight versus eight sets of three. Like, if you're doing eight sets of three, you could load that more. Three sets of eight, you're not going to be able to load that. That's how I look at it from a strength training standpoint. From an isometric standpoint, the more intense it is, the shorter you hold it. The less intense it is, the longer you hold it.

I'll usually start people off there. So I'll tell them you're going to push into the floor at about 50%. And the way I'll say that is if it's through their foot, I'm going to say you're pushing into a gas pedal. You're going 50 miles an hour instead of 100 miles an hour. Or if their lead leg is pushing into the floor in like a 90 90 position i would do the same thing if i have someone pushing at 100 percent maximal intensity i'll tell them there's a check with their name for a million dollars under their knee i'm going to try to steal it from them drive into it so i can't take it yeah different

examples from a cueing standpoint there do you have any rough standards for total time under tension that you're looking for per exercise? So with maximal holds, 100%, you probably can't hold that for more than 10 to 12 seconds. I would say it's like that ATP-CP scenario. The more submaximal it gets, I'll work anywhere between 20 and 30 seconds. And I don't have any literature on that whatsoever. I just play around with that on myself. It's like, okay, this feels like it's a pretty good spot.

And I feel more comfortable after holding it for that amount of time from the pails contraction we were talking about earlier, the isometrics. So pails is going to be a little bit easier to do versus a rails contraction. Rails is pulling deeper into an end range. If I do a 30-second pails contraction, I'm going to do 15-second rails. I cut it in half typically because it is a little bit more intense. I'm trying to pull deeper into a range of motion I probably don't have any control of yet, so I'm not going to be able to sustain that for the same duration. So those are a lot of acronyms and whatnot,

and people listening probably have trouble visualizing what you just said. Can you give an example of what you just said again? Yeah, so if I set up and I was laying down on the floor with my foot up on a wall, let's say like a straight leg raise position. If I push my heel into the wall, I'm trying to push away. That's a pails contraction. If I'm trying to pull my foot off the wall, pull deeper into the closing angle or the end range of motion, that's a rails contraction. That's the easiest way I describe it to people like a straight leg raise. But then again, you could do that in any single position. Are you bringing a bunch of bands into this,

or is this kind of like you playing with the client's knee, like when they're flexing? I'll use a lot of different tools. I'll use walls. I'll use kettlebells. I'll use bands. Bands, I usually actually won't use bands because there's going to be some type of elasticity. I could probably move there, whereas I want it to be a true isometric where there's not much movement there at all were you talking about bands for distracting the joint or or bands for just for pulling the foot

to flex the hip more yeah to flex the hip more oh gotcha it's like an assistance yeah yeah and coming back to it like if i'm holding a band and i'm in a straight leg raise i start to push into it there'll probably be some type of movement there. Whereas I would set it up on like a squat rack, which is bolted into the floor. I'm not moving that by pushing into it. So I would use that instead. Yeah, you should be pushing into it in immovable objects. Yeah, exactly.

Yep. Well, I was talking – no, so, yeah, you were talking about pushing into the immovable object. But then when you turn it the other way and you're driving your knee into your chest. Like a band for assistance? Yeah. I'd rather see someone try to do it from a voluntary muscular contraction standpoint versus depending on a band to get them there. Yeah, and then you talk about the joint distraction piece. I haven't played around much with that.

It's an interesting idea, honestly. And then combined with that, are you doing much like soft tissue work with lacrosse balls and i i'm in a scenario like being a strength coach we'll i'll tell guys to to use the foam roller lacrosse ball the beauty of where i'm at is we have a massage therapist on site where i think if someone actually needs work i'm not gonna say i'll use a lacrosse ball to fix your issues i'm gonna refer them there it's like hey something's going on with his hip like work on him and let's collaborate to see what we should start to implement into their training program so yeah uh when you are dealing with shoulders i feel like hips low back shoulders those are like the three big rocks honestly the big ones that we can get

into um what are some things that people can start to implement for kind of all of the positions that our shoulder needs to get into so i come back to cars and the reason why i say controlled articular rotations is you take a joint through its full range of motion and you're doing it on your own so you're using your own voluntary contractions to get you from point a to point b and the beauty of them is you go into flexion extension external rotation internal rotation there's a degree of abduction there as well. So you could train every single range of motion versus gravity and start to train that over time. I try to do it every single day.

I say every damn day. That's the slogan that FRC uses. But you do that, you're not going to lose that range of motion over time. You're going to maintain that. And it also allows you to become more aware of my body. It's like, oh, my elbow bends when i bring my arm up overhead something must be wrong there like the more you do it the more exposure you have to it the better you are at being aware of what you're capable of doing what you're not capable of doing so i say that for the

shoulder the hip and then the spine spine i would do cat camel or something like that every single day to get it to segment i tell people that's essentially like you flossing your joints. Yeah. Like the way you would brush your teeth and floss your teeth, same thing for your joints. How much are you focusing on breath work or during isometrics, especially if they're loaded in range? That's where that stuff really starts to get painful and starts to be really challenging. If you're sitting there for 30 seconds, you take three, five deep breaths, and all of a sudden you just found a whole lot of new in-range motion. That's painful.

Yeah. It hurts. With maximal contractions, obviously it's hard to breathe there. That's why I'll start submaximal, be like, hey, I want full inhales, full exhales, as relaxed as you can. I just go balls to the walls. Balls to the wall, baby. Split. Give me a 53-pound kettlebell. Let's see if I can just rip my groin wall to the wall baby split give me a 53 pound

kettlebell let's see if i can just rip my groin in half do it yeah but obviously but i'm breathing yeah brett jones said if you can't breathe in the position you don't own the position i believe i think it was him and that that's the mindset i take i think a lot of people stole that too yeah yeah i'm not i'm not taking credit for anything i've said today just just as a heads up i'm quoting you now. But are you coaching that kind of in range and getting people to connect with their breath? Because once you start to downregulate and you're at in range, you find that there's just your body's stopping you, not because you don't have that range, but because it's scared to go there.

