Mark Bell's Power Project - Getting FAST & EXPLOSIVE Begin at the FEET - Brian McGinty || MBPP Ep. 970

Episode Date: August 14, 2023

In Episode 970, Brian McGinty Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about how Plyometrics can boost an athletes athleticism, explosiveness, conditioning and more. Follow Brian on IG: https://www.instagram.com/pow3rplus/     New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs!   ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet!   ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box   ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject   ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM   ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   ➢ https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori!   ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel!   ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

We've had a lot of people show us a lot of different things, and the stuff that you showed us was unique. I've never really seen before. How is he getting people to move like this? You've got big men moving like ballerinas. This is a plyometric system with emphasis on the nervous system. This training must make people feel like a monster. Oh, yeah. Do you have any of your athletes do squats with their heels on the ground?

No. You go to a field, and what does the coach say? Get on your toes! Fire up your toes! Blah, blah, blah. And then we take them into an off-season six months and we say, on your heels. The goal of athleticism is not to hypertrophy. If you see an athlete walking with straight feet, is he like better than the guy who's walking with his feet ducked out? Yeah, I won't say better. I will say safer potentially.

I don't necessarily know if you have to lose muscle to get that back. But how can an athlete learn to use their muscle and use their body effectively? If you just do static stretching, it's not good for the joint, especially in explosive sports. Do you think jumping down from stuff is a decent place to start or is that not a good place to start? Jumping down is the key. Violence is necessary to keep people healthy. Stuff like this is just an Achilles waiting to explode. Why isn't that happening? I have a very high outlook of myself in this, but until I win championships, it doesn't matter.

Pepper Project family, welcome to the podcast. We are 900 plus episodes deep, bringing tons of different experts in fitness, health, nutrition, and business. And we thank you all for your support. And we're also glad to be bringing these individuals to you. Now, if you've enjoyed this podcast and it's brought benefits to your life, we'd really appreciate it if you left a five-star review on Spotify or Apple. As that helps the podcast grow and thrive and we can continue bringing you amazing content. Thank you for your support and enjoy the episode. I'm a little nervous about what happens when Brian has a monster energy.

He was already bringing that energy in the gym the whole time and Seema you were saying? Yeah no we were just talking about sprinting and sprinters and a friend of mine sprinted at UC Davis when he was younger he was very fast and one thing he was telling me recently he's in his like late 30s now that a

majority of his track friends and even himself they're all just broken like their hips their back everything is like super. They, they don't have the ability to recreate the type of explosive ability they had in their early twenties when they're athletes. And I just wonder like, what are these athletes missing to maintain that health? You know, you know, I didn't talk about this, uh. The kinetic chain or the kinetic energy that has to go into the ground has to be, you know, you have to add that eccentric element. So that's going to be on like a 50 percent extra output than he would giving or the input is about 50 percent more tiring than the output. So when these guys are forcing their foot into the ground, if they can't absorb through the pressure, they're jarring the joints.

So like a lot of – and I disagree with this, and so this is one thing I get a lot of controversy for is dorsiflexion. When the athlete is striking through the ground, the absorption, the absorption phase is very important. You can either cushion the joint if you have good shocks or you can destroy them if you have bad shocks hitting the ground that hard that violently over and over again year round and so it goes back to what we were talking about today the foundation doesn't matter if you're lifting doesn't matter if you're playing baseball doesn't matter if you're running if my foundation is pinpoint if it's good in every element if you can absorb if the toes are strong if the dorsiflexion is is fast not just strong but fast and and they have all the timings there you're not gonna have those issues there are runners that they get out and they're fine and then you have these guys these reoccurring elements

but you don't see that in a nine-year-old like we were saying earlier yeah you don't see it in young kids you don't see it in kids it's the big guys out there tearing tearing and pulling the hamstrings. And they are. That's really funny because – and I never really thought about it like that, but it's not a contact sport. It's not soccer. We've had a lot of people show us a lot of different things, and the stuff that you showed us was unique. There are things that I've never really seen before.

I'm sure probably the same. Oh, yeah. Absolutely. Absolutely. never really seen before i'm sure probably yeah absolutely and uh you know what what drew us to you was that you're what you're sharing on social media is is uh is different but it also like it's not good enough just to be different like you're not going to get on this show just by being a wacko yeah yeah yeah but uh it was different and then i was seeing like the foot speed people were having and i think in semen i were sharing it every once in a while back and forth, and we're like, what is with this guy?

This is unbelievable. How is he getting people to move like this? You've got big men moving like ballerinas, dude. That got the hairs on my back raising when I see that. I mean, just the sound of that. Oof. Look at the big boy. Yeah.

But in watching a lot of this, you know, growing up and playing football and doing football drills and yesterday and sema was doing some drills on the turf it's like man i want to get back to doing some of that stuff especially because i feel so good from running so there's a big reason why we why we brought you in here today but where where did you get um where do you get some of this base from okay where'd you start to learn some of this stuff so i i am a marinovich guy uh gary marinovich is uh my primary mentor um uh i started kind of in the strength conditioning uh i was just doing rogue stuff i was actually doing more baseball relatable stuff so this guy brought

in his son he was like a you know highly touted quarterback and he was going to like all these schools were trying to pull him out of the middle school ranks and stuff and so when he comes in uh he says dude you got talent you need you need to do this so he brings in all these football guys i'm like dude i just ran a throwing camp for for two for two months like and now i'm supposed to what am i going to do with these guys so i've already been looking at the troy palomaro stuff and i was like that is so amazing you know i want to i want to try some of that and so so when they came in, I just said, okay, screw it. I'm just going to take my money that I made this summer and I'll just buy this equipment. And I hadn't talked to them or anything.

I was just looking at videos and trying to duplicate it. And they started getting better. Watching videos of the Marinovich? Yeah. Yeah. And so all I had was basically jump ropes, some of the foot products that we kind of experiment with today, and the balls. That's all I had. I had no strength work, none of that.

And Gary Marinovich has been doing this from like the 80s, right? No. Well, this actually started around like the mid to early 2000s, this actual strength. But this is basically Marv's life's work. Got it. So he was looking for this perfect system from the 60s. So Marv was actually the first strength conditioning coach ever hired by the NFL. And the

NFL combine is actually predicated off most of his research. That's how they came up with those drills. So he didn't think those systems were good enough to keep up with the combine systems and maximize an athletic potential. And that's where the research came because he went back to USC and he was like, well, every time I'm looking at these athletes, the best lifters are

the worst athletes. And so that means the drill has to be counterproductive to what you're doing on the field. That's where it gets dangerous. It's like, I got to get you strong. But if the strength of the move is not powerful, then I put it then I put you in a situation where it could lead to an imbalance. You know what I mean? And so this is really important when we're training athletes. Like where are the imbalances? You know, the Marinovich's, the first thing he taught me was an evaluation system. So I kind of take everything from there.

So the first thing we did today was I evaluated your feet. And what does that do? Does that give you an ability now to see what the athlete is going to be able to handle? Like where are we starting at, right? Yes. So I'm not putting you on a box if Dorsey flexion is a one. So if you can't pull your foot back strong enough, no boxes. So if one of those guys would have been extremely deficient where they couldn't budge me at all, I wouldn't have done that today.

So he was a three walking in the door this guy's a monster four as high as you can get he was a three but he was having reactivity problems so that's still dangerous but he should be okay on that surface of box he's been practicing your test for the last three been cheating doing his car i I went to podcasting. Yeah. But it was really interesting even to look at you, Coach, what you guys are – I mean, I was not going to lie. I walked in the door. I'm like, these guys, it's a little intimidating. These guys know their stuff.

Y'all were talking. I was like, Jesus Christ. But I knew that we can all help each other in different ways of forms of athleticism. So I was interested to see when I saw the elastic qualities, would it carry over? But neurologically, you're not there. That's the issue. And that's like if you look at old Marinovich stuff, the first thing he says is this is a plyometric system with emphasis on the nervous system is there a small difference between like neurological and uh just like mental you know

what i mean because like for me when you asked me to do certain things i was like i don't know if my body can do that so it wasn't just it wasn't just the firing of like my central nervous system it was like a little self-doubt in my head yeah uh i i got an athlete right now um he's he sees projections and he thinks he can't get to the point because in his mind he's he's wasn't able to reach it so if i throw a ball over there i say go get it right you throw a ball right now and i know i've tried that a hundred times i've never gotten there i'm gonna kind of stalemate myself i think something from watching him is like i think that you always feel like you can get there yeah you're like i can do that and i might be able to

make it look better than the rest of the people here and and but that's important there's a lot of people that have that athletic insecurity and so if i tell you to do something new it's like you know i'm not i tell you to twitch you new, it's like, you know, I'm not, I tell you to twitch, you went all in, right? And so a lot of people are like, what? They're going to second guess every move. Well, what happens if that happens on the field? See, so if we don't base the training around the brain and getting rid of those athletic insecurities, it's trouble, you know? Andrew, do you have a clip that brian sent you he texted you a clip i don't know if you had an opportunity to look to see but anyway uh we can get to that in a little bit but

that's just to give some of the people listening some context to the marinovich's and some of the work that they did with uh bj penn you know i didn't i didn't send it look up bj penn okay train with marinovich yeah it should pop up. Look that up real quick. And to be honest, they were calling, I believe at this point, they were actually calling this isokinetic training. This is not an isokinetic system. This is a plyometric system at this point. We've taken all of the isokinetic actions out.

So I want to be clear about that because a lot of people look at that still and they think that's what we're in. Well, the issue that's happening in this system, and this is something i really want to come on here and talk about is we've uh evolved especially in the last six or seven years and i was one of the few guys with gary when this started and uh i just watched some of this shit's wild yeah i wish i could get a fly's machine here i'd say see we only do it that we faster. Wait, you said, like, is this a reformer? Yeah, we use a reformer. The second guy that came on and talked about Pilates.

Let's go. Yeah, and we actually, what we'll do is we'll, can you roll that back? Of course. We'll stand where Marv is at right there. We'll stand on the ridge there, and we'll take that box off, put the foot on, and then we'll actually do a lateral and bilateral sidekick and catch the platform coming back. So we're loading the eccentric coming back. And so you're getting the abduction quality and the adduction quality at the same time.

And you have to transfer it fast. Yeah. So it's a hip builder. This training must make people feel like a monster. Oh, yeah. Oh, yeah. hip builder it's a training must make people feel like a monster oh yeah oh yeah i mean the kid on there uh the argentinian kid uh his name is marco and he was just i mean his feet were fastened probably most of my nfl guys he's 15 he came in with riddled with injuries tape all up his leg

like a war bit and i say you know take the tape off let's get the joint right you should be able to find a pretty good compilation. It might take you a few moments, but let's just ask him questions while we're waiting for that to get pulled up. You know, the first thing that you did was you assessed our feet. And you told us, you know, we've been talking about feet for a while on the podcast. But I think since you get in there and you have all these tests for seeing how strong people's feet are, what is it that you notice the athletes who come in that maybe they haven't been paying attention to what they do with their feet or they've been wearing

shitty footwear and being super athletic because it's surprising to me. Like you see NFL athletes that have really fucked up feet. And what do you notice with these people? I've seen guys come in literally and the toes don't move at all. And that's a problem. You believe? Oh yeah. They don't move at all. And that's a problem, you believe? Oh, yeah. They don't move at all.

So I got to push off the ground. I got to contract, right? Once I go into that dorsi action off the ground, I got to push back with something, right? Well, there's 14 joints in the toes. A joint is built. You use a joint for power. You see that?

Let's just watch a couple of these clips just for a moment. Sorry for the people that are listening, but we're just watching some. It's important to give context to some of these training methods because they are. I train with this guy. They're different. Look at how on the toes they are even on these though. See, everything's mapped out.

Very rapid. Pause real quick. The shoulder thing that was happening, that's what you were having me do that in the gym. So what's going on and why is that happening because so you're dealing with a ball and socket joint right and we're always talking about like hip dexterity and things of that sort and making sure we can supernate and pronate and things like that you have the same joint in your arm right if you notice with even with all the the refined lifting you got done you probably heard some popping oh as you're going around, right?

That joint should be as clean as a whistle. You see what I mean? So we're going to clean that motion. We're going to clean that joint out, and then we're still developing the stretch strength. But you remember what I was talking about, your relaxation. So as soon as that hand closes, everything else is going to lock up in the joint, right?

Well, I don't want to train jiu-jitsu like that. I don't want to grab people like that. I don't want to throw a baseball like that you know so it's very important in these positions that the relaxation qualities implemented that is a great shoulder drill um if the details are there got it so his hands have to have to correlate yeah you know in in sport you know i think uh we don't really think about how complex some of these movements are. But even something like sprinting, we were talking earlier, you're seeing these kind of one-legged hops. There you go. There you see the kicks.

Yeah, that's Joey. I trained with this guy with Gary out in California. Yeah, he's a normal guy. A normal dude, I swear to God. Gary took this dude and, I mean, turned him into an absolute monster. When I first saw him, I was like, I don't know how I'm going to make it in this field. When I saw what Gary did with him. But now I got a bunch of athletes that can perform at that level.

His heels aren't even close. Like when he was doing that cone drill, he's fucking on his toes. Yeah, yeah. And remember I told you earlier I do a thing called no sound? Oh, my God. So literally they're tippy-toeing through the same drill. So they can only use the highest point of the foot. Look at this.

Look how high his heels are. Look at the jumping. Look at the squatting. So where did these guys learn some of these methods? Because, again, this is stuff unique. You know, my goal is to be the best at this, right? But, man, I just don't know how Marv came up with this stuff. It's just unbelievable to me to think about this.

So he basically, let me tell you. So the background is he learned from a guy named Yuri Voloshansky. It was a physicist. So what they did was they took his research on plyometrics. And there was these principles that were like detailed principles you have to do for something to be plyometric right so one of those things is your transition timing right so you have you have to implement this and you only have 0.15 tenths of a second to transfer force if if you don't do in that time frame you start to lose power right and that's just science uh so he basically took that

science got got really acquainted with it and then created drills around it. So some he learned with other people alongside other people, and then others, like even the water. Yuri Vrashansky that you're talking about, I believe he wrote The Science and Practice of Strength Training, which is one of the greatest books ever written on strength training. Yes. And so what they basically did, they took the whole plyometric principle element and created their own system so we want everything so i when i first started we were doing this super cat machine uh they were showing the red one he was pushing up oh yeah we were doing that with no weight for years now we got guys bench pressing 200 pounds on that machine we have and uh my boy he is so

strong it's ridiculous uh we we we did but we did that on the eccentric and he had some trouble right well we took that same machine and uh what i learned is if you stick to the principles to 0.15 and you build them up over time these guys will start lifting monstrous amounts of weight so i got got guys squatting 250, heels up, getting off the ground. And, Seem, are you excited? Yes. He's smiling. I'm so pumped about this.

Yeah, this is so cool. And it's just fun. Shit is fun, man. I mean, like people want to come work out. I had a mom. We had a 6.30 class this 6 a.m. class this summer. And the mom said, I said, how are the boys liking? How are you looking on course?

She's like, they're looking great, coach. She said, but the craziest thing is they ain't complaining about getting up one day this summer you know that's so i have a quick question because like you know recently do you have any of your athletes do squats on their with their heels on the ground no no everything everything is uh from the forefoot okay why because? Because I posted about this a little bit recently. We've talked about this with most people, but a lot of people are like, why are you guys trying to do this different stuff with strength training?

This doesn't make any sense. So why do you have your athletes do that? Regroup. Okay, so. So funny to me, man. Like, that's a great question. So we go into these modalities, and then you go to the field, and what does the coach say?

