Mark Bell's Power Project - Habits to Prevent Injuries when Training || MBPP Ep. 998

Episode Date: October 18, 2023

In episode 998, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about ways to mitigate injuries and how to reduce the frequency of injuries with simple applicable concepts.   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!   ➢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   ➢ 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://vuori.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

If you don't want to get injured, don't get out of bed in the morning. You're not going to prevent injury. Like if you start lifting in your knee or you start jiu-jitsu, you start something. Injuries will happen. This is why Stan Efferding had that rhino rant years ago about like, if you want to be healthy, don't participate in a sport. I don't think the gym has to cause you pain. You're going to get some soreness and stuff like that.

But like, it doesn't have to be so painful that your your body that it registers in your body as being like a negative control the controllables and that one of the major controllable things is what's your training like like how are you lifting the number one way to know that you're uh over trained in my opinion is it starts to negatively impact other aspects of your life especially your Power Project family, we've had some amazing guests on this podcast like Kurt Engel, Tom Segura, Andrew Hooperman, and we want to be able to have more amazing guests on this podcast and you can help it grow by leaving us a quick rating and review on Spotify and iTunes. If you're listening to the podcast, just go ahead and give us a review. Let us know how you dig it and help the podcast grow so we can keep growing with y'all

and bring you amazing information. Enjoy the show. Hey so uh you guys remember it wasn't too long ago we had the all-steroid olympics guy on the show and now we might have the all-steroid ufc squad going on does that mean it's just going back to the old days the u.s the old days ufc didn't test you right i don't think so no right yeah i know like pride fighting definitely didn't well they they encouraged i think they like encouraged you to take it yeah i think there was um iceman or maybe it was somebody else that was talking about how like they got drug tested so like they peed in a cup and like oh yeah when you're done just put it on that cart over there he's like uh the cart with all the other cups yeah yeah that's the one

like but none of them have labels how do you know it just put it over there yeah it's like your drug test is now over so they they did test yeah those guys were those guys were jacked like mark coleman and bob sap yeah yeah bob sap was, wasn't he like 400 pounds? He's massive. He's huge. You can pull a picture of Bob Sapp. Because Bob Sapp, he really is just humongous. Yeah, I think some of this came about, right, because of Conor McGregor? Yeah.

Let's play this video then. Okay. Yeah, play this clip. Let's go. We get audio here. There. How'd that go? Wasn't ready.

Nah, you're good. Thank the Lord, because roids are now legal in the UFC once again. So the UFC just announced that they're parting ways with USADA starting at the beginning of 2024, which means no more third-party testing for PEDs. And the UFC claims that their PED testing is now going to be fully in-house and by fully in-house it means they're going to do what's best for their profits which most likely means fighters are going to start looking like this again and it's great because under usada's incredibly inconsistent pd testing they had people like paulo casa testing clean throughout his career

while people like sean o'malley popped multiple times for peds so the ufc is finally going to become an equal playing ground where everybody has a chance to look like this. Don't put up my... And just like one of the greatest fighters of all time said about this, we're about to start seeing some super athletes in the UFC again. Thank the Lord. Interesting. Even playing field?

I don't think you can ever get one. No. Right? I mean, I don't think it'll ever be even. Where people grow up uh what people are exposed to i mean you know uh i've heard of some uh i can't remember which fighter it was but like uh he went to uh like a local uh a local like karate school which a lot of people go to but it happened to be like uh one of the places it was pat militich pat militich's

place it's like one of the first, it was Pat Miletic's place. It's like one of the first trainers and coaches of MMA. So there's all kind of unfair advantages, like to have that in your own neighborhood. Yeah. Or to have like a really proficient coach, obviously access to drugs and training methods. And it's like, I don't know where it all stops, but it'd be hard to have an even playing field. I don't even really know what that would mean. No.

It's like, again, and again, the athletes who have had, let's say, just more opportunities, okay, that's huge. But then the athletes who are already like really good athletes, the UFC, there's a spectrum. You know, there's Sean O'Malley, and all of them are elite level athletes if they're in the UFC, but there's a guy like Sean O'Malley. In the video, they had Usman, right? So as far as

physicality is concerned, Usman is just a much more physically gifted guy. Some people think he's on shit. Might be. Probably not. But if a guy like that gets access to everything, there's just going to be differences in people. Some people who

