Mark Bell's Power Project - Exercises To Break Plateaus, Enhance Recovery And Mobility - Jordan Shallow || MBPP Ep. 1057

Starting point is 00:00:00 If you're not progressing, one of two things is likely happening. You're under or overloading. You're overloading and under-recovering, or you're chronically under-loading and you're not actually providing enough stimulus to get stronger. Tips for improving ankle-slash-foot mobility. You have to be able to put your foot in a position where the bones can actually move.

Starting point is 00:00:17 Most people, when you externally rotate, if I turn like this, I'm going to supinate, which means my arch is high. When my arch is high, my talus stays in front of my tibia. So I can't move my shin forward because this bone is in the way. What do you think about someone who's trying to progress at a bunch of things at once? If you're newer, it might be a good idea to write it down. And then also never underestimate the power of a coach.

Starting point is 00:00:38 Like any skill, it's really frequency of that exposure at high quality, which is going to allow you to learn much faster. If you come across an Instagram profile that doesn't have like a designation so like mine says dr jordan shallow dc that means i have no idea what the fuck i'm talking about i'm okay with that but it's like if you ever come across and there's just no it's very ambiguous like it's just dr so-and-so and then it's either a chiropractor podiatrist like dr paul saladino i don't know i don't know who that is is he a chiropractor well youiatrist. Like Dr. Paul Saladino. I don't know who that is. Is he a chiropractor?

Starting point is 00:01:07 Well, you know who Paul Saladino is? No. You're my favorite. That's really cool. I just work on the internet. I don't live there. I love that. That's even better.

Starting point is 00:01:15 How about Dr. Tony Huge? I don't know who that is either. He's a lawyer. He's a doctor of law. I guess so. Does that make him a lawyer though? So he's Dr. Tony Esquire huge

Starting point is 00:01:26 I don't know he would be a fun rabbit hole for you to go down yeah oh man I don't think you want to pull the pin out of Dr. Dave I don't know anything

Starting point is 00:01:34 about the internet especially the YouTube world because you guys are you guys are coaching YouTube scares the shit out of me but you have a podcast you ready to go that must go somewhere

Starting point is 00:01:41 yeah it goes on it goes on our YouTube channel I just don't know some sort of internet frequency yes on the interwebs as a wise man all right guys just a heads up we're about to go live so everything you say is now officially written in ink that's good keep it all the same so you're a doctor but you don't understand how the internet works yeah wait do those things have to run in tandem i don't know usually doctors can understand like that they usually have a large understanding of a lot of things, don't they?

Starting point is 00:02:06 I don't know. That's why I'm a chiropractor. Great. So glad we clarified that at the jump. Low expectations, under-promise, over-delivered. Wait a second. Where did you get this Canadian chiropractic thing? Or is it an actual United States?

Starting point is 00:02:19 I did chiro school in the Bay Area. That's why I moved out here back in the day. I don't understand. I don't even know where to start with chiro school in the Bay Area. That's why I moved out here back in the day. I have no idea. I don't understand. I don't even know where to start with chiropractic. I don't know what a good school would be. Yeah, med school, a real one. I don't know.

Starting point is 00:02:33 They're probably all the same. I only went to one. Do you utilize a lot of the things that you learned in school still today? I think from an anatomy standpoint, you get a really good detail. You have cadaver labs. You're cutting open dead bodies. You're probably going to get, from a an anatomy standpoint, you get like a really good detail. Like you have cadaver labs, like you're cutting open dead bodies. Like you're probably going to get from like a joint mechanics perspective and an anatomy perspective. One of the better educations. Like my sister's a physician.

Starting point is 00:02:54 She's like a, she's a emergency room surgeon in Australia. And when she has musculoskeletal problems, like my phone rings, cause they spent two weeks in that on her in her third year. So I think from an anatomy perspective, I wouldn't say go as far to say biomechanics but once you understand the anatomy and you start going into biomechanics you can cross apply the principles but that would be i think from a day-to-day basis how i work now if i thought back i think what do i actually use from school it would probably be like joint mechanics and muscular anatomy. I guess knowing the origin of where the muscle is inserted and how the muscle works and all those things probably are pretty good factors to know, just to know the jargon, I guess, right? Yeah, yes and no. And I think some ways it's detrimental because you quite literally learn

Starting point is 00:03:40 dead guy anatomy, right? Where it's like, oh, if I were to like electrically stimulate this muscle on this cadaver, this bone would move towards this bone. But it's like, that's kind of not how stuff actually works with like a nervous system that's alive and well. So it's, in some ways it can be a little bit like, uh, it leaves you chasing red herrings for a bit, but that fundamental understanding of like, oh, my bicep hurts. It's like, well, you might think it's your bicep, but it actually is the insertion of like your teres minor or something like that. So being able to look at someone and look underneath the skin sort of with x-ray vision and see all of the

Starting point is 00:04:13 structures and know all the ligaments and all that, that's super useful because then you can just kind of broaden the understanding of potentially what could be going on. Like your list of differential diagnosis expands to include everything that could potentially going on. Like your list of differential diagnosis expands to include, you know, everything that could potentially be happening. Thank you for joining us live. We're going to be answering some of your questions in a moment. We're here with Dr. Jordan Shallow. And so how do you go from that, you know, background and how do you go from like chiropractic into working with some, I mean, you're working with some really high level performers, baseball, football, and so on. to working with some really high-level performers,

Starting point is 00:04:44 baseball, football, and so on? Yeah, I was always into sports growing up, played a lot, moved out to the Bay Area. I volunteered as an athletic trainer for Palo Alto High School. And then from there, kind of got into the football world, did some consulting with San Jose State University back in 2012, 13, as I was finishing grad school and worked with some of their guys going into combine and pro day,

Starting point is 00:05:09 was a strength coach at Stanford University. And then some of those guys went to the league, worked a bit with them, and then slowly, just through word of mouth, ended up working with more combine classes. Those guys went to the league, trained them in the offseason, and it's sort of just been like a snowball effect for the last 10 years or so wow with the combine stuff is that um is a little bit of like a trick like because you know they're getting tested on like

Starting point is 00:05:33 these certain things and then we want to try to uh like jip the test as much as we possibly can almost yeah you want to money ball it for sure like and a lot of different fronts like you you will get them early January, sometimes a little bit later if they play a national championship, like UW and Michigan this year, we had a couple of guys come out of those programs. So you really have a six week window from getting someone off a national championship

Starting point is 00:05:55 to getting them ready to run an Indy. So it's like a lot of it is, yeah, a lot of it's statistics. A lot of it's like, okay, understanding their past injuries, how to program for nine events not a football game it's literally like football crossfit that's what we're programming for okay what are you really good okay you're already really fast maybe you don't even run a

Starting point is 00:06:14 40 like there's a bit of strategy around almost like almost like calling numbers for an olympic weightlifting meet it's like you want to be strategic of like okay you're gonna do your run at a pro day a month later or you're gonna going to show up and just interview and bench. So there's a lot of moving pieces that go into like an effective combine prep just outside of the physical preparation. Were you there when the guy's dick fell out? I was not. I was not there when the guy's dick fell out. That was a big question. I was ready to ask you. Yeah. I'm sorry. Sorry to let you down. Did you see the video? Did you see that monster fucking thing? Good for him? Good for him. He's doing well. He's doing very well.

Starting point is 00:06:47 How does somebody increase their 225 bench? I know it's a weird test and probably not very relevant to much of anything in the world, but how would someone get your reps up? Yeah, I mean, a lot of times it's technique. And it's funny because that's where... Are you pulling up the video? Good for him.

Starting point is 00:07:04 We're going to relive this. This is like the two girls. Because you weren't there. This is the two girls one cup video. What did he run at it? No one knows what he actually ran at it. Five, five flat.

Starting point is 00:07:15 He has to take it. That's nuts. Good for him. It's a lot of nuts. Imagine just like running your dick out. Like, I've never done that in my life. You run.

Starting point is 00:07:24 Is that a wrap for you? That has never happened to me. Look at the slow motion though. Pause, Andrew. There was another guy. There was a guy that played for the, I think it was, I think it might've been like Vernon Davis, I think. Was he a tight end for the 49ers, right?

Starting point is 00:07:42 Yeah. He got tackled by his dick. I don't remember that. You got to have a pretty big handle. Someone's like, this is a great place to drag someone down by. He got tackled by his dick. The old dick tackle. I was going through

Starting point is 00:07:58 the grocery store the other day. I forget what the original question was. How do we get there? It's funny coming from somewhat of a Like, well, I forget what the original question was. 225, how do we get there? Oh, man, a lot of times you said technique. Technique, yeah. And it's funny coming from somewhat of a, you know, not a great powerlifting background, but one enough to bring to a football combine prep.

Starting point is 00:08:12 And it's like, look, if you can teach them how to transfer force from their legs, like how to not just throw themselves out of position every single rep. Like some of these guys are so erratic and explosive. And it's like, if you can put that on a track you can squeeze out like four to six extra reps just on a first initial attempt right if you're doing baseline numbers you can literally just do an ab test of like okay now don't do it stupid and do it like a bench press i want you to bench press like a power lifter i want you to sprint like a sprinter i don't want you to sprint like a football player i don't want you to sprint or i don't want you to

Starting point is 00:08:43 bench like a football player for these next you know you to sprint or I don't want you to bench like a football player. For these next, you know, whatever, six to eight weeks, like I want you to be benching like a powerlifter. So setting up based off of their size and shape, a good technique that would really be emblematic of what you might see in a similar, you know, weight and height distribution at a powerlifting meet. So they're just way more efficient with the power that they have. It just takes that strength and carries it way further because they're so erratic and in some

Starting point is 00:09:09 ways when powerlifting says inefficient with their position so that's the number one thing we focus on day one is we take the bigs we take the skills we kind of split them up because the sizes and shapes are more similar in those two separate buckets and we go okay bigs you're gonna bench like this and skills are gonna bench like this and it's just like dialing in technique and just consistency and you know fuck how many different people have you programmed bench press for right some guys the 225 goes up if their max goes from 400 to 500 and the 225 is way easier some guys you know they don't recover well they have injuries and you do do a lot of sub max work and you do higher volume through increased frequency so it's really kind of you know you're trying to hit 51 you You're trying to be the house, right?

Starting point is 00:09:46 You just want to always win that way. So you're not going to hit a perfect program. But if you can just make increasingly better decisions faster, then that's really like, that's the move in combat. Like every day you got to play the man. Programming goes out the window and coaching becomes like at the forefront. And that's just such a high stakes situation

Starting point is 00:10:02 that like we were talking about before. It's like there's different data that you're you're um privy to when you're coaching every single day with these guys and it's just you got to be you got to be receptive to that transmission every day all right ready to answer the questions oh sure depends yeah depends on if it's the first one starts off very general very easy it's from gunpowder tea please and then there's some there's some more specific questions later but advice for those who struggle with fitness slash weight and again he only had a character limit there so he said best advice you have for those who struggle with fitness and weight management slash loss also what is realistic time

Starting point is 00:10:36 scale of how long it takes where's the specificity for for who, my friend? I feel like I'm the least equipped to answer that question. I would just give the most back of the napkin, calories in, calories out. What's the research say? One and a half to two pounds a week, it's starting. I don't know. You probably have more insightful information on this. Can you read the question again? Yeah.

Starting point is 00:11:01 Okay. So I'll read it again. But again, it needs some detail because, all right, best advice you have for those who struggle with fitness and weight management slash loss. Also, what is the realistic timescale of how long it takes? It depends on how much weight you're trying to lose. And also, you probably shouldn't be, for some people, maybe it's good for them to have a timescale of how long they want to take to lose a certain amount of weight.

Starting point is 00:11:26 But if you're getting into the game, I would say don't say I want to lose 30 pounds in three months. Don't give yourself a time limit because you need to build certain habits and certain skills. And it takes time to learn how to maybe understand how much food you're eating, to get to sleep on time. All these habits take a bit of time. to get to sleep on time. All these habits take a bit of time. And if you're rushing yourself for the scale, then you're not taking the time to build the habits that's going to allow you to lose the weight for a long or keep the weight off for a long period of time. So that would be my answer to that question. But I would also say like with, in terms of like weight management and having it be something that's long lasting, I think it also kind of falls into a category of, it would

Starting point is 00:12:03 be probably pretty similar to the way that you might eat for performance. So like with a lot of your athletes, it might be similar suggestions where you're trying to make sure they're waking up at a similar time, going to bed at a similar time in whatever way they can, because they're the demand of their job might mess that up. And that would be the same thing with anybody else. Like just whatever way you can kind of manage your sleep would be a really good step. Trying to do like just some basic stuff like go on a walk maybe a couple times a day, maybe increasing your steps, getting some sunlight, and then you start to kind of pick apart the food a little bit. But if you have good choices in your food and you're getting good nutrition from your food, then it gets to be easier and easier to manage your body weight. One of the problems with becoming overweight is a lot of times you're deficient in nutrients. You are, you have extra

Starting point is 00:12:56 amount of energy that you're consuming, but you're not really getting the nutrients from the foods that you probably need. Yeah. I mean, if I had to add to that, I would just say like, understand your incentive. Like Paula Quinn always had this thing that he would post. Yeah. I mean, if I had to add to that, I would just say like, understand your incentive. Like Paula Quinn always had this thing that he would post. I don't know if it was his quote, but it's like, uh, discipline doesn't exist. It's just a balance of things you love to do. Like if you love six pack, a six pack abs more than cheesecake at a certain point, when you love that more than that'll be like the, that the scales will tip in that direction, metaphorically and literally speaking.