Yeah, exactly. And I think that's, and coming back to the active-passive side, I think that's more or less what it is. Your nervous system is not used to this position. It's like, hey, hold on here. I'm not going here. But then, like we talked about earlier, PNF, you contract. It's like, oh, now you get into that range.

That's what the idea of pails rails, contract into a deeper range. If it's someone's first month, I'm not putting them into some crazy middle split position and be like, hey, let's go rock and roll. It's going to be probably something on their back probably focusing on a joint capsule whether it's external rotation internal rotation it's gonna be like hey relax breathing learn how to contract one direction and then slowly contract the opposite way which can be the more intense way the rails contraction contraction. Then from there, I'll start to layer that going forward. So that's me going from a PVC hip hinge to a kettlebell deadlift

to a trap bar deadlift to a barbell deadlift or a rack pull and then a barbell deadlift. Same thing with mobility training. What's the joint capable of doing? How do I progress it to the next exercise? How do I progress it further than that? When do I start to add eccentrics in? When do I start to add full range of motion work in? How much are you dealing with kind of, so if you're looking at like a split squat,

getting people's front foot elevated, and then that way they have to go way past what a normal in range of motion would be for that exercise. Do you deal with a lot of that? Are you coaching that? Like a foot elevated split squat? Yeah, so if you're doing a normal split squat, knee can only go to the floor oh yeah but if we raise their front foot up now all of a sudden we can get an extra yeah two four six inches we can do that a bunch of plates but do you hang out and that deep of of motion or range of motion with

people if they have if they own it if they have so i'll look at knee flexion. I might put someone in a Bulgarian stand there versus a split squat. I might do a reverse lunge instead. I might add a different variable in where it's more dynamic. I might do the front foot elevated. But if they have the prerequisite range of motion, then I will gradually overload that for sure. Yeah, I saw Ben Bruno the other day had put a video up of people going way, way deep.

He's the best, right? Making Chelsea Handler just, like, sit at the bottom range of a split squat. I was like, I'm not doing that. That looks hard. As long as you're staying tight. Too painful for me. What were we doing? We were doing three-second lowerings, three-second holds,

and then exploding back up last month with split squats. It was the absolute worst. On that note, we kind of asked Tony Jelencourt this the other day as well. How does this all differ from just doing the eccentric quasi-isometric stuff? Is it the same same? With the FRC-related work? Yeah, with everything we've talked about so far, you're getting a contraction at end range,

but in the eccentric quasi-isometric stuff, you're just holding a position as long as you can and then gravity is kind of slowly as you fatigue like pulling you more and more and more into a range of motion you're talking about split squats and sitting at the bottom of it you just hold that position for a long time and gradually get more and more range of motion in a good position yeah sooner or later gravity wins yeah i think it's your body okay, like, obviously it sucks while you're doing it. But it's like, okay, I'm good in this range of motion. Here's 15 more degrees. Because we know research shows that isometrics can allow for 15 degrees until they don't anymore.

Meaning, like, I'm not going to be able to get my shoulder to externally rotate. I mean. There is a point where you just can't go any further. Yeah, exactly. Yeah. So, yeah Tear your shoulder off Is this right?

We're all sitting here externally rotating I mean, for a pitcher, for example They need that range of motion So I'm going to try to get them strong there That's what's going to probably be the best bet In regards to preserving their UCL labrum A person that's just looking to do a push-up Probably doesn't need the same exact external range of motion.

On the other side of what you're talking about, if we're holding these positions, working on the eccentric, on the other side of the spectrum is the idea of a more flowing movement. How does that relate? Are you able to get into some of that stuff during the training periods? Because there is a lot of benefit to not just being so static and tight

and holding a position, but being able to actually get into a flow and, for lack of a better term, like dancing or things like that. Not dancing. We're not dancing at the gym, people. Moonwalking is not an exercise. Well, it could be. It could be. On the slide board.

Yeah. There you go. I've tried it before. Just like a more flowing, call it Max Schenck's five-minute flow type stuff. I think all movement is good movement. I mean, you need the prereqs to do it, obviously, but I don't claim that any exercise is bad. And the idea of the flow side, I think that this stuff is training.

That side is expression, like we were talking about earlier with Hunter and Dewey. Like, that's, I wouldn't say showboating, but that's what they're capable of doing because of all the prerequisite work they did. Totally. And same thing with flowing. It's like, hey, this is what my body can express because of everything I've done prior to that. I can tell you right now I'm not going to sit here and be flowing Cossack squats back and forth, putting my butt on the floor, for example. I need to train with isometric work and eccentrics to be able to do that one day effortlessly.

I just assume I'm genetically not capable. Yeah. That way, that's my out. So I don't have to work hard at that level of sitting at the bottom. It hurts. If you want to do it, then suck it up. But if you don't want to do it. And for most people, they get in the gym,

and if you ask them to hold a Cossack squat, that would crush them. Easily. Having a lateral shift or lateral movement plus static hold, that's going to crush people. Do you do a lot of Cossack squats, like getting people moving side to side? I'll do it with our baseball guys. I'll do like a static in-place lunge where they just learn how to hinge into their hip first, and then they start to improve range of motion with a drill like that. I might add a dynamic step into it where they're stepping out to the side, coming back in.

And then if range of motion and strength gets really good, then I might get fancy with it and try to add a full range of motion, constant squat to the best of their ability. Most people, I get away with step one and step two. I don't really get into step three, but there's certain scenarios where I might add that in. Well, what percentage of, in the totality of all the things you do with your athletes is this functional range conditioning stuff? Just for context, like some people, this is all we're talking about right now. Some people might think, this is all you do.