are hyper-responders to shit. Again, if I just say different shit than bodybuilders, but there're going to be some people who are hyper responders to shit and again if i just say different shit than bodybuilders but they're going to be some people who are just hyper responders and they just move far out of the pack and some people who certain shit just doesn't make a huge difference for yeah i've actually heard people say that uh sometimes trt is advised for people to have uh you know a damaged brain so uh maybe this could be like beneficial in some way but maybe this could lead to more damaged brains because now the guys are stronger and able to pound the of each other even more so i don't know yeah i was actually going to ask like in what

aspects could it protect fighters but i don't know like we've mentioned this before about like you know leveling up your character in a video game or something so someone like usman he's not really going to necessarily need to level up the strength side or the muscular side but he might be able to take something that helps like his cardio where he literally never gets tired and he already doesn't get tired but you know what i mean like imagine being able to go 110 for 100 of the fight so now the other person that you know maybe doesn't have as much musculature, I think I said that right, they might focus on that and then their cardio might come down. So, I mean, right. I guess it's who's going to have a better chemist, but it's still not going to be fair necessarily.

It'll probably make weight cuts a much easier process for some of these guys. Right? Yeah. Yeah, by having, I there's you might get access to some other stuff but hopefully they still i mean i wonder like are they just not going to test at all i doubt that that does i don't know if that makes sense um i think you would at least from a uh maybe public perspective you would want to at least i mean it was also bought by wwe or something like that too, right?

And I think those are publicly traded companies. And I think that if you're publicly traded like that, I think you've got to run your ship pretty cleanly, but I don't know. I could be way off. Let's remember, we're hearing that this started because Conor's coming back and he needed to have a six-month span in the testing pool of USADA where he had to test clean twice so that's apparently because you know that's not gonna happen right and they want to confide like

apparently like they're like okay i'm pretty big lately you gotta pull a picture of giga connor like giga connor with the big old chin is different and his his fucking neck and shit. He's just fucking jacked. It looked like he got surgery, but it was just chicken and rice and games in the gym. He could just be, I mean, he's always suppressed himself to make weight. And it could just be Natty. It could be rice and vertical diet. Let's play this game real quick, though. If, for example, there's no, they don't ban any type of drugs, do you think that's a net good for UFC,

or do you think it's going to be a net positive, or net negative? Doubt it, but I mean, oh, shit. I guess I would just say that it would be cool if there was some regulation on some drugs, like just allowing everything just to go nuts in terms of performance enhancement could be a huge mistake. I mean, there should be, you know, I don't have a great understanding of all these different things, but something like EPO,

from my understanding, EPO could kill you. I'm not saying that steroids can't kill you, but it appears that steroids are a slower burn if they do lead to an earlier death. That you can take a bottle of testosterone. It's not necessarily going to kill somebody. But maybe over 20, 30 years, maybe it can help – or maybe it can hurt your heart or be negative to the buildup of plaque in your heart and things like that. Maybe it can raise blood pressure and maybe over time it could get you. But it would suck, man, to see the fighters kind of playing Russian roulette with injecting this and injecting that because there's so many more things now than just steroids. So there's peptides.

Now we're hearing about gene therapy. We had Dr. Khan on recently. Check out that episode. Uh, the phallostatin, I think it was called. Um,

and then there's, uh, I want some of that. Yeah. There's all kinds of, there's all kinds of wild stuff that you can do. And I don't know if we know enough about any of that stuff just yet. And I would imagine if I was a young up and coming fighter and,

uh, I was, um, able to get into the UFC and I heard other guys in the locker room talking about, hey, I just signed this six-fight contract for one point whatever million or something. I would be like, oh, my God. I need to figure out how to get that. I need to level up. It's cool that I'm here, but I need to i need to figure out how to get that i need to level up like it's cool that i'm here but i need to like level up and uh i might be enticed to like just do whatever i thought i could i'm gonna you're gonna train as much as you can you're gonna try to recover as much as you can you're gonna buy you're gonna get a cold plunge take the highest dose of test possible you're gonna get red light therapy right and you And you're going to be like all in.

