Kyle Kingsbury Podcast - #22 Power, Movement and Sleep for a Better Life with Jesse Burdick

Episode Date: February 26, 2018

Jesse Burdick started PowerWOD- an all encompassing system and approach to powerlifting. Jesse has been on the forefront of all things strength and is one of the most sought after strength coaches in the world. (There was a technical error in recording and this episode had to use backup audio from the camera) Show Notes Tier System Strength Training Conjugate Bible by Dave Tate Why Zebras Don't Have Ulcers by Robert Sapolsky Unplugged by Andy Galpin Jesse Burdick on Instagram Twitter and Facebook Connect with Kyle Kingsbury on Twitter and on Instagram Get 10% off at Onnit by going to Onnit.com/Podcast       Onnit on Twitter Instagram Facebook 

All right, guys, before we get started, I want to talk to you about a dope new product we have. It is our grass-fed whey isolate protein. It is hands down the best protein ever made. It comes from healthy and happy New Zealand cows that roam on gorgeous green grass-fed pastures. There's no added sugar, which means it's great for a low-carb diet, which I follow pretty much year-round. Because even in the summertime when I'm eating carbohydrates, I don't want to get carbohydrates in fucking powdered form. I want them from sweet potatoes, starches, berries, real food. That doesn't mean I don't mind getting a little extra protein from powder form,

especially when it comes from high-quality cows. And this has got it all. It's got a lot more than most protein powders. We include digestive enzymes that help lower inflammation and help you absorb and assimilate the most amount that you can possibly take in from this protein. We've also added in probiotics like lactobacillus acidophilus, which is incredibly important for the gut microbiome and our immune systems. Check this product out. You're sure to like it. We've got delicious flavors like vanilla and Mexican chocolate. He's trained with some of the legends in the game. Louis Simmons, he's trained with Dave Tate.

He's soaked up knowledge from many of the great coaches in the world, and he coaches many of the great coaches in the world. My college football coach in strength and conditioning was a guy named Coach House, better known as Joe Ken, who is now the strength coach of the Carolina Panthers. He's the only coach to win strength coach of the year at the college NCAA division one level, as well as in the fucking NFL. And Coach House, Joe Ken, anytime he comes to town to the Bay Area, he picks Jesse Burdick's brain. He sets a video camera up and he asked Jesse Burdick questions on form. That's how elite Jesse Burdick's brain. He sets a video camera up and he asked Jesse Burdick

questions on form. That's how elite Jesse Burdick is. He has a wealth of knowledge. Unfortunately, we had an audio fuck up and that means that our beautiful, glorious microphones that deliver excellent sound were not able to be used for this podcast. But thankfully, we were able to draw audio from the video cameras. So please bear with us if there's a little bit of audio issues on this one. It's just a one-time deal. We've switched some things around so that'll never happen again. But I promise you, there is some great content in here. If you're into strength and you want to learn how to improve strength and train in a multitude of areas where you're not leaving any weakness behind any stone not turned this is the podcast for you with my boy jesse burdick on a podcast with my man jesse burdick we got jesse here in from dublin california

the power wand master strength beast so you know what's great about this one is that we won't lose the first 30 minutes. You'll actually be recording on this one? That's good. First time we had a little mishap. I was recording with Jesse in the gym. And I forgot on the Zoom that you have to hit play and record at the same time. So we lost 30 minutes of golden conversation. We tried to make it up, but I think we did a decent job of it

but I think there was still kind of a little bit lost. The first was trying to recapture that all of a sudden and especially some of the stuff that just kind of

randomly dropped in. The spontaneity was a little bit off, a little gone but I think we still did pretty good. But I'm happy to be here. Thanks for having me.

This is really cool. First time here and on it and a killer facility. This for having me. This is a really cool first time here at Onnit and a killer facility. This is so fun. This is so cool. Everyone's so nice, accommodating, and it just makes sense why this company is just

what it's becoming and what it will be. Everyone's together, same mission. The gym's popping. The jiu-jitsu mats are popping. Everyone is kind of on the same mission um the gym's popping the jiu-jitsu mats are popping you know everyone is uh everyone's kind of on the same mission of health and kind of wellness and you know getting each other better so the vibe and energy is amazing this is this is awesome this place is great it's a fucking cool spot for sure i needed to lose you but you end up here it makes sense and i understand why in a better place in a better place for sure For sure. With much lower cost of living

than compared to the Bay Area. Well, yeah, I guess. I don't know the beach, which I miss, but at least Austin has a decent amount of nature, surprisingly. Yeah, it does.

No complaints, man. Looks good. It's fun. So let's talk strength. I'd like to think that I had a decent following with my own podcast, but certainly not at the level of the On It podcast.

So we may have some new listeners, actually probably five, somewhere in the ballpark of five to ten times more listeners tuning in. So they might be listening to Jesse Burdick for the first time. We don't have to rehash everything that was discussed, but let's definitely talk about what got you into strength. You were a baseball player to start. Let's dip into that path a bit. So, baseball player to start.

In high school, I was a talented baseball player, and then when I kind of got to high school as a freshman, kind of looking around to what the juniors and seniors looked like, and I didn't look anything like them. I was a much skinnier longer kid and that that played well to baseball and played well to the skill set that I had but eventually you know I just couldn't I wasn't able to drive the ball the way that I that way that I wanted to it was more just getting into the outfield opposed to driving into the gaps and you know out of the ballpark and kind of looking around and figured out that just gonna have to get bigger you're gonna have to get stronger so um just like uh

most high school kids in that day find a magazine called muscle and fitness muscle and strength muscle and whatever and uh you find something that looks like something you could accomplish at the neighborhood gym, and you go and you start doing that. And I did. And it paid some dividends, but, you know, a bodybuilding program for, you know, a skinny baseball player without any really dietary advice didn't do so much. So it wasn't until, you know, going to college that there was actually a strength and conditioning coach to actually

start to kind of learn about what the body's capable of how to pull that out of the body how to you know work on food and recovery stretching and you know all these other things and try and hit all facets of just being an athlete and when i was done playing baseball i needed something to stay competitive in or i would have gone crazy. And I was always a fan of watching World's Strongest Man and everything. And I always kind of wanted to be strong one way or the other. And I felt like, OK, well, now I have this time where I'm not playing baseball. And so I kind of dove headfirst into not only competing in powerlifting, but also in just learning the trade more than anything. So, you know, at the time I was, I got a job being a personal trainer at kind of a commercial

facility. And then, you know, just from that point on and that point forward, I dedicated my pretty much learning and everything that I did most, even eating everything that I had to getting stronger and learning why I was getting stronger and how to get other people stronger. And, um, we discussed a little bit, I landed a really, really cool job as a personal trainer. You know, I had a chiropractor as a boss. I had two occupational therapists, two physical therapists and massage therapists as co-workers. And I was kind of the new kid. And they thought of me, you know, as the athlete trying to be the strength guy.