No, this is all we're talking about right now some people might think this is all you do now this is true it's not the case five percent tops like we throw med balls we get after it in the weight room this is more or less i would say like um trying to bulletproof the joints and bulletproof in quotes just giving them something to do where they're at the field you don't have a gym there like this is how you're going to warm up yeah and most people don't have like a system to understanding just where range of motion is i think that's a huge piece of things like this is just teaching people their body and creating that connectiveness like everybody can go in and just throw weights around well maybe not well but everybody can has a strength coach that they can just show up and do power cleans but they have no idea how to improve front rack position.

Actually, speaking of front rack, do you do much Olympic lifting? I don't myself. I did a lot of front squatting with a clean grip, but myself, I did hang cleans in college. That's about it. I haven't done much outside of that since, just because my body is like, hey, I hate you for doing this. Yeah, sooner or later, we just all break. Yeah, but coming back to what you were saying, I hate you for doing this. Yeah, sooner or later we just all break. Yeah, but coming back to what you were saying,

this is all an ongoing experiment. What I'm saying right now might not be what I believe in 10 years from now. I have no idea. That was something I wanted to ask earlier. You reminded me of that. When you take your FRC and then you go back and implement it, are there things that you're just putting your spin on because you see this with your specific clients that kind of go against the seminar

maybe not against it but it's it's your flavor to this frc system and that yeah and that's why i'm a fan of the system itself because like hey here are the concepts these aren't frc exercises these are this is what we read from the literature this is how how we perceive it. Use it how you want to. It's like they're giving us the canvas. They're giving us a couple paintbrushes, and we're painting it from there. We're painting the masterpiece from there. That's the way I look at it. And I do stuff on myself.

I was like, oh, that didn't feel great, or I feel the same as I did a month ago. But I use myself as, like, the test dummy for most of that stuff before I start to prescribe it for people. Yeah, and we have a large CrossFit weightlifting, Olympic weightlifting, powerlifting community where intensity is like hammered at these people. So if they're going to come in and they can take three to five things to put into their warm-up before their class starts or before they start getting into the lifting piece, do you have any like just go-to articulations that they can start to add into just getting ready for for class yeah i mean if they're going to be squatting especially if it's gonna be a front squat wrist ankle uh hip shoulder spine those are the ones i would look at so those are five right there from a car standpoint and i might mix in some squat prep stuff like i don't know let's say like

a mini band walk, deep squat hold, just trying to relax into that position, full breaths there. Different drills like that, I would say. I like that. Go ahead. I saw you take a big breath. I did. You got me.

Go get them. You had that look like you were about to say, let's take a break. That's why I paused. I was going to. Ah, see, I know you. I know how you feel and how you think. I can see it. I was looking at you saying, what you got? Because I'm going to go

to the bathroom. Okay, so after the break. After the break. We've done this twice this week. So how about you go pee? We'll go look at your shoulder a little bit. We can come back and talk about that. Give you a little bit of a feel and then we can... I'll save my mystery question for after the break. Perfect. Cool. Right on. Thanks.

We'll be back in a minute. One Ton Challenge.com. Stay up to date on all things live events. Come to Madison, Wisconsin, Friday night, August 2nd, from the FitAid Beer Garden. One Ton Challenge presented by FitAid. Head over to head over to one ton challenge.com to stay in the know for everything crossfit games and live events of the one ton challenge we're gonna blow this thing out of the water i'm so excited for you guys to see all the people lifting we

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That sounds so good in your ears. I hope you got in and checked out some Instagram TV because we just posted some external rotation. Frank Duffy, dude. Is this live? No. Instagram live. That's everything. That's where our life is.

It's in person, but not live. Well, wouldn't the IGTV be off at that point? We just post what you guys just did to work on his external rotation on Instagram TV. But the TV part doesn't really mean like live. So it doesn't disappear after 24 hours

like everything else? It does not. No, we are not live on anything. Got it. That way we can go back and edit in case you want to go back

and then we can make a perfect show. No. We don't really edit too much. That's like never. Sounds like a lot of work. Yeah. That's a perfect show. No, we don't really edit too much. That's like never. Sounds like a lot of work. Yeah. That's very not authentic.

Actually, Sam Harris, he's the one that goes back and will just redo an entire show, right? Yeah, he'll clip stuff out. He's talking a little bit. He's open about that. He talks about a lot of controversial topics and whatnot. FRC is not on the same... It's not quite as inflammatory

uh we left at the break with a big cliffhanger from you doug larson oh man uh so yeah we we had we had mentioned that this isn't like the totality of what you do this is a very small percentage of what you do as part of all the things you do with your athletes getting them strong and healthy and all that uh what does a general template look like for you as far as like a daily workout and a weekly a weekly structure sure so in an ideal scenario for our baseball guys for example i'll use them as the example we good yeah yeah spraying water Dropping water on my laptop. Come on, man. There we go. All right.

Save the day. Go ahead. All right. So we use a high-low model in regards to if we do a six-day template, the lifting day is high-intensity day, low-intensity day, high-intensity day, low-intensity day. We mix two movement days in there as well. The mindset we take with it is we have it broken down to three

Ps. It's prime, power, performance. Prime is essentially our soft tissue work that our guys do at the beginning. Very general. I don't necessarily give anything specific unless our massage therapist says, hey, they should be doing this, this, and this. Then they do their warmups as well, their cars, their other activation drills. I don't like the word activation as much as just movement per se but let's just say that from there they'll go into power which is essentially any type of med ball work, sprints, jumps, so on and so forth

they'll throw there as well, that's when they're going to get the most bang for their buck in regards to the sports specific side and then performance would be overall strength training, conditioning at the end so that's when they're the end so that's when they're throwing weights around that's when we're doing our arm care stuff that's where we're just trying to build a better body essentially and then we'll finish up with whether it's conditioning or

with our baseball guys might just be more arm care focused stuff might just be cool down pails rails like we were mentioning earlier it depends on the scenario but that's the way we structure it our high intensity days are typically lower-body days. Our lighter days are upper-body days. Low doesn't mean easy. It's just a little bit less taxing from a nervous system standpoint. And do you follow systems like that for yourself these days, or are you kind of just winging it and you just kind of know what to do,