Starting point is 00:13:22 Say that bar one more time. Cause that was good. Well, which discipline isn't oh yeah discipline is just uh i don't know a combination of or a balance of things you love to do like if you if you love the six-pack abs or the idea of getting it more and you won't get them until that i you love that idea more so it's like it's discipline and it was a poliquinism whether it was his originally or not uh that's where i first came across it it's just a balance of things that you love so it's like you i think especially if you're not dealing with the incentive of like dealing with an athlete where it's like your next contract could be the difference between you needing a job and your great great great

Starting point is 00:13:56 grandkids never having to work right so that's usually enough incentive but if you're you know you're not at the pro level it's like well, well, I would get really clear on your incentive. And then that'll be what keeps you. And again, it's not motivation or discipline. It's whatever that desired outcome is. Because a lot of people, when they start dieting, it's like, well, why am I doing this? It's like, well, if you don't have a reason going into it. So you might want to establish that first on the little mood board before you enter into the endeavor. Because if you're going to be moving in a direction that you've never moved before trying to lose weight inevitably you're going to run into that psychological block

Starting point is 00:14:28 right like i love the stan efforting ism of like compliance is the science and it's like well yeah if you what are you compliant to and why that would be like the only other thing that i would add from like a like a psychological perspective where most people trip up is that and if you're having a real hard time with the compliance is because you really don't want to do it. Yeah. Like ultimately, like if you really want to do it, you'll be doing it. Yeah. Yeah. It's funny how that works. It's kind of annoying, but it's true. Yeah. And then also if it seems like if they're struggling, it's like they're starting and then they're stopping and it's like, oh, it just didn't work out. That didn't work out. Something that we always preach is like just the habits, right? Like just

Starting point is 00:15:01 have the habits set in so much that they're no longer habits that's just who you are like you are always the person that takes the stairs up you know you skip the elevator and that sort of thing because i think like again like the if you lock in the habits everything will seem to kind of like fall in its own place and you don't have to worry about like oh this is a struggle that's a struggle it's like no just i'm that guy now kind of sick too because other people will call you out on it too once they kind of recognize that that's what you do yeah then they'll be like we're taking the stairs right and you're like oh yeah fuck they know that i got to take the stairs all right next question from wjh question for jordan and team what would you say are your

Starting point is 00:15:40 main differentiators compared to the rest of the fitness industry. What do people you work with commonly lack? Top three tips to implement today. So the first question, what do people you work with commonly lack? And what makes you different from other people in the industry? People I work with commonly lack. Oh God, how specific do you want to be? So I think one that might be applicable is like unilateral stability. I feel like stability, especially lower extremity.

Starting point is 00:16:07 So the ability to stand on one leg is massively underrated. And I think there's a huge push in things that i see that are subjective and their interpretations that if i improve the quality and i set it to a standard of like oh that looks better all of a sudden there's a correlation a strong correlation and we hope that it's causal of maybe fixing some of these underlying mechanism and then the objective that we monitor goes up what i mean by that is like you know we want to get to get someone faster. We want to get them to be able to change direction quicker. We're more agile.

Starting point is 00:16:46 We want them to be able to jump higher, sprint faster, whatever. And if I don't establish qualitatively how they move, how efficiently they move, and that's what really separates good athletes is they move really, really efficiently. So we need to, or what I think, I think most people across the board,

Starting point is 00:17:01 pro athletes and non, they struggle at being able to subjectively interpret the quality of movement. And what a really easy test for this is like a single leg RDL. It's probably something I do more with any other client is can you stand on one leg and hinge? Because what I'm asking you to do is can you dissociate the position of your femur from the position of your pelvis, right? And then can you resist force while keeping your center of mass over your base of support? And that can give me like a ton of information. So most people, when I pose them

Starting point is 00:17:30 with what should be a relatively simple task, are terrible at it, right? So they'll do a single leg RDL, but like their chest will face the opposite direction. It's like, well, so you're not actually dissociating your femur from your pelvis. You're just kind of moving everything in one plane. Because if you dissociated your femur from your pelvis, your leg would be on the ground and your pelvis would move

Starting point is 00:17:47 around a fixed femur. So for me, it's like something I work on most with people. And it's only as a means to get towards the things that matter. But I'm only doing this as a brief introduction to some sort of, you know, a deadlift or a jump plyometric or something. You might have somebody do like something like an airplane or something like that, but you're not doing it to express more strength in an airplane. No, no, no. Yeah, we're not going to PR it as airplane today.

Starting point is 00:18:12 But there's going to be the objective PRs come off of the backs of subjective improvement. So a lot of people are worried. So they're worried about programming. They're worried about percentage increases. It's like you're not even at the starting line yet. You can't quantify something until you've qualified it first, right? Every day you come in, you're kind of doing a different movement.

Starting point is 00:18:29 I compare it to like you take a guitar off a wall and, you know, the first fret on a normal six-string guitar would be an F note. The open E string is the first – is the open top string of the guitar. But the F is only an F on the first fret if the e is tuned to an e right so if you don't have that that calibration like prior to training or as part of your training all of a sudden you're trying to you're trying to make all these adjustments on the fly and it's like well you know yeah really good really good athletes they can like really good musicians they can tune their guitar while they're playing a set but most people aren't that so it's like we want to make a concerted effort to actually teach you how to tune your body to calibrate your body you didn't tune anything up you just skipped over the

Starting point is 00:19:12 airplanes and went right into deadlift yeah exactly you don't know what those underlying notes are what those underlying strings are tuned to right like or can you control your pelvis can you control your hip can you control your spine um and most people and it's really simple to make it actionable is like do a single leg rdl and see if you feel it in your hamstrings see if you feel it in your glutes you should feel it in your glutes anytime that you do a single leg movement it's a glute exercise by the proxy of you are minimizing your base of support keeping your center of mass over that base of support and you have to move side to side to do that hamstrings are not side to side muscles they're front to back muscles so if you have to move side to side to do that. Hamstrings are not side to side muscles. They're front to back muscles. So if you have, you know,

Starting point is 00:19:47 you stand on this one leg and hinge and you feel it in your hamstring, you might be a little too stuck in the front to back and everything you do that's maybe side to side might be using your front to back muscles. This is where we have a lot of issues in pro sports with hamstrings. This is why it's a test I use very often.

Starting point is 00:20:01 It's like, hey, you carry your center of mass like way far forward when you're on one leg. Of course you do. You're really, really fast, right? You're probably very similar with your track background. You now with running, you're probably always in powerlifting carrying your center of mass forward.

Starting point is 00:20:12 It's like, if you can't control your center of mass, then you can't stay stable. Because what is stability is your ability to keep your center of mass over your base of support. So I think super actionable, just to recap, like single leg RDL, do you feel in your hamstrings? feel in your glutes okay if you can't feel in your glutes hold on to something so you're more stable you have a broader base of support and then if you still can't feel it elevate your heel that'll help shift your center of mass back then you should

Starting point is 00:20:36 feel it in your glute and now you're starting to get because and this is where it becomes more neurological and actual like this calibration idea comes into play where I think stability really wins is when you do that and you elevate your heel you hold on to like a bench and you go into a single leg RDL and progress to an airplane if you then take the heel elevation away you'll immediately still be able to find it in your glute so it wasn't the ankle it wasn't the tight Achilles it was just your body kind of trying to figure out where it is in space yeah so that's my answer I'm surprised that that with the number of pro athletes you work with, a lot of them have that same

Starting point is 00:21:08 issue. It's like, it's interesting. I wouldn't have expected that. Yeah, I mean, training physically, like unique dissociation, physical properties in the gym is just not a part of their sport. So that's what weight training and strength and conditioning is. I remember being a kid

Starting point is 00:21:23 and having this little car that I had and I would just like pull it back and it had like a little gear in it. And then when I let it go, it was just, and I would sit there for hours and just like, that was my entertainment. That's funny now. Cause that's my job. I take people off the field and I don't need to do all of the things they do on the field. They have the field. They've been playing football since they were six years old. So what I need to do is like, okay, what are the specific physical properties that they need to work on that under load the tissues that they're constantly overloading, but not just by taking those tissues and training them lighter, but by giving them variability of movement to train other tissues, to give them more options when they're on the field. And what you'll see is as you do this, they'll start to move differently on the field. So if you can give them skills that sort of really exploit their inefficiencies in the gym and then you make them more efficient,

Starting point is 00:22:15 all of a sudden they're not, they're recovering better in the season because when they move, they have other options on the field. So you leave this like neurological trail of breadcrumbs for them to follow by building endurance, intensity, velocity, rhythm, coordination, and timing in these specific positions

Starting point is 00:22:31 that they didn't have access to before. Then you watch them play. And now all of a sudden it's like, well, you know, their knees don't hurt so much because they can load into their hips in times where it was appropriate, where before they didn't have that option, right? So it's, sports are not balanced, right?

Starting point is 00:22:44 Sports are task oriented and it has nothing to do with the physical system. So it's about peeling back, seeing where they're inefficient. And a lot of times it's in the lower extremity, especially with football being such a lower body dominant sport. You'll probably get some good buy-in too,

Starting point is 00:22:57 because they're probably like, not used to like sucking at something, right? Yeah, yeah. And like most other things, if you test them, they'll probably do great on them. You have them do box jumps and you have them do all these different things. They'll probably do really well. And then you find something where they struggle with it and they're like, man, why do I suck

Starting point is 00:23:14 at this? Yeah. I mean, the best, what defines an athlete, in my opinion, is someone who can learn motor skills very quickly. We talked a little bit off off camera about like really good athletes are like savants and what is like if you guys know the story of kim peak it's always an analogy i use the original rain man so the director of rain man met this guy the real guy not dustin hoffman but the guy they based the character off of and what he could do is he could read the left side of a

Starting point is 00:23:39 book with his left eye and the right side of his right side of a book with his right eye and the right side of his book right side of a book with his right eye and he'd read both pages in under three seconds with 98 recollection yeah so like but he's assuming he was considered a mega savant like one of the first documented cases of what a mega savant was and it's like well when you're watching the motor output and you're we're measuring 40 times right or we're measuring vertical jumps or measuring bench press a lot times, and maybe bench press is not so much a representation of this, what you are watching is an oversensitive nervous system, right? We see like the brute force motor output, but that's actually a byproduct of a highly tuned, highly sensitive sensory input component, which also starts from the muscle, right? so athletes are sensory motor savants they are six sense savants is what they are like they're really good ones and we see it through

Starting point is 00:24:30 the objective lens of bigger faster stronger but we you know what we're actually seeing under the hood is a hyper sensory muscular system and muscles are are they're our second most predominant sensory organ in the body other than our eyes. But they're the most prolific by volume and surface area. All right. It's interesting like when it comes to brain power, how things like that can happen, you know, where I don't really think there's examples. I mean, there's athletes that blow other athletes away that are like unbelievable. But you don't really see that physically as much as you do with like the mental capacity that

Starting point is 00:25:06 someone can have in some people that are like savants and stuff like that yeah it's just and it just comes down to efficiency there's no noise it's all signal right there are athletes who when you ask them to do some of these tasks that are low level thinking tasks and like low level integration of sensory and muscle like for example i won't name his name but there's i would say the best active nhl player right now when you get him to run in a and i've had friends who've worked with him we've seen it when you get him to run in a straight line for 20 yards take the top 20 guys in the league now mind you he is the fastest well this might give it away he's the fastest guy on skates right now and you get him to run in a straight line for 20 yards uh he's i don't know not even top 10

Starting point is 00:25:46 but if at the 10 yard mark you're standing there and you have to signal left or right he's first and it's not even close like it's not even close so some of the tasks in the gym are too low sensory input right and it's tough because you know we see the gym in from maybe from a general population sense or not through the the the sensory lens of these higher level athletes and it can be hard to understand what game they're playing like a lot of times when you know mere mortals step in the gym i don't know if you two are like really good examples of your mortals so when we're sorry dog is you owe me when mere mortals step into the gym it's's the gym is a, the gym is a, it's a checkers board.