And I was able to pick up a ton of knowledge, learn, you know, biomechanics, learn dysfunction, learn how to fix dysfunction, recognize dysfunction, um how to kind of prioritize stuff for the general masses and then you know how to and at the same time reading learning doing everything that i could and understanding how to train an athlete different from somebody else what their needs are what other people's needs are and kind of how to match both of them and kind of be able to push their performance in whatever it ends up being just just life or you know in the on the field of whatever their choice is really you had some pretty amazing coaches along the way i did really really did very lucky and i mean it all started with my dad you know he was my first coach first baseball coach

my um high school baseball baseball coach was amazing. I think at the end he ended up putting over 30 kids in Division I programs and had four or five people drafted. So Coach B was awesome. And then getting to college and then having Paul Childress, who was a world-renowned strength and condition coach, also one of the strongest powerlifters there is. And then, you know, him opening doors and helping me open, you know,

opening doors for me to Dave Tate, Louie Simmons, Jim Wendler, and, you know, finally kind of tapping in when I moved to Northern California, kind of the Northern California kind of strength crew and kind of going and moving from there. And, you know, what, I was talking to Sean about this earlier, I think something that I did that maybe not everyone is doing now, if someone's looking for like, well, how do I become a strength and conditioning coach? Or, you know, how do I do something along those lines? You know, I just had the audacity to ask questions. You know, I called Louie, you know, and asked him, I was just like, I don't understand this. And he explained it to me. And, you know, I asked politely and, you know, I told him who I was and what I was doing and what

I was trying to do. Louie will answer anybody's questions. You know what I mean? He used to even just put his phone number at the end of his articles and say, call Westside Marble, et cetera, and just kind of go from there. And I don't know how many phone calls he got, but he got a good enough, good amount from me and able to call Dave Tate, call Jim Wendler. You know, I have a really good relationship with Jim still to this day. You know, they just kind of helped guide me and kind of helped me kind of sift through some of the just bullshit that is kind of floating out there. And, you know, they were really they kind of directed me into some of the just bullshit that is kind of floating out there and you know they were really they kind of directed me into what I was trying to do and put me in touch with people and said hey this person can probably answer your question as well

which is also something that I believe is maybe missing not completely but missing a lot we have people who are pushed up as these YouTube superstars or these social media gurus of strength and good issue, whatever they are. And they don't have hardly any time underneath their belt, first of all. And then they're answering questions that they don't know the answers to.

It's OK to say, I don't really know that. So there's a guy who's way smarter than me. And I'm going to just tell you about him. You go talk to him. You'll get your answers. And your question's answered there. and I'm going to just tell you about him. You go talk to him and get your questions answered there. So I was able to get passed around a little bit and get in touch with Coach House, Coach X, and just a ton of other great, great resources, and all really positive influencing me in my development and career and learning more than anything.

I remember being on, um, talking to house and, uh, I asked him like, Hey, what are you reading? You know, I just want to know, like, what do you, what is the guy that I'm asking? You know, the question is like, what do you read? I thought, what are you reading? He came back with like some sociology book and like communication and, um, uh, like interpersonal something or other i was just like that has nothing to do with lifting you know but it does it's like if you look about it how are you going to get your point across to someone in the quickest way the shortest amount of words

while someone's moving you gotta understand how that person learns you gotta know how you communicate you gotta start boiling all this stuff down into like the the smallest bite-sized piece that you can kind of throw at people while they're moving you got two seconds with these people to kind of fix and make them better learn to communicate learn interpersonal communication skills with your coaches with the with the staff with your boss whoever it ends up being. So, uh, that taught me a lot too, because in all reality, you can go and go to school for as long as you want. When it really comes down to being a coach, you know, maybe you get to use 10% of some of the knowledge that you have and really apply it to people. Um, but you're still gonna have to deal with people

every day and trying to find out how they tick, what motivates them, what keeps them motivated, and how to keep them making progress. That's a real learned skill. It's not something that just falls into your lap. So that was a really turning point for me as far as having a lot of knowledge, biomechanics and how the body works how to get people strong but then you also kind of got to blur that with how just to relate to people how to communicate and um how to just motivate people to get moving too yeah that's a big one i think

any any great coach you know you mentioned house house is my strength coach at arizona state along with who we house went on to become strength coach for the Carolina Panthers. I think he's the only coach ever to win coach of the year in NCAA football, Division one and coach of the year in the NFL. Yeah. Fucking not. I'll do it. We went on to coach the Niners, coach the Vikings this year. Yeah. And I really was blessed. And then obviously getting up there with you, having you coach me after my fighting career has been exceptional there's so many takeaways that i have from there from something as simple as deadlifting mechanics to why we would include an amrap at the end of a workout different things like that what what are some of the takeaways you've gotten from guys like louis uh simmons and coach house like some of the i mean i guess can you explain like the conjugate method something simple sure people outside of powerlifting may not understand is one of the best ways to train.

Yeah, so conjugate system, I mean, the word conjugate just means change, right? So, I mean, just kind of keep that in mind as we kind of move forward. So conjugate method is going to be divided into two kind of efforts, we'll call it, right? Max effort and dynamic effort. Max effort is where we're going to be trying to push the most amount of weight and the goal is there to is to strain against a heavy weight and remember i just said strain against a heavy weight it doesn't say make every every heavy weight every heavy lift you're going to strain and we're going to figure out we're going to diagnose that that lift whether

you make it or not where your form kind of breaks down. And that's going to give us a list of things that we're going to go ahead and address in our accessory movements. So that's kind of our max effort stuff, right? And we're going to have one lower body, max effort, one upper body, max effort. Then we go to the dynamic effort, which is where we work on force production and form perfection. So what we're trying to do there is we're trying to move perfectly and we're trying to move fast. So that's going to be more volume intensive opposed to max effort where we're looking at maybe three sets of one to five reps. Where dynamic effort, we're going to be looking at anywhere between 10 to 15 sets of three to five reps. With the dynamic effort method,

we're going to be working on some of the things that we've diagnosed and found out from the max effort method, where we're going to make sure that your chest is up, your knees are out, your elbows are tucked in, your chest, you know what I mean? Something along those lines that the form is breaking down. That's where you're going to practice

and dial in and make your form better in hopes that when you kind of come back to that max actual lift where you kind of maybe rolled your shoulders forward or you kind of fell forward or you kicked your you know your lower back up while you're dead lifting we're going to work on keeping that you know not letting that happen during that dynamic effort building the volume using the accessory exercises, which is the exercises after the main movement, to build up some of those weaknesses, make them strengths, and then we kind of move on from there, set PRs and kind of go. So we have a four-day-a-week program, one upper body max effort,

one lower body max effort, one upper body dynamic effort, one lower body dynamic effort. And those, depending on where you are, whatever are whatever you know just going to try and give yourself enough time in between them the obviously the max effort days are going to be where you need at least a kind of a day in between so the schedule we run is monday tuesday thursday friday we go dynamic effort bench Monday, max effort squat Tuesday, max effort bench Thursday, dynamic effort squat on Friday. Now, in all of those lifts, there's going to be a lot of variation, which is where conjugate, the word comes, change. We're not going to necessarily just keep pounding our head against the wall and working on just the big three lifts, which in powerlifting are squat squat bench and deadlift those are our competition lifts we change them up and we vary them a lot we'll use free squats we use box

