Barbell Shrugged - How to Train Speed and Power Without Olympic Lifting w/ Anders Varner, Doug Larson, and Coach Travis Mash Barbell Shrugged #591

Episode Date: July 5, 2021

In this Episode of Barbell Shrugged:   Benefits and drawbacks of olympic lifting Adding speed and power elements to basic barbell movements Why sprinting is so effective Training rotational speed and power Developing athleticism in the gym   Anders Varner on Instagram   Doug Larson on Instagram   Coach Travis Mash on Instagram   ————————————————   Diesel Dad Mentorship Application: https://bit.ly/DDMentorshipApp   Diesel Dad Training Programs: http://barbellshrugged.com/dieseldad   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   BiOptimizers Probitotics - Save 10% at bioptimizers.com/shrugged   Garage Gym E

Shrug family, this week on Barbell Shrug, we are talking about how you can train speed and power without Olympic lifting. Do I think Olympic lifting is the best way to train speed and power? Maybe if you're an athlete, maybe if you're into the CrossFit world, maybe if you really are interested in learning the Olympic lifts. But the goal of this show is to show you, show, show, in the same sentence, different meanings. The goal of this episode is to show you and to discuss all of the ways that you can get speed and power training into your training without having to learn the complex skills of the snatch and the clean and jerk. And I think there's some very tactical ways that you can start to work on these skills,

rotational power, sprinting, things like that, that you may not have in your programming right now. By the end of this show, I hope that you will start to implement many of these concepts, exercises, and start to think about speed and power training in a different way. Before we get into the show, however, I got to tell you about our friends over at Organifi. Most of us could use more energy in our day, but caffeine can only do so much. At some point, we need to look at the root causes of our fatigue. It turns out two main factors are low energy and chronic stress and a lack of nutrition. Organifi creates delicious superfood blends that address both of these problems. They use adaptogenic herbs and mushrooms to help balance cortisol levels

associated with the stress, and they make it easier to add more nutrients into your day. You simply mix a scoop into water or the plant-based milk of your choice and enjoy a natural boost any time of day. Friends, I've been telling you for four years, every single morning, how do I start my day? Organifi Greens. That's the answer. You gotta get the greens. You gotta get the micronutrients,

the vitamins and minerals to fuel all the processes that go on inside your body that you don't even know exist. It all starts with micronutrients. So get over to Organifi.com forward slash drug to save 20%. Organifi.com forward slash drug to save 20%. Organifi.com forward slash drug to save 20%. And I got to talk about our friends over at Bioptimizers, Magnesium Breakthrough,

Mag Breakthrough. Mary wasn't getting enough sleep. Every night she struggled with poor sleep and restless legs, but then she made a small change. And one month later, everything was better. And it was all because she started taking Magnesium Breakthrough by Bioptimizers, the only organic, full-spectrum magnesium supplement that includes seven unique forms of magnesium. Mary left a five-star review saying, I'd give this 100 stars if I could. Within one month of use, I went from daily struggles with restless legs, constipation, and poor sleep to no struggles with any of that. I know it sounds dramatic and far-fetched, but it's true.

And Mary is not the only one getting better sleep after taking Magnesium Breakthrough. Amanda says, I fall asleep much faster and stay asleep now until normal waking hours. You have a customer for life. Bill says, on the first night of taking Magnesium Breakthrough, my deep sleep jumped two hours, which has been the highest reading so far from my aura ring. Listen, if you're having trouble falling asleep and staying asleep, one of the best things you can do is possibly do is start getting enough magnesium, but please do not run to the store and buy your first magnesium supplement you find. Most magnesium supplements

use only two of two of the cheapest synthetic forms. And since they're not full spectrum, they won't fix your magnesium deficiency or help you sleep better. There are actually seven unique forms of magnesium and you must get all seven of them if you want to experience its calming sleep-enhancing effects. That's why I recommend Magnesium Breakthrough by BioOptimizers. Simply take two capsules before you go to bed, and you'll be amazed at how much better you sleep and how much more rested you feel when you wake up. For an exclusive offer to Barbell Shrugged listeners, go to magbreakthrough.com forward slash shrugged and use the code shrugged10 during checkout to save 10%. magbreakthrough.com forward slash shrugged. M-A-G-B-R-E-A-K-T-H-R-O-U-G-H.com forward slash shrugged.

And make sure you use the code shrugged10 at checkout. Friends, let's get into the show. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Smash. Friends, today on Barbell Shrugged, we're going to be talking about how to train speed and power if you don't want to do Olympic lifting but before we do this I have to tell you guys this is like been the most exciting thing of the last two weeks because I have a brand new kid in the house right and that kid does not do a whole lot but just kind of lay there and sleep but loves to get him some tummy time and some skin on skin. And you know what I have spent an overwhelming number of hours doing while

we are just sitting there watching that little dude sleep. I'm watching old school bodybuilding movies on YouTube. Yes. I watched Unbelievable the other day again. The best. It's the best. There is literally nothing better than watching Ronnie Coleman just get yoked and explain his training as if this is a normal day that I'm doing lateral raises

for 15 with the 70s in his back. If you ever want to know what your shoulder blades look like or how they move or the muscles or like what your low trap looks like when that thing looks like a softball in there like a handlebar that you could just grab a hold of watch unbelievable and watch that the first 20 minutes of him doing a shoulder day dude he's doing seated military press with 315 for 8 to 10. 315 press? Stop it.

Crazy. Dude, my favorite part of that whole thing is he does bent rows with 495 for like 12s. Hyper-TP rep ranges with 500 pounds. Oh, back work. Yeah. He was so good. He was like 300 pounds shredded. I love it. My two favorite bodybuilders would be him

and this guy named Johnny Jackson. He did powerlifting as well. He was a beast. Yeah, Ronnie came out of powerlifting too, didn't he? Yeah. Johnny O'Jackson actually competed against me. He came over to – yeah, he was a pro powerlifter. He was better than Ronnie in powerlifting,

but obviously not as good as him in bodybuilding. Was Ronnie just too big to be a powerlifter? No, he's not too big to go heavyweight. He'd get thrashed. Yeah, but that's what I'm saying. Those guys that he's competing with are like – I don't know. He just – yeah, he's so giant. He would get thrashed.

Yeah. Yeah, but that's why i thought johnny o jackson was so cool because you know seeing him i remember walking by him because you know he's my competitor so i was not friendly to him you know because he was coming over there to beat me but you were like damn that dude's shredded i did i was like i was like i was letting him know he was not going to beat me in powerlifting. But meanwhile, I was like, God, he looks cool. And now I'm like. Yeah.