but you don't follow any specific structure, or is it still pretty structured for yourself? No, so I'm actually, like like i said earlier i was doing the test dummy stuff from the frc side i'm also being test dummy for i'm going to try to throw a baseball 90 miles an hour like it's probably not going to happen considering i didn't touch anything over 80 but like it's like all right this is what i'm doing let's see if it works and then we will this might be the template that we use for next off season per se so i'm going into the third month of this now so it's starting to ramp up in regards to more baseball specific

stuff even though i don't play baseball anymore so i'm doing it on me to figure out this works this doesn't work and then we're starting to really cement 2020 essentially so so are you big into the self-experimentation stuff you're always trying new things on yourself and then implanting with your athletes after you decide if you like or don't like it yeah there was there was a while where i was doing more powerlifting based stuff and i just felt like garbage after that honestly so now it's like all right i'm gonna try to train to be more like an athlete again than than anything else so there was a phase where i was just like i was not motivated to train at all it was just literally just mobility stuff now i'm starting to get back into the swing of it.

When you say you felt like garbage, what do you mean? Just coming back to what I was saying, I'm front squatting in an Olympic lifting shoe instead of actually addressing the issue. So I was like there's always a lingering back thing, a knee thing, hip issue. This was probably going two, three years ago now. So it was like I really dove into the FRc stuff really practice that on a daily basis and seen some pretty good changes in regards to the way i move and feel daily so now we're starting to load that back up again from an actual weight training side yeah the the frc stuff can it be used as just a training program i mean if you look at like hunter

and guys that are expressing this at really high levels. I feel like if people wanted to just do weight training in range of motion and add some of these pieces but look at it from a performance side, it's not a terrible way to go about it. You don't want to be tearing muscles off bones and stuff, clearly. But if you can progress it the right way, it could be a training program. Yeah, and I just think of it like you can only put so many trainable characteristics into the cup at once before it overflows. So it's like if you want to focus on improving mobility,

then we're going to train mobility. But at that same point, if you want to lose 50 pounds as well, it gives and takes from the training standpoint there. If you want to, and I had this conversation with our pitching coordinator the other day because he has a new goal every single day. He's like, I want to throw 95 this summer. I want to have a 1,500 total with my bench squad deadlift. It's like, all right, you've got to pick one or the other,

and we're going to focus on that. Every day you come in here with something new, it doesn't work like that. Four-minute mile and a 1,500 total. I want it all. I want everything. We have to talk a little bit about the kid stretch because a lot of people that are doing this either coach group classes or are a part of group classes and would probably like

to implement some of it into their their training how can coaches take this and and use it on say 15 20 25 people at once from that standpoint the the whole kid stretch thing number one i would suggest looking into frc and kid stretch if you're going to want to practice it. Number two is the way I look at it is I pretty much do just cars and isometrics with people in my classes. I might get fancy and add some different moving from one base position to another, let's say like 90-90 to butterfly, using active movement to do that versus just, all right right relax out of the position and reset yourself up but again the way that i'll teach it to people is they'll have it in their programs as very simple stuff hip cars shoulder cars and i'll be like hey i have this class on saturday morning come try it

out to get more of a feel for what this stuff will actually do for you so that's the way i usually preface it for people it's not like oh come oh, come to kin stretch, because people are like, oh, what's kin stretch? And for the people listening, it's a system that uses active ranges of motion, but it's in a group setting. So if I start throwing acronyms at you the way I am right now over this, and I do that in a class, you're going to be like, what's going on here? But if you really understand what they mean, how to do them, then it's much easier to do that in an actual group setting so do you have any like 20 minute videos where you're just like walking somebody through the like the whole like what a whole class would look like or like a whole session would look like i have a couple different videos like that i actually have a there's me and my partner joe we uh we did a 38 minute video of

the eight our top eight mobility exercises we like for golfers but they're pretty much what we would use for most general people as well so yeah um that's available actually at our website uh par4performance.com that's a self-promotion right there sorry oh you totally do that par4 performance that's a great website. We're working on it. We're getting there. Yeah. You can sell that one. Just sell the website. We sold our first business.

That was our joke because we came up with the name and we got the LLC for it, but I moved. There was no business plan attached to it? Let's just get the website? We have stuff,

but it was like I just moved. I was focused on my personal brand. He was doing his personal brand, and all we had was like a couple T-shirts laying around, and people would ask, and we'd joke.

We're like, oh, we're just a T-shirt company. No, but now it's starting to gain some traction, and we've been more consistent on that. We have a ton of overhead strength athletes. I mean, CrossFit spends an overwhelming amount of time overhead, weighted, jerks, thrusters everything um if people are struggling with that i mean there's probably two or three places that you can guide them and just kind of walk through we just saw the external rotation which is on video um but what

else do you kind of look for and how can they start to implement just minor pieces to it, just getting overhead? Yeah, so I would look at the demands you need in regards to getting overhead. Obviously, if you're snatching, you don't need full flexion technically because you're getting a little bit further out to the side with your arms. But still, if I can't get that, then it's like, okay, I've got to figure out a position to create isometric tension there so I can gradually improve the way the shoulder gets to that position over time. So whether that's just me pushing my arm into a squat rack and trying to pull it off or me laying on the floor trying to lift my arm up off the floor and do isometric holds that way, that's going to start to get the ball rolling

in regards to me being able to have a more resilient shoulder in that position. Are you getting people, like, do you take them specifically to the pain point and then have them breathe, slow it down, and do the isometric at that point? Or do you, like, if it's, how often do you work on, like, the opposite shoulder or core? Like, where does that, where do you start people? Because at the pain point, sometimes the pain isn't really coming from that place yeah so when you say pain point actual pain or is like discomfort like oh i haven't been here well not yeah not like a tissue pain but discomfort yeah so what i'll do is after assessment what i'll typically do is the problematic side i'll always teach the stuff on the non-problematic