squats we'll use accommodating resistance such as the use of bands or chains on a bar which varies the force velocity curve and makes the weight lighter at the bottom of the lift, heavier at the top, so it forces you to produce more force through any sort of motion. We'll use partial range of motion, full range of motion, and we'll mix these things up partially because I'm ADD and I just can't do the same thing over and over again, but also because we need to build each part of each lift. There's going to be a bottom, there's going to be a middle, there's

going to be a top. Each one of those is going to be separate. Each one of those is going to call for certain exercises. And each one of those is going to be a strength or weakness. And the goal is to try and make all of those a strength and, um, continually kind of push those weights up. Excuse me. Usually, um, our, uh, our, our waves go in like one to three week waves. And then we're going to usually kind of change our stuff up. Our max effort changes every week. So we'll go first week, max effort squat, set some sort of max effort squat. Second week, some sort of max effort deadlift. Third week, another max effort squat, but not the same as the first one. And then again, kind of go back to max effort deadlift. The dynamic stuff is going to pretty much stay the same for two to three weeks.

What will change there is the percentages, reps, sets we progress through the weeks we'll move the um reps sets down as the percentages go up uh that's primarily in you know nutshell if we can that's kind of a conjugate method and it's going to keep on kind of changing um i recommend if people do end up wanting to kind of utilize this, the Conjugate Bible written by Dave Tate is the best article out there. It goes over this in ad nauseum. We'll grab that off the internet and link to it in the show notes for people to see. It gives you a ton of examples and explains a lot there. I mean, I think I did a good enough job of kind of explaining

it in general, but you know, this is a really thick, big, I would say like probably 15, 20 page article and there's two parts to it. Um, and it explains, goes into a little bit more explanation of each one, gives examples, give stories, et cetera. So Dave's a great writer. So it's a lot of fun. Um, but in general general that's kind of what the conjugate system looks like opposed to kind of a normal you know periodization type of program where it's you know do a little try and do a little bit more each week each week each week go five pounds each week until you bench a thousand yeah so I mean obviously you know we've become a lot more sophisticated and you know periodization has kind of changed and everyone understands that

about three or four weeks there's usually a deal that we can kind of restart and go from there for me i was introduced and kind of thrown into the conjugate system very early in my lifting career and i fell in love with it for so many reasons i i was never injured i constantly made progress forward and i was constantly kind of both mentally and physically stimulated by it. There was so much change going on. It was never the same stuff. And it just, it was fun.

You know, if I'm not sure I'd be here talking to you about powerlifting if I was forced to do eight sets of 10 and then the next week, seven sets of nine. And then the week after that, six. You know, just go on from there, trying to add five pounds each one. I've gotten so bored out of trying to do something else. With conjugate system, it allows for so much more variety, and in my opinion, so much more fun.

You get to, you know, the one drawback that I can certainly say is that it's going to be weakness heavy. So for you, if your hamstrings are weak, you're going to be doing a lot of hamstrings. And that's a very humbling thing because you're going to do stuff that you're not good at. But the whole idea is if we do this over and over and over again, it's going to become a strength. And then that's going to get better for you. And then your lift goes up. Unfortunately, you know, eventually something else is going to kind of rear its head. Then you've got to go ahead and then that's going to get better for you and then your lift goes up unfortunately you know eventually something else is going to kind of rear its head then you got to go ahead and address that but as far as i'm concerned like when you really kind of take a

step back you kind of look at it as a puzzle right you're just kind of moving these pieces around until you figure out where they kind of click together and you know if you do take a weakness and you're turning into a strength that's a piece fitting into kind of another piece. And you just keep building this puzzle as you kind of end up going and going and going. And, um, it's just a constant puzzle, you know, both for myself and for my athletes and everything. So it makes it a lot of fun to, to program for people and to kind of go through it. It, um, you know, in my head, it's just, it just makes sense. And it's a really nice schedule and you can really kind of put a lot of stuff in there without kind of disrupting the apple cart as much. You can use a little bit

of periodization, you know, just like five pounds each week with your accessory stuff. You can kind of play around with all sorts of toys and bars and everything. And you get to experience new movements and find out what you like and in that you find out what you're good at and what you're bad at and you start to make decisions based on that and it's also end up being very uh group dependent and training partner heavy and dependent because it becomes you know becomes a team and if i know that your hamstrings suck'm going to make you do your hamstrings, even though you don't like it. And you know that my quads suck, and you're going to make me do my quad stuff. Because, you know, as a group, as long as we're progressing, everyone's progressing together.

So it becomes, you know, it brought together, I think, powerlifting, which was very much an on your own in the garage by yourself type of thing to, you know, made it a group thing, made it a team thing, which I understood very, very much and made a lot of sense to me. So it, it encompassed a lot of the, uh, the things that I liked about sports and, you know, what I needed to kind of keep my head in the game. And it just all kind of clicked for me. So that's why we use it and uh it's had really great success with it and uh as a whole you know at its roots it's uh it's influenced i mean everyone across the world not just here but across the world as far as how people look at training how they train their athletes how they train lifters and just how they go about the process

of things you may not be a strict conjugate guy but you know you're gonna you know you're gonna carry some of that with you as you kind of go along into something else because it just flat out works yeah it definitely works you touched on a few things there one the hamstring i think you were definitely pointing towards me and wasn't that obvious we posted a uh a video of me doing a dead, and it looked like I was trying to do the stanky leg. My fucking legs looked like they were on a bi-plate. Kelly Starrat even chimed in. He was like, God, those hamstrings. And then we just went to town on them.

And by the time I was able to pull my PR 555, I didn't have shaky legs at all. So we took a weakness and turned it into a strength. And what's cool is when you show up to shit like that it's the same thing for mixed martial arts or or really anything in life yeah i don't want to have to think about what i'm going to do it's nice that i can show up and it's written on the board and on top of that the variety right it's always something new it's always something fun and if it's a max everett squat i don't know what the fucking bar we're going to use it might be a duffalo bar might be safety squat bar we might have bands it might be a box involved but that always keeps me guessing mentally it's refreshing and it keeps my body guessing so

i'm continuing to make gains and it's just a beautiful thing and the other thing that's beautiful is that when you're training the dynamic stuff so much of that pause squat speed squat all these different variables that we can add into that really translate to sport. Well, yes, there's, there's a lot in the straight. I mean, people have this idea that if you do body, it's probably true for bodybuilding training, you know, you got one tempo, you're hitting high volume, you're going to be sore all the time. But on top of that, you're not training for speed. And what do we do in sport? We go explosive, we go power, we grind and we move as fast as we can. Right? We go explosive. We go power. We grind.

And we move as fast as we can. Right? So the translation, really, with conjugate, you're covering so many of the bases that are involved in elite athletics. Yeah. And even, you know, I'm fucking retired now. I don't fight anymore. But it feels good to move better. Right?