I remember the people I was hanging out with, I was like, look at that dude's back. Even if I beat him, his back is so cool. Dude, I think that is the coolest part about watching those shows is like, those guys' backs are so. And then when they do front double b bicep the way that their lat like legit looks like wings like when it's just carved and like they're standing there in the same pose that every dude does like probably daily in their life in the mirror like ah yeah and then you see what they're looking like it's like

that lat when it flares out into that big wing and you're just like my lord you are a giant and then i watched and then i watched phil heath's road to his first olympia um and that one's really good here's the problem though phil heath moves like crap like he does not move well and it bothered me throughout the entire thing not to say that he's not one of the greatest bodybuilders of all time but i am saying that when he does a lunge with 135 pounds looks like crap he looks very unathletic oh call him and tell him because i'm sure he cares about my opinion getting squat you know like phil heath i've never seen him actually train i've

only i've only seen his physique which is incredible of course but i've never actually watched him lifting weights they i they did not show any uh squatting in in the the training videos that i was watching um but they showed up doing lunges and i think that those guys do so much they're already so big that like it probably i don't it's interesting because ronnie lifted so heavy yeah like the 805 double front squat or whatever it was like he lifted deadlift was it 800 was the deadlift. He did front squats with.

Was it seven? Yeah, he had six plates for his front squats. Yeah, 585. You know, 585, yeah. Yeah. I mean, still very, very strong still. Yeah. But I think that once they get that big.

I think, who was it from N1 education? Coach Kassem. Yeah? Coach Kassem. Yeah, Coach Kassem. When we interviewed him, he was just saying, like, those guys can't lift heavy. They have to just – they're lifting very heavy. It's heavy weights, but they have to go 8, 12, 15 reps because it's just like – it's just too much.

And there's so many forced reps. That's one thing I noticed a lot of that, like, they just have to do it a very too much. And there's so many forced reps. Right. That's one thing I noticed a lot of that, like they just have to do it a very different way. Well, I think we all have learned now that, you know, it's, it's the going to that end,

you know, to failure is probably the most important. It is not, it is the most important part of hypertrophy. So you can either go to failure with fives and go super heavy, or you can go to failure at fifteens. It's not as heavy, probably better for your joints.

Probably don't end up like Ronnie. If you do that. Yeah. The other thing I noticed a lot of as they do like a ton of, um, assistance, not assistance work in like accessory work, but,

um, like going on the dip machine and they do like half reps just for triceps but all of them do with it i shouldn't say all the ones that i'm watching and their training partners do a lot of it in um like using the foot assist thing in the last second yeah yeah like they literally will crank out a set of like 15 to 25 and be spotting themselves the entire time uh just to get that much volume and that they need and it it's really heavy when they lift heavy like their their sets of eight are really heavy those guys are insanely strong but all of the accessory work is things that i would consider

to be totally unnecessary for the function of your life yeah where it's like just do the dips do a set of 10 go home like you're doing it you check the box you're you're getting your chest but all their stuff is like half reps to push out how long they can keep time under tension for as like as long as possible with as much weight as possible getting into like 25 rep sets no way that's where that whole you know any galvin has been talking about lately about sarcoplasmic you know hypertrophy you know, hypertrophy, you know, versus the, um, my, my circle versus, um, my fibula. Yeah. So you got the, sorry. It's just, is it true? I mean, maybe there's some recent evidence that says sarcoplasmic might very well be true. So maybe the bodybuilders had it right for a long time.

They wanted to do that. You can't argue with them. They're giant. Yeah. That's the funny thing is when people – you get a little lab rat arguing with them. The guy weighs 130. You don't know anything about hypertrophy. The dude's like, I weigh 400 pounds and I'm ripped. Yeah, I have to go with the beginning of CrossFit when bodybuilders were like totally demonized

and they always said like bodybuilding training doesn't work. I was like, have you seen those people? Something is happening. It doesn't work. training doesn't work. I was like, have you seen those people? Something is happening. It doesn't work. It doesn't work for us. Redefine what working is. Totally. Yeah.

I mean, something worked with Ronnie Coleman. It's all working for Ronnie Coleman. You just stick a pump in his skin and blow it up. The best part about the movie, Unbelievable. Please, if you have not watched Unbelievable, just go to YouTube right now, post up with some friends, do whatever you do to have fun, and watch Unbelievable if you just want to watch a total freak show, lift weights,

and just do it in Ronnie Coleman's voice. It's like watching a punch-out video like a knockout compilation with Mike Tyson. I have never seen that. I'm going to watch you later. I'm going to watch you today. The next time we're all in the same room, we're watching Unbelievable and we're just going to get cooked out of our mind and eat food and hang out. It's going to be great.

I'm so excited. I haven't seen it in years. I'm totally down to go watch that. It's one of my favorites. This has been my parenting so far. I just lay there and I'm like, well, this guy can't go anywhere. I'm stuck. I'm watching Unbelievable.

Let's do it. But the thing about – Talking to your two-week-old going, look at it, 405 for reps. You're going to be doing that. And then Phil Heath is doing lunges, and I'm like, look, look, look, look, look, look. We understand that guy is one of the best that's ever walked on this planet. But you got to get your knee even remotely close to the ground. The reason I even bring it up is because I was watching it.

And I was like, is that guy who's the best in the world? Like he's won multiple, multiple Olympias. Literally may go down as like top five ever, forever that's ever walked on this planet. And he can't do a lunge. It's not that he can't do, he's not doing lunges where he's going through a full range of motion. I would love to ask him and just be like,

dude, do you do that on purpose? Just so you're like only getting your quads in the mix and you don't want anything else or are you so jacked that you actually can't get down there and you're doing it right i don't know his quads would be you know if he's not going all the way down you know we're like whatever it is if it's i think he's just doing one maybe he's very yeah maybe he's very intentionally like trying to take the stress off his knee and his quads and is just doing more of a glute-focused thing. I don't know.

I was wondering why I see people that are really experienced doing something kind of a little bit weird. There's probably a rationale in there somewhere. He's not the best for no reason. Accidentally. No. Yeah, absolutely. I just Googled best bodybuilders of all time,

and it was Arnold, Ronnie, and then Phil. Yeah. He's top three. Yeah. He clearly knows top three. Yeah. He clearly knows what he's doing. He has somebody in his corner that's saying, hey, dude, don't touch your knee to the ground. Stop.

You're doing unnecessary crap. Do you think all those dudes nowadays have someone like Kasim that's actually bringing science to it too, or what? Or are they just like going to the gym and just going ham? I would imagine they have a team of coaches that help them yeah i don't feel like i don't feel like they're doing all by themselves i think the path to the top for so many people is exact is the exact same right like in a way you come from very little, you find this thing that you happen to be gifted at. And then you come from a place that's like not happy.