Get on your toes. Get on your toes. Fire up your toes. Blah, blah, blah. And then we take them into an offseason for six months, and we say, on your heels. It sets off a whole other – I mean, it just seems so simple, but you set off a whole other range of muscles at that point.

The soleus is not comprehending the same way it is when you're engaging the toes. It's different. So I'm going to sit there for six months and build around a modality and an angle I don't even use. That makes no sense. How is your knee reacting when your calf is your calf is flexed versus not flexed that's right and your and your hip and so forth right i mean literally stick your hand there and feel the difference yeah literally just stick your hand on your patella flex and go down it's different and so i don't know why that's so hard for a lot of coaches to understand and i'm like

man if you're just gonna squat i squat, I'm not telling you, you can do whatever you want as a trainer. But, Lord, if you're training high-level athletes, put these guys in their position. They're going to have a lot better chance of going out to camp and not getting hurt the first week. Because you go watch, this is what people are not paying attention to. How many of these high-level guys are going out in the first two weeks of camp

and pulling stuff? Soft tissue issues. They're not hitting right now. They're just starting to transition into hitting, and they're just going to play the first two weeks of camp and pulling stuff. Soft tissue issues. They're not hitting right now. They're just starting to transition into hitting and they're just going to play the first preseason game. They don't hit anymore in the NFL. Most of it's thudding up. And you're still seeing 10 guys getting hurt the first two or three weeks.

A team. It's weird. That's just... And that's a lot of money. A lot of trying to figure out who's going to play, who's going to start, how are we going to make it. Hardest job in America, NFL strength coach, because you get blamed for everything. Oh man. If you have knee pain or lower back pain, the initial thought is that it's probably coming from the knee or the lower back. But have you ever thought that it could actually be coming from your feet? Most people wear shoes like this. They are narrow, they are not flat,

they are inflexible. So it's almost like your feet are stuck in casts all day long. And if you imagine that your hand was stuck in a cast all day, well, your fingers are going to become weak. But then your elbows might start feeling a little bit wonky because your fingers don't move. And then it might travel up your shoulder. That's the same thing that happens with your feet when you put them in normal inflexible shoes. That's why you want to throw those out and start using some vivo barefoot shoes they have shoes for hiking on their website working out in the gym they have casual shoes like these novices right here but the difference with vivo is that they have a wide toe box so that your feet like my

wide ass feet can spread and move within the shoe they're flat so that your feet are doing the work when you're walking and they are flexible so your feet have the freedom to move the way they need to move so that they can be strong feet that's why you want to get yourself some of these and andrew how can they get it yes that's over at vivo barefoot.com slash power project when you guys get there you'll see a code across the top make sure you enter that code at checkout for 15 off your entire order again that's at vivo barefoot.com slash power project links in the description as well as the podcast show notes. Guys, look at this. Look at that.

I could stick that in my mouth. Do it. I'm not going to come on. No. I think that's actually I have a question, too. I think one thing that makes people a little bit turned off to it is the the safety aspect to it. They think, OK, if athletes start doing that, well, this athlete's going to get injured because, like, look at how the knee is moving. Look how deep they're getting into their knee. Like that.

So how do you gauge where, I guess, to start an athlete with some of this stuff? Because maybe their feet aren't ready to start doing some of the things, right? And that's what your assessments are for, I'm assuming. Yeah. And so, like we talked about, there's a gauge there. So I have a middle ground on the foundation. I know that, okay, he can't do this. It doesn't matter what you say or what you want him to do. If he can't hold a

45 degree angle, he just can't hold it. Then the next thing to assess is, okay, if he can, how quickly can he transfer? Because that's still a part of being in alignment. The big thing with these athletes, if you don't have the foundational backing, it's very dangerous at that point as a trainer, you know? And so I really think that manipulation is really an art project. Like if I take one of you guys in, I say, I'm going to train you for, for jujitsu, right? I have to understand the sport. I have to understand your body first.

So if we don't build a solid foundation and that starts at the foot, if we don't start that, everything else up the chain is kind of going to be lingering. You know, you said the first thing you felt was when you're on that slant board was like, man, I feel like everything is opening up in my hip. Well, yeah, you have a fascial response of the foot. And when you're on there, barefoot is struggling around with your toes. We see some things there. So when I take you in a jumping, I know if this is a 13-year-old girl, no dorsiflexion, she jump roping. That's as far as she's going to take it. And we're going to progress from there.

The violent jumping you're seeing from my athletes, those guys have been to me three years, some of those guys. You know, so this is a – I wouldn't do that with a grown man. You know, I don't take NFL athletes and do that. They gonna jump rope and they're gonna jump rope what about maybe some pressure from parents you know you have my son doing cleans you got him doing box jumps yeah the first few years yeah i was like you're gonna lift them too and uh you know texas is you're gonna get them in there and get them big too coach we gotta get them big too. Yeah. So, you know, we're big on that, Texas. And they do gain muscle. That's the thing.

They do. I had a girl gain seven pounds. Yeah, you were working hard. Yeah. Andrew and myself, when we were doing those exercises, I mean, you're recruiting a lot of muscle fibers. Your mind builds muscles. You know what I mean? Like, your mind builds muscles.

Even with lifting. If you don't have the right mindset behind the lifts and know how to like incorporate, engage, and manipulate the muscle during the contractional periods, it doesn't matter. It's the same thing we're doing. We're just building longer muscles. So these muscles. Mindlessly doing your sets is going to be less effective. I mean, I think most people can get on board with that. That's right. And so that's another reason why.

Feet out, feet in, feet out, feet in, side to side, blah, blah, blah. You're always thinking. You're always reengaging and engaging. Yeah. There was one thing you mentioned in the gym with that athlete who was on the, I forgot what machine it was, but you said he twisted his ankle under load. But with what you're mentioning, it's like he built so much resilience that that didn't injure him i don't know if you could like tell that again because i think it would help you hear that yeah thank uh yeah so i had one of my advanced guys he'd been there he actually played

in the nfl uh for some years uh but his first summer with me was rough like he was this we had this girl in the group she's actually a coach for me now we call her the queen of power plus every day he's cussing god damn how is she so good she's eating them up and everything right yeah but she'd been with me like since middle school and uh so he had stayed with me stayed throughout the process for two years i mean just look really good and uh we get them on the super cat machines that we use and we probably had 130 150 pounds somewhere in there and but we had two coaches loading down on the eccentric i don't know if i told you that part we had two coaches loading them down on the eccentric and uh meanwhile behind me in the corner here head special team coaching the new york

giants sitting there watching right this guy turns all the way over on the side of the foot mid jump i just let go of the foot mid jump. I just let go of the machine and turned around. I was like, he's done. Guy walks around five minutes, gets back on the machine, goes, does another set. That coach, when we got through, he say, hey, come here. He pulls on the side. I've been looking at this stuff for 20 years. He said, if a dude does that in pads, in cleats, they're done. I have never seen anything like this

in my life. I've never seen an athlete, athletes going here and roll over and just walk off like that. And this is,

that wasn't the only case. He saw a couple of other ones and he was just like, like, they're like mega men in the feet, like what Achilles

should have been. So yeah, but that, we work on it every day. I don't, I don't skip a day because i know my injuries have been so low because of it yeah you know and if i can give that to the world for free i'm giving it to you because like man i hate to see anybody get hurt you know like i root for my guys if they're behind somebody i don't want to see you gain a spot because of an injury that's that's just i've been hurt and it kind of ended my career and i don't want to see you gain a spot because of an injury. That's just – I've been hurt, and it kind of ended my career,

and I don't want to see anybody hurt. The drills that you gave us, people will be able to watch it on our YouTube channel, so make sure you check that out. Probably be on the Super Training YouTube channel or maybe the Power Project. But I find it interesting, like there's so many different styles of coaching. We've had a bunch of different coaches come in here. Some guys are a little more quiet. interesting, like there's, there's so many different styles of coaching. You know, we've had a bunch of different coaches come in here. Some guys are a little more quiet. Some guys kind of observe, they kind of watch and then they'll give you some feedback. Some guys are a little

louder. They yell. Um, but I, I found that your, uh, your coaching was, was awesome because you're, you're so fired up. You're so passionate about it. Is this something you had to learn or are you just this way? Like, are you just. Nah, that's me. You're just fired up. Yeah. You're just pumped. Yeah.

That's me. My wife hates it. You're like, listen, when someone pushes their big toe down, here's what's happening to their foot. And she's like, oh my God. Yeah. And that's the funny thing because I know my wife's like, I know you're ADHD 100%, right? And so, but when I'm training, I can see everything.

It's just like if your toes, remember the big toe? Yep. As soon as he got on, I start seeing that toe, right toe, big one, you know, down, left toe, right pinky, you know, like it just comes to me. So, you know, I think definitely I've been put in that disposition for a reason. I have a gift. I want to share it with the world. I want to change sports. Yeah.

Yeah. You also do an amazing job, honestly, like, and you, you were telling us a little bit about this, but you stop people when they need to stop. It's like some,

some coaches, they'll just let the athletes go and go and go. Right. Cause they're like, Oh, they're getting work in. But once you see things diminished, you're like,

stop. Why? And how do you, how do you apply that to other athletes you work with? What mistakes are coaches making when they're doing this with athletes? Yeah. So maximizing potential. You know, we have to assess that.

Like if I want somebody to be – an NFL play is what? Eight seconds? Average NFL play is around eight seconds. I don't need you to be the best guy for a minute. I need you to be the best athlete in the world around eight seconds. I don't need you to be the best guy for a minute. I need you to be the best athlete in the world for eight seconds. So I want to maximize the peak range of output for as long as possible. This is where the coach's eye kind of comes in and then cut the drill right away. If he starts to go into an 80%, 70% modality or range,

the brain's going to get used to that. And so get to the fourth quarter, we want to, you might, you know, body might say, hey, let's get back into that 70 you showed me the other day. See, if I coached a kid out of that and I don't allow him any other choice, right, how do you even know what that is? You only understand 80% because you've been allowed to go to 80%. You only know 100% if you've been allowed to go to 80%. You only, you only know a hundred percent if you've been allowed to be in a hundred percent range.

So if I keep you in a hundred to 90%, you won't know what anything else is. So that's the manipulation game. You know, how do we do that in strength training and the ball work and the footwork? How do we keep that mentality and mindset? I have a quote I kind of use often in my gym the way you do one thing is the way you do everything right so there was no difference in you jumping the box and doing a

and doing a push-up plyometrically it was all the same you see what i mean nothing changed in your variation you're super strong you can resist any force but you can't transfer it it's not going to change because you're jumping now it's your nervous system your brain controls that yeah you know so so i mean on on that like okay so like maybe the eight second range for nfl but what if an what if you're working with an athlete where they do need a bit more they need power output over a slight longer period of time like you know like a a tennis rally that could go on for a while, right? And an athlete might be able to have to maintain that

for potentially 45 seconds to a minute, depending on how the rally's going. So how do you get an athlete to be able to do that at that time period so they don't gas out by 20 seconds? So I'll take you through. I know there's a lot there. There's a lot there. I don't want to give away too much.

I've got people competing. But let me kind of show you this uh uh let's just look at conditioning right if i was to take an athlete i know he has to play a two-hour game right of course we have to do something to to so he's prepared for that two-hour game right uh i think the issue becomes is, is he ready to run 40 sprints the first day? No. But can he run three? Yes. Can he run three at 100%? Probably so if he's high level.

We can take that. Three all week. You got three 100s all week. Three active recovery. Three active recovery. Three active recovery. Bring them back. Rest them. You're done for the day.

Next week, let's go to four. So two things are happening here. It's not only building the cardiovascular or the, because with that long of a depth, that's more anaerobic, right? Or aerobic. But if you're playing an anaerobic sport, which is

high intensity, short burst, but for long periods of time, you have to equate the two and you have to merge them together. Now that I'm not going to share. I'll share with you guys afterwards. But that's really where it comes to. It's like the athlete has to build a confidence and conditioning. You're right. So I would take an athlete and maybe like the step-up drill. Start them at five seconds. Maximize potential at five to ten seconds. Over time, you go up to 11.

You go up to 12. But you have to make sure you're eyeballing, and that is really his 90 to 100%. Yeah. Keep them maximized. And over time, they will naturally build that out. The body's incredible. We just have to push the limitations. You don't want any sloppy inputs.

So if a person's fatigued, their form might start to diminish. Compromise. And then obviously like if you were to hook them up to some sort of machine or be able to hook the human body up to a tendo unit or something, it might show that they're also losing some force production. And, and maybe the part, uh, maybe one of the main reasons to do the drill is to have maximum force output. And if it's going, you know, if it's dipping down too low, it's kind of the same thing with lifting. A lot of times, you know, if you miss, if you miss a rep, like let's say you're doing inclined dumbbell presses and you're set to do four sets well if you got to your um if you got if you just finished your second set you're going to set number three and you're trying to do sets of 10 on set three if you're only able to complete eight reps

the way that you wanted to do uh the 10 reps and the other other ones you probably should move on to another exercise you probably shouldn't do the next set or you can try to know, you could try to see if you can still match that set of eight. But a lot of times it's not worth it. Yeah, because muscle recruitment is not going to be as high as output. Right. You know, especially for especially when you're in like the goal of athleticism is not to hypertrophy. That's a bodybuilder thing. You know what I'm saying?

Or if I just want to look good thing, modeling thing it's not an athletic thing it's hypertrophy is can be dangerous for athletes also yeah you know what i mean and what do you do every time they come from high school i've had countless guys come in i went to college they said i needed to gain 30 pounds and they're never the same you know i gotta do uh i gotta show you that. This guy squatted 700 pounds at TCU two times. He said he never moved like he moved in high school, though. He was getting tackled by everybody. Cornerbacks tackling him. 6'4 running back.

Oh, my God. Yeah. Yeah, I'll show you that. He went down twice. He went up, came down, went up again. 700 pounds. I evaluated him, pushed his leg right down on the on the quad evaluation well why because his ligaments couldn't withstand the hypertrophy that he built in his quads

and then he goes out and pulls a hamstring and then they shelf him well you got to think about how perfect things have to be set up you know those of you that are listening that lift like everything's perfect when you squat a six or seven hundred pound squat you you line up with a certain lot you know you line yourself up a certain way you brace yourself a certain way um but if you're to randomly like uh not randomly but if we're in a sport and you try to tackle me i'm trying to move out of the way and you're trying to tackle me that's way different than i think i think you used a great word there it is random random. That's the issue. Sports are random. Yeah, they're random.

We don't know what's happening. You don't know what pitch is coming, and you don't know how they're going to try to tackle you. You don't know if one guy's diving at your knees and one guy's going to hit you high at the same time. It is random. Yeah, squat, you don't really have an opponent. It's just the weight. You and the weight. Brace yourself.

Put a belt on. All that stuff. So why not make the squat random? Right. Do it with one foot in front of the other. Maybe do it on your toes coach is switching you half the half the distance down quarter the distance feet out left foot up right foot back switch it up take a lateral step take a forward step take a backward side jump

forward jump yeah yeah not with 700 pounds no no but yes yes i think i think we got to get more creative. You know? We got to get a little more creative. These kids, they need it, man. So this is also why, like, you know, even when we were doing the simple foot drills today, you were telling us half circle, full circle, full circle, half circle, other way. So you're also trying to get us to be able to respond, our brain to respond to those commands and switch into those things fast.