Starting point is 00:26:27 But when they step into the gym, it's a chess board. The only thing that changes is the piece, right? So it's like they are, they are playing that for, they are playing that dimensional game that you can't really have access to

Starting point is 00:26:38 if you don't have access to their software. And it's not their hardware. Their hardware is a manifestation of their software. Like they are, it is the sensory component that drives the motor output and these people are so hyper sensory that that's why what we watch the motor output what we admire in sports the the jumping and the running and the twisting and the dunking and all that none of that would be possible if it wasn't for what was actually happening in the background which is like a

Starting point is 00:27:02 highly tuned sensory system which actually occurs at the level of the muscle. All right. Next question from Hayden Pratt. And by the way, guys, at the end of this, we're going to be giving away a free pair of shoes from two free pairs of shoes from Vivo. I give cards of good life proteins and some good dick work from Joy Mode. So if you want a harder dick, we'll give you some Joy Mode at the end of the podcast. If a girl wins, then we'll switch that gift

Starting point is 00:27:30 up. Unless, I mean, shit, you may have something you want to give it to. Hayden Pratt asks, tips for improving ankle slash foot mobility? This is not going to be a really popular answer, but unless you've had serious injury at

Starting point is 00:27:45 the foot and ankle a lot of times the ankle mobility is a bit of a myth because it comes down to the concept we talked about earlier about center of mass one you have to be able to put your foot in a position where the bones can actually move so if you are someone who like hyper supinates or emphasizes supination of the foot which could be a byproduct of external rotation of the hips. Drive your knees out. Well, if you drive your knees out, you externally rotate your femurs, you externally rotate your tibias, and you begin to externally rotate your feet, which is what supination is. You actually take the largest muscle or largest bone at the ankle, the talus bone, and you put it in the way of the tibia as it needs to go forward. Your tibia needs to internally rotate to actually go over the toe, if you will.

Starting point is 00:28:28 So, one, are you in the right position? You can do all the ankle mobility drills in the world, but if your talus, if your foot is still on this super high arch and you're not actually applying whole foot pressure into the ground, when I flatten, pronate, or internally

Starting point is 00:28:43 rotate my feet or my talus, my ankle, that bone moves out of the way and my tibia can now internally rotate as I move forward, right? So that's usually one of the issues. Issue number one is like you're not in the right position to actually express that range of motion, right? Like if I tried to, I don't know, do like a super hingey squat and I get a pinching in the front of my hip, it's like, well, yeah, I'm taking an acetabulum, I'm dumping it forward and I'm taking a femur and jamming it into that shelf, right?

Starting point is 00:29:10 So like, I feel pain in my back and I feel pinching in front of my hip and my depth sucks. It's like, well, no, your pelvis is just in the wrong position. It's the same thing a lot of times with ankle mobility. It's like, what you're dealing with is just you're dealing with bones that are in the way.

Starting point is 00:29:23 Now, secondary to that is how you carry your center of mass. A lot of people, oh, my hamstrings are too tight to squat to depth or my calves are too tight. And that's what's stopping me. It's like, well, you're just chronically carrying your center of mass forward. I always think of like, you guys ever see Squid Games? Yeah. So like when Squid Games got real in that one episode, Red Light, Green Light. And it's just like, I don't know.

Starting point is 00:29:44 This is kind of like a weird Korean. And they just started like mowing everyone down yeah and there was that one really dramatic scene where like the guy like holds the other dude up as he's about to fall if you drop him he's getting fucking lit up that's most people's nervous system is the guy behind you right we see people walking upright and we just think hmm their their experience in walking upright must be the same as mine as someone who trains and has control over center, especially you, because you compete in a sport where not only do you have to control your center of math, but you have to control the center of mass of others. That's why when we talk off air, you're like, I really like jiu-jitsu because I

Starting point is 00:30:17 was going to be beat up by guys 100 pounds lighter than me. The mistake that people in jiu-jitsu make that are sort of unaware of the terminology, and my who roll, they say this to me, like, oh, I can use your strength against you. It's like, bitch, I'll punch a hole in your face. Like, you're not going to use my strength against me. But like, they can absolutely fuck me up. But what they mean is they can use my center of mass against me. Well, the only reason they can do that is because they can control theirs first. It's a prerequisite to controlling someone else's, right? So when we deal with like tight hamstrings and tight calves and tight Achilles,

Starting point is 00:30:46 tight low backs and tight glutes, that's literally your nervous system activating all of these things because you're not in control of your center of mass. Your spine is just getting crushed to the earth and you're not aware of it. So when someone stands here upright who might have ankle mobility issues, it's as if their nervous system

Starting point is 00:30:59 is taking their entire extensor chain and just turning it on because they want to succumb to the forces of gravity acting on them and that's like we talked about the single leg rdl thing that would be a really good place to start it's like can you can you feel your glute when you stand on one leg oh no i can't it's like well how do you think you're getting around all day you're not pushing you're just pulling with your hamstrings right you're not you're just extending you're not

Starting point is 00:31:20 actually being able to use the glute to move you know through the frontal plane and be able to use that lateral stability of the hip so yeah a lot of times when we deal with ankle mobility issues we're dealing with long-standing inabilities to control your center of mass especially on one leg which is more difficult because you're less stable because you have a smaller base of support so everyone should have a big ass you know that's a world i one day want to live could be detrimental though can't you make your ass too big i don't know have you been to brazil i've never been but it looks nice well there you go wouldn't you want davis to be brazil i would yeah it'd be fantastic there you go yeah yeah that'd be that'd be great andrew we just lost andrew for a moment well i'm just you know you have a wife also thinking about

Starting point is 00:32:04 how much trouble that that would be and how grateful I am. Well, luckily the podcast has a sponsor. Product placement moment. Yeah. I have a question for you real quick. When it comes to things like the single leg RDL or just typical squats,

Starting point is 00:32:21 something that I've seen, like some people when they're squatting, they don't really use their feet much. So what ends up happening is like they'll just squat down and then their feet will kind of like their big toe and their feet will kind of come off the ground a little bit. But one thing that tends to help some people with that is the idea of just kind of rooting the foot into the ground when they're squatting. So is that something that you think could help people with that, that understanding how to like kind of root that foot? It causes the hip to externally rotate a little bit.

Starting point is 00:32:49 What do you think about that? I think it's usually a pelvis. You got to be careful with rooting the feet. Cause that, if that's external rotation, then you're moving the talus in front of the tibia. Yeah. Okay.

Starting point is 00:32:58 Like here, literally do the tongue of my shoe. Can they see this? Yeah. Great. Okay. so we have can i still see it yeah okay so we have a shin bone we have a talus say this is the talus most people when you externally rotate if i turn that this i'm going to supinate which means like my

Starting point is 00:33:19 arch is high when my arch is high my talus stays in front of my tibia so i can't move my shin forward because this bone is in the way but when i pronate the foot and i have whole foot pressure which means like first metatarsal head so and this is really important and you see what that big bullseye is nike knows what the fuck they're doing right first metatarsal head fifth metatarsal head arch and heel that's whole foot pressure, right? A lot of people cue the big toe. That's maybe a little bit misguided in application when you work with people in real life. What happens is when they push down on the big toe, like here, that actually creates that supination again. They're trying to get pressure here. How do they

Starting point is 00:33:58 do that? They pop that up. Now it's like, well, now your talus is in the way again, right? So when I think whole foot pressure, it's like, all we want to we want to pronate so bring this down because this slides out of the way and then the tibia can go forward and we've unlocked ankle mobility by improving position when you root the foot by externally rotating you're externally rotating the femur you're externally rotating the tibia and you're externally rotating the foot a lot of times what happens is the foot doesn't move because the pelvis is in the wrong position you don't have control of the pelvis the pelvis dumps forward and we're sort of just pointing our femur our hip sockets towards the ground to apply force a lot of people you see with not a lot of like dexterity in the feet when they squat

Starting point is 00:34:38 when they get to the bottom their feet just turn out that's because they're trying to like internal rotation is force production external rotation is force absorption right so if i go to throw a punch i'm going to internally rotate my shoulder all day i'm not going to try and like do some fighting irish shit like this is not gonna this is not a good good uh steven seagal move he could pull it off though and then teach some like foreign government how to fight this is how your police force fights now. He's an amazing character. Incredible.

Starting point is 00:35:08 But internal rotation is force production. So it's like your body is trying to find internal rotation everywhere going into the ground. If you're setting the trajectory by anteriorly tilting your pelvis, your femurs are rotating out, your tibias are rotating out, and your ankles end up rotating out as a byproduct of that. If we can get our pelvis underneath us, we can open up the space for us to internally rotate and those feet can actually get exposed to some stimulus where right now they're kind of when you see these kind of

Starting point is 00:35:33 like dead feet paddles that just sort of like penguin off to the side it's like well it's because that i have a friend of mine killianian Hamilton, he makes this comparison to the foot is the TV, but the hip is the antenna. So some of you might be too young to remember like having an antenna TV, but like I would walk through the kitchen or walk through the living room with a TV dinner and the metal on the plate would have been my dad was like, don't move. I was like, what? And I just have to stand there. And he's like, I guess he knew like if the signal went he's not he's not gonna you know you don't hit the tv you hit the kid right and I was just like and so I just sit there and like watch the wheel in the living room with a hungry man's

Starting point is 00:36:15 dinner like the whole time because that like calibrated so it's it's the idea that when we look at the foot a lot of times what we're seeing that's just the signal and the hip is really the antenna so I really like that analogy by Killian because i think it's it's true when we see issues and not to say that you know foot centric training modalities can't be useful we talked about this before the foot is incredibly hypersensory and getting a lot of variability in that sensory input can be useful but i think you know you have to start by putting that foot in the right position and that's where the pelvis comes into play. Gotcha. Maybe we can just squat high and not worry about it. Yeah. It'll be there on meat day. It always is, right? Come on. For the month of April, you're going to receive 25% off all Vivo barefoot shoes. And Seema,

Starting point is 00:36:58 can you tell us why these shoes are so great? For years on this podcast, we've been talking about the benefit of barefoot shoes. And these are the shoes I used to use back in like 2017, 2018, my old Metcons. They are flat, but they're not very wide and they're very stiff and they don't move. That's why we've been partnering with, and we've been using Vivo barefoot shoes. These are the Modus strength shoe because not only are they wide, I have wide ass feet. And so do we here on the podcast, especially as our feet have gotten stronger, but they're flexible. So when you're doing certain movements, like let's say you're doing jumping or you're doing split squats or you're doing movements where your toes need to flex and move, your feet are able to do that and perform in this shoe, allowing them to get

Starting point is 00:37:37 stronger over time. And obviously they're flexible. So your foot's allowed to be a foot. And when you're doing all types of exercise, your feet will get stronger, improving your ability to move. Andrew, how can they get the hands on these? Yes. And for the month of April, you're going to receive 25% off all of your Vivo Barefoot shoes. That is a limited time deal for the month of April only. So if you've been waiting for the perfect time to buy your Vivo Barefoot shoes, now is that time. Head over to vivobarefoot.com slash powerproject. Enter the code for April and receive 25% off your entire order. Link is in the description as well as the podcast show notes. All right. This is actually, this is specifically for you, Jordan. Deadlifts and Feral Cats asks, is it possible to purchase

Starting point is 00:38:22 the PSL1 textbook before registration? When will the next PSL1 course registration open and start? RxRadio is awesome. Wow, great company, man. Look at that. What a layup off the backboard for the quiz. I'm going to show a joy mode just because. So I answered no. The L1 manual comes with the L1 textbook.

Starting point is 00:38:42 Next semester will start March 27th. The registration will be open by the end of this month. If you go to prescript.com, you can click through the L1 link and you'll get on the opt-in list, which is the only discount we have. So if you want to get into the course for next semester, head over to the website, register, and just put your name down. You'll be the first to know. And it's the only discount we have. And for those who don't know what Prescript is. Oh, right. Yeah. So I founded a continuing education company,

Starting point is 00:39:11 the Health of Fitness Space, eight years ago that is accredited for CEUs with NASM, NSCA, ACE. If you're a chiropractor and physical therapist, continuing education units, as well as SIMSPA in the UK. So we're accredited for continuing education units in 35 countries across a few. Yeah, so that's applied biomechanics, functional anatomy. So the course that Feral Cats and Deadlifts.

Starting point is 00:39:36 I thought that was part of the question. I was like, yo, dog, this is like- I looked over at you and I was like, what the fuck question is this? Yeah, so it's a continuing education that that course specifically is about applied biomechanics and functional anatomy. Wow, I like this feature. I was like, what the fuck question is this? Yeah, so it's a continuing education. That course specifically is about applied biomechanics and functional anatomy. Wow, I like this feature.

Starting point is 00:39:50 This is nice. So yeah, the L1 tab up there on the top right next to collective. If you'd set that. Yeah, there you go. So that comes to the textbook. 96 hours of lab. That shit looks beautiful. Thanks, man. That's been my baby

Starting point is 00:40:05 for the last decade or so. So yeah, we have L1, L2, and we have a nutrition arm in the company. We have some programming courses. Somebody goes through your courses and they get through all of them.