You don't have many options. And the barbell just turns into like, you know, well, I happen to be good at this thing and I'm just going to keep going forever and, and see how far it can take me. And then somebody, it's like the guy that owns –

what's the gym that Ronnie trained at in Texas? Metroplex. Yeah, that guy has a gym, and he has the culture that allows people to go in, and it's dirty, and it's awesome. It's so awesome. I've never been there, but – Oh, it's so awesome.

But you can't just randomly get as lucky twice it's like ronnie coleman walks in and he's wearing tights and you can see veins through the tights and you just go oh you're gonna be mr olympic you're gonna be the greatest of all time sick that sounds awesome i can't wait to watch you strict press 315 for eight and two years and do a thousand pounds on the sled every day and like you can't yeah like and but dude imagine if ronnie coleman if you had like someone like pulled you over for going like 70 miles an hour and i've speeded ronnie coleman ronnie cole Coleman and his voice is coming up to you. I wish I had Roddy Coleman voice.

How about bro? You cannot give me a ticket when you're taking that many steroids. Come on. Yeah, dude, you should be doing other things. Yeah. That plate of chicken that that man eats every like four times a day. Dude, that guy has consumed more chickens. I'd love to know how many chickens,

that whole chickens that that guy's eaten in his life. How many people thought he was a stripper when he walked in? Oh, right. He'd be great at it. He's jacked and shredded with a police uniform on. They're like, hey, come on in. Yes, he knocks on some woman's door. She's like, yes, who did this for me?

A family friend of ours on her 50th birthday got a little bit drunk at her house, and the police showed up to a totally grown-up adult party, thinking it was a bunch of kids causing a ruckus, so to speak. And these cops showed up to the door, and she opens it up, and she's like, yes! And she grabs him by his shirt and pulls him inside, thinking he's a stripper and he was a real police officer.

He's like, man. And they couldn't talk her out of it. She was like, no, they're strippers. Let's do this he's like i'm about to taste you like i don't know maybe i'm down yeah i mean make a little cash on the side just turn that when you turn that body camera off and like click all right let's do this the body cam dude the steroid thing with police officers is is a funny thing it's like there's so many police officers that the steroid thing with police officers is a funny thing. It's like there's so many police officers that do steroids. Steroids are very obviously illegal, but it's just like brushed under the rug.

Nobody really seems to care. It's hilarious. That is the only hypocrite. That's such a hypocritical thing, though. But, you know, whatever. Or like the military. Oh. That's just government-funded for sure.

My wife says that for – and I agree with her. Military and for firemen and really even for police. Like I hope they're on. If someone's coming to save me, I hope they're jacked. Right? Yeah. Imagine if you were a fighter pilot and they were like, sorry, sir, you're not allowed to take Adderall. You're like, I'm flying a $20 billion, however many dollar plane.

And this guy is up there trying to shoot me out of the sky. I'll take the extra focus if I can get it. Yeah, TUE time, baby. I'm taking this. When second place is death, making the rules doesn't really seem to matter so much. If I'm an Army Ranger or Delta Force, I am going to take when I'm taking everything. Yeah. If it's MMA, I'm winning.

Debatably, which I don't think it's a big debate, like it's healthier to train the way they train while taking a bunch of extra supplements. 100%. That's not a debate, man. Like it's recovery. That's not a debate. Yeah. I that's not a debate yeah you do not want like a bunch of first off like when you're 23 you're untouchable to begin with like mentally it's like if if you're only lifting weights you're you're training so hard and you're pushing the limits every single day if you're if your life is on the line and you're training that hard with that level of like intensity the last thing you want to do is be like knocking on some guy's door

without knowing what's on and like with no clue what's on the other side right and you're like yeah just like i'm regular anders today no i'm regular guy no captain america i'm captain america today boy Give me that shot. Yes. I'm trying to come home to my wife and kids. I don't care what you think about me. I'm taking everything. The amount of stress of what's on the other side of that door. Yeah, I'm kind of

like Mello right now. No big deal. Oh, my God. I bet their heart rate is at max when they're knocking. Anyway. Speed and power, friends. Speed and power. I'd love to start off by just talking about general training of speed and power

and, like, energy systems, why it's important. And I personally believe that, like, Olympic lifting is the best way to do that as well as, like, when you start to talk about athleticism in the weight room, if people do not like to do cleans or scared of kind of what they look like of, of cleans and snatches, how can people get into that? And I guess even starting really at the top, going back to what I was saying of like,

why is training speed and power so important? If you're talking to me, it's like power is everything that we like in sports. If you talk about a boxer knocking somebody out, there's power. If you think about a home run, it's power. A big hit in football, it's power. If it's a soccer player blasting a ball into the goal, it is power. A big hit in football is power. If it's a soccer player blasting a ball into the goal, it is power. That's why it's talked about so much in the circles of strict Tennessee coaches. You think about power, you got to think about what is that. The simplest way to look at it is

just simply force times velocity. There's a curve. If i'm really strong but slow i'm not powerful however if i'm really fast but weak i'm not powerful it's that middle ground that makes you powerful therefore that's why you know weightlifting is pretty much lifting some maximal weight super fast and explosively which is why it's powerful you know that's uh the good summary to start us out yeah it's also like the thing that we lose the most of it there's there's there's a lot of people that lift weights very few of them do it aggressively with speed with power with athleticism and i immediately think uh about just like what do you lose the most or what do you lose the fastest as you as your training

age goes on and on or or just your biological age as you get older what is like the number one thing that you end up losing because there's almost zero demand for sprinting and being fast and being powerful at at the age of 35, 40, 45 years old. Like what, what are you chasing after? Like you just don't have a reason to get the up and go. And if you don't get out and practice it or don't practice, like actually move with intent, um, you lose athleticism so quickly.

Physiology will actually change right, right before your eyes. You know, like the, so quickly. Physiology will actually change, right? Right before your eyes. The components that make you explosive and powerful will actually start to wither. It's definitely the trait that you lose the quickest as you get older. Everyone knows about old man strength, but nobody ever hears about old man speed.

It's just ridiculous. Yeah. You can do powerlifting as a 65- a 65 year old and people are out there doing it they're out there pulling deads with 400 pounds or whatever it is as a you know a fairly old person but nobody's out there rarely you see people running running sprints and and doing plyos and and whatever else when that when they're older but i think you still should do those things it won't look like it won't look like it looked when you were 20 years old um you know you might you might be doing box jumps onto a five

inch box or whatever it is um you know you might be doing like kettlebell throws with you know a 15 pound kettlebell and you're just throwing it as far as you can or shot put like you can still do plenty of explosive movements but uh it's it's certainly not going to be the exact same as when you were 20 or 30 you were doing like you know single leg bounding over over hurdles or whatever it is um but i definitely think like some aspect of running sprints should stay in your training more or less forever um i think hill sprints and stair sprints are great for developing power uh and they're very comparably easy on your joints compared to many other forms of power training because it's basically concentric only right but

so i do a lot of that like especially during quarantine like i did a lot of sprints just on my my single you know for my first floor my second floor single level so it's like three steps per side you know sprint up as fast as i can three explosive uh movements per leg and then kind of casually walk down and just do lots of reps like that you know just do 10 20 30 of those however many before i feel like going back out to the gym and lifting the rest of my weights for that day i just need some some fast explosive movement uh that way i don't lose that capacity yeah that's why when people old guys you'll see they won't do any of that for the longest time.