It's like there's a lot going on, and that's on purpose. If you even look there, there's a variation there. Look how wide the cones are, and then watch when she finishes. Oh, yeah. You see that? Yeah, that's what people don't catch. And so those are the little things so i'll take her even lower than that so i'll put her in a wide short tight tight angle medium

angle big angle and so you got to manipulate them in so many different ranges see it's that's what's going to keep her healthy and this girl has great y'all talking about goda just they love her every time my guy sees her step. What do you think about some of the, not necessarily just Gota, but just an athlete having their feet more straight. And some of these things we hear, do they matter much? If you see an athlete walking with straight feet, is he better than the guy who's walking with his feet ducked out?

Yeah, I won't say better. I will say safer potentially but then i also think there's a speed factor there you know so like alignment is is great but there's also an eccentric alignment um and so if you can't absorb and and give off fast enough you can be in a most perfect position in the world you're still still at harm's way to get hurt. And so we have to look at all the elements of athleticism. You know what I mean? Kevin Durant shot a shot one year, landed.

Killers just exploded landing. Zion's hurt every year. Like, how? These guys have been playing basketball their whole lives. Do you think a lot of people are getting hurt because they're, I would never say Kevin Durant's slow. But would you say that some people are maybe potentially getting hurt because they're maybe slowing down somewhere or like in a tennis match, if you can barely get to the ball and then the person puts it in a strategic spot and you barely get to the ball again, probably more likely to hurt yourself than the person on the other side of the court that's just dropping these perfect shots, who's always on time. In sport, if you're not on time, it seems like you could be in a very dangerous position. Yeah, and I think the, okay, so we talked about that eccentric action earlier, right? So we need 30 to 40 percent of the output we need that enforced into the load so if i'm if i'm oh my math but if i if

i'm let's just say i'm squadron 100 pounds i'd want the force going into the move to be somewhere around 140 150 right i want to reapply that back into the drill that is your natural alignment that's that's how just you're made as a human. You see what I mean? You can look that up on Wikipedia. It's on there. Your eccentric is 40 times. So you can bench.

I have no idea. I haven't benched in a long time. Well, let's just say 400 pounds. Let's say 400, right? You can go a stitch over that, right? You can't go 401, right? Can you control 450 going down? If he practiced it, yeah.

I think he controlled 450. Yeah. I'm pretty sure. Let's see if we can bring up Jen. Who's the woman with the world record? Jennifer Thompson. Sorry, Jen, if you're listening. Didn't mean to forget you.

But Jen Thompson does 500-pound benches. Holy crap. She lowers 500-pound benches. Holy crap. She lowers 500-pound benches. She's like 140? Yeah. I think she's like 120-something, 130. Her best bench in competition is like 319 or something like that. But she does those heavy overloads.

It's crazy to watch, too. She'll take the weight right into the pins and stuff. You're engaging so much that we don't use there. You know, when I, the push up into the ground should have showed you all this right now.

And I was doing this literally. That was it. I wasn't like strong arm you or anything. Yeah. And you are strong as an ox, but if you can't

absorb and fire, if you can't receive, it's still a misalignment. A hundred percent. You know? What do you think of uh have you messed around with using weight releasers before no oh what was that yeah weight releaser is like uh it's like these hooks uh that hold extra weight on the bar i realize not you know not

well not a ton of stuff that you show on on instagram is with a barbell but you probably still do a lot of barbell stuff but yeah weight rele weight releaser, as you go down, let's say in a squat, you can set it up whatever way you want. But as you get to the bottom of the squat, the weight is then released off the side. So let's just say you had 225 pounds of bar weight and the person's max squat is around 230, 240. You have 225 on there maybe you put a 25 on each side and now it's like you know 270 pounds or whatever the math would be on that and as they go down to the bottom that you know 50 pounds is released and now they they get to come up i've never heard of that oh it's nice awesome yeah it feels it feels really good it's only good for one rep

because then it comes off the sides but But it works great. It actually feels amazing, especially on something like a bench press. You're going down and you're kind of like, oh, this feels kind of shady. Yeah, yeah, yeah. You're like something's not going to go right here. But you lower it under control. Then the weight comes off the sides and you can explode up into it. Yeah. I'm going to tell you something.

Like as pure lifters, you know, because lifting is a sport as a pure lifter. I would like I would. Really push to athletes that they need to train the eccentric. I would almost have a day for him to to work on the incentives. Things like that are huge because you go to competition. Of course, you're a power lifter and it's a different story there like you're you're you know they're like and you were talking about your relaxation during those elements but a lot of times you start putting that weight on you're competing and all of a sudden you get out of character and the first thing that's going to go is the stress

coming down yeah what's uh what do they utilize to rehab people yeah they oh yeah they almost so people know what they're doing isn't that funny like you go to rehab people? Yeah. They almost know what they're doing. Isn't that funny? You go to rehab and then all of a sudden it's all eccentric stuff. Yeah. But then we're training people and it's all concentric stuff. Yeah, six or eight seconds on the way down. Maybe a little isometric you might see.

Yeah. What's the position you got hurt in? They might have you hold it and stuff like that. Yeah. Yeah. Yeah, here's Jennifer. She's so strong. It's just insane.

Yeah, look. She has a reverse grip or is she about to flip? Oh, no. Yeah, she's just. Okay, I she has a reverse grip or she about to flip oh no yeah she's just about to say man jesus yeah her husband's been training her forever and she's just completely unbelievable she's not just a bench presser she's a full yeah she's a force uh when it comes to power lifting in general look how long she's just gonna be holding it oh maybe she's only holding it on this one but yeah yeah, she also does some essential.

The hand strength, you know. The wrist. Women's hand. A lot of people don't know. I think they say she's probably elite hand strength, but an average male is going to have something like 20% more hand strength than an advanced woman. For her to hold that much weight like that.

She's benching 315. Look at that range of motion, too. It's not just a right yo that is so clean she went all the way down and relaxed and she's laughing about it power project family if you're trying to increase your muscle mass if you're trying to lose body fat if you're trying to stick to nutrition plan if you're trying to get fit pretty much if there's anything you're trying to do for your health, we know that sleep is the biggest determining factor to help you get from point A to point B. That's why we've been sleeping on 8C mattresses for probably more than two years now. And the

main reason is the technology behind the Pod Pro. Now the Pod Pro is like the Tesla of beds. It will change its temperature based off of how you're sleeping during the night. And if you have a partner that's sleeping on the other side, they could have their own temperature settings. We all sleep hot here. And I used to wake up in a puddle of my own sweat. That doesn't happen anymore because of the Eight Sleep mattress. And I've been getting the best sleep of my life. Now, if you don't want to replace your mattress, you can just get the Pod Pro cover and you can put that over your current mattress to get all the benefits of Eight Sleep. But if you also need to replace your old nasty mattress, you can get the pod pro cover and the eight sleep mattress. Andrew, how can they get it? Yes. You guys got to head over to eight sleep.com

slash power project, and you guys will automatically receive $150 off of your order. Again, eight sleep.com slash power project links to them down in the description, as well as the podcast show notes. You know, I'm kind of going back to what we were mentioning about muscle bound athletes, right? Yeah. You know, that's one thing I noticed after I got injured with soccer on the field, I was around 210 to 215.

But when I got injured, that's when I just started lifting. And that was a focus since I couldn't play soccer anymore. I got it to around 270. When I started jujitsu, I had to do all these things to kind of, I didn't realize how much of my athleticism I lost. When I started jujitsu, I had to do all these things to kind of, I didn't realize how much of my athleticism I've lost. When I started jujitsu, I had to start doing a lot more mobility, a lot

more stretching to try to get range back. And I've been just trying to get back a lot of that athleticism, right? So there's a lot of guys who have been lifting for a long time, listen to the show. They've been playing, they played sports when they were younger and they want to try to get that back, right? I don't necessarily know if you they want to try to get that back, right? I don't necessarily know if you have to lose muscle to get that back, but how can an athlete learn to, I guess, use their muscle and use their body effectively? How can they get that? Do it safely. Yeah, how do you do that? Because you got to watch that because if you just do static stretching, it's not good for the joint, especially in explosive sports.

So I do the ball work, of course, the thing where they're kicking. We did some of that today. But I do the ball work because you're going to get a stretch reflex from that. So you're going to take the tenet, stretch it to capacity, bring it back. So you look at it like a trampoline. Like I wouldn't set a trampoline up and put 300 pounds of weights in the middle of the trampoline and walk off and leave it there. The springs are going to get screwed up over time.

But if I jump on it, it'll last forever. You know what I mean? Because it's going, and this is it right here. And this kid is, look at, yeah. This is one of the top running backs in the area. Watching a guy, he's got his, his heel down on a, on an exercise ball. And then he's kind of doing windshield wiper type thing with his feet.

Yeah. So this, oh, he is. Yeah. Yeah. Cruising right through it. Remember how your shoulder was coming up on it.

And he's a lifter too. He has to lift in football. Yeah. But these guys are coming in every day and working on this stuff. So the, the, that's really good. So the output on the stretch needs to be as violent as the output on the field. If they can't get it back that far at first, that's fine, but you're getting the stretch reflex.

So at least if I go out and run in range of what I'm normally, if that's my range, that's my range. Like if I can only kick my back so far back on that, that's fine. But I'm probably going to run like that too. I haven't released enough tension yet. But at least if I'm violent enough in that area, it's going to be hard for me to go out and run in that same position and pull something. But if I'm stretching slow, I'm stretching static,

and I'm not doing anything to engage the stretch reflex, we in trouble you know that could be potential trouble have you noticed uh maybe particular mindsets with particular athletes that you have like maybe the better athlete maybe the springier person you say hey I want you to jump down off this desk that's four feet high maybe the guy that's a little bigger that isn't used to that goes, what? And maybe the person that is springy and athletic, they just do it. There's zero hesitation. They're like, they just go right into it.

Yeah, I'm going to have to see something for that. Like I'm not throwing you on four feet. Yeah, yeah, of course. Yeah, I got to see. But no, there's no hesitation because I've kind of built them to that point. Right. You know what I mean?

Remember we started out today as an 18-inch box. I'm going to build your confidence on an 18-inch box. And you're going to be the most proficient 18-inch box jumper in the world. That's how I look at it. You're not worried about clearing it and stuff? Don't care. Because all I care about is the reaction time off the ground. That's going to innate the next box jump over and over and over and over again.

Right? that's going to innate the next box jump over and over and over and over again. Right. So if I take the athlete and I build a confidence there, six more inches, they're going to want it. They're wanting it at that point. And then six more inches. Cause the biggest problem with box jumping,

you, you fell today coach. I think so. The fallings, uh, uh, fallings, it's hell.

Falling in your body. Yeah. Yeah. And the contraction, I was looking at the back of your legs when you're doing it. Your calves are, I mean, just pulsating the Achilles as well. So we got to look at, are you ready? So it shouldn't have looked like that.

It should have looked very relaxed. One of your guys was, he was getting it. You know, the sound was different. When I hear a lot of contact and sound, that guy ain't ready. Yeah. He ain't ready. You got to hear something different. Do you think jumping down from stuff is a decent place to start or is that not a good place? Jumping down is the key. Yeah. Yeah.

It trips me out because people jump if you jump on a box and it's this high. What is that really doing? If you just jump in place and do the same thing, get your feet up, it's the same thing. Like, what's the difference? You're actually getting more not jumping on the box because you're going to have to come down and reverse that impact, right? So what are we using the box for? You know, we're using the box. It's a depth jump. We want to fall in depth and take the load and reverse it.

It's teaching us to run better. Yeah, and if I go to jump up on a box, I have as long as I want to, like, produce that force and to do it, right? Exactly. But if I have to jump down the way you were showing us today, I got to be springier. That's right. And this is one thing I didn't say. You jump to run.

You see what I mean? So if you thought of your feet like the projection of how fast your feet have to go to the ground, you got to think of jumping the same way. So when you were like, should I go to my heels and come out? I was like, no, it's hot. The ground is hot. So I have to get off the ground, you got to think of jumping the same way. So when you was like, should I go to my heels and come out? I was like, no, it's hot. The ground is hot. So I want, tuck it off. Like, I want to see it so freakish. There's a clip if you can find it.

It's Marv Marinovich plyometric box jump. Kind of look that up if you can find it. If you can, it's fine. It's an old clip. This kid, I've never seen anybody get off the ground like this. And then he does it on one foot. So it's just the stretch reflex has to be trained into the athlete. You also don't need a lot of sets and reps with some of this stuff.

So let's just say there's someone who's in their 40s listening right now and they want to get into some of this. Obviously, it depends on the person if you blow out your knee a bunch of times. And obviously, like, it depends on the person. If you blow out your knee a bunch of times and there's – but if you're fairly healthy, can you start by not necessarily jumping but just work on landing coming down from, like, a 12-inch box or something like that? Would that be a good, decent place to start? I think, yeah. Yeah. I think that would be a great place to start. Just a couple sets of three or five reps?

Even a six. Okay. Because you can build a speed component at least off the ground with a six. The 12 is going to give more of the input so start there like i i mean like don't put your body in it's all about the principle of the action the principle is i have to reverse it extremely fast right if you reverse it in a plyometric time frame that 0.15 gap then you build power it doesn't matter how far down if you jump way down and you can't reverse it in point one five,

you lose power and you hurt yourself. And we call it ego jumping. That's what you see a lot on the internet. It's ego jumping. You know, like if I'm setting a hurdle up here, that means that guy is ready for that. And if he's storing up to do that,

I cut it. So I'm like, you're storing up. It doesn't matter because it's not going to convert over to running. You don't get to store up and running. Do you have, um'm like, you're storing up. It doesn't matter because it's not going to convert over to running. You don't get to store up and running. Do you have, like, I guess, how do you build an athlete's confidence to do some of these movements after they've come back from an injury? I think the best place to put any athlete environment would be the pool. The reason why is because the pool, I can go right back to all of my natural movement modalities.

When you go to therapy, you're going to be in a lot of static positions. Well, it's going to make you, you know, kind of dorsal to what environment you're going back to. And this is why a lot of people get re-injured. So if, say, you pull a hamstring, I can do some of this at a moderate speed and put you right back. If I tear a knee, I can get you in a pool after a month.

And you can do all your functional moves in the water because it's going to stabilize you. And so I had a girl got injured in December, came to me. They started pool work end of January, and she played in a national soccer tournament in June. Wow. Turnaround June. Wow. I'm in turnaround time. Yes. And do you, do you,

do you only use the pool for injury? Oh, there's a pool video up there. Andrew was to the right. Yeah. That one's crazy. No, yeah,

no, I, with, with most of my moderate guys, the, you know, amateur athletes will go once a week for an hour. Holy shit.

Look at that. So that's a 100-meter runner. This is what I was trying to tell you. Every time you get a 100-meter runner, this is what happens to the nervous system. Every time you get a cross-country or a longer-distance runner, it's much slower. We're training that into their brains. They're laughing at this, but they're not getting it. Why can he move that fast?

And some guy just flew in one day, and he was moving just like that too, but he runs the 100 in the SEC. So, yeah, like what is, you know, you had me doing this shake on the ball, or I think you called it a neurological shake. What's going on here? So this came from the old Russian vibrational therapy training that they were using on astronauts to actually recreate bone density and rebuild the muscle after being atrophied in space for so long.