It feels good that when I decide to go for a hike or a run with my wife, that I actually run faster and easier. My body is effortlessly going through the paces of what it means to be a normal human. Yeah, you're an athlete. I mean, it feels good to be an athlete, even if you are retired or aging or anything along those lines. And, you know, uh certain sports and certain positions in certain sports maybe don't need as much of a max effort method or you know a dynamic effort method as you know some other positions like uh for instance there was a um a couple of uh like uh corners cover guys from that fl that a friend of mine, cover guys from the NFL

that a friend of mine was working with. And he was like, yeah, I just pulled back the max effort work. I'd never let him strain. Like, why would you never? He's like, why am I going to ever slow these guys down? He's like, the one time I want them to think that they're going to be faster and faster and faster all the time. They're moving fast, moving explosively. Anytime I slow them down, I they're going to be faster and faster and faster all the time. They're moving fast, moving explosively.

Anytime I slow them down, I'm teaching them to be slow. I was just like, wow, that's really pretty profound. That actually makes a lot of sense. Does it make sense physiologically? Mildly it does when we really kind of look at things. But mentally and what that athlete kind of needs to feel, it makes complete sense. And that's what he was kind of diving towards. And that's what we were talking about before where we may have this, you know, breadth makes complete sense. And that's what he was kind of diving towards. And that's what we were talking about before, where we may have this, you know, breadth

of knowledge here. It's about knowing your athlete and what they need. You know, if you're, oh man, I feel slow today. You're screwed. You know, it's that inch and it's a touchdown and that's the career. That's your game. That's it. So, I mean, to have that kind of ability to kind of swing things both ways, or when you're

dealing with, you know, the bigs like House used to, you know what I mean? The linemen who got to pick music all the time right you know it's all heavy we're just gonna clang and bang you know i mean and it's gonna be it's gonna be hard it's gonna be fast short duration and it's gonna be heavy and it's gonna be a fight i remember doing 16 sets of doubles right with house and it was like and it's funny because people are like well if you train low reps you're missing your endurance piece and it's like not so if you increase the fucking volume and you're going on a timer yeah i mean what does a football play look like it's six seconds long and then you've got a short short clock before the next play goes right so 30 seconds yeah you

hit those reps and then you got to wait a short turn a short time and then turn it right back over to max effort again right so you train specific yeah what the needs are, but there's so much carryover from that. There is, and I mean, it takes someone as brilliant as House to kind of realize, like, okay, cool, I can almost match this snap for snap in a football game and just make these guys repetitively get over and just bang, you know, and just really knock this down and get these guys in game shape way without trying to run gassers or anything along you know i mean that classically people like oh they're not in shape make these you know 350 pound monsters run like good luck but if you 16 you know sets of you know two reps at 50

may not sound daunting but every 30 seconds sure the fuck is man i mean that'll get you in shape real fast remember doing in uh one of the things we did in the tier tier systems drink training which is something that he came up with it's excellent book um three week protocols the first week we'd have 90 second intervals of rest second week 60 second intervals of rest and by week three same weight but we get only 30 seconds of rest and you better hit your fucking sets or else it's in your ass right yep i mean that's i mean again that's that's kind of the brilliant. And he took a lot from and learned a lot from Lou and kind of took his own knowledge and applied it to the sport that he was both strengthening and conditioning his kids for.

And he's a perfect example of how to apply a conjugate system to a sport. He didn't take the whole book and just throw it at football. He took pieces of it that matched really, really well and applied it just perfectly. I mean, that's why he is the success that he is, and he's still doing what he's doing, and we're still talking about him. You know, it's one of those things where

I'm not sure if that may not have been there. He could have come to the same conclusion, but it may have been a harder road for him. So, you know, he always kind of credits the conjugate system a lot, but he needs to take credit a lot too because, you know, he's just a really brilliant guy.

He understands not only just football, but the human body in ways that I can only hope to. Yeah. Brilliant, brilliant guy. Yeah. Man, brilliant guy. Yeah. Man, we got you out here on it. We put you through, you put me through, we put you through, you put me through a fucking

great workout today. Yeah, it was fun. We hit some fun stuff. One of the things we did that I had, I had seen before, but I hadn't done was the bamboo bar on bench press. Right. And we spoke a bit about that. I think we'll have a video that we drop at some point on it with that. But let's talk about some of that,

some of these weird exercises that maybe pay dividends in the longterm for shoulder health, hip health, things like that. Because inevitably when we push ourselves to max efforts on a weekly basis, even if we're changing that up and adding in variety and change, it still can be quite taxing on the body. What are some of the different things that we do accessory wise to help aid those smaller muscle groups and make sure that we're staying in tip top shape and we don't get injured? So, I mean, the accessory movement should be, you know, obviously kind of tailored to some weakness. Um, and that'll be revealed through, you know, a coach looking at you or you kind of figuring some stuff out. Um, but it should be more through, you know, a coach looking at you or you kind of figuring some stuff out. Um, but it should be more of a volume based thing.

So thinking bodybuilding, so a lot of volume, a lot of reps, a lot of sets, not necessarily a ton of, of weight. Um, but it's also kind of those small supporting intrinsic muscles that are going to allow the main movers to be the main movers. If those muscles are not in the good position or not working, not strong enough to support everything, it's going to start to bleed away from the main movers because the main movers are going to start to become the supporting muscles as well. So what we're trying to do is just have a base that your main movers can just kind of jump off of at all times.

So something like a bamboo bar, is um not actually 100 bamboo it's uh it's you know has some um some other stuff in it fiberglass fiberglass and just some stuff that bounces pretty much it's just going to oscillate in all directions forward backwards up down kind of side to side and then to make because we're you know sadist or masochists when you hate each other which one is that when you hate yourself yeah one of those um you know we're gonna hang uh uh bands and then put some kettlebells on the end there 50 shades of weight lifting pretty close we got bands chains and all sorts of fun stuff right a gag ball no i haven't done that i think you get stronger if you bite down on something.

The mouthpiece? See, what's really interesting, Kelly Sturette made me try and get a mouthpiece, right? Because, oh, this will be so good for you, everything. Okay, cool. So I got one. And I found out that I bite down so hard that it actually gave me some more resistance. So I bit down harder. I was spitting out mouthfuls of blood. Literally

bleeding from my gums. From your gums? From my gums and from my teeth and everything. I didn't bite my teeth. I was just gripping so hard that I was bleeding from everywhere. Then I would take the mouthpiece out and I wouldn't do it. I was like, this might make me lift like 10 more

pounds but I don't think spitting out mouthfuls of blood is a good thing. I'm going to go ahead and throw this out and just kind of keep lifting anyways. But back to the bamboo bar. So it's going to oscillate. It's going to move a lot. What we're trying to do there is just to kind of lock down, you know, anything, you know, shoulder rotators, lats, pretty much everything on the back of our body is going to hold us steady while we kind of press there so you'll see like in your case hopefully that'll be on the video where someone's kind of shaking like a leaf it's um that'll be on the video good it's um it's a lot harder than it

looks like you know to make that thing stay in one spot you do that just by understanding how to squeeze the bar to let your let the bar kind of almost sink into you and how to kind of activate everything kind of in the back of your body so something like that is invaluable i mean i think we use like what 30 40 pounds or something along those lines and your your back just blows up immediately. No, it's fucking frying. Yeah, just full of blood. And then you're just like, wow, I can't believe something that kind of simple made such a great difference. And that's what I search for most for accessory movements is the cheapest, smallest thing that's going to give you the biggest return.