side just for them to get a feel for it. It's like, okay, this feels good on this side. I want you to do it to a slightly less intensity on the side we're trying to actually improve. And over time,

we'll start to bump that intensity up. So like you said, if you're going to obviously implement your torso into it in regards to core, trying to build tension there, and the idea of irradiating

or building total body tension is something that we will we'll start to do on the non-problematic side so when you go to that opposite side that you're actually trying to improve you already understand what your body should be doing in that position so with you i didn't really cue anything outside of the actual shoulder there but the harder you push the more like just naturally you build more tension throughout your body so yeah that's something that i guess the irradiation comment that you just made exactly tony mentioned the same thing on on our past show if you haven't listened to it like what was that concept the law of irradiation yeah just overall so the harder i let's say i'm

squeezing my fist the harder i squeeze the more i feel throughout my entire arm. So if I give you a soft handshake right now, like the dead fish handshake that some people give, there's no tension there. Or if I try to crush your hand, I'm going to feel stuff all the way through my shoulder. So that's the idea we're going for if we're doing something like this, or if we're going to try to lift 600 pounds off the floor, like you need to build tension. You can't go in there relaxed. So knowing how to ramp that up, knowing how to also ramp down is pretty important on that standpoint too. When we are dealing with like kipping pull-ups, this is a gnarly thing that kind of, look, people just go right into this.

And they're blowing past ranges of motion. They don't understand how the core. Do you ever add any of that into your programs? Like are you doing kipping pull-ups or any like power movements and like hanging on joints? Oh, so I actually do a lot of hanging with myself. Yeah. Like I'll go up there. I'll hang with one arm.

I'll switch back to the other arm. I'm a big fan of hanging as well. Yeah, me too. But with your clients? I haven't done much of it unless they show that they're actually able to hold tension there instead of just relaxing and holding on for dear life. I don't think it's necessarily the best idea to take someone overhead that doesn't have full shoulder flexion, be like, hey, hang up there on one arm with your whole body weight pulling down on you.

But a really good quote from Mike ran phone that i i use my from a exercise prescription prescription standpoint is there's nobody on the planet that's really good at physics that sucks at addition so like that's the mindset i take in regards to programming to get really good at addition and then we'll start to work up to that physics standpoint oh i love that quote i don't know if it's his. He said it at the FRC. I helped him instruct in October. It was like, wow, that's lovely.

That'll stop you, make you think a little bit. So you do FRC seminars or workshops? Is that what you just said? I've assisted with two. There's another one coming up in June, I believe, in Brooklyn. I think I'm going to be helping out at it as well. Yeah. Is that something where you're looking to host it on your own at some point?

I don't think so. I mean, I enjoy help. Like, they've done a lot for me in the standpoint of, like, wow, this has changed, like, my life in the sense of the way I move, the way I look at movement. And it's like I don't necessarily know if i want to be on the circuit per se but but i'm i'm more than happy to to help other people like spread the word for the people that attend like i'm all in on that so right on dude so you guys should take the course when we are when you yeah when you break your own uh programming out um what what it's like what are you learning in your own with this methodology

and how you're programming but like where does where's your head and in growing this this idea in your programs the frc stuff yeah like what yeah like i guess what are you experimenting with specifically on your own yeah so right now my eight my filler exercise for squat or deadlift is some type of CARS variation done super slow, slight intensity just to basically kill time in between my next set. But then later on in the workout, I'll do a little bit more intense work. So I might superset like a one-leg hip thrust with chains, and I might superset that with some type of shoulder external rotation drill. Because I'm coming back to the mindset, okay, I'm a pitcher.

I need to make sure my shoulder is resilient in all ranges of motion that i need to throw a baseball so i'm just sprinkling in my warm-up in between like filler exercises during the actual training session and then right now i'm doing some like high intensity pails of rails work at the very end of the session i that, and then I'll just sit there in the stretch after to relax but also allow my body to increase its overall stretch tolerance in whatever position I'm in. When you say high-intensity, pails and rails, you just mean you're having 100% max voluntary contraction?

So the way I structure it is week one was 50% longer duration. Week two was 75%, bumped the duration down a little bit more. I'm in my third week right now. It's going balls the wall 100 as hard as i can holding that for eight to ten seconds and i'm doing multiple cycles of that so there's there's a little bit of pushback in the static stretching uh and it in a way if you don't know exactly what's going on it could look like you're just doing static stretching um especially if you're adding a little weight to that, now you get into loaded static stretching. Can you explain a little bit of the difference between this and what people would deem as not correct

in the static stretching world? So static stretching comes back to the whole flexibility side, passive range of motion. The way that it's described in FRC is flexibility is the prerequisites of mobility. So passive stretching per se isn't bad if you don't have the range of motion to begin with. But if you're just stretching to create passive range and you're not layering that with the active range of motion through pails, rails, or through other modalities in the system, you're kind of creating quote unquote useless range of range of motion because yeah your body has access to it now but you have absolutely no control over that you don't have any strength

there so if you did end up there you slipped on ice and you end up in a weird position you're probably not going to be resilient to to mitigate injury and that's in that range of motion yeah you're coaching a bunch of kids right a lot of a lot of high school baseball players in the ballpark of 13 to 16, 17 right now? Yeah. Well, their bodies are a little bit more malleable than, say, Doug Larson, who's snatched, cleaned, and jerked his whole life and super strong.

You like that? Yeah. You like that? You like that? I'm really selling my strength over here. Right? From the adult and then the kid, is it just a much slower progression for people that are just beat up? With kids? You're not beat up.

You're still not? I don't know after that video. I don't know. Too much jiu-jitsu in my life. Honestly, with my 13, 14-year-olds, I see it. It's a problem if they know what cars are. I want you to do a good push-up before you worry about circles. Like, play.