I think I said that word right. So they started putting them on these machines, and they realized they were building back a lot of the muscle fiber and the bone density at a high rate using the vibration therapy. So we just took the science and said, well, let's apply it to the athletes. vibration therapy. So we just took the science and said, well, let's apply it to the athletes. Well, what I've seen is I've seen guys come in with very, I would say a compromised version of a nerve of this drill. Yeah. And they end up like this over time by training that just for a few minutes every day. And we do it on the ball. We do it in a pool. I mean, I can throw it in any drill basically, you know? And you said you have your athletes do this like when they're finishing their workout or at the end of a workout.

Why at the end? Because you want to leave the gym on the highest range of neurological response. Okay. And sometimes you want to enter the gym. You got to read energy as a coach. And so sometimes the guys are coming in. It's like, we've been here three days. And I'm just like, oh, get on the ball.

You know? Yeah. And let's five minutes and let's get going and a lot of time that wakes wakes them up so that's a great question by the way um i think that's a very important tool for everybody i think if you can go through more twitch therapy i think this is going to be the future of, of a lot of things in athletics, not just athletic. I think in general, this is like, let me tell you a story about the guy in Hawaii. So, uh, I went to Hawaii to train with a couple of athletes with Gary Marinovich. I brought one of mine down and, uh, you know, in Hawaii they train in the village. So we went in and, uh, they have this guy, he's in a Walker, right? Been in Walker for years, take him to this guy. He's on a walker, right? Been on a walker for years.

Take him to the pool. He's doing only the pool workout at the end for like 15 to 20 minutes. They do pool work every day. Two weeks later, the guy's out of the walk. He's walking to the gym, right? Everybody's like, wait a minute. They've never seen this guy. And this is at BJ Penn's gym.

This is legit. Everybody's like, what the hell is going on here right guy leaves as i think he left uh probably a couple weeks before i got there guy leaves comes back he's back in the walker by the time i leave hawaii he's walking again all he's doing is pool work now this guy's had this ailment for years and i mean it's hurting him to walk and literally he's walking i think when I got there around the first few days, I don't think he was using a walk. Actually, you know what? I don't think he's using a walk at all. Like the whole time he was walking around. So Gary was like, this guy literally couldn't walk a few days ago. And I was like, that's incredible. Like I haven't had a case like that, but to see that was motivation for me to try to build that.

I'm always looking to build these things. I'd imagine with a lot of the exercises that you're choosing and some of the movements and some of the drills, the cone drills and so on, I'd imagine that like there's probably some small tweaks that someone could get. There's probably a little like kind of soft tissue injury here and there oh shit like i got pretty sore but uh it seems like the likelihood of getting injured is pretty low yeah and it seems like the likelihood of uh like once you get used to it it seems like the likelihood of walking around like a zombie is probably pretty low too whereas sometimes with strength training yeah that's not always the case yeah yeah yeah yeah it's a lot of load force you're dealing with and you're kind of um you feel compacted yeah yeah it's a lot of

resistance it's a lot of fight back yeah to go down into a squat with 400 pounds you know uh here's the reason why i think the injury rate's so low what we do um i think it's because of the relaxation i think that's a big thing if we can relax the body relax the mind relax the muscles we're more in our natural state like if i throw a punch like this like i can feel that all the way through my dog on you know you get older you start feeling everything i can feel it through my through my elbows right and um I think that violence is necessary to keep people healthy. You know, I don't think. I know that.

Like, you got to put the ligament in enough duress to where it can handle it. If we're not doing that, then you're compromising the ligament. The ligament is the key. The ligament is the glue. It's going to hold everything to the bone. It's going to hold everything to the bone it's going to hold everything together right but if we're training that aspect too slow um you're going to compromise yourself and that's where the guy's running straight and pulls the hamstring you know i've done curls all summer nice and slow and i'm going to run super fast so we have to look at every component. Yeah. I think, you know, you're talking about like that resilience kind of reminds me of, you know, running downhill.

Yes. I race my nephew sometimes and I'll race him on the beach and like he always shocked that I'm fast or faster than him, I should say. He's always like surprised. He's like, how did you beat me? You know, he's always quicker than me, obviously, because he's like a little kid. But when we run downhill, he smokes my ass yeah yeah yeah leaves me in the dust and he could sprint downhill like in flip-flops or whatever and he's he's totally fine so that's but i'm like i'm gonna take my time that's funny that's that's where actually you know you have a better chance

getting hurt right like a lot of people see a guy throw a baseball and they have this medicine ball system i've been doing it for years, but nobody ever gets hurt. The guy used to always say nobody ever gets hurt throwing a two-pound ball. They always get hurt throwing a baseball. Think about that. Yeah, because it's appropriate weight and it slows you down, just like running uphill. That's right. You know, if we throw a shot put or something, it might be a little too heavy.

You find a weight that's kind of in between that. And it's the right weight to be able to push a lot of force into without hurting yourself. Yeah. But you see pitchers hurting their arms all the time, doing the same thing over and over with a five ounce ball. You know what I mean? It's because you can move your arm so fast.

Right. And the deceleration. That's right. Once the ball leaves your hand. So I'm not going to lie. I did this playing baseball back in the day, but like I never had people baseball back in the day, but I never had people that throw go through

nothing slow. Even the warm-up has to be there because it's detrimental. They're one throw away from ending their career. I'd rather be the violent guy. I'd rather your environment be more violent with me than on the field because I know if you leave me and you make it,

likelihood you're not going to get hurt on the field. So it's a safety with the violence. It's not just violence for the sake of, hey, everybody, I'm the fastest trainer. No, it's safety of the athlete. I think we see these movements, see them on TV, you see baseball players and you see some things like, see someone swinging a baseball bat and you're like, I did that as a kid. You don't really understand how like how violent that is on the body or a throw from third to first to make sure the guy is out. That is like, I mean, they load up like a lunge.

The arm is way the hell back here. They're crossing over the body. There's so much like force production through there all the way through your stomach, all the way through your hip flexors. And it's like everything's getting worked at that point. One of the biggest injuries in baseball, obliques. Oblique injuries are huge. It's a rotational sport. Remember the drill we did earlier?

You got to put those guys in that stretch. You know, I got a couple of videos with that if we can pull up later. That windshield wiper drill with speed, you've got to put them in that violent stretch. Maybe throw with the other arm a bit too. Mess with that. That's not a bad idea for alignment. That's not a bad idea. Swing the opposite way?

The problem is time, though. That's what they bad idea. Swing the opposite way when you swing. The problem is time, though. Yeah. Oh, yeah. That's what they're dealing with. You know what I mean? Like, to work on it. Like, even switch hitting is basically dead. Because it's so much time that goes into hitting really well on one side

and hitting really well on the other side. Yeah. And if you can just hit the ball the other way, it's a lot. Yeah, so some of these things. Oh, wow. So is it this you this isn't what is this what you know no no there's a drill where they're they're literally on this machine laying on their back and then they're taking legs it should be pretty high up actually go up slow go up go up go up go up go up should be coming up right there right there right there right there yeah

yeah oh shit so on this machine come all the way to the bottom you see that yeah i ain't worried about sending a baseball player out there look at that transition that's the one that rolled his ankle yeah yeah so i ain't worried about nobody you know that looks crazy and he's he's trying to go down fast he's not taking it slow he's trying to go down fast yeah and that coach is calling so he's changing the positions you see so with all these different movements and stuff there's quite a bit of mobility that's being displayed um is there other forms of stretch that you will work on yes so we'll do some uh um more traditionalized stretching but it's with movement so even if i take you um and i just say nose to the legs right what i would do is i would

push down and keep the stretch reflex going the entire time so i want to stretch the ligament come off of a stretch ligament come off we'll do things like that for mobility because we do have a lot of mobility tests and they have to be at certain marks on that but it's really important that the athlete can engage at every anatomical position that can get really really tricky when you're dealing with, like, obliques and lower backs. And you know that. We just worked on stuff today. And then, you know, side oblique range, rotational.

You know, and like I said, it's really more art. It really is. This is really art. And you have to look at every component. Like, that guy there is a safety. And this is a reformer, right? Uh-huh. That you're using here.

Yeah. He needs to be a littleer, right? Uh-huh. That you're using here? Yeah. He needs to be a little lower on that, but yeah. But yeah, you'd be surprised how much that burns. I was just going to say, that's got to burn like crazy. We were talking a little earlier, and we were talking about how a lot of the athletes are, you know, kind of, I put it in quotes because I don't think it matters that much, but a lot of athletes are flat-footed. And you see a lot of high-force production and really elite-level athletes a lot of times are flat-footed. And you see a lot of high-force production and really elite-level athletes a lot of times are flat-footed, right? Yeah.

The forefoot's tighter on those guys. So if you can train them into the proper position, they're going to be more explosive. Yeah. When you have that big arch, the joint is usually looser. So if you look at a flat-footed person, and most of these guys are flat-footed, you'll see, like, that joint in the big toe is just, like, snap back. And so this guy here has flat feet. So what is it?

Yeah, because I see you have a lot of your athletes do some of this stuff. What's going on here? So that's some fascial stuff. Now, there's a lot of your athletes do some of this stuff. What's going on here? So that's some fascial stuff. Now, there's a lot of details in there, but look at the front foot as it comes in and look at the back foot as it goes out. So he's actually stretching through the Achilles, if you really look at it. But he's also engaging the toes coming over the top. And so we're getting that fascial response. So same thing, what you were saying earlier today on the slant boards.

When this guy gets off of there, he's going to feel that all the way up his butt, all the way up the chain. You know what I mean? And so this is some of the things we do first thing in the gym. So, you know what? I mean, I wish we had the video of some of the stuff you had us do today. And it's probably, you know, it probably is in your program online. But what are some of the things that you just have your athletes touch every day like what are the things that it's just part of their routine what do they do um so i think the first thing of course we're going to engage feet so scrunching towels is important to

me uh we also have the slant boards uh i think those toes you have four when i found out you have 14 joints in the toes. Yeah. In my mind, I'm like, wow, that's opportunity. You know, if I can put 10 pounds in my pinky, you know, 20 pounds in my big toe. Yeah. And I can engage fast and do that over a year. How much different am I when I come back? So I always look at, I look at red flags first. And then I look at, because if somebody has a one endorsed flexion, well, you're not going to do the exact same thing as everybody else is on a program there.

So I take those athletes. I want to make sure we kind of hit every range of the foot. So let's look at how fast can you scrunch the towel today. And then some days, let's add some weight, and let's do it like that for more of a power source. And then the slant board. Some days, we're going to jump straight on and then a little bit of lateral. And then some days, we're just going to turn the slant boards in different directions. And you're going to hit these micro angles and all of this stuff.

And also, the heel never touches when you're doing this. If that heel touches, they are scolded. So heel is up. You hear it all the time. Heel's up. Everybody's screaming. Coach is screaming all over the gym. Heel's up. And it's not So heel is up. You hear it all the time. Heels up. Everybody's screaming. Coach is screaming all over the gym. Heels up.

And it's not just a heel up. Because some people are going to be a little lower than others. You know what I mean? That's just how they fire. But you want to minimize the amount of time it takes to load and fire. If I can get that athlete that's using this much heel capacity to go down in a dorsi to load, then to fire up. And I'll show you here if you can see.

But if I can reduce this to this, they're already faster. I just got to make sure they can handle the modality and they can reverse it quick. If it's springy from that point, they're already faster. So I don't have to sit here all day and try to, okay, let's, first thing most people do, they get an athlete, they want to get faster. They put them on a speed program. I don't know what sit here all day and try to, okay, let's, first thing most people do, they get an athlete, they want to get faster, they put them on a speed program. I don't know what's wrong with his feet. So the first thing you need to do is see how the foot is firing.

Right? I need you touching the ground really fast. I need to do some foot fire stuff right after jump rope. Jump rope is very important, too, especially the way we did it today. So, like, do you actually, today we didn't have a rope, but do you have these athletes use a rope? Yes. Okay. Yeah, because I like it because it makes you, like, you're kind of on your own time frame when you don't have a rope.

Do you have any video of that on your page? Yeah, yeah, yeah. That should be on there pretty high, too. Scroll down again. Because a jump rope is something that everyone can have access to. Yes. Yeah. Go up.

I thought I did something recent. Yep, right there. And that's one-footed. But, yeah, this is an advanced guy. So this is a guy who's slated to be a world champion here pretty soon. But look at that. That's crazy, isn't it? Yeah.

One foot. So we did that in short range. But he'll also do that in long range where he'll project all the way through like a ballerina. Mm-hmm. So let me ask this about the jump rope thing here. You know, when you're having us jump in the gym and you're telling us, you know, get those toes up, is he trying to, I mean, he's doing shorter jumps here, but even with those shorter jumps, is he trying to like curl those toes to the very top and stuff? That's a great question. No, this is a different manipulation. Okay. So this is what I

would call a touch value. He's trying to teach his brain to touch ground and get off as fast as possible. But it's all a part of the long-term equation. See, in running, we have to stretch, feel, and give off extremely fast, right? Yeah. Flow gel, 0.07 tenths of a second on ground time. So we have to look at that. So that element has to be separated sometimes, and then a power element has to be put on.

So the next day he may have a weighted vest on, and he's jumping like a ballerina, and he's getting three points of extension. With a weighted vest on. With a weighted vest on. So what y'all did today with a weighted vest. Yeah. And so it's a manipulation game, dude.

It's not one way. And that's where you know, like as a trainer, are you talented or not? Yeah. You know, that's where you know like as a trainer are you talented or not yeah you know that's a hard thing for me because i can get a guy to learn everything but he may just not have the eye you know and that's where you kind of know like gary told me early on i think you got talent and it doesn't mean i would have been great or not the details to the principles are the key and so you know i had a guy wanted me to come out and work with him and he had to talk to my business team, but some things didn't work out.

And you know, what I was telling them is the details weren't there. I don't know if they got mad at that, but I was like, you know, it doesn't matter about the drill. You want me to come there and you want me to show you a bunch of techniques. I can change these techniques overnight because I understand the principle.

You know, and the drills are great, but too many trainers get too, and too many athletes, they're too big into what's the drill. It's anatomy at the end of the day. And at the end of the day, you're not going to have any of this crap on the field. You know?

So I've worked people out with nothing. I had to go up to San Diego. We didn't have anything out there. A couple of the roller pipes. We had a full-fledged good workout. It's principles. This is considered one of the more explosive athletes ever. This guy was

6'7", 300 pounds, I believe. I posted this. Yeah, I posted it on my website. This was the beginning of the era of plyometric. It's so funny how you go from this what was this 1970 something okay now look now look at this look but think about this we haven't gotten any better than this no think about this in plyometrics we haven't gotten any better look at the way his feet were moving yeah like you could see his foot flexing really hard he's

gonna come off of this and go crazy watch this he's going to come off of this and go crazy. Watch this. He's about to come off that drill and go crazy. Watch. I watched this over and over. Yeah, he was an absolute monster. Yeah, and I was a shot put discus coach for years. And I used these techniques and we'd win every year. I know it was junior high, but we'd win every year. Literally.

And when I quit my job, they were like, dude, I'm so glad that guy's gone. But what I did, I got my guys barefooted every day, and we worked the same stuff you guys were using with throwing shot and disc. He's throwing that shot, but like crazy, and he's not even spinning. Go back. Look how he's on the toes on the throw. That's what a lot of people don't look at. Yeah, it's on a loop, so it'll take a second for it to get back.

That's Cantor, right? What's his name? I think so, yeah. Yeah, that's unbelievable. He said 6'7", 340? 300 pounds. 300. Okay, I was like, 340, Jesus.