Then they'll go out and play flag football, and then they tear a hamstring, or they'll tear an Achilles. Those are two very common injuries that you see. It's just because, you know, those, the ligaments are not, and the tendons are not prepared because you haven't done any of it. So they're not strong anymore. They will, you will go backwards in your training. If you go straight to long full-speed sprints after not having sprinted

for a decade, like you're very likely to pull your hamstring. Like if you're doing like 10-yard sprints where you're just accelerating, you're probably not going to tear your hamstring. It's like once you're like at whatever full speed is for you after 30, know, 30, 40, 50 yards, you're still trying to go fast. That tends to be where people tear hamstrings. So if you just do like shorter sprints or even agility drills, if you're doing, you know, full speed cone drills, things like that, then you're very unlikely to tear a hamstring.

But if you're doing depth jumps and trying to like rebound, you're doing box jumps or you're jumping off the box and bounding immediately back up, like your Achilles is not going to like you very much. Totally. I watched my high school coach play basketball and tear his Achilles. I saw it. It was terrible.

And you heard it. You heard it. Boom. Yeah. The gunshot goes off. Well, yeah. I mean, I wish it would be cool if Andy was here, but Titan is a protein that is directly responsible for the structure, you know, it'd be cool if Andy was here, but Titan is a protein that is directly responsible for the structure,

you know, of the muscle. And if you look inside the sarcomere, you know, we always hear about the myosin and actin, but it's Titan that holds that structure in place and that's responsible for elasticity. So when, as we stop doing elastic movements jumping bounding running then that starts to wither and so next thing you go you go out there you don't have the same structure and then pow pops or you know um we had you guys had knees over toes guy and there's a lot of people out

there talking about you know training for tendons and ligaments you talk about doing isometrics or you talk about doing you know bounding so if you don't do those things that's those structures get weak too so it's like you gotta have it yeah the uh the way that i always go about any sprint work is what doug was saying even if it's long distances just just constantly be accelerating. And once I feel like I'm not accelerating anymore, that's pretty much time to pump the brakes like that. Instead of having that like long 400 meter all out, it's typically like 100s where I just accelerate through the entire thing.

And then once you start to get to the end, you go, Oh, once your body stands straight up, you've gone too far. And then it's time to just slow things down because that does get people. The hamstring thing really gets people on just all-out straight sprints if they don't have much experience doing that. Totally. It's when you're at max speed and you're doing the pawing motion. That's when it's really a lot of tension on the hamstring.

If you stay at that acceleration phase where you're kind of leaning forward, which is stairs and hills, you never really get to that point. It's a whole different component. But when you raise up, which I just measured my friend, who is an expert at sprinting, to be on a show, it's a forewarning that he'll be on sometime, but you know, he'll tell you, it's like, it's a totally different component, totally different structure. You know,

the muscles in play are different and the way we use those muscles are different when you're doing acceleration versus max speed. Is it, is it, I know very little about sprinting mechanics. Is it more of a push when you're in that leaning forward? And then once you hit speed, you're doing more pulling your heel. Which is why the hamstring becomes a big problem. Yeah. Well, you know, during the acceleration phase, yeah,

you're actually driving your foot down. And the goal is to stay on the ground as long as possible because they're using impulse. because the longer I can produce that force, then we've already heard me say, then the more velocity we can create. So the acceleration phase, it's all about,

yeah, it's a squat, it's a squat, squat, squat, squat, squat. However,

then you're at max speed. Now it's about how quickly can I do the turnover? It's not so much about like strike the ground and stay out as long as I can. It's about how quickly can i do the turnover it's not much about like strike the ground instead as long as i can it's about turning over as fast as possible i actually remember when we were down in jamaica the kid the the way that the kids were starting seemed weird to me because i had never been around like elite sprinters before to see like the mechanics but it was not in a way that you that i would just run they were trained to do something that was different in the way that their feet hit the ground at the

beginning versus once they were at full speed was it it sounded different um which is interesting now that you say that i never really thought about that when we were down there right totally yeah and like yeah there's a, it's not necessarily like pulling your, you know, a lot of people will think it's like pulling, but my man, William, he is another, another sprint coach, William Bradley's his name. He talks about squeezing at the knee and what, you know, for the recovery phase. And it's, it's weird how that squeezing will actually bring that knee forward

versus like pulling with the psoas, which is not a very strong muscle at all. He really works. I don't think I'm supposed to tell this. Yeah, I'll have him on the show and he can tell it. But you squeeze with the knee and it helps with the recovery phase. It also helps with, like, shortening, you know, that lever. So, like, if your butt, if your heel of your foot is able to pretty much go right against your butt, then you're going to limit the length of that leg then.

And so it makes it much easier and faster to bring it forward. Well, you end up in that position where your your heel basically isn't your butt and then you're going to extend your knee super super fast and then go right back to to a full hip extension and in a very hamstring dominant position where right when you're when your hip is when your hip is flexed and your knee is straight and your foot's way out in front of you like most of that that contraction is hamstring dominant until your foot hits the ground and then hip hyperextension, terminal hip extension, is kind of more of a glute-dominant thing.

And so you have the high-speed eccentric on the hamstring, and then you have ground contact where if your glute is working, your glute's kind of doing a big chunk of that, but if your glute's not firing very well or it's fatigued and your hamstring's trying to take over, your hamstring doesn't have very good pulling leverage to go into hip hyperextension. It can pull you back to neutral, but it doesn't pull you into hyperextension very well because it's like there's no lever anymore, like the heart explains without drawing it.

But basically, you're pulling. Once the lever has gone all the way down and your femur's kind of vertical, so to speak, like your hamstring just pulls straight down. There's no horizontal pull, like your glute has a more horizontal pull at the very end, so if your glute's not working, your hamstring tries

to do it and then isn't able to. It's contracting as hard as possible, but it's pulling against basically an immovable object kind of yeah um and i think that just because it's it's a unilateral uh exercise in a way that you're you have one foot on the ground at each step of the way at full speed most people just there's going to be a weak side and it's going to get really crazy like it's it's it's not easy if you have the imbalances in in there and now all of a sudden you're going as fast as you possibly can things are going to get weird um jumping though gets away from a lot of those those issues mainly because it's bilateral uh but standing broad jumps um if

you're jumping up but not down in the plyometric thing. Do you guys do much jump training? Not even like for dunking, but like early actual height, but doing jump training? We do. These days, for me personally, I really like doing 100% full speed burpees where you jump as high as you possibly can

and doing them this this is great for this conversation actually it's like it's speed training but you're not running sprints it's like unconventional speed training where especially as you get older like being able to get down the ground and get back up and jump as high as you can get back down the ground like really really fast like getting up and getting down from the ground as you get older is an important skill to keep so So I do a lot of that and or burpee box jumps where it's basically the same thing. Just burpees with a high box jump or just straight up box jumps. Just jump up and then typically I step down. I rarely jump down and rebound these days.