I don't need this to be super structured. Yeah. So I'll teach push-ups. I'll teach rows. Like, those are big rocks to me versus you doing joint circles. I can see a bunch of kids trying to, like, learn, like, static holds. Like, look at this plank. Yeah, that'll definitely happen. It's so great. And there you just you just want to go like run around and be nuts and lift the weights you

know they want to run over to their phone and check their snapchat that's terrifying yeah so with with our kids cars that's actually real life like don't matter and they don't care about push ups they just want snapchat yeah exactly so we like the big things for for my kids is obviously i said push-ups rows and stuff but i learned this from john o'neill who's actually the director of performance at csp he's one of these probably if you ask me probably the best strength coach in the country i i i hold that down for sure i believe that but we we focus on other things like hey i want you to go over there and shake that kid's hand and look him in the eyes and figure out what school he goes to, what position he plays. That stuff is more important to me than, hey, you're going to do a joint circle

and you're going to learn how to build tension in this position. More life skills. Yeah, exactly. A lot more comes out of that, and they become a lot more coachable, honestly, than me telling you, oh, do it slower. Squeeze harder. coachable honestly than me telling you oh do it slower yeah so a lot of this stuff comes from a place of just educating people on movement patterns right so holding a static position is great but as soon as you start to add the eccentric which is layer two to this formula for you um is that is that your like entryway into teaching movement patterns to people of like hey

this is what your shoulder really looks like from a plank to a push-up and now you can insert all of the the movement pieces and teaching i'll use different cueing so with stuff like this i'll tell people hey pretend that like you know the slow motion setting on your iphone that's what that's what this should look all about the phone but like everyone relates to it literally everyone relates so it's like hey that's what this should look like. It's all about the phone. Everyone relates to it. Literally, everyone relates to it. It's like, hey, that's what this should look like. And they're like, oh, okay. And then if I have to, I'll go over there. I'll grab their arm like, hey, slower.

Or I'll yell at them across the room, you better do that slower. I can imagine you get a lot of drawback, though. If you've got kids in there moving slow and holding static positions and their parents are like, no, we need them big, fast, and and strong and they need to throw the ball harder we need power movements and you're saying no we need them to slow down and actually learn how to move their move their shoulder properly yeah we had uh we had a parent in last night and i wasn't working with the kid but he was like 12 or 13 and the kid was a dad's like yeah make sure he's doing strength work and agility work today. It's like, all right, well, here we go.

We get that all the time. So I'm actually putting together a seminar for our parents to give them an idea of, hey, this is what long-term athletic development should look like. This is more or less us teaching and them having fun. Yeah. And then as they get to that 15, 16 old age then we can they start number one they have a training age now number two we can start to layer more stuff that's actually gonna have carry over into the the characteristics that you know nothing about as a parent yeah parent kids are tough parents are probably even way worse helicopter they think they know things yeah you

should get the way kidding dude are you able to get the parents in there with the kids and like i think that that's a one of the biggest things and we were talking to kevin car he's uh that's it's a massive piece of their program i think it's just educating the parents on because you start to offend some parents because you kind of tell them hey you don't know exactly what's going on yeah it's definitely the approach like anything in this industry you could piss off a lot of people by saying it a certain way or or you could collaborate together so the way i'll talk to parents like hey we we know what you're like we want your kids to have the same exact thing but like we got to teach them the abcs before we start writing essays yeah let's learn how to move well let's start to load that and trust me they'll get stronger they'll get faster naturally as long as we start to continue to follow that track

for the next couple of years. I'll tell them we're playing for 2025. We're not playing for 2019 with a 12-, 13-year-old. Do you notice a lot more overuse injuries with kids these days because they're not playing five, six different sports or running around in their front yard as much? I was going to say that. They're not playing, period.

So I'm 25. I think I was going to say that. They're not playing, period. Yeah. I think, so I'm 25. I think I was the last generation to play. Literally from me to my brother, he's two or three years younger than me. He didn't play outside as much. I think that me and my friends were the last group to be from morning to night every single day in the summer. When the street lights come on, now you can go home. Yeah, exactly.

That was like bedtime. No, that's when we played manhhunt and we'd play that until eight or nine o'clock and my mom would be calling me on my flip phone like hey you got to come back home but yeah but coming back to it i think it's the the kids that i see that move the worst are either kids that are hockey players only or kids that are right-handed pitchers only because they do the same thing over and over and they overload that system yeah you ever seen a hockey player run? Like, that only, like, it's just sideways lateral movement because it's, I mean, we weren't born to run on skates. Yeah.

What does a PE program look like these days? I couldn't tell you, honestly. Do they even have them in most schools? Here they do, but I think they're phasing it out, honestly. I need to do some research on that end, but phys ed is not what it was like they were they were trying to phase out when i was in high school it's like so the way we train kids is essentially we wanted to be phys ed class we'll we'll warm up five ten minutes but we'll we'll do some movement stuff on our turf we'll do 10 15 i would say 20 minutes or so of, like, education from a squat standpoint,

but from an attention span. They don't have the attention span to go longer than that, so then we'll make the last 20 minutes or so play. Do you think physical education would be less likely to be phased out if there was actual physical education going on rather than just, like, parents and teachers thinking it's just, like, a break to go play dodgeball? dodgeball was like all we played that was like every day they're just playing games they're not being educated like if they're actually teaching like like real fundamentals of health principles then then maybe maybe academia would be more friendly toward it because they

could see that they were actually like a structured curriculum they're learning things and they're not just goofing off so to speak no i agree um i'm trying to remember back to when i was in high school i think you did 10 jumping jacks 10 push-ups 10 sit-ups and i was like all right go play for 40 minutes now yeah which is awesome when you actually enjoy it but i remember then there were kids that didn't play sports i was like oh this is the worst hour of the day and the the greater technology takes over our lives i think the less you're going to see phys ed, honestly. And that's my opinion. I might be dead wrong.