Something that's not going to cost you a lot the next day or the next day or the next day and bleed into, you know, your squat workout and screw something else up. Something that I can use 40 pounds on. You're going to get better because of it and it's not going to screw up your workout the next day or make you too sore or make you prone to injury, something along those lines. Those are the gems. Those are the gems right there. The gems that I use over and over again are for bench, would be some sort of a bamboo bar, some sort of instability,

and just learning how to get everything tighter. In the deadlift, I love doing slow eccentrics, bringing the bar back down a lot slower. In powerlifting, we'll pull the bar up, and oftentimes we'll just kind of drop the bar because we like loud noises and because it makes us look cool.

If we lower that bar, we're actually going to be taxing our muscles in the eccentric part of the lift. And it kind of turns out that when people are having a hard time with a start position in the deadlift, if I force them to slow the bar back down and do multiple reps, they're going to just drill in to their head over and over and over again. This is where I start. This is where I start. This is where I start. Because oftentimes in the deadlift, it's concentric only. So it's bottoms up, right? It's really hard. Some people aren't sure and they don't know where

to go. But if you kind of repeatedly drill this in with some accessory work just really slow moving it back down you're going to kind of drill in over and over again this is where it starts and then people are going to get better and better stronger at the bottom of the lift and for um for squat it ends up being just unilateral stuff simple stuff lunges step ups you know like pistol box squats which is just one like box squat that's fucking you know stuff along those one of my least favorites right yeah they're terrible but you know again they're one of those things that's going to be bad because not necessarily because it's going to hurt you but you're weak there everyone's weak there but you're not going to be able to you're going to be able to do everything else literally the time that you walk out of the gym and then the next day and the next day.

So it's not going to be something where I'm going to make you do, you know, five sets of five, you know, good morning, barbell good morning, which is just going to just, you're not even going to be able to get in your car. Your back's going to be so fried. It's the handicap stall. Exactly. Like good luck sitting down for the next week. But if I can make you do something, you know, something small, you know, maybe lightweight and get the same result, why wouldn't we be doing that? And that's kind of the, those are the gems. Those are the real kind of secret pieces that I'm always kind of looking for and always kind of playing with. And I feel that because the conjugate system is so malleable and you can plug these things in there,

and as long as you're paying attention and you know what's going to affect what, you can play around with a lot of stuff and kind of, you know, figure out what's going to work and what isn't working. And, you know, the gems that I just mentioned, you know, have been, you know, mined over the past 15 years. And I can probably list, you know, more that don't work than the ones that actually do work. And, you know, hopefully, you know, people listening, you know, if you're, if you're going to read a Dave Tate or Jim Wendler, me or Mark Bell or something along those lines, you can kind of pick up those gems and maybe not have to make 15 years of mistakes, you know, on your own. And, you know, it's, it's about learning from other people getting better. And those are the things that I always try and give to everyone

that I, that I have, uh, you know, athlete wise, lifter wise, et cetera. It's just the stuff that just pays so many dividends, you know, in such a small piece, it's not going to be so expensive down the way. So those are the, that's the key to accessory movements as far as i'm concerned weaknesses and stuff that's gonna pay huge dividends without costing you a lot so i'd like to just say we're trying to be as cheap as possible you know it's a cheap cost the body cost effective right cost effective so along the same lines you know again we break ourselves down we beat ourselves up we are all fucking aging inevitably. What have you picked up?

Because, you know, Kelly Surratt was the guy that fucking married you at your wedding. Yep. One of your best men is Mark Bell. You're surrounded by people with a wealth of knowledge. You yourself have a wealth of knowledge. What are some of your favorite tips and tactics for recovery? Because that becomes just as important the longer you stay in the game and certainly the harder you push as we age it's a fucking big deal it is it's a bigger deal than

anyone will ever really admit i don't even like to admit it i would love to just say like i just head in the gym man that's where you're gonna make all your games but in reality you know i'm lucky because i get to live in the gym you know i probably spend a total you know I'm lucky because I get to live in the gym you know I probably spend a total you know but in the gym lifting I don't know maybe 12 hours a week there's a lot of other hours to screw myself up and to you know have a chance to get better right um so recovery has been kind of one of those things again kind of talking to house and learning interpersonal skills a lot better and then you know kind of with the um chiropractor the occupational therapist physical therapist that i work with i learned really really early on kind of the importance of even before i met kelly mobility you know your body stability in different positions um stretching etc and i was uh early on involved in active release therapy, active

release techniques. So I knew body work was really, really important and a big key to keep you in the game healthy longer and longer and longer. So that's a huge piece. But what we're finding out, if you pay attention enough, is just the importance of sleep and everyone just kind of sloughs this off like oh yeah i go to sleep too i'm like do you you know let me do some research find some stuff out i'm so bad about reading i read everything that i can on sleep it actually keeps me up because of some of this stuff i am i'm reading about sleep and then there's some stuff that just gives me just like such anxiety because it's like i read i read an article i think probably a month and a half ago and katie my wife katie can uh can attest to this let's talk about you know if you start missing or

having you know a couple of consecutive nights sleep that are bad amyloid plaque starts to kind of build on your brain which is you know all the concussion protocols in the NFL and everything. That's what these guys are, is being dumped on their brains. Alzheimer's, dementia, Parkinson's. Exactly. I was so freaked out about that because I had like four or five days in a row where I had really bad sleep. I was just like, oh my God, like this is, this is bad.

I could feel the plaque building. It's building. I feel it. I'm just like, so, I mean, I'm kind of obsessed with trying to figure all this stuff out. And a lot of times when you have these obsessions and you have these things that you're working on and trying to figure out, there'll be a moment where you kind of step back and you see the forest for the trees or the trees for the forest. I don't remember how it goes. And then you realize like, oh, like all this stuff is important, but if I just get more sleep

and I just have a better kind of sleep routine, that's all that you really need. You know what I mean? Maybe if you're quote unquote asleep for eight, 10 hours and you only get like four to six, that's great. That's a lot better than, you know, being asleep for eight hours and only getting two to four. So if you're just kind of in that state of relaxation and everything, that's when your body is going to start

to kind of shut down. And your body is just always learning. So you can teach it how to sleep. You can teach it how to recover. So sleep is by far the biggest tool that everyone ignores. And any way that you can do it to get better sleep is going to be a positive influence on how you perform mentally, physically, emotionally, everything. So sleep has become a huge thing. I mean, there's, you know, wearables, body trackers, you know, everything that you can, anything and everything that you can kind of think of. And you can make it as complex as you want.