Yeah. Look at the toes. Yeah. That is unbelievable. I saw a video of J.J. Watt. You know, J.J. Watt's going to be in the Hall of Fame, and he's talking about the risk to reward of some of those lifts that he did. He kind of regrets some of the lifts that he did

because if you look towards the end of his career, unfortunately, he was hurt a lot, and he couldn't play. And it just makes me wonder, like, you know, if someone was to get into drills where there's maybe not – maybe you don't feel as good doing some of those drills, especially at first, and maybe they don't feel as good doing some of those drills, especially at first. And maybe they don't play into like your ego and how you feel to a certain extent, which kind of sucks because it does make you feel good to go in there and do the stuff you're good at. But it seems like if you were to work on some of the stuff that you're not so good at, that you would spread your wings and you would be able to absorb more and be able to have a more prosperous career.

Absolutely. I look at that situation so different. And if they could look at it like I look at it, we'd have a lot of change. Because if I can get my hands on a guy like that, he's going to squat 300 pounds just my way. He's going to squat. He's going to bench 300 pounds just my way. Or our way. I'm not going to say our way. Our way. You know what I mean? He can get to squat. He's going to bench 300 pounds. Just my way. Or our way. I'm not going to say our way.

Our way. You know what I mean? He can get to that point. You just have to change the – We do biceps. We do triceps. We do all kind of crap you haven't even seen here. And so he can get a full-fledged workout.

One of my athletes said the other day, he said – NFL guy, he's been with me three years. He said one kid asked him, he was like, hey, do you still go back and lift weights from time to time before the season? He's like, no, we're going to lift in season. He said, honestly, all my lifts, the power production goes up

after I leave Brian every time. Had another kid come down from college. He came in for six weeks. It's about Christmas break. It's about six weeks. Went back. He gained five reps on his 225. We didn't touch one bar. And so when I see things like that, that's why I have a confidence in it. You know,

it's not that I'm saying that one way is so much better, but I think one way is more efficient for athletes, you know, and that's what people have to understand. My first priority is so people don't get hurt you know yeah and then after that change change lives change careers you know so according to um a lot of the comments on like instagram stuff like stuff like this is just an achilles waiting to explode um why isn't that happening? Because they've been assessed. Okay. Yeah, they've been assessed. They ain't doing that unassessed. So the issue is with people is that there's a lack of, I think what made everybody's eyes kind of light up today was that evaluation at the beginning.

Yeah. I knew that was, and that's why I started with that. Because I was like, if they see me do that, they know. You know what I mean? Because first thing that NFL guy was just talking about, he said, when I saw you do started with that. Because I was like, if they see me do that, they know. You know what I mean? Because first thing that NFL guy was just talking about, he said, when I saw you do that evaluation on me, I was like, yeah, he a little different. So that's the first thing, but that's so important. You know, and a couple of things here.

I just understand how you tear an Achilles, right? You basically ruptured an Achilles by stretching it to capacity and not reversing it fast enough, right? Well, his heels are up. So he's been with me six years. I know if they're not up, they're darn near there. They should be up. So Achilles is shortened.

That's right, right? So we're not going through the entirety of the range of that. So how are we going to rupture it, right? The other thing is he's able to touch and reverse extremely quick. He has a pretty good bow in the knee and we're pushing out the inside i mean what's what's the risk right right now if his foot's deficient he goes flat footed and that goes out of the out of the you know the pooper so and if somebody has uh i don't know if you noticed any correlation with this but um with the test that you were doing

you had us uh exert as much force with our big toe. And then we did like kind of the rest of our toes. And I would guess that the big toe and maybe the second toe, those two guys are probably the ones that are going to stretch that Achilles even more as someone goes into pronation to try to pick up some speed and put some force into the ground. So that's probably where if someone has a shitty big toe, you might be like, right? Big toe is the equivalence of the other four. So that is, that's big. And it's not just the joint. It's what actually is activated throughout that range of the foot all the way up the chain.

And so it has a lot of responsibility, right? Pinky toe, of course, is a little more balance-related, right? If you can get it on the ground, you can get it doing something. It's a huge break. But that big toe's off, we're in trouble. And so I think that you notice how I evaluated four toes, and then I went back to the big toe by itself. That's a totally different evaluation in itself.

And it only has two joints. That's another thing. The other toes have three. And something for people to think about. Like if you just take your hand, and hopefully people remember in Terminator when Arnold opens up his own arm and he's looking in there. But, I mean, if you just squish down with your thumb on your inside of your forearm, your fingers will move around. And you might notice that if you do that to your calves and stuff, it should kind of happen to your feet, but you'll notice that if you're older or your feet have been in kind of traditional shoes for a long time and your toes are sort of deadish,

they're not really moving around great anymore, that your toes won't crinkle around. They won't scrunch up the way that they should. You remember what I was telling you about that ligament in the front of your ankle? Oh, yeah, yeah, yeah. The one that wasn't, yeah. This guy, you can see, yeah. Oh, that's excellent. Yeah, yeah, yeah, yeah.

Down the chain. Yeah. There's two thick ligaments there, right? And your vascular everywhere, his vascular right now, we've barely done anything with his biceps. You know what I mean?

But then we look at his feet and then that's not popping out like a girl at my gym. I wish we had a picture of that. I wish I did it. Or something so we could pull up. Some really powerful feet. Yeah.

Yeah, I got one. That boxer there who was doing the one footed jump there he doesn't have an area in his body where it's not a vein it's unbelievable they said that about they said that about Bo Jackson they said Bo Jackson had muscles everywhere

in his ears, in his feet, everywhere I had a picture of a vascular foot here let me give it two minutes so you have a hot date coming up and you look in your closet and all you see are the old ugly clothes that you're usually wear and you're going to wear tonight. It's time to end that guys.

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You guys got to head over to Viori.com slash Power Project. That's V-U-O-R-I dot com slash Power Project. And you'll automatically receive 20% off your order. Links to them down in the description as well as the podcast show notes. What about some Myofascial release stuff? Do you guys play with that? Like some of the stuff I showed you? Yeah, yeah. I like that a lot.

Yeah, we have played around with that like some of the stuff i showed you uh yeah yeah i like that a lot yeah we we have um played around with that um with a foam rolling we actually roll on those hard pipes in there uh i didn't i don't have as much stuff as you had there but uh we'll get you some we'll get you some of those uh some of the balls and stuff yeah i would love i like that because that's basically what we're doing with with the doing on the foot with the rolling pipes. We're basically doing the same thing. So that's a fascia release method as well. So usually when guys first come in, they're having problems with –

this Michael Jordan picture of the foot is pretty cool. It's got tape wrapped all the way up. We're having issues with the athletes with feel. So they'll get on the pipes, and somebody that's really deficient, they're in pain on those pipes. We didn't get to do the pipes today. The pipes that you do, like they were bouncing on? Yeah, the one you saw the guy was like rolling over and in.

Yeah, so a lot of them would get on like, golly, it hurts, and they can barely stand on them. And so, yeah, like that. So that's advanced feet. But somebody coming to the gym, they would have a stick in their hand and they'd be doing that differently. So we got to do that when we get out of here. We have a balance thing in the gym.

Oh, got it. He has those pipes with him too. Oh, yeah. Good. It's good for people to have a visual to some of this stuff. Because like even two years ago or maybe two and a half three years ago my feet like they didn't have the vantage and stuff now and they're still like even the the tone within the tendons wasn't there my feet were like kind of soft yeah right so it's crazy how much i think it's one thing that's really cool is how much the feet can change

when you actually start doing things when you start doing things barefoot i think people like some people might think that we're making things up or that we're not serious. But like the tendons in your feet, the veins in your feet, they will fucking morph. You actually start paying attention. It's just like lifting. It's still hypertrophy. Yeah. And so this ain't normal.

This guy didn't walk in like that at all. This is a skinny boxer. Yeah. You know, but I mean, that's insane. And so that guy, the NFL guy, Murray,

he was saying when he walked in the door, he was like, he was looking at the projection of everybody's foot. He's like, man, everybody's feet here look the same,

like the projection, the same ligaments are sticking out, the same veins, like that vein you get right here in the bicep when you know you're a lifter. You know what I mean? You see that?

That's like a characteristic when people hit the gym. They come in and their feet are just so. I had a second-round draft pick come in a couple weeks ago. He's like, dude, I'm so sorry. I found you too late. But he said that I will definitely be with you next offseason. Look at that. Yeah.

He didn't have a vein in his foot. 6'4", 250, second-round draft pick a few years back. Yo. Look at that. That's goals right there, man. That's a world champion foot. Powerful feet. So that's why I'm not worried about that guy jumping and tearing Achilles

because that's the same guy. Right. You see? I trust that. Just like I trust his arms to strangle somebody and looking at that. And we need to look at sport the same way. These are all skill sets. These are all things that can be worked on.

That's right. And 20 minutes a day. What about in the upper body? Because, you know, all this shit's connected. So what have you seen in the upper body? You're working with tennis players. You're working with football players. You're working with a wide variety. There must be parts in the upper body? You're working with tennis players. You're working with football players. You're working with a wide variety.

There must be parts of the upper body that must be really important to get into as well. Absolutely. So you're still dealing with a ball and socket joint, and you're still dealing with hinge joints. Toes are like fingers. The hip is like a shoulder. So if you can look at this on an artistic side, they're trainable in the same capacity, just different. You know what I mean? So if I'm going to do you jumping off the ground, explosive squat jump, why can't I get a medicine ball with the shoulder and, and take the

ball work? We're swinging a Lego. Why can't I get a medicine ball, squishy medicine ball, hit a wall, catch it right back into it again. Every range, tennis guy, backwards and forward. We have to learn to train in every position. Where's turf toe come from? Where? Resistance of force. You stop on a dime, joint can't trigger. Do we train the foot backwards?

You never train your toes backwards. We don't train backwards there. You mean like picking your toes up? Yeah. So if I, if I, like we actually do something where we'll get on top of the ball and show you before we leave.

And we turn the toes backwards and you flick it. And then we'll get on that super cat and turn the toes back. It hurts like, you know, the first and you turn the toes back and you actually push the machine up with the back of your foot. I wonder if we could do that like with our leg press. You may be able to,

cause you got an angle too. Yeah. Yeah. you just need some soft to kind of cushion right make sure your foot's cushioned on there but oh yeah yeah if you can move it you're good you know somebody's asking me the other day about shin splints they're like why do you think like our shins get all messed up and i was like well they don't really get worked the same way you know all we're getting worked for which you would think it'd be the opposite you would think your calves would be all jacked up yeah but your shins are going to get jacked up because your your toes aren't really getting the same or your your shins sorry aren't getting the same work so you're not really moving your toes in the fashion that you're talking so i'd say the same thing with the wrists right you're grabbing and stuff we need a backwards workout too yeah we're always with the wrists yeah we're always here. With the wrists. Yeah, we're always here. You know? We don't go here.

No extension. Just flexion. Yeah, like with these grippers and stuff like that. That's right. It's all squeeze, squeeze, squeeze. Squeeze, squeeze, squeeze. Never out like this direction. Awesome.

Yeah, open. You know what I mean? Yeah. Yeah, open along with also moving probably the wrist a bit. And same thing with the foot. Get the toes to come up and get the ankle to move at the same time you ever worked in rice bucket oh yeah yeah i like those too yeah yeah you could use that there yeah rice bucket you ever wore the rice bucket because that's you get a resistance on both sides so that's something i do a lot it feels therapeutic yeah and good and you

can get fast in it too turn it get that wrist going you got all those positions like get it turning you got to manipulate so on that note of like range of motion kind of talked about it a bit before not you don't only have your athletes do things in a full range of motion you have them do top partial part partials bottom partials all these different ranges can you explain why you do that? Yes. So, um, the, the rule of thumb is I don't want a weakness in any degree of the movement, right? So you can't, that's why I say people fall in love with techniques. Okay. We still have a movement that is, that corresponds with that technique. So if it's rotational, it doesn't matter. If I'm going to go straight with a punch, there's going to be strong points and weak points just like on a bench

Some people can't get it off their chest and some people can't lock it out, right? I don't want that The key as a trainer is to align the body perfectly which means it's going to be smooth All the way through the ranges. So the manipulation is left out of training. We have to manipulate Every body part in every movement And and take an account of the 45 degree the 90, the points in between the 30 degree to 20 degree and manipulate those as much as possible. What that does is the full range motion over time is going to it's going to be unstoppable. It's it's it's no deficiencies, nothing to slow it down. Right.

And so I see a lot of guys, they bench. Their bench isn't going up. They just keep benching and they stagnate for two or three months. Well, let's find the weak point and just leave the rest of the bench alone and just train there and see what happens. That thing's going to pop in a week. Sounds to me like you're looking at stuff in like 5K and 60 frames a second because you're breaking down every little frame of the film. Make sure there's not a glitch in there. Remember the way Babe Ruth would run the basses? You know, he was zinging around the basses because there's like little clips of it missing, right?

Yeah, yeah. And so that's the way we have to look at movement. He didn't really run that fast, by the way. He's like jogging, and he's like... Like those micro feet? Yeah. But yeah, it's a science micro feet yeah but yeah it's it's a sign

like I said it's really art and so if I know you have to throw a kick I know they're all I'm gonna do like

that's a great way to break that down I'm gonna use that now frame by frame gotta give him credit twice I will publicly

and then you can steal it so frame by frame I know if I can watch that motion pattern like really i just looked at tennis i haven't done much if i know what positions he needs to be in i don't need to duplicate the action to make him a better athlete see the problem is not him being a better tennis player the problem is he can't deliver the force or get in position to deliver the force fast enough so all i have to do is understand what's the issue there in movement so one leg extension push where's the weakness is it through the ankle is it through plantar flexion is it through the hip is through the glute right

take that position micro night micro training quarter, right? He's got to get better at that motion over time. But if we just do a drill to say, oh, just extend. This is power. Go. Right? What if there's a weakness in that movement? You know? And so the hard part is when you have a sport like that,

there's going to be a lot of places he can go. And that's where you'll figure it out. I have a very high outlook of myself in this as a trainer, but. Until I win championships, it doesn't matter. Bottom line, you know, I can't say I'm the best or anything like that until we start winning championships. It's always the same thing, but there is a very high need in the athletic form for this type of training. And we have to be serious about this because you've been hurt. I don't know if you've been hurt in sport. I've been hurt to our labor senior year in college, and it's so discouraging.

I mean, with the mental health stuff we're talking about today and things of that sort, some of these guys, that's what they built their whole life on. People in general, not just athletes. People are in a lot of pain. Yeah. Which is what prevents them from doing the stuff that they think they should be doing. That's right. That would be in their best interest. That's right.

the, the goal here is to make sure that we have a complete human being mentally, physically speed. Even if we have to stop, you know, whatever it is, we have a complete human being. The anatomy. I always look at the,

the, the, the, what is the, what is the Peruvian? The, the, the,

the, the, the, the, the, the, the, the,

the, the, the, the, the, the, the, the,

the, the, the, the, the, the, the, the,

the, the, the, the, the, the, the, the,

the, the, the, the, the, the, the, the,

the, the, the, the, the, the, the, the,

the, the, the, the, the, the, the, the, the, the, the, the, the, the, the. The, uh, what is it? Not Peruvian. The, uh. Vitruvian. Vitruvian man. Vitruvian man. And, uh, I always look at that because that's perfection.

Right? At the points. Look at the angles. 45 degrees. 45 degrees. 45 degrees all the way up the chart. He's, he's, he's, he's looking at the human body in its perfected areas and points. Right?