Every time I see somebody jump down. The risk reward is not there for me. Yeah, every time I see someone jump down i go amateur well i mean that's new you stop that one day and you should in that little performance you should jump yes because you know that's all the time yeah all the time it's going to be prepared like like our guy knees over toes and there's a few other people out there who are doing some really cool things right now when it comes to jump training but yeah you really should because you know it's also a measure of it's called the reactive strength index it's going to look at elasticity

and so again at your neuromuscular system so when i jump down you know or i have my athletes jump down it's a test that we do i'm looking at how long are their feet on the ground and then how high are they jumping. And those two components together tells me are these dudes neuromuscularly sound and or are they elastic? It's super important in weightlifting, like elasticity in general. Ryan Grimsland, who's one of my top athletes, dude is not, believe it or not, is not as elastic as you would think.

So it's something that we've worked on like crazy. Lately, we have gotten him 10 times better by doing things like that doesn't seem, if you were there, you wouldn't see, it doesn't seem hard. Like he's been working on elasticity. He's been working on certain velocities at certain strength qualities. And now he's gotten a ton better because they were just weaknesses in those components that we've handled. Do you guys do much in the way of barbell jump squats?

Oh, yeah. Absolutely. How do you incorporate those into your athlete's training? Well, we look at like – well, that's actually a tool that we're using to measure too because, you know did you ever um measure the dynamic strength index dog it's like normally what you do you need force you need um back in the day you would use force plates and you would look at the um isometric isolateral or i'm sorry isometric mid-thigh pull and so compared to you know like a leap. And so what we do is we use,

and all you're looking at is like peak forces at, you know, loaded and unloaded. It's all you're doing. So we use the barbell jump as our, and we use velocity to measure, you know, peak force versus force place. It's a lot, you know, it's a lot cheaper and it's a lot, it's more practical for us.

So, but so we do. And then what I, what I look at is like, is this person, you know, it's a lot cheaper and it's a lot, it's just more practical for us. So, but so we do. And then what I, what I look at is like, is this person, you know, are they able to create a lot of force loaded or unloaded? Is there an imbalance? So, you know, so someone could create a lot of, like I can create a lot of force loaded, unloaded. I can't anymore. I mean, I can't near as well as I used to.

So then i should just do plyometrics however on the flip side of that if i'm not good at creating force you know loaded then barbell jumps would be a great way to change that yeah yeah it really depends on where on that force velocity curve that you mentioned earlier you're trying to get better like if you're a power lifter then and you're doing, you're, you're trying to get better. Like if you're a power lifter, then, and you're, you're doing dynamic effort method. Like you're still lifting kind of heavy. Um, not, not one rep max heavy, but you're lifting kind of heavy and you're moving a moderate weight as fast as possible. Whereas if you're, if you're someone like a, like a boxer, like boxers, it's great to be strong if you're a boxer also, but boxers are going to punch at,

at, at full speed against essentially no resistance until they make contact. And so doing low-force, high-speed training for guys that are trying to improve punching speed will probably do a lot more than just increasing their bench press from 250 to 275 or whatever it is. It just really depends on where you're at on that force velocity curve, what's important to you. If you're an athlete, it's easy to figure out.

If you're just a regular person that's just trying to maintain all these qualities, then I think it's good to train explosively at a variety of different resistances. And it's fun. Yeah, not everybody has a trap bar, but the trap bar deadlifts, Doug. The trap bar jumps? Yeah. Jumping with the trap bar, that's a phenomenal way to go about doing this

relatively same thing, just different place. Yeah, I love trap bar jumps, especially for people that are relatively new or don't really have any interest in learning Olympic lifts. It's way easier to teach somebody how to do a trap bar jump than it is to teach them how to snatch correctly. Ten times, and there's some research from Dr. Tim – I hope I don't kill his name, but Sucklemell,

and his research would say that people are able to produce more power with a trap bar jump, and believe it or not, they're able to absorb more force with a trap bar jump. Obviously, if they keep the trap bar in their hands when they land.

So compared to a clean – You don't want to do that for the record. Anyone listening, don't fucking do that. Unless you're a football player and they practice it. It's no different. Keeping – doing a trap bar jump and keeping the trap bar in your hand is not a whole lot different than keeping the bar – catching the bar in your chest when it's flying through the air

with 400 pounds on a clean. Sure. the bar, you know, catching the bar in their chest when it's flying through the air with 400 pounds on a clean, you know. Sure. You know, so anyway, it showed it was way better, you know, as far as those two qualities because, you know, forever weightlifting coaches like myself would have argued you can't, there's nothing out there that can replace the clean for power. And so quite obviously, yes, there is. So I used to train. This is really funny.

I trained for an entire summer with a lineman from the San Diego Chargers that outweighed me by like double. And he would never do full cleans, but he said that the strength coaches for the Chargers only allowed them to do clean pulls from the hang so basically just holding it at the hip hip hinge a little bit and go yeah um but it always looked really really awkward especially for a guy that size and that um just big in general like you weigh 300 something pounds and have that much strength and power.

You have to put 400 pounds on the bar to do the jump. And it always looked so weird that I'm not making the money that he was making and my job was just to make sure he has good workouts. I'm not really going to get in his way. But it always looked so awkward when you would see him jump there'd be like this half shrug because he was never thinking about finishing the movement it was just kind of like wherever the bar went his body went um i i always thought that that was like a terrible way to train speed and power just jumping mechanics uh well there's another study that says you're wrong

i'm sure there is that's why the san diego chargers are doing it same guy i'm looking i'm actually looking at the study right now that said you know they looked at jump shrug isn't it so now now i have questions for you um in that, you aren't really teaching great jump mechanics as they would relate to a specific sport, I would assume, or just power movements in general, like how you would exert force on somebody that's in front of you because you get pulled so far forward. If you've got 300 pounds on the bar,

you're someone that weighs 300 pounds, and now you have 300 pounds on the bar, it're someone that weighs 300 pounds and now you have 300 pounds on the bar. It's not that big of a deal. It sounds heavy to a guy like me. That's half his weight or whatever. But like if you're getting pulled so far forward, most likely if you don't have the proper mechanics to understand the high hang and a clean and they're not teaching power cleans, they're just teaching the jump portion or the power position portion. Wouldn't that pull you forward so much that it would almost be wiring poor movement patterns? No more than a clean would teach.