I hope not. But I hope there's a revolution like, hey, we need to make sure kids continue to play going forward. I actually also just saw some, I don't even know what you would call them, specials, like 60 Minutes type thing about kids' sports where because they phased out PE programs, because there's no real education, now you've got strength coaches becoming PE, and parents have to go pay for this thing now. And then if you want to go play the sports,

you're no longer playing at your local pony league or your little league baseball league. You have to go play the sports, you're no longer playing at your local pony league or your little league baseball league. You have to go play AAU. Everything's standardized. And in order for that to be like to have an actual coach, well, now that coach gets paid because that's his full-time job. And they take over your life. Now you're only a baseball player from the age of 10 on.

And it leads to the overuse injury. So how do you kind of combat that as a strength coach? Because your job is general preparedness in a way, but now the parent's coming to you saying, no, we just want them playing baseball. That's a massive conversation of really telling parents, like, okay, I'm going to feed you what you want to hear, but I know the truth.

Yeah, and we get a lot of that because there's certain scouting agencies out there that have rankings for 8 eight and nine-year-olds. Literally eight U teams. A kid was born in 2010, and they're scouting him already. It's unbelievable. And it's just like everything is so standardized now, whether it's that, whether it's school, everything's like a test. I feel like it's Tiger Woods' fault.

He was like the only kid that actually made it out of this like over structured household like you're gonna hit 500 golf balls a day you're gonna hit 500 putts a day and then you can go to bed like that model worked for him and all of a sudden it was like now like are there many baseball players that you hear about that like actually had this like over structure i feel like it's just a bunch of kids. I mean, especially kids from the Dominican. They're playing in the middle of nowhere, a street, but they can just like the baseball. I'm sure in scenarios like that, too, they did stuff.

I'm sure they played tag, and they did different things. They made their own games up, probably, their own rules. I'm sure if you take somebody like Mike Trout or whichever baseball player you want, Mookie Betts, who plays for Red Sox, he's a ridiculous bowler. Like, they all – you could put them on any competitive field, maybe not hockey, but I guarantee they can compete to some degree. When you look at the best in the world, they're just the best athletes.

Exactly. LeBron could play in the NFL maybe. Odell Beckham, I mean, it sucks he's not here anymore. Football player. But I saw a video on Facebook the other day. He had a baseball out of, I don't know where the Angels play, Angel Stadium, I would say. It's 400 feet to dead center.

Yeah. You can't just wake up and do that. You're just a freak athlete. Yeah. If you look at strength and conditioning as a whole right now and you zoom way out, what do you feel are the emerging trends that are really good right now? Are there new things popping up that you see as a super insider

that the mainstream world hasn't really gotten exposed to yet? Thanks for calling me an insider. I appreciate that. You called me strong a few minutes ago. It felt really good. I'm waiting for you guys to build me up here now. I'll think of something. Nothing's coming to me. I'll think of something. Tomorrow.

Nothing's coming to me. I'll tell you what. I think that, especially over the last couple months, I've seen a lot more through my feeds, more, like, variability in the sense of, like, hey, this doesn't have to be that structured. Obviously, for your athletes that are at a higher level, you want structure in their programming to elicit change. But, like, a gen pop client a youth

athlete like allowing them to to squat eight different ways or explore ranges of motion i think that's important because the less we play the less we we explore movement the worse off we are i think so if you can do that more in your training sessions the hour you get three or four times a week i think the better off you are. But that also gets into another question because on the other side of that spectrum is load and intensity. So variance plus load. Variance and then load and intensity being on the opposite sides. Do you prioritize?

I think it depends on the training age. Again, a 12-, 13-year-old, teach anything, movement patterns. Sets reps, load. They're going to get better. Yeah, you're going to get better no matter what. That's a novice trainee, too. Until you start to have a training age, I don't think it necessarily matters on the number side of it. But as you start to adapt and improve, then it's like, okay, now we get more sophisticated.

Now you're going to do four sets of five this week, five sets of four next week, six sets of three after that, gradually bumping the load up. Training age is like something that everybody knows exists, but we don't spend a lot of time talking about it. We talk about FRC. It's like, well, if your training age is brand new. FRC doesn't matter. PRI doesn't matter. None of that matters.

Anything you pick works. Yeah, exactly. If your training age is novice, it's when you're Doug and you're super strong, super strong, to find something new that may be able to increase your range of motion a couple degrees all of a sudden gives you a lot of freedom in what you can do now. And, again, someone said it, but everything works until it doesn't anymore. Like, there's always a way.

There's no end game with this stuff. There's always a way to progress it, whether it's strength training, mobility training. Yeah. Are you learning from people outside of FRC now and going to other seminars? So since I've been back, I haven't done anything yet, but I actually want to get into more of like the sports specific type seminars, like learn more about actual sports

how they do it from a training standpoint so not necessarily even baseball but like learn hey this is how we train soccer players these are the drills we do to make them better soccer players and how would that correlate in regards to the training side how do we condition them better how how do the drills you do how can i make make that better from the weight room side of it? Like finding a correlation between the two, trying to bridge the gap. From an actual training standpoint, I would like to learn more about the other systems. I'd like to see what PRI does, what DNS does, how do they blend, what do I like from that, what don't I like from that,

and then see how they all come together as one. Yeah, in the CrossFit world, it's like Kelly Starrett came in and revolutionized how people view mobility and stability, just those pieces of it. But we don't ever – I don't follow his stuff too much, so maybe he is kind of moving into a lot of what you're talking about. But getting people towards in-range of motion, adding load, that stuff doesn't really exist in the CrossFit space.

And I think for a while there was a little bit of a bad rep for end range in the sense of, oh, you're going to get hurt because you go to your end range. Yeah. It's like you're going to get hurt if you go to your end range and you don't have any type of force absorption capabilities there. At the end of the day, all it comes down to is injury is there's more load on the tissue than the tissue can absorb, which causes that tissue damage. Well, end range plus intensity equals tear.