And so when I see athletes, I see the elite, and I can see somebody that's not elite. So if I look at an average jiu-jitsu player, like I'm never going to look at tennis the same because all I've seen is that. And you're watching the best in the world for two weeks. You're sitting there like, Jesus Christ. So I don't know how I'll react to go see a middle schooler doing it, but I know where they need to get to.

You see? And that is a huge advantage. And that's why people just don't go up and hit a 102-mile-per-hour fastball. You have to understand the projection. And so my goal is to build athletes that are so fast. Like, I'm looking at 10 years ahead from now. Like, Hussein Boat came in, what happened? 9-5.

Nobody's gotten close. Yeah. What happened? Right? That's so weird. What happened? No one, like, no one has his build, too. I mean, even now, like, when you look at a lot of sprinters,

no one's, like, as tall as he was. There's, ah, fuck, what's his name? There's a sprinter that's kind of tall right now, but he's still, and he's super fast, but he's still not getting close to bolt speed. i wonder if it's like it's his build in combination with obviously his or or he may be a genetic freaking we talked about that he may be a genetic freaking defeat you know jamaica's are known for what barefoot running foot yeah you know and maybe he's grounded for so long that he don't even think about it.

That's just who he is. And now you got that Italian runner who's like running behind cars and stuff like that. I don't know if you've ever seen that. Is that the one who won the Olympics, the last Olympics? Yeah, I think he's – they think he might have a possibility to be able to break the record at some point. Check this though. Isn't that weird? Yeah.

How many African-Americans are in this country? Like 50 million African-Americans in this country? Like 50. Like 50 million African Americans in this country. They got 3 million on that island. How are they beating us like this every year? It was a streak where they were winning for like 15 years. How is an Italian dude coming out here? Right.

Like, and that's just black people like we gotta have a wild card in all the other races like what is a while like we got 300 million people here so what is the problem really you know what i found out over when i was gone they don't respect us in this country the foreign trainers don't respect us you know like they told me that one of them told me like we know americans aren't that good so we can just out train them. That's hard. Americans a lot of times train, train too hard, right? Yes. You know, and that's part of it. And like, he's talked a lot of, this guy was telling me a lot of techniques they were using.

They were similar to what I'm doing, not on the level, but very similar. So he likes me, but he says, rare you run across an American trainer like that, you know, and they're kicking our behinds. We haven't won a grand slam in tennis in 2008. Roddick, I think,

I think I'm right. And how are they beating our basketball teams? Like, how does that happen? Yeah. How does that happen? That's insane. Yeah insane yeah so much the information years ago and strength training came out of the eastern bloc yes um and that's the old soviet

union where they like i mean they would fire people immediately but they kept track of everything yes they kept track of like what it looked like if you exercised and you had milk before the training session versus didn't have milk you know they studied everything down to like the details and but they also they also really ran people through real hard so it's you know the bulgarians were the same way where they just they just killed they just destroyed everybody and they're like okay we got three guys left and these guys win a gold medal and then people are like like, oh, the Bulgarian system is amazing. It's like, no, it just happened to be three freaks that made it through the program. It might have been.

It might have been. But obviously, I think we should better produce at least three freaks, too. With this. I mean, we played this school used to be down the street in the middle school, and they would kick everybody's butt every year. You know why? Because they had a thousand more students than everybody else. They had a higher talent pool. Yeah. It was hard to beat them yeah you know what i mean and so we have a larger talent pool not only do we not like we don't have as much as chinese but we

have so many different ethnicities and races here and you have so many people involved in sports you know what i mean how are we not producing enough athletes to win 100 meter dash in four years yeah well i think some of it is like we lose a lot of guys right we lose a lot of or at least we used to maybe maybe that'll start to change because we lost a lot of guys to football basketball so on and i saw your shit here for some reason too it's not part of the culture but other countries like you you have kids like dribbling balls to school it's like part of of their culture in England and everywhere else. Here it's just not part of the culture. I think it's a financial issue too.

Because the high-level clubs are so expensive. These inner-city kids can't play there. So you're taking away some great cornerbacks that's playing on Sunday that if they give an opportunity, they might have switched. They might dominate the UFC. But you go to Dominican Republic for baseball, everybody plays baseball. Whether you're rich or poor,

you're going to be in a school for baseball. Yeah. You know? You go to Spain, you're going to be in a school for soccer. You know?

And we don't take care of the poor here. So that's our bad. There's no way you could tell me if we could take 10 athletes from every professional sport and those guys

were actually playing soccer. Where would we be at right now? Just 10 from each of the big three. Where are we at right now? Mookie Betts out there, right? You know what I mean? LeBron's out there, you know, playing goalie. You know, the other thing is like there's no money in it down here too.

Like soccer, like MLS players, right? They don't make anything compared to NFL football players, NBAls players right they don't make anything compared to nfl football players nba basketball players they don't make shit so it's like yeah the want to go to that sport it's like i'm not gonna make that much money yeah i'm hoping the messy thing kind of helps us a little bit i i think that's sad you know that we're not even competing i think it is me and my coach had a discussion over this a few weeks ago. I think it's sad. Like,

man, we should be competitive in everything. You know, that's so weird. It's just weird to me. Yeah. Too much. We got too much door dash in this country.

That too. Too much. Too much comfort. Video games much DoorDash in this country. That too. Too much comfort, video games, the phone. Yeah, we have access to a lot of stuff. Don't play tag no more. Yeah. Yeah, people aren't, yeah, people aren't getting outside. Do you have your athletes do stuff like that? Just do tag?

I got a video on it recently, actually. I like those mirror drills. Like, hey, just try to keep up with this guy cutting back and forth and stuff like that i i just the same drill you saw the soccer girl doing this is pretty high go down a little bit down down it was recent down down down down right there to the far left right there yeah so i took that drill and they're playing oh nice so they're trying to catch each other yeah but i'm calling the changes so when i change the chaser becomes the chasee yeah yeah i like that he totally broke for him just trying to run away yeah

so yeah so i'm saying change and when they change now that guy's chasing i made him spin so it threw his equilibrium on him so now the other guy has a chance so that's a boxer versus the nfl guy boxer wins you mentioned uh in the gym you mentioned like be able to cut like three tenths of a second off of somebody's probably like hundred i'm assuming right um and and you mentioned uh being able to do it with like kind of like I guess it wouldn't be small changes or big changes because what you do is unique. But what kind of changes do you make to somebody when you are cutting down their time like that? Yeah. Like you were showing us some stuff that like I guess seems almost elementary in a way.

Like, oh, stand on this board and then be on your toes. But then it was challenging. I mean, you can look at something as simple as a calf raiser. Like if the key is first that athlete must feel. If my athlete can feel, then my athlete can adjust. If my athlete can adjust, then my athlete can respond. So if I take the athlete and he doesn't know that his heels are going here every single time, first of all, we got a problem because there's no cognitive response here. We don't really understand the angles.

We can't feel it. Because in a cleat, think about that. Through a cleat, you got to feel through that. So it's no way you're going to feel like when you have a toe on the ground, bare feet on the ground. But if I understand where my angle is at and I can feel my angle i can adjust through the shoe there yeah but you got to feel it so when you're on that slant board today if i had to tone that up more you would have understood like oh i gotta get higher here so it's a recognition thing first thing i need i know the quickest way to change somebody is through the brain so if i can manipulate um their understanding of positions. That's the easiest way to get somebody to drop time quick and running.

The drills are cool. You know, everybody has the traditional high knee down, you know, right? But, you know, the foot's producing about 80% of the force. If I want to start with something, I'm going to start with manipulating the angles there because that's the easiest fix short term. You know, and then over time, of course, you got to have the glute range. You got to have the the eccentric output to the ground.

You got to have the kinetic energy like force into the ground. You got to be able to reverse that. But if they don't have that part, everything breaks down in the chain. So usually with running per se, I'm going to look at every angle. 45-degree angles are our strongest points. So if he's going more into a 90, I know he's weakening. We get weaker in those points, right? If I want to strangle somebody, I don't choke somebody like this.

I choke them into a B, right? So I look at the foot the same way. I look at the arm the same way. I look at the arm the same way. So pitcher, I know if you got a lot of balls going this way, you know what's happening. Before he gets through a 180 angle through his shoulder, he's releasing too early. So he's releasing power out.

If he gets past this point and he releases, there's no tension on the arm. You could feel it. Like if you go behind his shoulder a little bit and just go here, you'll feel it in the back. Now straighten your bicep out. You feel that? Now come just in front of your shoulder and do the same thing. Nope. Nothing. Randy Johnson, 20 years, sidearm, never tore an arm.

What do people say? Don't throw a sidearm. Your kid's going to get hurt. 20 years. It's where he releases the angle. He releases back here. The tension's there. You got to look at angles. Gotcha. Do you encourage your athletes to do any,

do they microdose some of these exercises into their lifestyle? Like, do you recommend for some guys, say, you know, you see these guys maybe twice or three times a week, depending on the person, or maybe some of it's remote. You say, hey, man, like like after you get out of your car, after a long drive, like do some of these like little hops

or do a couple of these exercises. They're easy to do. You don't need any equipment. Hop up on a curb back and forth. Do you recommend anything like that? I say getting that grass, man. Okay. Getting that grass, you know, getting that grass.

Because if you can't find a mat or something like that, like we have, that's cool. Getting that grass. You're getting a lot of other things I'm not going to go go into i don't think it's the scope of this podcast but get in the grass barefoot barefoot in the grass baby you know what i mean don't make it difficult you could you could copy my stuff in the grass i promise you i'm putting it out there for you but get in the grass get barefooted and get in the grass let me ask you i know you're not going to go into because you know, a lot of people talk about grounding and stuff. But what are some simple reasons why you believe that's important?

Because I believe it's important, too. But what are some reasons why you think people should actually start doing that? I just, you know, I think it's I think this is holistic. I think it's an energy to it. I really do. Like, I just from what I've seen, man, it's just not natural. Like, I was around athletics. I was doing the same stuff everybody else was doing for years.

You know what I mean? Like when I first, first started, I was running in the sand. We're doing this. We're pulling sleds. We're lifting. We're doing all that. And when I switched to this, you know, I had a question for everything. You know, why don't you run in the sand?

Why don't you run uphill? Why do you run downhill? Why are you getting pulled by the bungee instead of pulling against the bungee? None of it made sense to me either. But I said, I'm going to do it. And I did it. And all of a sudden, the results. You know, it's not natural to drop somebody a full second,

especially when they're good already. You know, you could drop a bad person one second. Like, that's a lot of people think, oh, no. These guys are already pretty good. Yeah. And they drop that kind of time. We're talking about, you 11 5 to 10 5 that's not natural you know running it like we're saying running is is so dramatic you know like we're

you're all trying to get into running i actually i'm trying to start a short sprint program i was like i'm gonna try it just 5 10 yards build it out because i like sprinting they say an average man i think 80 of men or maybe a little higher never want to sprint after the age of 30. oh yeah i've heard you heard something like that that is insane that is actually crazy that is insane to me like you're not even using your flight or fight uh responses like what does something happen you got to run and i i heard that i'm like oh my gosh dude i gotta gotta get this going so but yeah so you're talking about the most violent action you're doing any of sports is running and so man i'm telling you just want to increase athleticism and teach somebody how to run that's about as

violent as it get i know we need lateral movement and things like that, man, but you got to even think of it in terms of jujitsu. If I got two feet of cushion and I can accelerate like I do out of the blocks into somebody at your size. Yeah. You know? It's dangerous. It's scary. And that's what I'm telling you, application of force. I was talking

to one of your coaches. Look at a bench press. If somebody is benching 400 pounds plyometrically, they literally could probably push their hand through your heart if they could apply all that force on a plyometric time frame. There's no way that

that's applicable weight. They're only applying maybe 40% of it. So it's a great 40%. It's definitely going to help. But if that was at 60, 70%, that's a scary situation. That may be an Aaron Donald situation. Maybe so. That's what's happening. You know what I mean? We have to look at that because he's able to apply the force extremely fast and that's rare. That's the thing. Everybody can't do that. You know, they can lift,

but they can't apply it. And so. So let me ask you this. When it does come to maybe doing some things with lifting, do you think more people should try to lift in somewhat of a plyometric fashion? For example, I saw this boxer who, when he was doing bicep curls, instead of like just doing them normally. And I brought this up to a powerlifter we have on the podcast who's also boxing. And she said like, oh like oh yeah if someone's like trying to move those dumbbells fast it's they're wasting their time like why are you wasting your time bicep curling fast and explosively when you're not you know trying to focus on the muscle what do you think about that uh yeah so if we're talking hypertrophy

maybe yeah uh it's a waste of. If you're talking sport, no. No. Like, he needs to try to get as close to throwing a punch as possible. If that was the case, you take every powerlifter and put him in a boxing ring, and they'll be knocking everybody out. That's not the guys. The best lifters in the gym are the worst boxers. I've been in plenty of boxing gyms that people lift.

And most of the boxers, they don't even have a lifting background. You know? They get introduced into lifting as they start boxing you know so no that's totally i i disagree you know i disagree with that one yeah i think i've seen like uh more recently i know it's been around for a while people have been doing stuff like this but like catching weights and stuff too. I like that. Maybe you curl a weight, but then you let it drop, and then you try to catch it on the way down. I think things like that. I mean, that's what happens to you in sport, right? You get jerked around a lot of times. That's right.

That's right. And your training is back to the eccentric. So, God, it was a football player doing that one. He had learned some of the signs, but they were doing it projecting a different way. And they would throw the bench bar up. Oh, projecting it a different way. And they would throw the bench bar up. And then, who was that? Not Adam Archuleta.

Was it Adam Archuleta? Oh, yeah. Adam Archuleta. Was it Adam Archuleta? I think it was Adam Archuleta. Jay Schroeder. Yeah, yeah, yeah. And they were throwing the weight back on. He was catching, bam, release. Yeah, I mean, he was explosive as I don't know what. You know what I mean? He was an animal out there.

You know? And you look at the Palomalo with our guys. Like, those guys, they're elite. Like, don't get it twisted. But Troy Palomalo is not dropping weights to do something that he doesn't feel like he's getting an advantage for. Trust me. He's an extremely intelligent human being. So there's no way you're going to say, well, why are you doing stuff like this?

And sometimes I just say Troy Palomaro. That's the only comment they get. And they don't know what it means. But why would somebody at that level with that kind of brain? Because some people aren't smart. They're just very instinctive. You got the instincts and the brain. Why would you drop everything to do something totally contrary to the norm? Did he train with the Marinoviches? yeah he finished with him yeah he was unbelievable yeah and they even rehabbed him through uh he had a knee surgery but marv got his hands on him at usc

and then i think they kind of broke off for a while and then he came back mid to end career i believe so but yeah that's on there too you can actually look up troy palomalu training with marinoviches and it's on it is that the adamantia yeah that was cool they were like holding the weight down that was a um they do it again and they're getting a little isometric mixed in there yeah and isometrics uh there is an isometric value to every plyometric movement i want people to know that but i found that actually and this this is just kind of my own research. I need to probably put this on pen and paper. I feel like we've gotten a better result in strength by training the degree points.

So we're still training the isometric. If you think we're just, we're stopping it on a dime at certain points. So if I'm quarter half fooling the move, I have to be responsible for stopping those in those degree points. So you stop at halfway. Yep. Stop at a quarter. Three quarter. You see what I mean?

Do you see that jump he just did? Rewind? No, I didn't see it. Yeah, this is like the kind of stuff I'm talking about, jumping down off of stuff. This is wild. Yeah. And you see on the toes? Clean landing.