You know, the bars are the same exact place. If you do like a hang clean, you know, like it would teach the same thing. And like here's the news for you. But it doesn't – I feel like it doesn't load the same. Like when you are a, when you're taking it from the floor, in order to get it to that position, a lot of things have to go well. Right. So it limits the load because you can't go from floor to hip without the right

things, you know, loading to that position. You're making their case though. That's exactly what they would say is that, you know, so many things have to go right with so very little time to teach an NFL football player to those things. And so it only makes sense to do, they would say it only makes sense then to do the high hang, the power position.

And really all it comes down to is to is how much power are you producing. If I'm able to produce as much or more from that with less training, then that should be the way to go. That's what they would say. And so, you know, like, I don't know. Those dudes are awesome. And, like, if they're doing it – oh, here's the point I was going to make, is that the

you're if you look at a vertical leap versus like a clean or or a hand clean or a clean jump none of those mechanics are the same like it's a totally different movement you don't get into the power position when you do a vertical leap you know you just go from like you know hinging at the hip and up there's no double knee bend so none of them are specific when it comes to a vertical leap. That's why people argue against, you know, the triple joint extension. You know, it's totally different. It's a different movement. However, it doesn't have to be specific.

It's like, are you teaching the body to reduce power or not? Like those mechanics are happening simply because of what you said. There's a barbell in your hand. It's in front of you. It shifts those mechanics automatically. Take the barbell out of your. It's in front of you. It shifts those mechanics automatically. Take the barbell out of your hands. Do the same exact thing. You have a vertical leap.

Yeah. So do whatever's safe and whatever's easier to teach. Do you want to teach four weeks the clean to an NFL football player, or do you want to get better in those four weeks? That's what they would say. The case that he would always ask, because I would always do the full olympic lift and or full lift and he would do his version of it obviously we aren't sharing barbells like with his size and strength power and it was always really funny when we

would train together because it'd be like this giant human with huge dreadlocks, like dreadlocks that were like so large. And then me bald little human that moves around bars. He moves through them. I move around them. But I would always just, I always thought that like the, the trap bar jump would have been a much more effective just because it was so awkward on the deceleration for

like what those guys the amount of weight that they have to lift and then deceleration and holding on to it but i also realized that like in watching him move like anytime i had him doing a front squat just to like get him moving better it always went pretty poorly. Like their arms are just too big. Their bodies are just too big. Right. And they can't get into some positions just because there's just not enough room using a barbell to get there. Right.

And so, like, I would just say if that's the case, don't teach them to clean, you know? Yeah. Like, why risk an injury for a dude that's so jacked? I mean, could I teach that guy how to clean? Yeah, obviously. You know, I coached Tommy Bohannon, who's probably the most powerful. He's scary.

Yeah, he's scary powerful. I doubt there's any – matter of fact, he still holds the bench press record for running backs in the NFL combine. So, like, nobody's more powerful than that guy. So, obviously, I can teach those guys how to clean, how to snatch. However, if they're coming to me and only have a few weeks, is that really do I want to spend four weeks teaching them how to clean? Nobody gives a shit.

Nobody's paying them a dime to clean or snatch. They're paying them money to play football. That's the exact spot that we got him into training with us as well was when it was like season end through um like whenever he went to go to lineman camp to prepare for camp whatever it is like pure off-season training um it's not like i'm there's an awesome video of all of our coaches we took him down to the beach and played like can we get around this guy and we drew a drew a square in the sand and you can watch me try and get around a 330 pound lineman from the nfl right what a beautiful day that's like the most fun thing you can possibly do yeah you're

not getting around those dudes no way and you don't even realize that he's like the thing that was the best is he would like push me at his what would be like light for him and i'd be like holy crap yeah that's a different size gorilla right there that man is not messing around and he's just messing around he has the power to hurt me i don't want the full side of the head slap that they put on people every single play probably in a real nfl game right god terrifying i feel like to shift topics a little bit away from football type training, I feel like throws are radically underutilized with the vast majority of people. Any type of throw, whether it's like a kettlebell swing

where you throw the kettlebell as far as you can or you have a med ball in your hand and you're doing a shot put or any amount of other rotational style throws, that stuff just is not incorporated into people's training the way that functional bodybuilding is or powerlifting is or whatever like i i understand why but i think it should have some place in your training program again especially as you get older and you're trying to preserve strength and power like throws are are generally pretty easy on your body if you do a shot put with a med ball or you throw a kettlebell like i was just talking about

like that stuff's super easy on your body but you still get you know high speed of contraction and it's fun you know that's exactly right it's fun i think a lot of people don't do that because you don't get the pump you know you might not you it doesn't make you necessarily stronger bench to what might but you know so you don't get those immediate um rewards however let me tell you guys it looks better either right right but here's how to implement those things and get everything you like, like do a squat, you know, and then, and then do a barbell jump and then do, you know, apply metric, you know, like a French contrast type of thing. On the other hand, do a bench press,

then do some clap pushups and then do some throws. And so, and now the key guys, that's listening, don't like kill yourself on the squat portion. Do like 85% for a rep or two. If you have velocity, shout out Jim O'Hare, reflection unit. If you have that, try to go faster every time. Yeah, mash five for 5% off. Yeah, but like try to go faster every time.

So you can go all out in your squat, Smash five for 5% off. Yeah, but, like, try to go faster every time. So you can go all out in your squat, but work on speed, and then do your squat, try to get higher every time, and then do your vertical leap, you know, and try to get higher. You know, you can reach and touch something. But it's so much fun. For all of you dads out there, you know, Diesel Dads, shout out. For all of you guys, if you want to have fun, you know, everybody says, I want to look like I did when I played college football.

I want to look like I did when I was in high school. Well, guess what? Then do the same things that you did when you were like that. So that's part of it. Yeah. Dude, I love using that flex unit, by the way. Like when I'm squatting and I have my AirPods in and every rep, it's telling me exactly how fast I was going.

It'll be like 0.79 meters per second. Do another rep. It's like 0.74 meters per second. It's telling me exactly how fast I was going. It'll be like 0.79 meters per second. Do another rep. It's like 0.74 meters per second. It's awesome. You can just do reps until you feel your velocity is going down, and then you call it a day for the moment and take a rest and do it again. That thing is amazing because you can also set it to ding if you hit the right. It'll ding if you hit the velocity that you're trying to get to,

which is what I – like like yesterday i did um stress speed so i'm at 0.75 is my minimum and so i sat there and ding ding if i don't hear ding i'm like damn it you know so it's coaching you you gotta coach me in there so well yeah i think velocity-based training like that is is you know if you're going full speed of contraction with moderate weights not to failure, like you're going to walk away from that session not feeling beat up, feeling like fast, explosive, athletic. Your joints probably aren't going to hurt. I always feel great after sessions like that.