You're going to just, you're going to get the protein shakes and whatever else you need to get. You're going to have all those things set up. And it makes sense that you would probably risk taking these other drugs, not just because of the paycheck, but because of the crowd. You know, when you win a fight, that's gotta be amazing. I don't know what that would, you know, I don't know what, what's that like, uh, to be in front of an audience like that in a, in a fight, like where you, you know, you are both professional fighters and you beat the other guy. I mean, that's gotta be, that's gotta be nuts. Gotta be addicting in some sense. Oh yeah. On, on pay-per-view and shit but um that's yeah so like

with peptides and stuff i i don't know what was banned and what wasn't it seems like everything that well that was pretty beneficial kind of was banned but stuff like that if if that's no longer being tested for i don't even know if you can again i'm starting out very educated on on peptides but it just seems like there's a lot of things that fighters will be able to take that will help you know hopefully help them for the better not like oh this dude i don't hurt something took a shot of bpc and now he's fighting next week like that's gonna be bad but i think just to get their training in lines because like when there's a big fight and somebody has to pull out due to an injury um well if it's that serious you know peptides aren't going to fix it but like if if fighters can stay healthier longer and they can

train better i think that's going to be a huge win for everybody it's interesting that's nothing nothing's happened with bodybuilding you know it's interesting like what do you mean nothing's happened in terms of like there's been there's been kind of a lot of deaths recently, right? In the last, what, four or five years maybe? And no one's even like hinting at any sort of like regulation at all or just – Can't get rid of steroids and bodybuilding. Just fuck like a – I don't know, like a sounding board to like ask questions to or something. Like I don't know, something.

I do know these guys have, you know, coaches and stuff like that, but I don't know exactly how you would regulate it. I think, you know, once you kind of open up that box, there's no like closing it or trying to make it safer. But, you know, hopefully in the UFC, they could think of some sort of regulation or like, I don't know, you're getting stuff from a doctor you know i don't know you're you're using merrick health you know you're using like a company uh that's legitimate that provides you with a health care provider and they go over your blood work and stuff but i mean even that would get iffy because he could be like well they denied me this because my blood showed that but this other guy got this other you know what i mean and this can get i don't know the lines can get

blurred quick on that thing in bodybuilding that you just mentioned though we just came out with a supercut of uh i was talking to a few guests who managed to come off of peds and steroids right and the thing that you start to realize is like it's said a lot of times on the show is that if you start using whatever peds you started using to gain muscle there's a high like chance that you're just probably not going to come off bodybuilding inherently you know what i mean inherently you must be on something you if you're going to get that big if you're going to gain that much muscle and at that point all these people who love this sport are connected to that they're not gonna there's who's gonna fucking stop right no no they're not gonna you know i mean the people who like uh maybe they

need they they're they care about taking care of their long-term health maybe they'll slow things down but it's gonna be hard to get people who love the sport this much to really back off you know you have to have a good amount of perspective to do that i wonder why that i wonder why like the why no one seems to care like in a sport like bodybuilding or powerlifting strongman those are all sports that people openly take stuff in and it seems to work out okay it's's always been part of the culture, right? Yeah, it is part of the culture. I guess we have unfortunately had some early deaths,

but you have early deaths in other sports as well, and we don't always point to drugs, although that could have played a role. I guess any time a celebrity dies early, we kind of blame it on that. Even if there wasn't something happening, you kind we kind of blame it on that even if even if there wasn't something happening you kind of almost always assume it yeah i was gonna say like um it's you know bodybuilding to us is gigantic but it still is like pretty niche um the only thing i can kind of like make it similar to is um you know in the nfl everybody loves huge hits like that's kind of why a lot of people like watching but then CTE came around like you know like all those studies and all the obviously the uh unfortunate like

symptoms and stuff popped up and you think like oh well there's no way that you can have the NFL without hard hits but like they made a change you know and some people hate it some people very much dislike all the flags now but it's like like, well, hey, like this is happening and, you know, something needs to be done. So that's what I'm kind of getting at is like with bodybuilding and steroids, it's like, well, you can't have one without the other. It's like, well, maybe you can do something to like make it less. It's a really good point, Andrew, because it is in the case in like football. It seems chaotic, right? It seems like how can we – we're going to flag a guy every time a guy bumps his head into another guy? And they're like, yeah, let's do that.

Because people are getting hurt really bad and it's causing really horrible damage to people. And the sport in general just probably needs to be folded up and not played anymore to be quite honest. But they have – Could you you imagine someone will die playing football someone's gonna die playing football on the field oh yeah well fuck dude demar hamilton almost did yeah some people think he did yeah it's it's just brutal man but they have you know they have changed it and then because they changed it in the n, it had a domino effect downward into college and high school and stuff. And people learned how to tackle differently. I don't know.