But when it really kind of comes down to it, it's like, okay, you know, try and start shutting things off, whether it's TV, phone, et cetera. Try and kind of cool down and drift into sleep. And, you know, even if you're not asleep, kind of lay there and just try and be relaxed. You work on some sort of a meditation if you have to kind of get yourself down there. And you kind of let yourself wake up. Don't try to wake up, fall out of bed, and just start running right away. Kind of ramp into your day. Don't just drop everything and kind of go.

It makes huge, huge differences, you know. And, I mean, that's when I get to look like a genius when I talk to someone about their sleep. It's like, how many hours a day are you sleeping? How many hours a night? Like six? Okay, four. Let's get that up to six and let's see how you feel in two weeks.

Okay, cool. Come back like, bro, I lost five pounds of fat. I gained five pounds of muscle. My lifts are going crazy. I feel awesome. My skin is cleared up all this other stuff magic sauce magic like wow all you have to do is just you know turn netflix off and go to sleep you know it's uh it's it's as easy as that and you can make it as cool and

complicated as you know having wearables and just really diagnosing what's going on in your sleep and in the powerlifting world and dealing with big athletes, it really kind of comes down to getting a sleep study done. I encourage everybody out there, if you feel like you're not getting great sleep, go get a sleep study done. The CPAP machines, which is the machine that's going to kind of help, you know, keep your airways open, it's huge. It's saved countless, you you know friends of mine's lives literally their lives even ui we're talking about you know this is you know makes such a huge difference for people understanding that they're literally stopping breathing like hundreds of times in some people's cases a night that's just not good for your body you're not body your body's not getting any sleep your body is just trying to keep you alive so you're not actually getting that restorative sleep so

i'm dipping in the fight or flight mechanism all night like that all night 20 to 100 times parasympathetic relaxed rest and digest state yep and you wake up fried and you're on you're not getting all these wonderful natural hormones that we get in our sleep which are there to help us recover they're there to help us recover. They're there to clear amyloid plaque from the brain and make us feel fucking fresh and like, let's go get the day. Yes.

Yes. So, I mean, you know, go get a sleep study done. And then, you know, if you do need CPAP,

get it, find a way that it's going to work for you and use it. It's, it's been, you know, paramount in people's performance, not only on the field, but also just kind of in life. People are just, I mean, there's nothing worse than four or five days of just bad sleep.

You turn into a complete asshole. You start forgetting stuff. I mean, you just turn into a different person. And to kind of gain that back and to watch a friend of mine, a lifter, someone that I care about gain that back. It's, it's, it is like magic. It's just, it's voodoo. You're like, I can't believe that something as simple as this can make that big of a difference. And it's a, it's mind blowing. And what's even more mind blowing is people are still ignoring it and pushing it off. So anyone that I see who's talking about recovery, et cetera, if sleep isn't one of the first things out of their mouths,

I, you know, that's a, I think there are, they've already missed the boat. Yeah. So, and part of that too, is this type of personalities and this, you know, I'll sleep when I die mentality, you know, and everyone's, everyone's hardcore, hardcore, hyper-caffeinated. Yeah. You got guys like Jocko Will willie who i fucking respect and think the

world of yeah but constantly showing how you know little sleepy gets and bragging about it and it's like hey man you might be able to get that done but genetically we all have variables right sure there's no one size fits all diet some people need more sleep than others but the vast fucking majority of us 99 of us need a certain baseline of sleep. And that happens to fall within seven to nine hours of quality sleep. But Jocko is, again, kind of outliers. You know what I mean? We're always going to be outliers.

There are outliers in everything, right? Absolutely. But try to emulate these people. Right. To think like, well, you know, Tom Bilyeu, the CEO of Quest Bars, he talks about that. You know, like, well, if I wake up at 2.30, I won't try to go back to sleep. I'll just start my day then. It's like, well, hold on.

Push pause. That's not going to lead. And he's not a professional athlete, and it's nothing against Tom. But, you know, when people come out and they say, like, hey, this is what I do, and it's working for me, that's cool. But let's be mindful of what's going to work for the masses. Right. General population is really who we're talking to here. might be a few pros listening in shit like that and you know we got a lot of pro fighters and different people listening to this podcast

but the bottom line is how can we translate a message that's effective for everyone right or at least the most amount of people and and less sleep it's not the fucking answer for anyone absolutely like people like tom people like jaco are those outliers whenever someone who's like well there are people like this or this i always tell a story i had a friend whose grandfather passed away at this point that i met him when he was 93 years old he was about six foot two 200 pounds just pennsylvania farm boy smoked chewed and drank at the same time all day long since he'd been 13 years old okay he's just this big jack dude physical he was a mechanic just worked his whole life still he i think he retired at 90 he was drinking motor oil it's just just a just an unbelievable person i was just like pops, what's the secret?

It's like, what's going on? It's like, you know, the guy, you know, they ate just butter, cheese, and red meat. You know what I mean? This should be, you know, in our medical community. This is a classic heart attack, you know, lung cancer guy. Like, what did you do different that no one else has figured out it's like i got no stress man like oh it's like i got a great family i love my wife i love my job i got no stress and that's gonna be the difference right like if you so some of these guys maybe jocko

maybe tom their stress is 50 100 less than the guy who's out here grinding on Wall Street or doing whatever it ends up being. While they are outliers and they're just different people, their lifestyles are just so much different. Now, I mean, both those guys run companies and they make important decisions all day long. They're highly successful. They have families, absolutely. But, you know, they're not, you know, the kid who's getting yelled at by their mom

and, you know, has to go to school and then all this other stuff. It's just a different level of stress, right? Or it's not a college student who's, you know, living on ramen and, you know, tuna fish or something along those lines. Your body is being stressed in kind of different ways. So I always tell that story to try and bring people back

to somewhat of a normal aspect of things. Like, look, if you can kind of different ways. So I always tell that story to try and bring people back to somewhat of a normal aspect of things. Like, look, if you can kind of limit your stress, get more sleep, you can probably live till 90 and smoke, drink, and chew all at the same time. Right? It's something they talk about with the French paradox. A lot of French people smoke cigarettes. They start the day with a coffee and a cigarette, maybe a little fucking –