Absolutely. I think – let me give this tip. For any of you diesel dads or guys you know older men or women uh who are still wanting to train if you want to train for a long time the rest of your life i believe velocity is the only way to go because that that especially if you're like me and you just can't you got to have somebody to tell you stop well velocity will do that for me so i set goals i'm like you know i'm going to go to 3rm but i'm not going to go below 0.4, which is another thing I did just yesterday. And so I'm pushing as hard as I can.

But when 0.4 is met, I've met in my brain, I've said, okay, I've tapped out. Otherwise, I would go until I've failed. That's just who I am. So it's a great thing. Keeps me in check and, like, my training is going awesome. I'm definitely going to compete you know within the you know probably early next year i can't wait maybe both we'll see so there it is yeah you heard it here folks yeah um i actually have a question doug i i was took took everything for

me not to cut you off when you as soon as you said the word kettlebell because um kettlebells i i think a lot of people because of the the speed at which the the hip extension happens when people swing kettlebells assume that that is like good speed and depends but i think people when they do that uh kettlebells get so easily thrown in as a conditioning piece because they're uh like a 53 pound kettlebell just isn't that heavy anymore and most people don't have a 75 or 103 or whatever it is. Do you think that doing higher rep or not even higher rep, but kettlebell swings in general is like a good place? You were talking about throwing them. But is kettlebell swings, do you think that that's like a good place

where people can get a relatively safe training stimulus when it comes to speed and power? Yeah, I mean, I think the answer is definitely yes. Not by doing high reps, by doing explosive throws. Yeah, that's what I'm saying. Most people don't do that. They're going to be doing kettlebell swings and not the throwing part.

You mentioned the throws. Doing swings, you can try to do it kind of explosively, but I don't, I don't think it's, I don't think it's as good as doing throws. I think for this conversation, I'm going to encourage people to go do kettlebell throws. We're just doing a basic kettlebell swing,

but you're out, you have a kettlebell, you're out like on grass. Usually that way you can throw it and just lands in the grass and then you can go pick it up and throw it again. Yeah. Just, you know,

grab a kettlebell that you can throw 20 feet in the air. That's a little one. 20 feet is a lot. Do like two swings and then a big throw. Yeah, 20 feet is a lot. Two swings and then a throw. As long as you're exploding all the way through the end of the range of motion, you're throwing the kettlebell as high as possible,

you can throw light kettlebells or heavy kettlebells or whatever it is. But the point is that you're doing an explosive movement all the way all the way to the end of the repetition which is you know on a regular back squat if you squat you're gonna be at you know peak force peak power like halfway through the movement and then as as you get to the top your velocity is going to have to slow because you're coming to a stop yeah and so right you decelerate which yeah yeah you naturally have to decelerate you do that with kettlebell swings too. You pull hard and then you kind of chill while it's out right in front of you if you're doing Russian swings.

You have to or it keeps going. Yeah, yeah, totally. So as long as you're doing something where you're getting to full triple extension and throwing it over your head, it's going to be a good stimulus for sure. Yeah, any time the throwing thing gets in there, the lighter you go, the better it's going to be a good stimulus for sure. Yeah, any time the throwing thing gets in there the lighter you go the better it's going to be. Like for me specifically.

A 20 pound med ball throw that goes nowhere. I get very little out of that after like two or three throws because it's kind of heavy. But 14 or a 10 that you can actually get some good power behind

and throw it is going to be a much better stimulus. Let me add on that. Go ahead, Doug. I want to add on to what you just said, Anders. Yeah. Here, I'll let you go first since you're rolled with what he was going to say. I was going to say, you know, like do this. If you want to do like do like, you know, do a deadlift,

then do a heavy med ball, then do two other light ones. So it's like bam, bam, bam, deadlift or a kettlebell swing, whatever you want to do. Then do 20 pounds, then 14, then 10. And all you're doing is using, you know, potentiation out the window, you know. So it's a lot of fun. It's just going to be, it's just fun,

man. Like, yeah, it will increase your power. Yeah. Doug, we, when we were up in Carl's,

Oh God, sorry. I was gonna say for the most part up to this point, we've talked about like extension based power development, running, running sprints, doing jumps. You're,

you're, you're extending your body to full length, you know, triple extension, using your hips, quads, et cetera, to, to create power, which is the vast majority of what you do in many, many, many sports, especially field sports and weightlifting and whatever else.

Excuse me. But we haven't really talked at all about more flexion-based explosive training. So if you're doing like a – if you take like a Dyna ball, you know, the med balls that are full, completely with sand, so that they're heavy, they don't bounce. You do med ball slams as explosively as possible. You stand up, reach overhead with the ball, and slam it down on the ground as hard as you can. That's a totally separate stimulus because you're going from fully extended to explosively contracting your body, bringing your shoulders toward your knees as you're slamming the ball down into the ground. I used to do explosive hanging leg raises.

So I would do basically like dynamic effort method where I'd do like 12 sets of triples every minute on the minute where I'm hanging on a bar and I'm explosively bringing my toes up to the bar and then lowering under control and then explosively going again and then lowering under control. I loved doing that and I felt like I got a lot of benefit from that from when I was doing a lot of competitive weightlifting, incorporating that into my training, I felt like was one more way to train explosiveness

without just doing the same pattern over and over and over again. Or even a pull. If you have cables or bands, by exploding with those and doing like a – if you're an MMA fighter, what you just said, the slams, I feel like it's probably more important than – well, it's equally as important to do like a mid-ball throw. By doing like a band, if you have a system at home or a cable,

I was watching this morning. I love love mma man i've i've got a problem i love mma i was watching a dude train he was doing explosive pulls and like it only makes sense like if you're going to do mma or once again or if you're just us having fun you need to do you know if you're going to apply magics always more in the extension then you should be doing flexion as well or pulling whatever you do if you're going to do it pressing you need to do ply magics always more in the extension then you should be doing flexion as well or pulling whatever you do if you're gonna do it pressing you do it pulling so yeah um rotational power as well when with med balls with doug and i i actually specifically remember us doing a bunch of training like that when we were together up in um lucadia at physical culture when

r.i.p physical culture what a great gym that was um well itIP Physical Culture. What a great gym that was. It was. It was the best. It was a great gym. You never had to pay to go there. I don't know why they're not there anymore. Right. Wow. Tommy, I love you, buddy, but you got to start charging people. Charge me. Charge

my brother. Charge everybody. Just do nice. It was the best. Everybody loves him, but it's hard to run a company like that. Can I pay you? No, actually, let me give you a t-shirt. Really? Okay.