That's pretty good. Yeah. I mean, if your body can handle that, it's almost like, what can't your body handle? So he's on the toes. You see that? So this guy knows something. I would want to do that. See that? All toes. He's not going to get hurt like that. You see, that's the thing.

It's like light. That's right. As soon as that heel touch, you're vulnerable. You know? And so look at his toes. See, this guy knows something. Boom, toes. I've never seen this. I'm just, you know. So who is this, Mark? This is Adam Archuleta, and this is, I think,

he's being trained by Jay Schroeder, who was a disciple of the— You see the toes? Now, where the Marinovich took it, they brought in the barefoot stuff. So I think that brings it to a whole other level. But that NFL guy was telling me about this is why he was really interested in me. Cause he starts, he's a safety and he started studying, uh, uh, studying archer lettuce program. He's like, man, you kind of doing archer lettuce stuff. And I felt like this was, like I said, we're a progression of these things, you know, and

what people don't understand is these things have to grow just like everything else. And it's lifting the same as it was 20 years ago. No, I don't remember ever doing a deadlift in high school. You know, in 2000. I don't remember ever doing a deadlift in high school. What do you think about the deadlift for athletes? Got the camera on? No.

I think it's a competitive lift. You know, I'm going to be a little biased. I hurt my back doing it pretty bad so how about trap bar do you think depending on how you use it yeah if here's the thing about the deadlift too your your back is actually pretty static in the position to the last 10 degrees or so so i would want with somebody who's a boxer or something and they're you know engaging down you're getting flipped upside down things like that i'd i'd rather use the gluten ham machine to build that because i can get all the way through those thoracic points all the way through the spine

all the way up round over come all the way back up you see what i mean and then i can take that and round it in a circle come back the other way up and down side to side i have video on that and uh those are things that you have to look at the entirety of what's happening on the field. Yeah. I think people might be confused why you're not like, oh, you know, the deadlift could be good to like build size. But I think that we're looking at sports and you're looking at sports through a different lens. Maybe we don't even need to build that much size, you know, there. And with what you're doing, I'd imagine because of these movements, I mean mean these movements are

really tapping into the fast twitch muscle fibers yeah which are more prone to hypertrophy in the first place so if somebody's really snapping on these movements they should be able to gain a little size anyway absolutely absolutely and they'll and they'll gain it differently so i'm not telling you that not being strong is not important that That's crap. It definitely has to be there, but I just think there's a different way. And if I want to keep a guy safe, I need to make sure he can project from every point. How do we take one squat? Let's just say squat is great. That's one movement.

What about everything else? You know what I mean? That's one movement, one position. What about squatting with your toes in? What about squatting on the toes? What about everything else? You know what I mean? Like, that's one movement, one position. What about squatting with your toes in? What about squatting on the toes? What about toes out? What about close range?

What about out range? What about quarter, half, and full range? What about one foot in front of the other split? Foot in split. Foot out split. You got to look at everything. Mm-hmm. You know?

And so we get too, like, we get too, in this culture, we get too tunnel vision. The squat. You know, Texas is, you know, the squat. If you can't squat. What strength coach is he channeling right now? Who is that guy? You know that old, did he, was it Wendler? Not Wendler.

It was, there's a strength coach on Instagram that. Oh, the guy wrote starting strength starting strength yeah i'm losing his name at the moment i had a dad come in he was like i'm just telling you somebody told me used to be with the chicago bears he said if he can't squat at least 400 he ain't got a shot rip it out i said i looked at him i said really that's all I said. Really? And walked off. Like, what? And his son's slow. Right. Right.

And that's where I have to start drawing a line, especially with the high-level guys. Because if they're going to go behind my back and do things, and then they go out and pull a hamstring, well, that's on me. You see? And they got to be all in. Everyone can think back to like either high school wrestling or football or some sport they played where they just got owned and completely

wrecked by the smallest guy on the team everyone can think back to that person that they knew like yeah why was that guy so strong it's probably because he had a good positioning he was probably fast and quick he'd light you up and you're in there in the gym lifting weights and he still lights you up you ever look at you ever look at the ligament base of some guys too like i don't necessarily look at the muscle anymore i start at the ligaments so if i see these thick that's what i'll learn look at your yeah look at your look at your achilles go look at most of the sprinters they may be skinny as i don't know what but that achilles taking over the whole leg you know the achilles is just unbelievable.

It looks abnormal. I started looking at that and I'm like, I'm going to get an analyst. I got to get somebody to start charting. If we don't start collecting our own data on this stuff, I've showed you a lot of stuff today. You guys are super smart. If we could all start collecting data, you know, because I need to be proven too.

I'm not telling everybody, I'm actually, go out and do your own due diligence, and look at some of the stuff we do, and try it out for yourself, and see if you feel a difference. But we got to start charting this stuff, you know? So somebody drops a full second in 100, that's not normal. Like, it needs to be some intense research done on that. You know? And that's where I'm kind of all over the place right now with running around,

but we got to get on that. Because this could change the scope of things. You know? I just think, what if that was both? Yeah. You know, running a 4-3 is starting to become easy you know what i mean that's so running a four three is starting to become easy because they know how to run the race now you see what i mean so it's it's really not a great uh i would say it's not it's showing you

something yeah but it's not the best application to say this guy's going to be good. You know what I mean? So look at this. They do a broad jump, right? So it's pretty much a similar application. Why don't they do a side broad jump? Yeah, make it a little tricky. Yeah, a side broad jump.

I think one of the better drills they do, like an NFL combine, is when they have the guy run across the field width-wise, and they just zing footballs at him. You ever see that? That's a good reactive drill. And some of those guys, they can move, they can turn their entire body, keeping their hips still running forward full speed, and they catch it to catch it to catch it. You're like, holy shit. Yeah, and not break stride. Not break stride. And stay on the line.

So they're looking at all those things. You know what I mean? If they start zigging off the line, then they have what's called a proprioception issue. So they don't know where they are in space. So they catch balls. They don't recognize the environment around them. They're not going to be very effective. So that's what that drill is about, right?

So even to go back a little bit to what I was talking about, the next move is usually going to be some type of lateral move once you catch a ball of some sort. What if my man has a foot deficiency on a side jump? Because I've seen that. Like, I don't want to play him on certain sides of the field if I know that. Or draft him. You know what I mean?

And then if I know that and I got them you know what I mean and then if I know that and I got dad on it and I'm an NFL coach well I know how I'm gonna try to manipulate him to get over there see we got to have dad on those things and um I feel like there's a lack in in certain things I think we're like I love that uh what were you talking about the thing that reads oh yeah we've been looking at that so I'm probably going to have that pretty soon I love that, what were you talking about, the thing that reads? Oh, yeah, Tendo. We've been looking at that, so I'm probably going to have that pretty soon. But still, we have to measure lateral force, rotational force. We've got to have objects for that, too.

Like in your sport, that's king. But look at where he's going all over the line. Just so smooth. That's smooth. So look at the line and watch some of these guys. they're right down the line they just swallow the ball too damn but he's slowing a little bit yeah you see that per catch this is this guy here smooth athlete yeah all over the place though yeah he he actually really smooth on field but that's he all over the place though. Oof. Yeah.

He actually really smooth on the field, but that's, you know, you just never know. Look how sloppy his feet are. His toe goes way up in the air before he hits the ground. What do you see when you see

butt kicking? When you see Michael Jordan, Randy Moss, Deion Sanders time yeah I'm sorry time yeah

time like Deion looks like he's floating it's just there's no effort behind it's just time you know and

look at that go back to that clip if you can that last one that look at that look at that compared to the other guy look at him and watch the next guy look how floppy the foot is

look at his feet look how much time he's taking that I think the next guy was pretty fast yeah that guy's feet were on the ground a little too long yep watch this that's a lot better chop more toes uh huh damn that's a lot better chop, yeah.

More toes. Damn. That's a lot. You see what I mean? It's just time. He had a lot of control. Yeah. It's cool.

I don't like that. It's cool. It's cool that this stuff can be taught. I think we just think like, oh, Jordan's Jordan and Randy Moss is Randy Moss. And maybe they kind of were. But it's cool that this is still a trainable thing. And obviously there's going to be, there's always a genetic component to everything. Yes.

Yes, I agree. But what's some of the freakiest stuff you've seen? Because you must, you know, you must be encountering some real mutant athletes at this point. Yeah, I've had a 270-pound repeat squat by two guys. Now, that was from a guy that was squatting 700 pounds. The guy did it twice. But he actually started like 25 pounds because I had to retrain his nervous system to react.

So it wasn't the absolute power. You're doing a jump squat? Yeah. With 275? With 275. It's way down in the absolute power just doing a jump squat yeah with 275 with 275 it's it's way down is it a stagger stance or is it like a straight up on the cat so oh you also have a coach pushing you down but i had an athlete go back to professional football and literally put one on his back after offseason because it's coming through his feet at that point so that changes the game you know what i mean that that totally see that's a version of it yeah yeah definitely look at the flick off the ground now

there's good weight back there he might have 120 and the machine weighs something i don't know exactly what and he got two coaches pushing into the eccentric but look how quick the reaction is in the foot is that machine is that a is that it's called a way a weighted machine or is it some other type of resistance? So there's weight we put in the back up. I see. So we put actual plates on there. So we're counting up the weight. The shoulder apparatus has weight too.

What I like about it though, you don't strain in your spine because the weight's on the back of the machine, right? But the hard part is when we add this eccentric in with two guys pulling you down, a guy pulling you down, and you're having to fight that force and get out of it so quick. So he can't even go up in his squat until those feet can react. That's the hard part.

So if you're going to squat 200, you got to be at 250 in the feet. So we do a lot of manipulation with calf raisers and ankle jumps on that machine. And that's stuff you can do here. I mean, you just got to manipulate the postures and you put weight on there and you move the crap out of it fast and just cut it, cut it, feed in, cut it. And you build that and you'll see that chain works together.

Gotcha. I want to see how we can do that here. I was actually curious. some of this guy's stuff our boy josh settled has sent this to us but he does a lot of stuff like this with different parts of his body where like he it's like he's throwing that and then he's catching it like you see what's going on here so what do you think about some of this stuff i don't think that's bad um if i said i can improve it so i like these not doing with a band I'm looking at everything here right so if I could get a guy back on that rail

to help load him back into that again that'll get even smoother so I don't think that's bad most people aren't bad they're not hitting the details you know what I mean so I have an eye for everything I have to train coaches and players now and so I can't make a lot of mistakes like I used to I used to make mistakes like I'm

like I've make I make mistakes you know I'm not perfect uh so some of my drills I post I look at them you send a drill hitter down like that wasn't what I wanted and man that's okay that's okay that's we we look at film and we assess when we get better I like that that's not that's okay. That's okay. We look at film and we assess and we get better. I like that. That's something I would think about incorporating. I could think about incorporating because as long as it backs the science. Yeah. He does some of that type of stuff with the hip too, like the hip coming out here and grabbing, pushing back that way. So, yeah.

Interesting. Okay. So, now I do drills like that. I'd go different position points and i'd get a weighted ball and we throw it into a wall a solid wall and i mean off the catch he'd go back in a position yeah change up the ranges so and i put him right through his pitching progression even down to the pronation so he'd take it pronated bring it back in reverse yeah and then go forward and do the same thing guys summer is here and it's time to get some new footwear.

I'm not talking about these flip flops suck. I used to love them, but they are messing with the way you walk and they're actually messing with your feet because every step you take in a flip flop shortens the big toe, which can have some long term ramifications. That's why we have been wearing our power sandals. And this is actually version two of our power sandal, which is live now at power project dot live. It is zero drop, has a German leather footbed, so it's comfortable as fuck, has a vibram sole, which is going to last you thousands of miles to walk in. You can run, you can hike, you can walk, you can lift in these sandals.

in these sandals. And because of the heel strap, it's going to stay connected to your foot so that when you run, which you can literally run in these sandals, or when you walk, every step is just like if you're walking barefoot. We love these things. And that's why we've partnered with Shama to make our version two, which is much cleaner than our version one. Both versions are on the powerproject.live website. So get your new summer footwear, the power sandals. Peace. Andrew, what did you think about some of what we did today? How did it feel for you and stuff like that? It was great, especially when you were doing the feet analysis part.

Because I know for a fact that I have some work to be doing down there. But you were able to kind of break down like, oh, your big toes doing okay. And then your middle toes are, they're fine. But then my pinky toes are like shut off. And then you said something earlier today about how like your pinky toes responsible for your balance. And my balance was all over the place on that board. Yeah. So this is a very selfish question, but how can somebody turn their pinkies back on because

i i mean for jiu-jitsu like i need balance so i would like to start working on that yeah um so i say simplest way man it's even just sitting there and moving your toes every day how this thing right okay it's funny because like the thing that i'm standing on right now yeah i can grab the different parts of it with different parts of my foot so like when i grab with the outside of my with i grab with my pinky i feel all of this down here start activating i'm doing this every single podcast just grabbing different parts of this thing with my foot i didn't know that yeah yeah so it's like that's why you're cheating on me over there man you're doing it too yeah we're smashing our feet compressing our feet i want some of that action uh that is

that's pretty cool it's poking poking out right here you can see i got one on my feet yeah oh you do yeah that's awesome i love that um it's the same with your hands kick your shoes off you've been you've been a baby right You've been a baby, right? You've been a baby your whole life? Yeah. Babies, what do they do? First thing they do? Oh, yeah.

Don't get no close-up on me, man. I ain't been to the... It's all right. So, you know, when you get a baby, the most inactive thing on the baby... This is great. There you go. No close-ups. There you go. No close-ups. There you go.

No, you're good. You're good. Yeah. Oh, yeah, baby. I'm buying. Yeah, so you get a baby and you get the inactivity. Oh, yeah. I'm sorry.

Yeah, sorry. We can push. There you go. Perfect. So you get a baby, right? And nothing's moving right. Right? And over time, the hands start first.

And why? Well, we're handing him everything, and you're putting shoes and socks on the feet right away, right? Maybe not in another country, but here, it's an American thing, right? So we take that same athlete or baby, and we start taking them and manipulating the toes. Let them pick up things with the toes. Let them get on the ground all the time. Quit worrying about them stepping on something outside. Get his behind out there in that hot sun on the grass where he's grabbing and manipulating, right?

Have him pick up things with his feet. If you're really trying to formulate an athlete, you got to look at everything. You know, some of these parents go and they, you know, they're trying to formulate an athlete, you got to look at everything. You know, some of these parents go and they, you know, they're trying to formulate athletes and the mindset has to be there first of all, but outside of that barrier, if you're just trying to put up, get a perfect environment, it's going to be from the foot. That's the only thing you don't react with your upper body without your feet doing something first, most of the time, right?

I don't swing until my foot hits the ground in baseball. I don't throw into my foot hits the ground in baseball. I don't throw until my foot hits the ground. I don't know about Jits so much, but I think that I can't project an angle until I get in a foot position. Can't hit a tennis ball. It's all from the foot. And we neglect it more than anything. So I'm not the foot guy.

I want to get that out. I'm not the foot guy. It's just the foundation. We're working for 15, 20 know, 15, 20 minutes. That's it. Every day though. And so there's, there's a plurality of things we do. The main thing people need to try to learn from me is how.

Because you can look at a drill all day, but I may do that drill once every two weeks. You don't know that it's on Instagram. You know, how it's so important because that's – you guys ask unbelievable questions. How long? How short? Where at? These are the keys. These are the principal keys.