Yeah, if you can't absorb it, yeah. So you have to go slow and you have to chill out and you got to, like, recognize that's end range. Like, that's where I think that so so much of the crossfit like ethos starts to get challenged and that definition really starts to not be a problem but people need to understand what high intensity means or being able to do the work the prerequisites to actually finding intense or high intensity uh that's the piece that is missing in so much of this. Like, yes, we can test high intensity, but, man, don't test high intensity

if you're going to be working on mobility and stability and having an actual warm-up, understanding joint mechanics. Like, getting to an end range and loading it, you don't want to do that a bunch. Off the bat, definitely, yeah. High there that's that's not a good place and for most people that can just be your basic air squat yeah for sure that's a that's a really tough thing for a lot of people to get there and now all of a sudden it's like oh we'll just do sendy you're gonna do

300 air squats in an afternoon that's a that's a massive you're just bouncing off bad tissues yeah everything you said is context dependent like you like you mentioned you know kind of like you threw it in there a few times like if they're not ready for it like if you haven't tested for it like you don't want to do that if if if if it's like the answer is it depends like it always is that's where all that that's where the assessments come in and that's where like knowing knowing your athletes and knowing what their capabilities are and knowing that you they have issues um and you can work around them or,

or, you know, them well enough to go just, you know, throw them into the fire and they're, they're fine because you've, you've done the necessary prerequisite testing. Yep.

Addition before physics. Is everybody coming in and doing an assessment with you when they start? I make sure everyone comes in through our doors. I want, I want to know them in and out. Like not only the way they move, but it's like, what previous training have you done? What works you what doesn't work for you um injury

history what have you had like i i go through assessments i sit down and i talk injury history and then halfway through i look at an ankle how a dorsiflex is i'm like are you sure you haven't sprained your ankle before and then it comes out it's like if i don't do an eval i have no idea like i could be squatting you under load on an ankle that doesn't move two inches let alone the four or five inches i would like it to to be able to load a squat so again i want to get as much information as possible but then it also creates kind of a buy-in right away because like oh wow he really cares he wants to know as much about me as possible so he can give me the recipe I need to succeed. So, yeah.

I saw you came in with this Perform Better bag. Do you hang out with that crew much? You go to the summits, et cetera? That summit was like, that's when I first got into this industry. I was like 20 years, I was 21. Yeah, I just turned 21. And I was like, wow, this is, this is like, there's this many people in this industry?

And that was just the Providence one. Like I went to one two years ago where Eric was speaking at. I was like his test dummy for some of the exercise and stuff. But that's always an awesome event. I've only been to the summits, but the guys from Perform Better, the Boyle guys, I love all of them. So they're good people. Yeah.

The thing about making out to one of those this year, like I've been wanting to go to the Long – not Long Island, Long Beach. Long Beach one, go to the Long Beach one for a long time, and we never seem to be able to make the schedules match up, but we might be able to make it out to Orlando this year, I think. Do the live podcast there, man. The live podcast. There you go. That's it, baby.

Right on, dude. This has been fantastic. This was awesome. You're 25 years old. You've got all this stuff going on. Where are you going in this career? What's the big goal for everything? Wherever it takes me.

I mean, me and Joe definitely have an idea of having our own facility one day and trying to not only have a great facility, but then also start to continue to branch out and build coaches as well, whether it's through seminars and in-house internship program. Like his passion, my passion is definitely teaching, whether it's a client or an intern, stuff like, or whoever it is. I just could talk about this stuff all day long. I go on these random tangents and just keep rambling on and on and on.

But like, I love talking about it. Yeah. And your website? www.par4performance.com. Is that the big one? That's the big one, yeah. Yeah, I was like, you know, I'm going to dedicate to this. I still have my Instagram page for Frank Delphi Fitness,

but, like, we're going all in on the P4P work, so. Awesome. Yeah, I think the FRC stuff is really cool, and it's really taken off in the last couple years. I see it so much more. So it's very cool because him and I had never really heard of it, but never really interviewed anybody that's talked about it. So it's very cool because him and I had never really heard of it but never really interviewed anybody that's talked about it.

So I appreciate it. I just made all this stuff up, by the way. I love it. Us too. Us too. That's it, baby. Fake it till you make it. That's how I do my whole life. Just making it up as I go along. I love it. Doug Larson. Right on. You can follow me on Instagram at Douglas C. Larson. I'm Anders Varner at Anders Varner

Shrug Collective at Shrug Collective on all of the outlets. Get into iTunes, YouTube, like, subscribe, leave a nice comment. We'll see you guys next Wednesday. Thanks, dude. Smashed. Smashed. Smashed. Smashed.

Smashed. Smashed. Smashed. Once on Challenge Live. It's happening at the CrossFit Games presented to you by FitAid. This is some exciting stuff, team. We've only been doing this for about four weeks now. The program's launched.

We've got live events scheduled. One Ton Challenge is here, and it's killing. And I'm so excited and appreciate all of you for tuning in, listening to the One Ton Challenge season, making sure that if you're at the CrossFit Games, we're going to be at the Fit8 Beer Garden, and it's going to be lit. So make sure you get over there.

We've got some strong people lifting weights, and I can't wait to meet all of you. I'm going to be emceeing this event with some really, really cool people, and we've got a lot of cool stuff on the horizon for all fans of Shrugged. So get over to OneTonChallenge.com. Get registered.

Put yourself on the leaderboard and stay up to date by entering your email address over there. OneTonChallenge.com. Also, our friends over at Whoop use the coupon code SHRUGGED to save $30 on a 12- or 18-month membership. Organifi.com forward slash shrugged to save $30 on a 12 or 18 month membership. Organifi.com forward slash shrug saving 20% on the green, the red, the gold, the protein, all the things Organifi. Our friends over at biooptimizers.com forward slash shrug saving you 20% on all the gut health and of course, Viore clothing keeping us looking fresh and athletic, athleisurely.

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