Starting point is 00:40:17 What can they kind of expect? Like what can they go into? Like what fields maybe? Yeah, so the level one, level two, level three. The level three is actually, kind of to our point earlier, it's actually the reason we call it a coaching course is because level three, we actually bring our level two students

Starting point is 00:40:34 out to Tampa, Florida to train our combine athletes and our pros. So we only take seven per intake of L3s, and it's a week long of like, okay, you know, all the X's and O's that's, uh, this guy's worth $150 million go. And it's, and it's wild. Like it's wild to see people who are on paper and,

Starting point is 00:40:54 you know, we have interactive labs every day. So really get to know like the students that come through the program, but then you have the opportunity to put them in front of, you know, number one in the draft or, you know, some guy that just signed a $300 million or a baseball player that has a

Starting point is 00:41:06 contract that's worth $496 million. Like, all right, Doug, let's see. And it's like, you train soccer moms for a living. Let's, let's see how little you've been actually paying attention. And people are like, wow. Like I thought, I thought I really like cared about my job. It's like you do now, but yeah, it's fun. So that's, that's a big thing now. And it's not about like becoming a strength and conditioning coach. It's about like,

Starting point is 00:41:27 can you operate at the highest level? And a lot of people are trying to advance their business. And like, we don't, you know, we're not business coaches or anything, but it's like, you can run a really good business if you understand how to be product first.

Starting point is 00:41:37 And that's really what we just sort of go to the fire. It's like, all right, we're here. If you need us, we'll make sure you don't fuck up. But like, go talk to that guy.

Starting point is 00:41:43 Oh yeah. He's fucking six, eight, four, 10. Good luck. Runs a five flat 40 yeah so it's uh it's that's where our market is primarily in personal training but strength and conditioning and we also see like a fair amount of clinicians in there as well there was a dude at the combine that this year that was like six eight like 340 or something like that wasn't there uh so the biggest guy there's some real mutant there yeah we we had uh jc latham jc latham was 66360 from alabama yeah just you just there's a there's a there's a place in

Starting point is 00:42:15 america around like florida georgia into texas that panhandle where like these guys are they're just absolute monsters man like it's so cool it's like literally you walk in and you feel like you're in Jurassic Park. Did you say 6'6", 360? Yeah. I mean, we had Christian. Christian Barmore works in the offseason. And Yo Murphy, who's the really close friend of mine, he runs the program down there alongside.

Starting point is 00:42:35 But we bring our guys in. Yo's like the best. He's trained Christian. And if I'm not mistaken, Christian at 360 prepping for his, he plays for the Patriots. He ran a 4'9",360 physics on that like it sounds so dangerous it's so dangerous man I had I brought my videographer with me and this is a really funny story he doesn't he doesn't know football at all I brought him down when I went to work with a few of our baseball players. And there's someone doing sled pushes on the turf.

Starting point is 00:43:06 The gym is gorgeous. It's super long turf down the middle of the squad. It's exactly what you want for training ballplayers. And my videographer's like kind of looking around. He's like, I don't know. He's doing what video people do, like all the lighting or whatever. And he's not paying attention. And he almost gets run over by a guy on the sled in Donnickham Sioux.

Starting point is 00:43:22 I was like, oh, man. I was like, that'd be the worst person to get run over by and i was like because i like i was like oh jay marsh like look out and he's like oh fuck and he like jumps out of the way like i think indonicum sped up like i think he saw it was just like oh dude he's gonna like he's gonna do some damage he definitely seems a little angry on the field too right makes him good at his job. Shit. Yeah. Okay. All right. What a great question.

Starting point is 00:43:46 Unbelievable. I got to throw that guy a bone. Shoot me a message, dog. I appreciate the plug. Deadlifts and feral cats. Message the man. Actually, don't message me until you change whatever that is.

Starting point is 00:43:54 That's nuts. All right. Next question from Haley Neal. Any recommendations of a peptide safe for females to use to cut body fat while weight training? We're barking up the wrong

Starting point is 00:44:06 tree peptides for female use i don't have experiment much experience with either of those especially in weight loss i've been nothing but steadily gaining weight to take on the power lifting so i probably the wrong personality i don't know if you guys have any experience with that i don't about uh peptides for injuries Have you come across anything that seems to be effective for anything like that? I've taken it through a deal you guys know. I've done a few self-administered back alley courses when I was in my

Starting point is 00:44:33 powerlifting days and more clinically supervised, let's say, recent ones. I've taken recently thymus and beta-4 and BPC-157 and I did an ultrasound guided injection into my right shoulder a deal did that and then i ran unbelievable like next day felt an immediate difference because there is like an acute local anti-inflammatory effect with these peptides they

Starting point is 00:44:58 increase angiogenesis they increase selective blood flow which is like this is the part where and i even struggle with this is there's always this question of like, how do they know? Like, how do they know where to go? And everyone's like, I don't know. And it's like, okay, like I'm going to do it because I'm reckless with drugs, but like, I can see where the apprehension would be of like this. What do you mean? It just knows, right? Because there's always a question of like contraindications. Like if something, angiogenesis is like a big fancy medical word that Adeel taught me because he's a real doctor,

Starting point is 00:45:27 about like increasing blood flow. And it's like, well, that sounds bad for someone who like has cancer or maybe has like a history of strokes or something like that. But they're like, yeah, there's actually no contraindications because they're biomodulators, right? If something is up, it'll bring it down. And something is down, they'll bring it up. I'm like, ah. So there is always like that weird question in my brain of like, how, like,

Starting point is 00:45:49 how smart, like, how is this thing so smart? I don't even know where it should go. But the nice, the nice, the neat thing about peptides, I should say, is they act at the level of the DNA. So long term exposures are more beneficial. And we kind of know this, right? We know this from the meathead exposures are more beneficial and we kind of know this right we know this from the meathead pharmacology because peptides is just a classification of a type of hormone right like where most of us are used to like you know as like androgenic anabolic steroids peptides are you know a different composition they're a little bit more complex most of the time they can't be adjusted orally. So they're usually like subcutaneous injections, but they're, they're changed like common peptides that most people know about are insulin and human growth hormone. If you were to go to a bodybuilder and say, I'm going to run HGH for a week,

Starting point is 00:46:36 they would probably laugh at you. They're like, you need to take this for at least six months or a year and whatever that bro science is. And when we talk about recovery peptides and I'd be, you know, I work with a deal alongside co-managing athletes and return to play after surgeries and injuries and things like that. But long-term exposure to peptides, peptides work at the level of DNA. So you're actually going to get that gene expression over time if you run that course of peptides for longer. So I think regardless if you're going to go into and obviously like where you source it matters and how you dose it matters, especially with some that are growth hormone fragments that could affect your blood glucose levels, both acutely and long

Starting point is 00:47:12 term, long term exposure at lower doses, from what I could gather, seems to be potentially beneficial because you're making those changes at the level of the dna and and as those cells replicate over time rather than just acutely like i'm just gonna do a course of peptide which is like i competed at the arnold's in australia and then the u.s opened three weeks later because like someone tore something and then gracie v was like i don't know i don't know who you are but someone said you should go it's like okay and then it was a meet where herbie tore his elbow apart larry took a knee with 800 and kevin oak and i was just like i think i got like fourth that meet just because like i didn't

Starting point is 00:47:50 die yeah that's amazing but my elbow was fucked coming off the australia they were same day way and so i got anyway anyway so i ran a course like directly into my elbow for my tricep tendon and it held on but it was it was kind of a dumb way to do it. In my opinion now, it's like, oh wow, like how much of that was placebo? How much was that? Maybe just local anti-inflammatory effect. But like, I wasn't getting any of the benefits of the long term genetic expression because I had no idea that then that it replicated at the level of DNA. I've heard of dumber things for sure. God, I love powerlifting. You're setting such a low bar.

Starting point is 00:48:26 things for sure god love power left fingers setting such a low bar i don't really have any advice uh necessarily um because i don't really know like you know safety of stuff it does seem like peptides it doesn't seem like they're harmful but to be able to like you know blatantly say that and to have any idea of the long-term implications of what some of these peptides can do i got no idea yeah any safety precautions with peptides i just yeah none that i've been uh professionally been warned of as a male i would say the one thing you got to worry about is some of the peptide insulin is a peptide by designation so yes absolutely do not right and there are some that acutely affect like cjc and hypomoralin if i'm not mistaken when it comes to weight loss i think a lot of times that conversation especially around the females ends up with like that ends up sliding into SARMs to know the difference between the

Starting point is 00:49:14 two because a lot of people are like oh it's a peptide it's safe and they go are peptides safe and they say yes but what they end up taking is actually a SARM which is not safe and really dumb and you could run into a ton of issues there. So what I've seen with the biomodulation effect and who I've talked to, like Jean-Francois Tremblay, who is like the guy He like makes peptides. Yeah, yeah. He can labs, yeah. And then

Starting point is 00:49:36 Dr. William Seeds is another guy who runs like the peptides foundation. He was the one who treated Tom Brady's hand when it got cut in the Super Bowl, and they had a therapeutic use exemption for that it seems as if the majority of like the gray market ones that are getting used really operate as biomodulators if something is up it's not going to make it more up where like if you know drugs most of the time force their action lsd for example right like if you take lc it's like you're not gonna be okay for like a little bit whereas

Starting point is 00:50:04 there's no modulation there like you're just every the saturation is gonna be turned up for like a few hours and if you mess up the dosage on that you know you're you're in a lot of trouble and again with peptides again i'm not going to say that you can't mess up the dosage but from my own personal experience and experience i've heard from other peoples they seem pretty damn safe yeah yeah and again how do they know what about uh melanitan like how does that work because i'm just wondering that if your skin complexion gets darker then you can maybe intake the sun better and then maybe that might help that's what it's for right uh well i don't know if it would work that way because um it you know there's like a yin and

Starting point is 00:50:42 yang to everything so i think on that front, you might potentially be like lowering your vitamin D and things like that. But if you took small amounts of it, maybe, it's supposed to help make you more resilient to the sun. It's supposed to be anti-cancer. But again, it's all just very speculative. Trying to get Graham to stop questioning

Starting point is 00:51:01 your Latin American heritage. That was weird, huh? He was really pressing me. I was like, look, bro. I don't know. I can show you my parents' birth certificate. I think he was waiting for a stomach tattoo. I thought he was going to bring out an almanac or something.

Starting point is 00:51:14 Dude, when I was at his place, he was surprised that I was swatting flies away because he thought I should be used to it. Oh, my God. I made him feel uncomfortable, too. It also took me a second. I was like, Graham, just because I'm from Africa doesn't mean I like flies. Wait, that actually happened? my god it's just funny and it was purely innocent this is the i know graham so it was innocent but it was like just because i'm african doesn't mean i'm used to flies flying around my head. I think we just need to stuff them in someone's trunk someday or something. I swear you can't have a diversity on your show. No problem. What are you thinking?

Starting point is 00:51:52 How can all these people get along? They can't. It's got a regular United Nations going on here. It's just a fucking Stanford experiment all over again. We're both the guards and the prisoners. All right. This is a quickie from Valerie Page for you. experiment all over again. For both the guards and the prisoners. Alright. This is a quickie from Valerie Page for you, Mark. Bought some Steak Shake. Way excited.

Starting point is 00:52:12 For Mark, do you like listening to anything when you run? What earbuds or headphones do you use when running? I like listening to a lot of podcasts. Sometimes I'll listen to some music. I don't know what the headphones I have are. You have those Apple AirPod Maxes.

Starting point is 00:52:26 Yeah, I use those a lot. But I switched because I just was like worried about microwaving my head too much. Yeah, they have those like weights on them or something. Yeah, I have like a headset like this like with a wire. But if you want to try to be more cautious and you're worried about like the EMF stuff, you can just use any of the headphones that come that attach to your phone that are hooked in wired so jack crew's got to you huh a little bit a little bit is that why more people are wearing them yeah no that's why you're seeing more people with the wires yeah really well you were talking about

Starting point is 00:52:58 your tv you know and the reception and like yeah you're i mean it's like are some of these waves you know potentially coming through us like i don't know there's a lot of stuff going on there's a lot of satellites there's a lot of shit flying everywhere so maybe if you can take some precaution against it maybe it'll help a little bit i don't know i'm here for it it doesn't make it any doesn't make it any harder for me to run or anything so it's just like you know the wire flops around a little bit but not a huge deal but i don't know what brand it is. I've got it on Amazon. They're like 160 bucks or something like that.

Starting point is 00:53:30 Okay. It worked pretty good. All right. This next one is a super chat from Tanner Spaulding. Thank you. But it's not a question. It said, no question, just a shout out. I am down over 100 pounds since March, 2023.

Starting point is 00:53:42 Congratulations, brother. Thank you to Mark and Nsema and Andrew for all the great free advice. Though, through the podcast, you were instrumental in my success. You're welcome, homie. A lot of weight. That's fucking a lot of weight. Good job. In a year?

Starting point is 00:53:54 Damn. In a year. Okay, cool. Next question. Huh, Jeremy Avila. Stop it. Now the question just like went away. Oh, no. It disappeared.

Starting point is 00:54:02 Now it's back. It's back. Wait, no, it's not back. Oh, God. Where the fuck is it went away. It disappeared. Now it's back. It's back. Wait, no, it's not back. Oh, God. Where the fuck is it? I got a question. How much did you weigh when you started powerlifting and how long have you been powerlifting for?