And a croissant. And a croissant, right? They eat a lot more gluten and a lot of them don't have any of the autoimmune disease. There's far less obesity and it comes down to a number of things. Obviously, they're taking in less total calories because they don't eat American proportions of food rather. But at the same time, there's less stress and there's less stress in a lot of european societies and then that just shows again like paul check says one type of stress is all stress all stress in the body it's all one fucking system we can't compartmentalize the stress because in the end at the end of the day it all equates to the same hormonal response

the same neurotransmitter response and it has the same negative effect on our bodies the fight or flight mechanisms the sympathetic nervous system shifts and turns on all fucking day long and it can happen from your wife yelling at you your boss yelling at you a heavy fucking weight training session where you overdo it yeah you know there you can overdo anything right yeah but all that shit just gets funneled into the stress compartment yeah it's the best book i ever read on that is why zebras don't have ulcers yes but it just really kind of explains fight or flight in such a great detail but also just kind of really easy to read just so smart so well done it's on you know it's an audiobook as well you don't have to read it yeah i listen to it on it's fantastic it's it's it just it makes so much sense it's really really great and um you know to

to kind of understand some stress and figure some of that out and i mean that's that's exactly what ends up being is you know how are you responding to whatever it is that you know is in front of you and then to add on to that stress thing you know if you really look at kind of the french paradox and everything they don't have cars they have bikes and they walk everywhere so they're probably clocking in and you know everyone's got their fitbit and you know get my 10 000 steps in you know they're they've been doing you know probably 20 000 30 000 steps a day since they've been eight years old so i mean this is just something that's just been drilled into themselves that they don't you know take the car to go down down the street that's it they just walk everywhere so i mean that also adds a lot

into it and the more we're seeing you know with the with stan efferding mark bell's 10 minute walks and more and more people are doing that more and more studies are showing that that's almost particularly after a meal a 10 minute walk it's just as good as like two hours of fasting cardio yeah so it can be as small. Again, we're coming back to those gems over here, right? Just a 10-minute walk post-meal is going to just pay huge dividends for you. Everybody's got 10 minutes, whether they want to admit it or not. You've got 10 minutes to go ahead and do this.

It makes a huge difference. The research is out there. And it's just one of those things where hopefully more and more smart people are sharing this information which is really really cool and hopefully it just kind of keeps catching on so you know general public can kind of have access to this stuff and we can kind of just keep pushing that needle towards you know healthier you know better you know more active kind of society with you know less sickness and you know more wellness that should be you know, more active kind of society with, you know, less sickness and, you know, more wellness. That should be, you know, even though I want to, you know, I want to have a world champion

fighter under my belt. I want to have world champion all-time world records under my belt. I want to have major league pitchers, you know, NFL guys. The whole goal of anyone in this business is to make people better. It's not going to be these guys. Those are the outliers. I want my mom and dad to be around. It's to see my kids graduate from college. You know what I mean? That's what I want.

You know, and, you know, they grew up when this sort of stuff wasn't available. But now they have me and I can kind of tell them this stuff. We can extend their life and, you know, make it better so they can kind of see some cool stuff. You know, I want the same thing for your parents and the same thing for your parents as well. As a society, as a whole, we're sick. We're sick. And the more people, even if it's one at a time, that we can kind of get better, that's the win. That's the whole goal is the more people that you can kind of touch positively and change their life, that's it.

That's the goal of life and that's what you should be doing. And if you don't believe me, go to an airport, go to the bathroom, sit there for five minutes. You will see and hear how sick we are as a society because the noises and grunts and groans and what's going on in there, I mean, it's funny, and I meant it to be funny, but it is horrifying. It is absolutely horrifying. It shouldn't be, you know, it shouldn't sound like the guy next to me is deadlifting 800 pounds, and the other guy on the other side just dropped a 20-pound bag of potatoes into the toilet. He just gave birth.

Yeah, I don't even know what's going on. It's just, it's amazing that somehow this has been deemed acceptable, right? And, you know, that's why we're here. We're trying to make things better and push the needle and help people get better and help them, you know, with wellness and just general overall terms.

And, you know, it's cool to kind of hang out over here in the strength side of things and do everything. But ultimately the goal is just educating people on just how to be better humans and, you know, just be better in general. Hopefully they'll be better humans. I would assume if they're better physically, they'll end up being better mentally

and better to each other. You know, people have this thought like, ah, I'm focused on my body. It's not going to do anything for me anywhere else. And it's not true. You know, we now know that the micro, I just interviewed a guy, Naveen James, who's one of the leaders in microbiome research. And I knew this long before, talking to Dr. Michael Ruscio and different gut health doctors,

we have 80 to 90% of our neurotransmitters are made in our gut by the microbiome food impacts the production of those neurotransmitters that impacts 100 how we feel how we think cognitive function emotional well-being anxiety all of it yeah right and that's just that's just food but then we have lifestyle choices like being out in the sun grounding being in nature laughing with friends all these things fucking also impact not just the microbiome but our fucking DNA. Yes. All the way down to the core from an epigenetic level, we have a direct impact from sunlight. Right. 500 on-off switches on our epigenetic level are influenced by sunlight, right?

Yeah. And obviously you can overdo anything. There are people who burn in the sun. I'm not one of those people, thankfully, but I'm just from Arizona. I can live in Arizona for a while. I can get away with seven years. But, you know, the more we can implement these things, the better we feel. Right.

And it's much easier to let the little shit slide when we feel good and we're having a great day. And it is more feeling like shit where we're constantly in pain and we can't figure this thing out. You know, that's, I think that's one of the, one of the hardest pieces for people to comprehend is, or really to get bogged down and get into this negative feedback loop of depression or anxiety is this concept that I can't see the light at the end of the tunnel, right? It's a train, not a light. I don't know how it's going to get better, right? I have no idea how it's going to get better. I have no idea how it's going to get better. I have no idea how to improve it. It's only getting worse. And then the mind will continually play that thought over and over and over again.

And it sinks us. But when we put a little bit in, make a deposit each day into wellness, into longevity, into feeling better, and into taking care of ourselves, that shit adds up over time. Yeah. I mean, that's why you know i get to work with a lot of people with food and everything along those lines and even when you know like i take a look at my deadlift or something along those lines like okay cool it's like so what i want to do is just have you do everything that you normally do and we're just going to give you this much just like a breadcrumb and it's going to help and they're

going to come back and they're going to find the next breadcrumb. And they're going to keep coming after those small pieces, right? And eventually, after, you know, a course of, you know, just say a month, you know, they've picked up 8, 10, 12 breadcrumbs. It's actually a big piece of bread at this point, right? It's a really big thing. Could we start a group? Obviously. But if we would have tried to give them this book to follow, opposed to just this one little sentence,

sometimes that's daunting to people. Yeah. But if you could tell people and get them to believe and not think you're fucking crazy, all I want you to do is get out in the sun and enjoy yourself and laugh a little bit. And that's going to pay huge dividends for you and how you just feel overall. Seriously, that can't be right that's too easy she might be taking 14 pills

and have to meditate upside down and you know you know do you know speak whatever like no man just go get outside in the sun or just take some more vitamin d and just kind of hang out a little bit more you know enjoy like you know find something to enjoy about play a little do anything yeah absolutely um it's so astonishing again how we're talking about all this research and all this other stuff and you know uh pretending that we're really smart and everything and it can come down to just go outside man just go outside and it it's crazy because we have kids and we're talking about a society of people who are literally the – my girls were at a birthday party. There were six people invited. I have twins. There were two of them.