And we don't get that through people's head. You're going to have a lot of confusion. You have a lot of athletes. They're very good kids. They just don't understand. How's the feet? Feet feel pretty good? I'm feeling some pain yeah in a good way good pain yeah i'm grabbing things though on that line like what you know athletes have to wear cleats for sport you know soccer players football players there have been some companies like code

footwear who've tried to make wide toe box cleats, but it's super expensive since they make it for each athlete's foot. What are your thoughts on the cleat? Is that something that you think over time needs to evolve or is the cleat necessarily, does it need to be sharp for those athletes to cut and move in fields? Yeah, it has a good one. And think about this,

the faster the sport, the smaller the cleat. Ever thought about that? The faster the sport, the smaller the cleat. Ever thought about that? The faster the sport, the smaller the cleat. Yeah. Right? So we have to look at that, where are you trying to get the advantage at? If I'm a receiver and I want to get the most advantage, I need something as close to a soccer cleat as possible.

Well, people will say, well, you're going to get hurt, right? Or you need the support. No, you don't. The ligament's more explosive than some cotton and the leather you know that ligament is strong as all the way it's been it's holding 240 pounds up yeah and so it's all in how you train it i tell my athletes don't ever come here with an ankle bracelet on you know or a knee brace like if you're hurt that's fine we'll work around that but your body needs to retrain itself to get back in position you know and i think we

we're always trying to put training wheels on something that's already perfect we just got to train it yeah i think it's pretty crazy that like a lot of people don't make any contact with the earth i mean it's a really interesting thing to think about like you you know you go from your home uh to putting on socks and shoes and then you get in your car, and then you go into an office and so on, and you come back home. But you've never made any contact with the earth, and I'm not really saying that I think that you have to, but I think it's just kind of insane not to do it at all unless you go, like, maybe someone goes to the beach. Yeah. Might be the last time they did that, you know? Yeah, you're right i went outside the other day and i had to take the trash and i rushed

out because i thought i heard the trash man coming barefooted man everything on the asphalt hurt oh yeah they just don't make no sense i'm getting in there like i'm gonna get in get barefooted because uh you start feeling that that's that's the problem you know you man the things we can do with our hands you think about that i just threw you out of nowhere let's go off the ground right man you can't take everybody and do that like on that turf you know with their feet yeah and that's crazy because we walk on them all day so like there's there's a definitely a formula there and that's that's i think it so, on a holistic side of things, I think it's so important just in general for health.

I think we all need to get outside more. You know, Texas is about 110 right now. So my wife go real early in the morning and real late at night. It's ridiculously hot this summer. But I try to go every evening and sit out on the porch and get my feet on the ground. You know, I can do more. But what else you got, Andrew? Yeah, that was my main thing.

And then also when we were doing the jumping, I noticed. So my the way my my feet are, if I'm just like walking without any thought, my my left foot will be straightish. My right wants to hang out to the right. So as we're but i'm when i'm conscious about it i can keep them straight and i i've been practicing it for a while so i'm getting better at it but when we were jumping i noticed right away my right knee started bugging it didn't like the impact of that sort of thing uh so like where does that stem from and like what can i do to help improve like the impact of like hurting up the

chain what was your dorsey when i tested that uh that's the one that we're going in yeah uh it was um it wasn't explosive but it was strong all the way through that's that's gonna be part of the problem okay yeah that's i'm not saying it's the whole problem that's gonna be a big part of it because that's your shock absorber so if it's too slow see he's getting away with it because he's a three like that's a potent move right so even though he's static he's too static he's getting away from things he's so strong in that position you were more like a two two and a half right and you're slow so the shock isn't going to radiate up your chain the same way right and who knows how strong his patellas are you know what i mean so it's gonna affect he can do it wrong and maybe he gets away with it and you

could do it wrong and you don't that's the that's the scary part about doing things like this so when i see something i don't like right away like a jump rope you know you might bother you a little bit you'll come back tomorrow but if i start getting on too high of a box too early and you see those knees concaving in i cut them right away like nope go back to the ropes we gotta we gotta retrain the positioning throughout the jump chain and so uh you feel something right away you you you stop and you taping is very good i would say that a lot of taping i do is not just to post it's uh a lot of taping i do is so that we have data or things that I can look at and see what's right and wrong cuz you miss a lot of things and when you guys are moving at split seconds every single day you know and so I had a track here

coming in you know I posted the video I wasn't supposed to post his mom's coming up the post and it was going viral it was like 5,000 hits in for in like eight hours 5,000 likes in eight hours. It was about to go nuclear. And I had to take it down. I was sick. But, dude, this guy was getting off the ground so fast. I mean, it's unbelievable.

When I went back and slowed it down, his heels hit the ground every time. So he's a top. He was literally, as a freshman, he ran 10 flat at Kentucky. Nasty. Yeah. And he's 10-5 now. Mm's 10 5 now see his mom ran him they flew him all the way down here to work with us and you know there was an there was an issue with him receiving in in tight quarters so when he gets down to meet the 200 meters last 50 he was beating uh the kid in georgia everybody talks about you know the white kid that's oh yeah yeah he was beating him by he beat him a couple times

actually but he was beating him in the meet and this and him and two other guys beat him 50 meters out he was i mean head and heels over off the turn well he doesn't relax well so when he doesn't relax well you don't receive well and so it goes all the way up the chain so the same thing he was doing on that box it it looks super explosive, just like he looked explosive in the first part of the race. Through the duration, it beats you up. So those guys are standing high on their toes, and they're creating more elastic potency throughout the ranges.

So they're hitting and getting stronger, like a kangaroo. You know, he's depreciating and getting slower because the range is too low. And I told him, if your heels were up one inch, you blow those guys up the water. You know? And so that's what, you know, it's the finite things like that that you have to look at. I looked at his race, heels on the ground. Yeah.

Wow. So the way you do one thing is the way you do everything. So then is it, like, as simple as saying, like, the repetition of that explosive movement is going to teach the explosiveness? Because I know for me personally, because my body's always trying to protect itself so like mentally i'm always have like a limiter on everything i do but some of the like the um when you're having me push off i had some pretty good pop there on your on your hands get it so i know i physically have it in me but it's just something I'm always cautious with.

So like on the mats, sometimes like I'll see a window open, but I'm like, I don't know if I'm going to make it. So I'm going to just whatever, like I'll pull guard or something. That's a learned behavior. Okay. So then just by repetition, I can kind of start learning how to build some explosiveness. Yes. Because you've been taught that slow and steady wins the race. Yes.

And then they throw you in jiu-jitsu and you get an opportunity and slow and steady doesn't win the race there. Opportunity wins the race. You see what I mean? And so how can you, every window is going to be different with different athletes. You know what I mean? You're not going to get the windows in high school wrestling that you get in professional. The windows tighten up. And so if you're not trained to to exemplify these changes

of speed uh you don't really you're you're kind of lost like when somebody faces a team and they just have not trained to that capacity to speed they're done you can see in the first quarter yeah they're they're done because everything falls apart from then they get tight and they just know that and then the brain starts speeding. That's where you're really in trouble. When it starts projecting things and making it faster than it really is. And it's not. It makes a baseball look that big, you know, because now tension's involved. So your windows of opportunity start to diminish along with your brain

because you feel like you can't get there. That's why it's very important for you in that sport to go in here and y'all push the limits on those things slowly. Smart. No 18 maybe even a 12 but you're going to get off that ground hot everything you do is hot hot hot push the limitation he was doing hey you were faster yesterday let me see if i could beat that you know on the ball work even on that you know what i mean because man you swinging your leg like that and changing the degree points and angles and you imagine when you get to a point you got a five pound weight on there and you're moving it that fast and somebody gets a free leg yeah somebody gets a grip on you and you just you know just gramby rolling on everybody yeah

and you don't think about um you know if you think about like um being uh like you were saying violent you know being violent with the movement If you think about being aggressive with the movement, I think that'll help a lot. But it does have to be over a period of time because you've got to be cautious just jumping into this stuff. Yeah, yeah. And even on my online system, it's a very progressional situation. The drills go very easy. And then, like, by, you know, week six, then you're getting a little more of the violent take chance, things like that. But if you don't build that foundation, like the stuff we're working on earlier today, the kettlebell stuff, the calf raises, which we didn't do, the towels, you want to make sure when I come back and test you, you can see that snap in the dorsiflexion.

You see the toes not having a restriction with those things. Those are telltale signs it's time to take a few chances. And you progress it. Be very smart. I have a question real quick. Do you think there's, so for example, you know,

we had that tip bar and we were doing that stuff fast. Yeah. Do you think after you do something fast, would there be a benefit in doing some, like slowing it down

and feeling that muscle work? Do you do any of that or is everything just fast, fast, fast? Like allowing yourself to feel that stretch, control the whole range. But first start with fast. I think there's a time and place for that. When they're first walking in a gym, let's be smart. Okay. You know, because I don't know this athlete.

And that'd be stupid for me to come on here like, yeah, we're going fast too like well that's stupid and it's not safe and it's i'd be pissed if it was my kid first day yeah um but through some evaluation things like that you have to start pushing limits in certain areas so jumping's probably the last thing i pushed pushed the button on right but i know i can get you on top of that six-inch box and have you budge your feet with anybody in the gym. You know what I mean? I had everybody do that today and then I start moving

certain guys around. Well, that's not a weak one, Drew. But I saw they were handling it. So you got to assess everything differently. When I had y'all on the 12, I didn't move you

because y'all weren't ready for that. Yeah. You see what I mean? And so that's, like I said again, that's kind of the coach's eye. You know, those are those things,

those, they're gray. the gray area that I go with my instincts sometimes, you know. And so I don't have a black and white science for that. I just know wrong and right. And if I'm seeing wrong, I'm not taking a chance. Have you seen a change in people's demeanor you know like with these aggressive movements have you seen them you know change quite a bit with almost their personality wow that's a good question i've never looked at it like that kind of walk in the chest is maybe up a little higher they feel a little better about themselves i never thought about like that i'm gonna be honest uh i'd like to say you know almost everybody has one of these elite guys. They're pretty happy guys. I didn't look at that, man. That's,

that's a good question. Wow. Yeah. I've, I've actually, I've listened to Tony, Tony Robbins once. He was talking about, uh, you know, just projecting differently, made people way more productive in their daily lives instead of hunching, you know, good projection. So it actually changed their physiology, changed who they were. It changed their outlook on themselves. And so with so many pasteurized things, I would think that there's something there. I think for myself, you know, like people watch my Instagram now

versus like what I was doing 10 years ago, heavy squats and different things like that. And they might think that I've maybe not put in a similar effort. Yeah. Because I'm like jogging and jogging is like a slower thing than doing like a max squat. It's not as intense. It might not look as aggressive. Maybe, you know, when I'm running, I'm not like yelling. Right.

I'm not making any noise i'm not like making any noise um because it's just not necessary and it's not even always necessary in lifting but a lot of times you do kind of you know when you do a max lift or you take a set all the way to the extreme you kind of end up making noises yeah almost almost without almost without uh even doing it. It's like involuntary to a certain extent. But for me, the effort's always there. So to me, it feels the same, but to people watching, it looks so much different. And I think an athlete, as you were mentioning,

you like to kind of see your athletes be kind of stone-faced during a lot of these exercises. What are some of the reasons for that? Why do you have the athletes have such a kind of these exercises. What are some of the reasons for that? Like, why do you have the athletes, you know, have such a kind of almost calm demeanor to this aggressive, violent style? I really believe that what we envision in sport is going to dictate a lot of what comes out.

So if – even with you guys today, right? You didn't do the ball work, Martin, right? No. Okay. We did the ball work today. Notice what your fingers, toes, these things started to project all of a sudden once you got on it because it was just a different environment. You know what I mean? My goal is not, that's going to come with time.

But what we need to work on is no matter what the environment is, because you don't know your opponent every week, no matter what the environment, we are going to have a sense of physiology that's going to create relaxation. My fingers, I'm not allowed to move them no matter what, no matter how violent, no matter how crazy. Can't move them. Toes can't scrunch up.

When I'm doing a drill, they have to stay smooth and relaxed. I create this. I create the person I am, but I'm still going to move violently, and I'm still going to be. And so it won't matter if I come in next time and I got five new Volgers I just created. It won't matter. That is who he is at that point.

And so that is super important in the longevity of uh building the athlete from the mind from the foot up you know if that guy can't relax he's just going to do things that are not not in his character the face also seems to honestly project how hard you feel something is it's like if you see somebody and they're doing a movement or they're doing something and their face is like, it's like you can also tell they're fucking, it's hard. When you see a guy that doesn't look like there's anything going on,

usually it also doesn't look like it's difficult for them to do. You look at LeBron. Huh? You look at LeBron now. Okay. What do you notice? He looks slow and nobody can stop him. Doesn't he?

He looks slow. I mean, he just— Yeah. I'm just like, how is he getting to the rim like he's 25 still? Yeah, yeah. He doesn't look any like—you remember LeBron in his prime. He's guarding guards. Dude, he's just getting to the rim.

I'm just like, this is—he's more relaxed. The game is slow to him. He didn't have to overproject. He knows just enough how much speed he needs to get to the rim. He's been playing the game so long. He's efficient. Yes. And so efficiency saves time.

Saves time. You don't have to be so out of control. And I think that's kind of what's kind of happened with Russell Westbrook. He was a very intense guy. But when you start slowing just a little bit, then all of that, you know, it doesn't create efficiency. LeBron has been relaxed throughout his period of time through the game. You know, that's usually what you see in basketball with the guys who last.

They're usually a lot more relaxed, you know. Cool. Where can people find you, Coach? All right. I've got a couple of places. So you can Instagram. That's where most of my content is or TikTok. They're on the same name. So it's going to be Power Plus. That's P-O-W-3-R-P-L-U-S. One word. And then the website is going to be the same spelling www.powerplus.com with that three in there. So those are going to be the best places to contact. My contact information is on there. The online program is on there as well,

eight-week online program. And it's on sale, right? Yeah, you just bought it. I made a believer out of him, man. What about you? No, but you need to go on there and I would say like you get free drills so you put your email in uh into that column that's on my ig on tiktok in the bio you click

that link when you go on there uh maybe we'll leave that link if you can but when we go on there um you'll get three free drills so you don't have to purchase anything you just need to leave your email go on there get the free three free drills you can check them out for a couple weeks before you decide to purchase. Or if you want to just go ahead after you like those and you want to purchase, you can purchase right away. But I think that that is a platform. The.15 video is a platform for I just don't see how if you're trying to get into athleticism, you wouldn't have. It's kind of like a lot of things with the go-to stuff.

You just got to have certain things in your archive. Yeah. And so if I'm sitting there teaching you about how to absorb the ground and you're going to have lifetime access to that, we got to really, you know, look at what we're investing in. Like you guys invest in yourselves.

Like it's, it's a beautiful thing. This gym is experience in general has been great. But I can tell you invest in not only your, your building, but yourselves. And, you know,

I got to take note from that. We talked a lot today, and the athlete does too. You know, a lot of people are just scared. You see people like LeBron, they spend a million dollars on their bodies. They don't have to. He's set. But he's going to spend a million on himself because, look, the longevity paid off. Yeah.

You were a teacher for 15 years. How did that help you in, in coaching? Yeah, I would say one thing is empathy. I think that's a component of coaching. Um, I'm not the same guy today as I was when I first started as a 27 year old, uh, rowdy, uh, athlete basically. Right. Um, and I think it's timing I think timing is big with teaching no one want to turn it up no one want to tone it down

no one want to stay in between if you don't have those things I think it's going to be really hard to be elite in any craft strength is never weakness weakness is never strength catch you guys later bye