Starting point is 00:54:11 I started powerlifting, my first meet was in Santa Cruz in 2015. My last meet I did was in 2021, 2020. Is that right? Six, seven years was like actively competing and then covid kind of like shut things down yeah i maintained around the same way i once jumped up to the 275 class for boss bosses four or something like that uh but it was yeah it was about 260 when i started cut down to 242 for my first meet and then i was consistently around 260 265 when i competed

Starting point is 00:54:45 275 i got as high as 293 and then i got down to 260 265 and that's kind of where i walk around now just not nearly as muscular or strong as i was when i was actively competing but any particulars to the diet or just having some fun and eating like protein and then just kind of like eating whatever oh when i got super heavy, you know, it's like it's so hard at a certain point, especially when you're training a decent amount. But no, yeah, protein and overall calories is really my main focus and kind of continues to be that. I think that's a really good dietary strategy for most people who are super busy to follow. And I think what we're seeing now, which is really good, and it's one of the things I think most beneficial coming out of the longevity space in the podcast world and books and all that

Starting point is 00:55:28 is that people are getting more comfortable with the more grams per kilogram of body weight protein intake. So I think if you set a higher ceiling than you might be comfortable with the mom science you were fed growing up, your kidneys are going to blast out of your body or whatever. If you set a high threshold of your protein intake daily

Starting point is 00:55:45 to the point where it's somewhat of an arduous task and you set a calorie limit that's near and around what a maintenance would look like and you're relatively active, I think it's much easier now to maintain under those few constraints. It's like, okay, goal number one is how am I going to get 269, probably a little over 300 grams of protein a day, which is obviously more than a gram per pound of body

Starting point is 00:56:08 weight. And then if my calories come in somewhere around 3,700, how that 3,700 gets made up between carbs and fats. And especially I'm a little bit selective about how I eat when I train. Those constraints kind of leave me in a pretty easy place to put together like a nutritional strategy every single day. I travel a shit ton. So it's like, okay, wake up. And the first thing I think about when my feet hit the floor is like protein intake. Oh, I thought you were going to talk about Ben and Jerry's. Oh yeah. No, no, I wish. And that was the 293 strategy. It was like, all right, how much protein? And then how much Ben and Jerry's or like when I recall, because I would lose, how much can you get in? I would lose 20.

Starting point is 00:56:46 I remember my first was a Dan Green story. My first meet I did was some surf city classic in Santa Cruz. And like my training partners were Dan Green and Andrew Herbert. Jesus Christ. And I didn't know powerlifting outside of that. Like Dan, I met just through like, he was a patient of mine. You're like everyone's squat signer. Oh, I thought I was going to get obliterated. And I was like worried.

Starting point is 00:57:04 And I go to weigh-ins and he texts me.'ll never forget as i was i don't know i was like 120 like a couple weeks before and i cut down like 109 to make the weight cut and he's like yeah yeah sorry sorry and he's like what'd you weigh in at i was like 109 and he goes i want you by one i want you at 116 in the morning and I was like I'm like is it possible to get diabetes overnight and he goes if you if you care enough it is and I was like that's a typical dad answer so the recomps were the worst for me well I was just like anything goes I would get like ice cream was the first thing I would get I would go to Whole Foods wherever and whether it was Jesse's Meats I did record breakers a few times and I would just go

Starting point is 00:57:44 like okay done weigh-ins and I would get like everything I could and I would my to Whole Foods wherever, and whether it was Jesse's Meats, I did record breakers a few times, and I would just go like, okay, done weigh-ins, and I would get like everything I could. And then my brain went like, okay, I can always fill in the gaps of what space is left in my stomach with ice cream. It can just morph and help fill in. So yeah, ice cream was a big part of it. All right, next question.

Starting point is 00:58:01 When hitting a wall, this is from Nate Dates, when hitting a wall with progression, would it be more beneficial to regress or switch up programming altogether? Okay. So I like the idea of deliberate variability, not novelty. And I think that's a key underlying component. When you understand mechanisms of exercise, you can be deliberately variable with your exercise selection. And really exercise selection is our number one tool in managing load. So if you're not progressing, one of two things is likely happening. You're under or overloading, right? You're overloading and under recovering, or you're chronically underloading and you're not actually providing enough stimulus to get stronger so what most

Starting point is 00:58:45 people do is they keep the core exercises and then they adjust their volume and intensity it's like the best way to adjust intensity is to adjust the exercise selection because if i do a goblet squat the constraint of that exercise is i don't know like 150 pounds i could probably do here but it's that's a fucking struggle the set of The collateral in the rest of my work of just getting the thing into position is like, oh, this is a nightmare. The move of going from progressing to goblet squat to front squat,

Starting point is 00:59:14 150 front squat, it could be my warmup set from walking in cold off the gym. So like I've immediately scaled load ability and by just removing that constraint. So I think, you know, the idea of switch up programming, it's like, well, yes, or progressive, regressive, those are the same thing, right? So

Starting point is 00:59:30 you got to understand like, well, are you one, are you over, are you under stimulating or are you under recovering, right? So if you think you're going more to one side under stimulating, it's like maybe you pick more exercises that are higher stimulus a higher load right you don't try and load the exercises you're doing more because there's a there's a there's an underlying issue with the loadability of the current constraints the exercise you're picking in your program or vice versa right some people some people are like oh you know maybe they're under recovering which means yeah i saw a program i was working with this athlete the other day and like they had there was four lower

Starting point is 01:00:06 body sessions a week and one of them alone had like leg press hack squat and pendulum squat on the same session. I was like, this person doesn't like you. Like whoever is programming for you, like they do not want you to be okay. And I was like, those should be like sentinel exercises in one training day a week and then disperse those out across three, not all three in one plus having compounds in other training day a week and then disperse those out across three not all three in one plus having compounds in other in other uh training days so it was like immediately her progression was we need to start constraining these exercises i'm gonna get rid of that and

Starting point is 01:00:36 make that uh make that a dumbbell variation like oh you're doing bulgarians on a smith machine i want you to do that with a dumbbell in the opposite hand of the foot that's forward. Immediate constraint. Now, the constraint is also promoting variability, deliberate variability. I'm giving her more frontal plane movement of the pelvis. She can move around, her rib cage can start to rotate more. She starts to underload the tissues

Starting point is 01:00:57 that she's chronically overloading and start introducing some, not novelty, but deliberate variability. I'm specifically doing this for the sub adaptations that occur with exercise. So a lot of people just go. I'm specifically doing this for the sub adaptations that occur with exercise. So a lot of people just go, I'm going to mix it up. I want to hit it from all angles, incline, decline, flat press, fly. And it's like, that's just not, where do you go when you run out of runway, right? So it's like with deliberate variability, it's like, what is

Starting point is 01:01:20 your program missing? Mechanistically, what is it missing? And we start shooting there, the load management starts to sort itself out. Yeah. And you think about like, what's, what's the huge benefit of squats and deadlifts. It's just that you can handle a lot of weight on them. What makes barbell movements amazing is the fact that you can handle a lot of

Starting point is 01:01:37 weight. What makes them detrimental is the fact that you can handle a lot of weight. So you want to try to, you know, prescribe it appropriately to where you are in your own, like training, I guess, years. Yeah. Training, like lifestyle.

Starting point is 01:01:52 Yeah. Or lifetime, I should say. There's a ton of information online about how to start a podcast, how to grow a podcast, how to monetize a podcast. But how do you know what actually works? And also, how do you know what step comes

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Starting point is 01:02:51 is actually a super chat. 10 bucks. Thank you. I want to progress in my specific sport, jujitsu, but also progress in my aesthetic and athletic goals. Is it possible to balance

Starting point is 01:03:01 and progress in all goals or is it better to prioritize one over the other? Is this your question? No, it's, it's. Yeah, it sounds like it's him. Yeah, but. Yeah.

Starting point is 01:03:12 So how would you do it? I don't know. I would ask you the same thing, the same thing this guy did. I think it's like, it depends on what the individual is trying to do. Like you work with a lot of athletes, obviously they're specific to their sports, but if you're trying to get better at jujitsu and you want to get better at other things, you could go the route of obviously having your sport focus. So jujitsu, maybe you're doing that four or five sessions a week, but then you have, you know, whatever you do in the gym, maybe two days a week, but it's not something that's overtaking anything else. And then whatever your aesthetic goals are, maybe you're handling your diet. But for me personally,

Starting point is 01:03:45 what I like to do is I like to microdose things. So I have something like swimming, sprinting. There's some kettlebell stuff I do in the gym, but I do these things 15 to 20 minutes a day. They don't take too much out of me, but I can still have my four or five sessions of jujitsu a week and progress at that hard. Now, if I was someone who was really wanting to progress in the gym, progress at strength, et cetera, and I was trying to do jujitsu at the same time, potentially I would lower my frequency of jujitsu so I can still get some good training in each week, maybe two to three sessions. And then in the gym, I would maybe increase my frequency of what I'm doing in the gym. Maybe I'd have three or four good training sessions in the gym, but that just depends on what you're trying to do. So think about what is

Starting point is 01:04:25 your priority at this moment in time. Is your priority, I want to get as good as jiu-jitsu as possible? Then if that's the case, spend most of your time doing the stuff in the sport with higher frequency, four or five days, but you can still progress at these other things two to three days a week. If you want to spread yourself out a little bit, just understand that if you're doing three sessions of jiu-jitsu, three sessions of lifting, and then some other athletic stuff, you will progress at all of these things consistently over time, but it will take you a little bit longer to see a lot of the progress you're looking for. It all depends on you. So you can progress at everything, but understand that you have, it's like you have a certain amount of energy you can give to it.

Starting point is 01:05:05 Right. So as you do your three jujitsu sessions, that energy comes down a bit. You have this much left as you do your three swimming sessions or whatever your other sessions are that comes down, you have this left as you do your other sessions that comes down and you can, you can spread yourself so much. So just try to think about what you're trying to progress at and handle it from there. Yeah. Well said. And I would just say for myself personally, like after, you know, trying to chase the physique side of things in the gym for over a decade, wasn't quite getting to where I wanted it to be. And then about like eight months after jujitsu, I was like, whoa, I was focused just on jujitsu. I was, everything was for my performance in jujitsu. And I looked

Starting point is 01:05:45 in the mirror. I'm like, Oh, Hey, I have the physique that I've always been chasing. So even though I wasn't focused on that side of things, because I had a pretty good base that allowed me to get, you know, the aesthetic that I was going for. So depending on where your base is focusing on the jujitsu side might like make the other thing happen automatically without really focusing too much on it. I would say just maybe don't lose touch of that side. So that's like, you know, if you're, if you're training six days a week in the gym and the jujitsu comes around, like make sure you're getting two to three a week in the gym while the three, four days in of sessions in jujitsu, because that's essentially what I did and everything fueled performance.

Starting point is 01:06:25 So like the way I was eating, the way I was training, everything was for jujitsu. And a byproduct of that was I got in the best shape of my life. Now I'm not saying jujitsu will do that for you, but like I said, I had a good base and I was very consistent with it for, like I said, eight months is when I was like, oh my gosh, like this is like, this is awesome. And so now a year and a half in, I'm not training as much, but I'm still having like really a lot of success with like my aesthetics right now. I'm definitely a little bit lighter, but I'm more than happy with it. One thing I'll actually, so Jay, I'm not sure if like when you say aesthetics, if you're trying to lose body fat or if you're trying to gain muscle, but just make sure because what ends up happening with a lot of individuals who grapple is they end up eating less for some reason. I see that as kind of a trend thing with grapplers. They don't eat as much as they need to eat to be able to perform and

Starting point is 01:07:12 especially to be able to gain lean body mass over time. Most of them don't actually pay much attention to their nutrition. So if you're trying to get bigger and you're doing jujitsu and you're doing weight training and you're doing some other stuff for your athleticism, you need to make sure that you're eating enough calories to be able to actually grow from the strength and conditioning work that you're doing in the gym. So you might need to be eating more if you want to gain muscle with the amount of expenditure that you're having on a weekly basis. So that's something you need to pay attention to. You might want to write stuff down too, if you're new. Like I remember when I was lifting, even the first couple of years,

Starting point is 01:07:43 I just kept a lifting journal. I just had a, you know, just the first couple of years, I just kept a lifting journal. I just had a – it just kind of looked like this and I just like wrote in it and kept track of the weights. I just found it really useful and then at the end of the week, I could look back at it. I could look back a few months and say like, oh, I did this particular lift with this weight. Let me see if I can do this for a couple more reps and stuff. I think when you're newer, if you're more advanced and you've been doing it for a while, it probably doesn't matter as much and you'll understand the weights

Starting point is 01:08:08 that you're going to use on most things. But if you're newer, it might be a good idea to write it down. And then also never underestimate the power of a coach. You know, we have a good friend, Josh Setledge, who does some online training

Starting point is 01:08:19 and coaching for grappling athletes and stuff like that. So you might want to look into some of the information that he has online as well. What do you think about someone who's trying to progress at a bunch of things at once? Yeah, it depends on the base.