Three of them just sat on their phone for the whole time. It was like a bounce. So 50% of the population is on their cell phone. They're on their – but I mean it's just here. And I mean they're 10 years old. And they're at this like giant – it's just here and i mean they're and they're 10 years old and they're they're at this like giant it's like a trampoline place it's like you shouldn't be doing just like going completely nuts there was like 13 14 kids that i counted just here at a birthday party just completely ignoring everybody else on their phones it's like this is what's coming and they is what's coming. And they're never going to go

outside. They're just going to be on there on their phone or tablet or anything along those lines. And it's just going to get, it's, it's scary to kind of look because, you know, I was telling you the story of me like jumping in, um, like rainwater, you know, as, as a kid, because it overflowed at the bottom of my street and coming out bloody from, you know what I mean? Just jump literally asphalt. Yeah, just like jumping into asphalt and rainwater and just like dirt. And, you know, we're trying to protect our kids so, you know, so much that we don't ever want them to be hurt or feel like they're, you know, not appreciated or anything along those lines. And I mean, the real answer is get outside, get dirty, have some fun,

and you'll be better off for it in the long run. And it's kind of frightening how far we have come from that. There's been a lot of cool innovations to kind of get us to here. And at least we know now that jumping in rainwater and coming up bloody is probably not the greatest idea. I was very lucky to not get a whole bunch. Maybe it enhanced your microbiome. Maybe it did. I don't know. Diversity there.

Maybe that's the answer. Maybe that's my next e-book on that, yeah. But, you know, I mean, you've come a long way. But, you know, there is just these basic primal things that I think we're missing a lot of. And it's scary sometimes to kind of look and know that these kids that are that are my daughter's friends are never going to see the light of day unless someone literally shakes them out of their stupor and knocks the phone out of their hands yeah you know you touched on a few things there that are and i definitely want to chat with you about kids even though we're we're coming to a close here but um there was a study that came out that said

kids born now have a life expectancy for the first time that's to live shorter lives, to not live as long as their parents. Yeah. That's fucking mind-boggling. That's insane to think that our kids, with all the fucking technology we have, will not live as long as their parents.

Yeah. Very unhealthy. And I remember growing up in the 80s, I think I was two years old when the Nintendo original NES came out. And it was dope. I was hooked. But still at that point,

it's hooked up to a TV. There's only one in the house. There's one TV. It's not like Back to the Future when they say, yeah, we have two of them. And they're like oh he's kidding nobody has two TVs

everybody's got a fucking TV in every room now more importantly you have a TV in every fucking pocket everyone's connected to everyone at all times

you have this as Rogan calls it a portal into the universe right you can connect to anybody everywhere

all information's accessible at any time and it's a fucking draw yeah right so it's so fucking draw yeah right so it's so important i mean there's entire books written about it obviously with with dr any gulpin we had him on the show talking about unplugged and the importance of that but

it's sad to see kids that don't have that you know my mom i could fuck man i heard so many times you kids get out of the house go out out and play. Go outside and play. Oh, for how long? I want to play. You're not coming back until dinnertime. Come back when the sun starts to set. Yeah, yeah. Right?

And you could argue now if there's more creeps in the world or it's less sick. Whatever. You know, if it takes your lazy ass going out there with your kids and throwing the football for them or something like that. Yeah. Then it's important. It is. Right? It's important for everyone.

It really is. Because that's our future generation. I read the same thing that you read and I couldn't, I thought I read it wrong. So I had to read it again because life expectancy have been just getting more and more extended and longer and longer for the first time. You're right. It's changing or it's predicted to be changing.

It's again, it's one of those scary things. And, you know, getting out and playing and having an imagination is going to disappear. You know what I mean? It's like Bear yesterday. He was just going all over the place, just having a great time in his own world. And that's the coolest thing. You know, I remember just playing baseball, you know, on my own in my in my own world you know probably all the way up to like 12 or 14 years old

and i you know these people these kids you know the kids at the at the party they they're so boring they're so boring it's all they want to talk about is you know what they saw musically or anything along those lines it's not like I read this book or I was outside playing or we did this or we did that. We were at a playground yesterday. How many people was there? Zero. It was us.

We had it to ourselves. Which was awesome. It was our personal playground. Right. But I remember going to a playground as a kid and being like, man, there's too many people here. Yeah, I've got to wait five minutes to go to a slide. Or something. I'm going to go to the next one. I'm going to have to try a kid and be like, man, there's too many people here. I got a week, five minutes or something. Like I'm going to go to the next one.

You know, I'm going to have to try and find something else. So you, until this like dies down and then we can go and play. Like I, you know, I take, when we take the girls,

it's kind of the same thing. There's a couple sporadic people here and there, but it's just not just so crowded anymore. You know, everyone's just hiding in their houses and it's fucking 70 degrees out yesterday. Yeah. Oh, yeah. It wasn't snowing.

For a cold winter in Austin, and we've had snow here for the first time in four years this winter, it was perfect. It was like the best spring day in California. You know, it was awesome. I mean, we talk when, I mean, you know, Texas and being in California, you know, we're spoiled because we can't get out in January and do these these things you know in december january february it's a little bit harder when you have six feet of snow to kind of deal with um there's still plenty of cool shit to do in the snow though yeah absolutely well i don't know i would i would never

i would never go back and do it but yeah it was it it was fun as a kid. Not right now, it wouldn't be. Well, fuck, man. It's been an hour already. We covered a lot of ground here. That went fast. That was fun. We'll be definitely bringing your ass back out here to Austin. Can't wait.

We want you to start working with Onnit as one of our premier strength coaches, and we'll be offering a bunch of different stuff online in the future here, you know, on a variety of things from anything fitness-based, and, you know, we kind of want you at the top, not kind of, we definitely want you at the top of our strength program. You've helped me immensely, and many other great athletes, and you have a wealth of knowledge. Very, very appreciative for our friendship, and to call you my coach. Yeah, thank you very much. It's an honor to be called coach, especially by someone, an athlete like yourself.

And I'm very excited for this opportunity. I can't wait to make it go. And again, to kind of be a part of the honor community is pretty special. You walk in the doors and it's a different place. And this is the community and this is the people that are going to change the world for the better. And that's what I want.

And to be a part of a community that has the same kind of mindset is awesome. And I can't wait to see what we can do. And hopefully we can do some really awesome stuff. Fuck yeah, brother. Where can people find you online? You can find me, Jesse Burdick, on Instagram, powerwad.com. Jesse Burdick on all social medias. And then just jesseburdick at Gmail if you have any questions. Awesome, brother. Thanks for joining us. all social medias. And then, you know, just Jesse Burdick at Gmail.

If you have any questions. Awesome, brother. Thanks for joining. Thank you, man. Thanks, guys. Thank you guys for tuning in the on a podcast. If you made it this far through our audio fuck up, I have immense gratitude for you. We're definitely going to run it back with Jesse again in the future. I want him to have a place here at Onnit in the strength community where we can shed some light on traditional strength training and really open up that avenue and doorway. And I think he's got a wealth of knowledge, as you can see, if you made it this far, and we'll have him back on the show again soon. Thanks for tuning in.