Oh, you're out of business? Such a nice guy, though. Shout out to Tommy. I love the guy. He really is awesome. I felt so bad when he went out of business. I was like, shit. We all knew it was going to happen. I was like, man, I feel bad for him. When you're in Lucadia

and you're right next to all the houses, you get fined on a daily basis. It's like $1,000 a day just to stay in business and pay the fines because you're making too much noise. Your neighbor's got a $4 million house on the beach.

I mean, his gym was in the sickest location ever. It basically turned into like shrug studios though. The whole back area. Oh, yeah. That was the best part about it. Yeah, they couldn't use the back anymore. And so that was like just where we shot all of our shows and hung out. Yeah.

And nobody was ever back there because that part of the gym was closed, but we could record back there. It was amazing um but rotational power throwing right um that is something that i do not do any of anymore training in my own garage because i put a hole in the wall and that would be a really bad thing um but massive benefits i the ability to like transfer force i think all so much of just adding these components to your training just develop so much athleticism because in order for you to do any of it you're transferring energy from the ground all the way through your body and exerting it onto some sort of object which requires core stability athleticism coordination like all

these pieces all the components that go into it and i loved doing those rotational throws that we would do up there because i felt i just felt so athletic when we did them yeah i love rotational throws uh as far as rotational power goes my my favorite actually is is explosive full contact twists so you have a bar in a landmine you're holding it overhead and you're basically just like spinning back and forth kind of like you're hitting a baseball like same the same rough uh position and those are awesome if you're a if you're a combat sport athlete especially like we're talking about boxing and mma where where a lot of a lot of the power that you need to generate to be successful is rotation based when you're throwing punches and kicks and whatever else.

So on that note, doing rounds on a heavy bag, short rounds, 30 seconds, a minute, where you're only throwing full speed, full power, is also a great way to train speed and power as you get older. And again, it's very, very fun to do that, of course. I like doing the, the med ball, you know,

punches. I think one thing, um, when I, if you guys are familiar with like TPI, like title of this performance Institute, they do a lot of golfers in the, uh,

Greg Rose is like there. I think he's the CEO. I think anyway, I saw that he's one of the top guys. He's their science guy. And I'm had a chance to speak at perform better one. Yeah, me too. That's one of the top guys. He's their science guy. And I had a chance to listen to him. I saw him speak at Perform Better once. Yeah, me too.

That's what I was – yeah. And he was talking about, you know, when you're looking at rotational power, you know, or rotational, you know, velocity, whatever you want to call it, like the key is like specific. So, like, you know, with a golfer, there's definite backswing, you know. So, like, you need to do some type of like backswing when you do the throw. However, if you're a baseball player and you're a batter, then it needs to start, it needs to start, you know, pretty much it's just a concentric contraction, just like a baseball

player would be. So like, you know, depending on if you have any specific goals, I would say, make sure that at least the majority of your rotational training is specific to what you're going to do. If you're a golfer, then I think what Doug said about using the landmine is beautiful. If you're a baseball player, you might want to think about starting in that position and then just using it to concentrate. I have to tell you, I don't even have a baseball bat anymore, but I want to go buy a baseball bat just so I can not even hit a ball,

but just keep it in my garage and as a part of my warm-up, just do some swings. Just a couple of normal swings, 10 reps per side as just a part of my warm-up. Now you've got that golf game, dude. Yeah, I need to start golfing. I see the appeal of golf more and more the more I get older you're just outside hanging out with your buddies yeah yeah telling stories like i would go golfing with you guys it'd be awesome it'd be fantastic great um bash i have to tell you the story i don't know if it was that guy that i saw speak but i saw somebody perform better

i want to say like three years ago from tPI. And of course perform better is like where really great coaches go and speak. But what they're really doing is hosting like a one hour webinar about how great their products are and how great their system is. You can go buy the book or you go buy the whatever the best kid or whatever certified by them. Yeah. Great cook just smashes. I had never seen anybody just dose a room with knowledge and like we've talked so well

as he did and it was like it was beautifully done but the guy from tpi um i didn't even know what post-activation potentiation was at the time but he was doing it as like a circus trick for all these people to help them learn how to throw better right or to create uh power and rotation in their golf swing and he was like we have this great system where we can you know you take heavy med ball one and throw it into the ground as hard as you can and he would test it with like the light med ball on how far you could throw it and then have you do like heavy med ball slams as much as you could and then grab the light one again and you throw it. And then have you do like heavy med ball slams as much as you could. And then grab the light one again and you'd throw it 10 feet further.

And everybody in the room was like, Oh my God, this guy's a genius. This is so great. Like, I just saw him throw the ball 10 feet further. I'm sure everyone went and bought the new golf program. I'm sure.

Yeah. At the time you don't know all the little pieces of why things are going and you're just watching the talk and you're did he just get more warmed up probably yeah but whatever man you know it was so funny i i hadn't thought about that guy's talk it may have been him but i hadn't thought about that talk that i saw from whatever coach was from tpi doing that and multiple years later more knowledge now I know exactly what he was doing and he was selling the shit out of some products yeah

Coach Travis Mash where can people find you? Mashlead.com or you can go to Twitter at Mashlead Instagram Mashlead Performance there it is Doug Larson find me on Instagram Doug C. Larson I'm Anders Varner at Anders Varner we are Barbell Shrugged There it is. Doug Larson. Find me on Instagram. Doug C. Larson. I'm Anders Varner.

At Anders Varner, we are barbell shrugged at barbell underscore shrugged. Make sure you get over to – we're going to do it today. DieselDadMentorship.com. Come and apply. Busy dads want to lose between 20 to 40 pounds without restrictive diets. Crazy supplements. It's been 60 to 90 minutes in the gym. We have a mentorship program that is absolutely fantastic.

If you would like to work one-on-one with one of our coaches, Doug and I, all at the same time, personalized nutrition training, mindset coaching. It's been really cool launching this program, and I'm going to start telling people to do it. So get over to dieseldadmentorship.com. Apply today. And if you are in San Diego, LA, Palm Springs, or Vegas, we are on the shelves at Walmart. Three programs in the pharmacy. Friends, we'll see you guys next week.

That's a wrap. Make sure you get over to barbellshrug.com forward slash diesel dad challenge. 21 day commitment. Cut the crap. Eat right. Train hard. Barbellshrug.com forward slash diesel dad challenge. 21 days to cut the crap.

Eat right. Train hard. The busy dad 21 days to cut the crap eat right train hard the busy dad's guide to boosting metabolism burning fat and building muscle also want to thank our friends over at organifi organifi.com forward slash shrugged save 20 on the green red and gold as well as our friends at bioptimizers mag breakthrough.com forward slash shrugged use the code shrugged 10 at checkout to save 10 friends see you on wednesday