Starting point is 01:08:32 I think that was really well put. And I think especially when we talk about muscle and aesthetics, like a lot of people are potentially, I don't want to say potentially, but I know a lot of people, what they mean by aesthetics is really lose body fat, right? If they were lean, they probably wouldn't care how big they were because they would look bigger because they were lean. Which in this case, depending, again, depending on the base, it takes such little exercise frequency to maintain muscle mass.

Starting point is 01:08:57 We know that from a research perspective. So if the goal is jiu-jitsu, which has a much higher ceiling of skill, right? Like if the IFBB pro card is the equivalent of a black belt, I mean, I don't know, everyone in here, give us a year and we could probably do that. But like, how long would it take me to get a black belt? And never at this point, probably honestly, never. I have too many things not attached to my body and you do it. So there's no way I'm going to get past you.

Starting point is 01:09:23 So it's like, fuck that. The glass ceiling of skill is so high. And like any skill, whether it's jujitsu, whether it's playing an instrument, whether it's learning a language, it's really frequency of that exposure at high quality, which is going to allow you to learn much faster, right? Skill acquisition goes through a three-step process

Starting point is 01:09:40 of cognitive, associative, and autonomous. And you need to be sort of stoking that very intermittently and at a high quality, right? So we know what you'd want higher exposures of the thing that has a higher glass ceiling of skill to begin with. So if you've been weight training and your base is that of someone who's lifted a little bit and you just want to improve body composition, I would really drop your weight training down to the minimum necessary dose of maintenance, improve the caloric deficit or a surplus that you need to be in, body composition, I would really drop your weight training down to the minimum necessary dose of maintenance, improve the caloric deficit or surplus that you need to be in. And then, you know, allow

Starting point is 01:10:11 that skill to really shine through without any interference. Because a lot of people, when they mean aesthetics, it's like, do you want to put on, you know, 15 pounds of muscle? It's like, well, probably not. If your goal is to also roll, that might be a little bit more difficult so if you the idea is to maintain the muscle you have while you get better at this skill you know obviously the calories in calories out conversation is going to be part of it but understand like how minimal it takes from a volume perspective from training frequencies a week to actually from the research to maintain the muscle that you have yeah and jay if you join the untapped discord group it's on my youtube channel go join that discord group if you have like questions if you let me know what you're trying to get better at we can easily we can easily give

Starting point is 01:10:55 you some suggestions for how you can set things up so just join that discord and we can get you set up i think that was great hopefully uh no one missed that but talking about like the acquisition of the skill it can be hampered by you trying to go in the gym and kill yourself with too much training. You got to be cautious of that. All right. Next question. This is a quick one, but does eating more on BJJ or any type of days help recovery? Always feel so worn out.

Starting point is 01:11:27 I would look at it maybe from a neurotransmitter perspective. It could be something to it depending on a neurotransmitter like signatures per individual are very different. Like you have some people are very sympathetically driven, some people who maybe aren't. And then that'll change sort of the expression of what fatigue actually is, right? Fatigue is usually just a fundamentally, or at least part of it is a depletion of neurotransmission or the ability to neurotransmit. That's part of fatigue. So there might be something to, you know, if you eat more carbohydrates, maybe that's releasing more serotonin. Maybe you feel better. And, you know, does this help from recovery? It's like, you like, I think we've kind of looked the other way now on the idea of an anabolic window. And really, we understand that broader swaths of time are more

Starting point is 01:12:11 useful. Like, are you getting all the calories in? You're hitting this window. Great. Are you still deficient in your micro and macro nutrition? But it could be, and this is really a question, and it comes down to skill level. Because the answer to the question do you feel better becomes more weighted the better an athlete you are right because they are so based off of feel right so if and you know i've seen some absolutely ridiculous nutritional strategies in sports and the more ridiculous usually means the better the athlete right because they feel is everything which is like know, data can say one thing, but, you know, and not to make, you know, lanes data over feelings thing. And in the research perspective, absolutely.

Starting point is 01:12:54 I mean, it takes it from a very empirical stance, but from a coaching standpoint, when we're actually looking at feeling the higher level, the athlete, the subjective interpretation is everything. So it depends. Like if you're a black belt and, you you're really really high level i'm gonna really start to cater and the the thing that i'm most concerned with is how you feel if you feel more recovered well guess what you're more recovered whether the fucking uh aura ring or the wearable says otherwise it doesn't it doesn't matter because you you operate off feel every pro

Starting point is 01:13:25 athlete does in every sport even even the highest output strongman powerlifter still at that highest level they are so attuned right so feeling is not something to be cast aside now if you're on the come up and you're maybe not as skilled we might want to look for a air quote more optimized approach nutritionally to you know make sure that we're not going in a high enough surplus in these higher training days that across the course of a week you end up gaining you know unnecessary weight and body fat makes you more inefficient over time but as you get better and you start to work through this hopefully optimized framework and there are things that you just like intangibles, we have to pay attention to that.

Starting point is 01:14:05 And you'd be a stupid coach to not pay attention to that. It pisses me off sometimes when I like, like, cause I have an aura ring. I don't wear my Apple watch to bed, but I have a whoop that I don't always wear, but sometimes I'll wake up and I'll feel fucking amazing. And I'll look at that shit an hour later. Cause I don't like looking at it once I get up and it's like your recovery's in the tank. Like, bitch, what are you talking about? No, me son. So it's, uh, it's shocking sometimes because sometimes it'll look really good and I'm not feeling great, but sometimes it's like, shit. And I'm like, I feel really good right now. And I actually ended up performing pretty well that day. So it's like, yeah, or just yells at you. Yeah're you're uh you're gonna carry the boats

Starting point is 01:14:47 so many people would die so many would just be left on the side of the road side of the road just be littered with humans trying to run and then the app is just staying saying like oh you still have 60 or whatever it is like you've only went through 40 of whatever you're capable of i would say the, the, like the three things that definitely make me feel worn out after jujitsu. Um, they're,

Starting point is 01:15:10 they're very, very obvious, but it was like Monday. Okay. I went to open mat and then I did class and I went hard the whole time. And it's like, Oh, big shock tomorrow.

Starting point is 01:15:18 Hey, you're really worn out or that night you're worn out. It's like, yeah, I went way too hard for like my rest and recovery or whatever. poor sleep that's very very obvious the other one is uh i just didn't get enough electrolytes in me like i would be super drenched like i've never done anything on a consistent basis where i am head to toe drenched in sweat like no matter how many hours i've spent on a step step mill nothing comes close so those things would make me feel worn out.

Starting point is 01:15:47 And to this day, like I still like if I like I went Monday, Tuesday, I was kind of dragging my ass around because I was tired. But getting those things in line definitely help, especially with the whole thought of, all right, dude, I worked really, really hard Monday because of me at my skill level. Like I'm not as efficient as in SEMA. So like, you know, to go one round takes a lot out of me. One round for in SEMA is like, all right, cool. We're almost done warming up. Right. So it's like, I have to really like manage that and understanding, okay, Monday was tough. That means Tuesday, I'm probably not going to have the same amount of energy and so on and so forth. So maybe I need to like dial it back a little bit. So that way that day or that next day,

Starting point is 01:16:27 I'm not like a walking zombie. It's very difficult for me to manage, but I'm still trying to figure it out. I think like, let's not forget that you can encourage your body to make more energy too, you know, just by going outside, going on a walk,

Starting point is 01:16:38 just all these things. Sometimes, you know, the micro dosing that you're doing, you know, do you feel better or worse after you come here, after you do some jump rope? Better. Yeah.

Starting point is 01:16:49 So I think a lot of times we think that like, oh, man, I feel a little sluggish. I really need the rest. I'm just going to plop down in front of the TV and watch TV and relax. And of course you need that. You do need some like downtime. I'm not saying that you never have any downtime. But the way for you to get more energy sometimes is to actually expend energy and get your body revved up a little bit. So you might want to give

Starting point is 01:17:10 some of that stuff a try. If you're someone that's taking supplements or vitamins or anything to help move the needle in terms of your health, how do you know you really need them? And the reason why I'm asking you how do you know is because many people don't know their levels of their testosterone, their vitamin D, all these other labs like their thyroid, and they're taking these supplements to help them function at peak performance. But that's why we've partnered with Merrick Health for such a long time now, because you can get yourself different lab panels like the Power Project panel, which is a comprehensive set of labs to help you figure out what your different levels are. And when you do figure out what your levels are,

Starting point is 01:17:46 you'll be able to work with a patient care coordinator that will give you suggestions as far as nutrition optimization, supplementation, or if you're someone who's a candidate and it's necessary, hormonal optimization to help move you in the right direction so you're not playing guesswork with your body. Also, if you've already gotten your lab work done, but you just want to get a checkup, we also have a checkup panel that's made

Starting point is 01:18:09 so that you can check up and make sure that everything is moving in the right direction if you've already gotten comprehensive lab work done. This is something super important that I've done for myself. I've had my mom work with Merrick. We've all worked with Merrick. Just to make sure that we're all moving in the right direction and we're not playing guesswork with our body.

Starting point is 01:18:29 Andrew, how can they get it? Yes, that's over at MerrickHealth.com slash PowerProject. And at checkout, enter promo code PowerProject to save 10% off any one of these panels or any lab on the entire website. Links in the description as well as the podcast show notes. There seems to be a lot of ju one after the other. So this seems to be the last one for bid from Luis Arguelles. Tips for S&C programming, volume per muscle group, slash frequency, etc. Tailored for jujitsu athletes, of course. Thank you guys. Yeah, per muscle group is always an interesting approach when we look at strength and conditioning. I think if you can look at per muscle group training with some maybe ancillary benefits to training muscles rather than just getting bigger, like shoulders are probably a fairly common issue in jiu-jitsu. the injury prevention performance world, regardless of sport, we start looking to what I would call like inner valence.

Starting point is 01:19:27 Like we start looking at issues that like the serratus, and we start looking at issues at the rotator cuff, talking specifically about the shoulder. And it's like, okay, maybe our highest yield benefit with what limited training capacity we have in a concurrent program that has us rolling and training might not be to do the thing that gets our bicep the strongest but integrates our bicep the best right so like a high cable bicep curl overhead tricep

Starting point is 01:19:50 extensions these are exercises given the length tension relationship of where we're training these muscles across their their strength curve respectively right like a fully shortened bicep and a fully lengthened tricep are going to be weaker right now lengthened tricep and lengthened exercise seem to have some benefit to hypertrophy but having the shoulder in this position right either like 120 degrees of flexion with a little bit of or 120 degrees of abduction with a little bit of shoulder flexion or complete overhead for the tricep you're going to start to pick up some of those ancillary benefits of like hey you're getting some scapular upward rotation with the bicep you're going to get some external rotation as well and you're going to get a muscle that like attaches kind of like the arm to the

Starting point is 01:20:28 shoulder blade which is when you read that dead guy anatomy textbook and you look at insertion origin origin insertion there's always this thing of like well muscles move from insertion origin it's like no they don't they move from the point that's fixed to the point that's not fixed right so the point that's not fixed move towards the point that's fixed so it's like there's when we look at um the rotator cuff the reason people get very emphatic about this from an injury prevention standpoint and regardless of sport is like oh well muscles move from insertion and origin they originate on the scapula and insert on the humerus so we're going to move the humerus towards the skin it's like okay you don't think your nervous system is just like very task oriented and goes wait we just need

Starting point is 01:21:05 something that goes from the arm bone to the shoulder blade bone i don't give a fuck what it is right so it's like you're now all of a sudden you're dealt your biceps and your triceps really enter into the chat when it comes to creating a robust shoulder but if you're just doing a gun run here and it's pressed downs and preacher curls you're not getting that integrated exposure of the bicep in these more unstable positions. So I think a joint by joint muscle group approach has some merit, but we need to think a little bit deeper

Starting point is 01:21:32 about what the joint positions and we train these muscles are and how we might be really benefiting from the variability, deliberate variability of training these muscles in isolation with an undertone of integration based off the positions we're training them in, right? So like direct calf work would be another one that comes in it's like direct calf work to me is a foot mobility exercise not ankle foot mobility can i get a forefoot and

Starting point is 01:21:52 midfoot and a calcaneus to start to move independently one another and just have this thing that sort of just leverages a foot most people feed it like this it's not really about the direct benefit of massive gastrocs or massive soleus. It's about the indirect benefit hidden through this sort of like vegetables ground up in the spaghetti sauce type analogy of like, they're getting foot mobility in and don't know that they're doing it. And it's loadable and it's meaningful. It's actually the rate limiter to them using their gastroc. So as the foot mobility improves, the gastroc strength and the Achilles resiliency will all improve as well. Same with this. It it's like you're limited to how stable your shoulder is not how strong your bicep is so setting some of these more of the second third order constraints that you can start leaning into you know whether it's

Starting point is 01:22:34 deliberately put into a program and explain to an athlete or just hey here's what you're doing here's how you do it do it right and you'll feel a lot better so i think when we look muscle group to muscle group we want to make sure that we're looking a little bit deeper at the variability of the muscle's ability to express across its full range at the joint that it acts on rather than just like, I want big biceps, big pecs, big lats, big calves. It sounds so simple. Yeah, it's great. But one thing too, I think to pay attention to if you're a jujitsu athlete that's working out in the gym is, um, lifting through like long range of motion for certain movements. So think about something like, like

Starting point is 01:23:10 a typical chest fly, right? Um, if you grab a cable or you're doing something here, allowing your arm to stretch here, right. Using a load that's comfortable, nothing that's way too heavy because obviously you can do your, your pressing movements. So you can do like a dumbbell press where you can load it up. Right. But then if you have something that allows you to bring your arm out here, outstretched and bring it back, within grappling, within jujitsu, there's a lot of positions where your arm is going to be in a long stretch position, whether you're sometimes passing or whether someone has your arm extended and you need to do like a hitchhiker to try to get out, you need to be able to have strength in that extended position to be able to move and move your body to escape. But you also want to be strong enough in that position where you're not going to get submitted immediately. So you do want to take advantage of some movements in the gym to be able to work those ranges of motion. I think another thing to think about too, if you're again, using the gym to improve your movement ability for jujitsu is improving your spine's ability to move through different movements. Because a lot of the stuff that we do in the gym is with a neutral spine.

Starting point is 01:24:05 So like a deadlift or a squat. But if you can start working in certain things that, again, loaded conservatively initially, things like the Jefferson curl, things like the QL raise, that's going to put you into some lateral flexion of the spine. Load these things conservatively over time. Allow yourself to be able to relax with the load. So again, if you use a load that's too heavy, your body's going to be too tense. But if you can maybe work with light Jefferson curls with dumbbells, move through that range

Starting point is 01:24:31 of motion, slowly increase it through weeks to improve your spine's ability to flex with some load, that can be something that's beneficial for your movement ability as a grappler. Because again, in grappling, there's a lot of positions where you'll see grapplers have to literally bend, contort the spine and move their opponent with a bended spine. And some individuals who don't have that ability, especially just coming off the street and coming into jujitsu, it's difficult to build that over time, but you can build some of these movement abilities in the gym. So that's just something to think about. There's a lot of ways that you can use the gym to improve your movement ability as a grappler. Um, something else like the horse stance squat, you know what I mean? Like taking a, it's literally like your,

Starting point is 01:25:12 your legs are wide in a 90 degree position, um, and you're squatting all the way down, but you're working now the groin, the, the, those muscles that typically underdeveloped. And with grapplers, a lot of grapplers get a lot of groin injuries. That's something that is like, usually a grappler will get it and then they won't deal with it for a long time and just hopefully it goes away. But the thing is, there are a lot of movements you can do in the gym, like Copenhagen's horse stance squats, even the good girl, bad girl machine. There's a lot of machines, but if you can start actually working these areas, it's going to improve your resiliency in the sport because that sport is super dynamic. You're doing a lot of different types of movements and you can use the gym to improve your movement ability in those types of ranges of motion. I think it's just interesting

Starting point is 01:25:56 because you said it really well, but I think someone can simplify it by just thinking about like, what are the muscles involved in my sport? What are they you know what what am i asked to do in my sport and then you can kind of apply it to the gym now you don't want to like you know just try to uh you know attach a baseball bat to a cable machine or something like that that might be a little bit overkill and might not be what you need because you're probably practicing your swing so often and you probably need strength in other areas and in other ways but you know when i was thinking about what you were talking about i'm like wow bodybuilders do that like intuitively a lot of times power lifters will do that we don't really know what's weak but we'll be like dude your hamstrings suck you know and you need to get on this because you missed your deadlift we're not

Starting point is 01:26:42 really sure whether it's your hamstrings or your glutes, but certainly by you doing more glute ham raises isn't necessarily going to hurt. And a lot of times, you know, that is where you're sore after deadlifting. So you can kind of almost think of these things in reverse too, after you do training sessions and you get sore in some of these areas and you do some of the movements that you're talking about with the extra range of motion, really trying to stretch, you're going to feel that all through your pec and all through your shoulder much like probably getting stretched and moving in jujitsu yeah all right next question from dom sorenberger he's here

Starting point is 01:27:16 a lot he is question for the muscle doc any tips for elbow pain while squatting i know it's due to elbow flexion while my shoulders extended but is there any stretches or exercises you would recommend yeah it's always like to me i look at it like a straw that broke the camel's back right so a lot of times when we get our because there's shoulder extension which anatomically speaking is just referencing getting your arm to your side so from a flex position to extension when our arm is behind our body that that's called hyperextension. So when you're squatting in a low bar, and it kind of depends on your torso size, you'll notice that most bigger guys can get their elbows underneath them. They have a larger center of mass, whereas a really small female might drive her elbows all the way back and get more of that

Starting point is 01:27:59 rotation demand at the shoulder, which might not. So if you're somewhere in the middle and that rotation demand is not being met at the shoulder, it's then going to take the hinge joint of the elbow and try and make a joint that just goes, you know, flexion extension and try and induce rotation. One of the issues that I see when appraising someone's technique and exercise selection with the elbow issue in low bar squat or the squat in general is what does that moment of hyperextension look like in the rest of their program, right? Because one, are they training it? with the elbow issue in low bar squat or the squat in general is what does that moment of hyperextension look like in the rest of their program right because one are they training it kind of brings back our arm conversation it's like lengthened bicep is a really good place to start

Starting point is 01:28:33 you know attenuating your shoulders to that position now you know low bar squats are your low bar squats i'm not going to like say change your technique to accommodate for some underlying joint mechanics it's not really about joint mechanics, it's about lifting heavy weight. But there's sort of this principle that whenever my elbows to come past the plane of my body, it does it in an uncompensated fashion when it's somewhere between 45 to 60 degrees. So if I'm doing exercises where my arms are behind me, whether it's a fly machine or whether it's bicep curls, like what is the rest of your program look like? One, are we actually introducing that shoulder hyperextension in any sort of meaningful fashion? As we extend the humerus, we're going to have to internally

Starting point is 01:29:12 rotate the shoulder, right? So like, can you do dips? Most powerlifters absolutely can't do fucking dips. And it's like, well, there's a lot of secondary and tertiary benefits to doing an exercise like a dip. One of the things I would always start with is like get them to film and send me or I watch them if I'm in person. All of the exercises that have their elbow behind the body, whether it's a row, whether it's a bicep curl, whether it's a dip. And I want to see if they're coming in

Starting point is 01:29:34 at this plane around 45 degrees because if they're doing all their rows in tight, what ends up happening is they get a bunch of compensation to the anterior shoulder and they're not actually getting the rotation of the humerus required of us to get our arm and hyperextension.

Starting point is 01:29:46 So I just take all of their, like all of their behind their body movements, whether again, row, dip, press, bicep curl, whatever. And the first thing I do is I just move it out to that range where it doesn't compensate. Maybe sometimes they're doing stuff up here. Like, oh, I'm trying to work my upper back. It's like, dog, you're dead lifting like three times a week. I don't know if you have to do that. And if you do get to here and stop because what happens

Starting point is 01:30:07 is now you start to negate the rotation that or you don't have access to the rotation you need to get into hyperextension until we're here i can notice on the front of my shoulders don't move when i'm back here when i'm back here now i'm hitting a hard block now i'm hitting a hard block so it's like well one are you training your L your shoulder in hyper extension? And if you are, is it actually benefiting the underlying, like, is it adding to local inflammation at the elbow because we're having this compensation at the shoulder where the shoulder can't move the elbow and it has to move. So that's usually the first thing I look at is like, let's just remove all of the other noxious stimulus that you are unaware that you are actually putting your elbow

Starting point is 01:30:44 through in a training week and then put you back on the squat position and see how you feel. Because a lot of times that deviating that technique might be detrimental to someone who might have a pretty well established. And again, like you're under the bar for such a minimal amount of time with the intensity being really high. You should be resilient enough to be able to adopt the best technique for the heaviest squat without having to change your technique to accommodate for some of these more nuanced

Starting point is 01:31:10 underlying joint mechanics. You need the bar to stay on your fucking back. So what I would do is like, all right, let's take a look at the entirety of your program and see one, are you getting your arm behind your back ever? If no, do that.

Starting point is 01:31:21 And if you are going to do that, make sure it's somewhere in this place where you're going to pick up a lot of that benefit of rotation at the shoulder without compensating at the anterior shoulder right so 45 to 60 degrees pick a bunch of exercise to get your arm behind your body and then reintroduce the low bar squat and then it might be a thing of on the other side maybe you're just low bar squatting too frequently and you haven't cycled that out and some deliberate variability would be useful can you get in a front rack position power lifters i know now mind you there's a limit to this power lifters i know that can that can high bar squat

Starting point is 01:31:53 with good technique and front squat with a front rack position never have low bar issues with or have issues with their elbows in the low bar if you can get here your shoulders are so that they're functional enough to be able to get here no problem so some of it might be you know is this a systemic load management issue of like your low bar squatting too much too often and it's not really the position that's the problem it's the the devil's in the dosage right you're doing it too much now might be a time to introduce some of this shoulder hyperextension work and under load that movement and maybe go to a safety squat right and not for the sake that you're necessarily running away from your elbow

Starting point is 01:32:25 pain, but maybe just, that's an indicator that you're just need some of that deliberate variability in your programming. So incline curl sounds like it would be a decent movement dips. Any other recommendations for specific exercises? Rear delts, rear delts. And this is what makes the rear delt, like training the rear delt, the way you should train it,

Starting point is 01:32:45 air quotes should train it. The rear delt is one of the only hyper extenders of the shoulder. Like if I get to here, my lat is done. It's my rear delt that takes my shoulder into hyperextension, but it's going to work best at this 45 degrees. So if you ever see someone doing a row for the rear delt or a fly for the rear delt, they're probably pulling an ending right here because this is where I can actually get the greatest amount of hyperextension.

Starting point is 01:33:08 So I can get the greatest amount of lengthening and shortening. So the rear delt, some sort of row mid-back rhomboid that has an arm path that 45 degree, incline bicep, either dumbbell or cable keeping at that 45 degree, cable crossbody extensions. So you actually have to pull yourself into that position. It's really good. That's tough because it's really hard on the lower trap same thing with dips when you do dips as a power lifter most people get up here and the first thing they do is they sink in the shoulders it's like your shoulders are at the bottom position at the top where are they going to go when they're at the bottom you can't go more bottom right it's a super trooper thing all over again it's like pull over pull over it's like you can't he's already pulled over you can't pull over

Starting point is 01:33:43 anymore it's like when people start here it's like why because their low traps are again. It's like, pull over, pull over. It's like, you can't. He's already pulled over. You can't pull over anymore. It's like when people start here, it's like, why? Because their low traps are weak. And it's like they're trying to do Y raises. It's like, what? No. Your low traps stop your shoulder blades from going through your fucking ears. You've got to start here at the top of the dip, and then at the bottom, be at the bottom at the bottom, rather than being at the bottom at the top. And when you do that, you're going to end up at that nice 45 degree.

Starting point is 01:34:00 So those are some exercises I would throw in right away. Alright, two more questions. Next question from Moose. To gain power and explosiveness in my golf swing, are there any specific workouts or trading modalities you guys recommend? Or has anyone talked about this on the pod before? Also, Mark, we need the hat.

Starting point is 01:34:20 This hat? I guess. Do you work with golfers? I have. What are your suggestions? it's about dissociation right like you can do all the strength and power stuff but if you can't dissociate like we talked about like way way earlier the hip from the femur or sorry the femur from the pelvis and this is now one thing that moves as one it's less powerful than something that can have two joints independent to it create torque by moving in separate directions, right? Now, if the hip and pelvis are just rather than having this as a posing action or movement that creates eccentric load through the muscles that you're going to use, this is moving as one. Ow, I'm really weak in my low backers. Yeah, of course, because now the pelvis has to move at the lumbar spine.

Starting point is 01:35:07 Instead of having the movement come from the femur into the pelvis, we now have this like unified joint that moves as one because we can't dissociate the two in different directions. Now it moves to the next place to find dissociation. So now you just see this like Charles Barkley-esque fucking backswing. And it's all you're doing now is you're taking a lower extremity, upper extremity, and just twisting those two points. It's like, well, yeah, you're going to end up with some issues

Starting point is 01:35:28 in that joint in between, which is a lumbar spine, right? So I think it's really more of attaining and maintaining different positions that oppose range of motion, right? So a lot of people focus primarily on the trunk. So I'll maybe highlight two that I think are really useful with golfers. One is going to be the hip airplane as just an ability to move through the frontal plane. That's purely frontal plane pelvic movement on a fixed femur, which if you think about a backswing and how they shift weight, they need to be able to find that glute. If they can't find that glute,

Starting point is 01:35:59 they can't find hip rotation. So that's a really good one, I think, to start accessing the strength that you have or being able to accessing the strength that you have or being able to express the strength that you have by being able to dissociate the femur from the pelvis. The second one would obviously be trunk rotation drills. Now, this is where I think a lot of golfers and otherwise, really any athletes, whether it's jujitsu, whether it's football players or even general population, the idea of, oh, I need more thoracic rotation.

Starting point is 01:36:24 There's a lot of like thread the needle and around the world and book opener and all that stuff. And it's like, okay, when we're training trunk rotation and we keep this idea of joint dissociation in mind, one of the things that I see most often missed is trunk rotation or rib cage rotation or T-spine rotation is not twisting. trunk rotation or rib cage rotation or T-spine rotation is not twisting. Twisting is just taking the same rib cage that doesn't move and moving it on the pelvis that doesn't move, right? That's your obliques that do that. Whenever we're introducing an exercise that's deliberately meant to improve trunk rotation, which is a big part of golfers, or in this case, more specifically like T-spine and rib cage rotation, you need to use the muscles of the serratus and

Starting point is 01:37:05 rhomboid to actually manipulate the shape of the rib cage left and right through rotation. So it has to be a push and a pull. That's how you train rib cage rotation. If you're just doing this, you're taking the same shitty immobile rib cage and just putting it in another place. It's not about changing the orientation. It's about changing the shape shape so you have to use this lever system like your your scapula sits on this muscular track of serratus and rhomboid up into the you know lower cervical down into the fifth thoracic vertebra on from the rhomboids perspective and the serratus anterior really is your top eight ribs right and then but when you do just twisting shit it's your obliques and your obliques are your lower eight ribs and so what you want to create

Starting point is 01:37:44 like actual rib cage rotation that's meaningful and dissociation that's meaningful. You have to get your shoulder blade, this one valence to move this way while your rib cage moves the other way. Because now you can actually start to generate torque between these rather than them moving together. Like if I was to do this, I'm punching Mark with my obliques, but if I can move, if I move my sternum towards my shoulder, I now create potential for torque to be generated between my shoulder blade and my rib cage, rather than just like the hip moving as this single thing that then has to find the next place to compensate and find movement. So if I had to like, you know, make it really simple,

Starting point is 01:38:19 the principle of dissociation is the principle of athleticism, right? I always look at, you know, bodybuilding as isolation, powerlifting as integration and athletics as dissociation is the principle of athleticism, right? I always look at, you know, bodybuilding as isolation, powerlifting as integration, and athletics as dissociation. Like those are kind of like the ruling principles of each of those physical endeavors, right? And now each one of them has a Venn diagram in the middle that benefits from, you know, one of those principles. But I would say athletics, and especially like golf, which is so multifaceted and multi-planar, you need to be able to dissociate adjacent structures. So those are two exercises that I think would be most useful and some cues that I think would help. You're saying push and pull simultaneously.

Starting point is 01:38:54 Is that kind of more like just like a mental cue or do you have like particular exercises that you think work well with that? Yeah, I think even the most basic underloaded is a really good place to start like if we're doing some around the world exercise where we're like faced up against a wall and we're in a half kneeling position and we have like our opposite knee furthest to the wall out in front of us and we're maybe pushing in on like a yoga block just the deliberate serratus anterior and rhomboid opposite rhomboid retraction as you kind of go around this movement is a really good because if you can't get there unloaded you might have some difficulty effectively loading it when you introduce weight right you're probably going to see that layer of compensation start to rear its head and start going into the obliques and start twisting right you brought up a really good point about the the titleist

Starting point is 01:39:37 attached to or the louisville slugger attached to the thing it's like you and this is where golf especially has gone off the rails you do not want to change the rhythm, coordination, and timing of a swing, right? So you don't, the second I add load, it's like my muscles are going to, my body is going to prioritize the muscles that are strongest for the task. And it's like, you can't win a, you can't win a fight with a serratus and rhomboid against the internal and external obliques and the QLs. You can't do it. They're just too big, right?

Starting point is 01:40:02 So it's like once I've clipped in something here and i've added a bunch of weight i've changed the dynamics like quite literally the neurodynamics of my swing and that could be potentially detrimental to a really sensitive athlete so we want to make sure that most of these are actually done under loaded and then it's that trail of breadcrumbs that we talk about it's like if i can leave this out there for someone to know how to learn how to dissociate they'll pick up the attributes they need in the swing they've established to better express, right? They will bio-modulate that adaptation to their swing. And when we start adding weight, that adaptation could be potentially detrimental because now they get used to using oblique over serratus and rhomboid. How about just using a heavier club? I'm joking. I'm joking. Well, especially in golf,

Starting point is 01:40:44 like you want to talk sensitive athlete stories. Like I'm not going to name who, but there's a golfer who you can put his, so most golfers will put like a quick roll of tape, not roll, but like a wrap of revolution of tape over their club before they put a handle on. So they put their grip on over top of it, helps the grip stay to the handle.

Starting point is 01:41:06 There's a golfer out there, i'm not gonna not gonna name names who can tell you the number of revolutions of tape you put under his grip without seeing it damn be like there's two it's like no there's not there's one take it off and then cut it off like holy fuck so like yeah i don't think heavier club is the move when homeboys got like i don't know six four grams of electrical tape and he can tell the difference between four and five grams of electrical that's so yeah i wouldn't think heavier club is the move when homeboy's got like, I don't know, six, four grams of electrical tape and he can tell the difference between four and five grams of electrical tape. So yeah, I wouldn't go heavier club with these guys. A constant thing that's been beneficial for all of our health has been intaking enough protein, but also intaking quality protein. And that's why we've been partnering with Good Life Proteins for years now. Good Life not only sells Piedmontese beef, which is our favorite beef,

Starting point is 01:41:45 and the main reason why it's our favorite is because they have cuts of meat that have higher fat content, like their ribeyes and their chuck eyes, but they also have cuts of meat like their flat iron. Andrew, what's the macros on the flat iron? Yeah, dude. So the flat iron has 23 grams of protein, only two grams of fat, but check this out. Their grass-fed sirloin essentially has no fat and 27 grams of protein. There we go. So whether you're dieting and you want lower fat cuts or higher fat cuts, that's there. But you can also get yourself chicken. You can get yourself fish.

Starting point is 01:42:17 You can get yourself scallops. You can get yourself all types of different meats. And I really suggest going to Good Life and venturing in and maybe playing around with your proteins. I mean, going back to the red meat, there's picanha. All kinds of stuff. There's chorizo sausage. There's maple bacon. That stuff's incredible.

Starting point is 01:42:34 The maple bacon is so good. Maple bacon is really good. Yo, my girl put those in these bell peppers with steak and chicken. Oh my God, it was so good. But either way, guys, protein is essential. And Good Life is the place where you can get all of your high-quality proteins. So, Andrew, how can they get it? Yes, you can head over to goodlifeproteins.com and enter promo code POWERPROJECT to save 20% off your entire order.

Starting point is 01:42:55 Links in the description as well as the podcast show notes. All right, last question from our boy, Jeremy Avila. Hey. I was revering to the single- RDL or airplane warmup from earlier. If they can't perform the movement correctly, how do you know if it's a neurological problem or something else? Ah, okay.

Starting point is 01:43:11 So I don't know how you would differentiate anything outside of a single system. So neurological problem would be harder to find. First of all, hi. I think you're a friend of the show. I think it'd be safe to say friend of the show, Jeremy Avila, who's also the freakiest like encore. Did you ever see him? What a mutant. I'm going to do box jumps and do the splits at the same like you're a freak

Starting point is 01:43:29 hi man miss you love you thanks for everything 903 pound deadlift what he got too i was there when he when he pulled 884 that was his pr i know i know for sure he did in training i'm not sure if he got it in a meet i feel like i'm outside of maybe his close family circle because i used to cite him a lot and be like, no, deadlift 884, boss of bosses. I was there. Big fan. Is that it? Wow. What a monster. And what a nice guy. What was his question?

Starting point is 01:43:54 How does he tell if it's a neurological issue or something else? You know what? Yeah. I wouldn't know the answer to that. I would just say you have to regress the pattern and understand what that exercise is. Center mass and base support. If they have an issue, broaden the base of support. We need to meet people where they're at. Now, sometimes broadening the base support could be doing something like a B stance hinge.

Starting point is 01:44:11 Or it could be like, there's a fundamental difference to the input of me holding onto this desk as I do it. And same applies for an airplane. If I hold onto this desk and my base of support is now the net base of support of my single leg and all this, it's very stable. But if I grab like two dowels, right? So if I grab two like broomsticks and I hold them down, my base support is far less than if I grab this. So it's all just about like titration, right? Can I titrate that stimulus up to a point where someone is adequately challenged and stimulated without practicing bad practice, right? I watch people try and take on the single leg RDL as like part of their training regime. And they're just like, it's so poorly executed that you're not actually driving underlying stimulus. Like just saying any

Starting point is 01:44:55 exercise, like if I did bicep curls like this and my arms didn't grow, you'd be like, well, yeah, then the technique matters. It's the same with sensory input as the driving or the preeminent adaptation of an exercise. If the idea is sensory input, it's like you have to actually be in the right position to drive the input that you want, regardless, same as the bicep curl. So I would go some sort of progression. I was like, hey, we're going to start you very, very stable, as stable as you can be on one leg, holding on to something that has a broader base support. And then I would be like, all right, let's try two dowels. Let's try a dowel on the opposite side of the foot that's down.

Starting point is 01:45:28 That'll have a net broader base support than when i progress it to let's try a dowel with on the side of the leg that's forward and then what i'll do is i'll go i'll hold their hands now just like hey real light in my hands now they're getting some reactive feedback now they they grab when they need it but it's not there all the time right so i'll just like hey put my wrists out and as they go so it's really about you know progressing and regressing the pattern rather than like progressing or regressing any sort of load so neurological issues like when i think neurological issues you know we're talking like upper and lower motor neuron lesions and like really like that to me would be a pathology where you might see something uh uh you might see some difficulty in interpreting their their position in space but i would start just meet them

Starting point is 01:46:05 by meeting them where they're at. And the way you do that is like, let's titrate up the amount of base support that we need as we deviate their center of mass. And let's just see over time if we can't consistently get some improvement of that subjective, like, hey, this looks better. And like, usually when they, hey, it looks better,

Starting point is 01:46:19 they go, yeah, it feels better too. I think Jeremy works with some children and I think he works with some kids that have like autism and stuff. So that might be where the question is kind of stemming from. Yeah. Yeah. And in that case, I mean, we know the heightened sensory or the, in a lot of those populations, what you're going to see is, is a lot of hypersensory disorders. Like we can kind of know that's how it works in the brain to a certain degree. So you can, you can potentially play with that idea of like works in the brain to a certain degree so you can you can

Starting point is 01:46:45 potentially play with that idea of like if this person is hypersensory maybe we maybe they like that sensation right maybe what we do is maybe like the stuff you guys have here some varied input on the feet feet are massive when it comes to the playing into what's called the sensory homunculus which is basically like it's a it's a form of an image of how our body prioritizes sensory information from particular parts of the body. So hand and feet are our biggest and our mouth and our lips are the biggest hubs for sensory input. So if you're trying to go down that special populations route, I would like lean into that and be like, all right, try different surfaces, try the sand dune stepper thing that you guys have or try this irregular surface thing

Starting point is 01:47:25 or try maybe like one of those tack board things. So if you're dealing with hypersensory populations, then I would lean in with that. Cool. All right. All right, cool. Mark. All right.

Starting point is 01:47:39 Check these winners. So guys, if you win, make sure that you are part of the Power Project Discord. Message me on there. If your name is pulled, please send me your email address, your address, and your name so we can get you your winnings. Dom Sornberger, you win a free pair of Vivo barefoot shoes. So mention me in the Discord and I'll give you one. I'm pulling one?

Starting point is 01:48:01 I was wondering why you were like, is it arts and crafts later? What is he cutting up over there? I'll send you your free pair of shoes. Valerie Page? Valerie Page is a routine winner on the show. She's won before and so is Dom. So Valerie Page, you win a gift card to Good Life. These people are taking us for a ride.

Starting point is 01:48:20 She's getting hosed. Let's get somebody new. All right, I don't think Luis Arguelles has won. You're going to win a... Let's give you some joy mode. Luis, we're going to send you some joy mode. I'm glad I didn't pull for that one. I don't want an honorable mention, whatever that looks like.

Starting point is 01:48:39 I don't want to get tagged in that post. Haley Neal? Haley Neal. You win a pair. Yeah, see, see, it's good we switched. Haley Neal, you win Vivo Barefoot Shoes. Haley's a woman, so sending her some Joy Mode wouldn't have been productive, I think. Well, it's good for blood flow in general.

Starting point is 01:48:56 Citrulline, Arginine. Oh, shit, you're right. I don't know. And those are our four winners. What about if your lady's like, you need this? And maybe, like, you get an argument or something. Like, I don't need that, bro. that's what i would say especially the bro part too yeah i don't need that bro yeah so yeah message me on discord um and we will get your stuff sent

Starting point is 01:49:15 to you guys all right strength is never weakness weakness never strength catch you guys later bye

Mark Bell's Power Project - Exercises To Break Plateaus, Enhance Recovery And Mobility - Jordan Shallow || MBPP Ep. 1057

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