There's probably more things that still need to happen in football, whether it's with technology or I don't know exactly what they'll do. But the concussion protocol seems like that's gone over pretty well. I think that people used to think pro wrestling was never going to be able to clean it clean up its act and uh vince mcmahon and wwe they they did do that i don't know if they still do but they did bring in like a wellness policy um i was there at the time i was around at the time and i remember everyone being like yo wellness policy like um you know like a wink wink obviously like they they kind of didn, like, you know, like a wink, wink. Obviously, like they kind of didn't care if you were able to like fly under the radar,

but they really didn't want anyone being like over the top. And they also wanted people to be healthy. And so they were checking people's blood work. They were taking more of the recreational drugs very seriously. They wiped all that out of there after the unfortunate Chris Benoit situation where he ended up – he probably had CTE as well. But the report came out that he had steroids were found in his home, and he unfortunately killed his family and then killed himself.

I mean it's just a really wild uh situation but obviously other drugs were at play as well he you know did a lot of painkillers and other too and they were able to you know wwe was able to make it work in a different way you know i know the ufc is like they might be kind of opening up the floodgates so i wonder if the ufc will have you know are they going to test for like painkillers and cocaine and some of these things, peptides, some of these things that you can like, you can get addicted to testosterone and stuff like that too. But it's not to the same degree as you would get addicted to cocaine or crack or something like that. So it'd be interesting to see what they're going to, what they're going to do. It'd be wild if they had like a crack man i love crack yeah we need we need some crack

episode 1000 i'm down uh it would be crazy if they had like an allotment too they were like okay you have one ped for performance enhancing you can have one party drug in your system and then you could have a downer while you're in there, too. But outside of that, you guys can't do any more. Just to make sure you guys are staying safe. Here's how little I know. I don't even know what crack is. Crack is like a form of cocaine, right? I don't know if it's... Is it a form of cocaine?

It's a very cheap, affordable version of it. That's why it's really bad to smoke crack, but cocaine is kind of okay. Yeah, you've seen crack pipes in movies, though, right? I have. You know, with the glass. Yeah, right now, right here. You can also inject crack.

That's got to feel good. Or is that crystal? No, that's crystal. I'm thinking of crystal meth. Heroin. You can inject meth. Oh, okay, sorry, yeah. Wait.

I'm not sure no they are different again crystal meth crystal meth is cheap okay now look this up real quick I don't want to

what Andrew help us out I don't want to learn more about bad things god golly this is a family show let's get back to talking

about steroids yeah how many of these guys can be on crystal meth and just turn into fucking zombies oh my gosh talk about a ped like the guy's just punching himself on the chin being like hey bring it on you're spitting teeth at him yeah oh my god all right can you inject meth you know what's hilarious the first thing that comes up is no

the first thing that pops up on screen is help is available speak with someone today and there's a hotline number caller you're on the line yeah yeah you can shoot it you can shoot it oh god that's awesome though so so you when the uf UFC started, when there was kind of like literally no rules, no weight classes, no nothing, it was super exciting. And then as it grew, it got super popular. And then they wanted to, quote, legitimize it. It got banned in some states and stuff. Yeah, they have it in Colorado and Alabama.

And then they would have to do like they would have like a big event in wherever, California. And then last, like the night before they'd be like oh shit we can't do it there we have to do it in like kentucky or some shit like that but um when they wanted to quote legitimize it they started drug testing and then it got even more popular do you guys think that it is popular enough to where like the quote legitimize side of it even matters anymore do you think people just like no fuck it like i love the ufc let's watch some people fight yeah yeah i don't think that i don't think it matters in terms of its popularity i don't think it's gonna hurt it not at all yeah i don't i mean it might

might help it in some way i don't know like having the guys be more freaky or something like that it might do you think it might it might uh draw more people towards it uh companies like espn and all that stuff will still run yeah that's interesting and i think that's why they you know they did have to kind of uh get their act together but they're currently like i'd imagine all these things that were thought of were thought of in collaboration with Disney, AKA ESPN. You know, like I'm sure that these things were probably all like thought. I mean, I don't think you can just, I mean, it seems like Dana White steers the ship,

but like, I don't know if he can totally just make decisions without being considerate of other, other situations they have going on. Power Project family. If you're trying to increase your 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 eight sleep 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 can 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 eightsleep.com slash PowerProject, and you guys will automatically receive $150 off of your order. Again, 8sleep.com slash PowerProject. Links to them down in the description as well as the podcast show notes. It'll be interesting seeing like, because, you know, okay, in terms of the fitness industry, you've got a bunch of young teenagers using fucking tests and peptides and shit because the older, bigger guys do, right?

And it's super talked about in jiu-jitsu you got guys like you know young mika valval getting you know pop for something in his system he's a really good grappler along with young grapplers starting like just take shit because they feel that it's the only way that they'll be able to get better or compete against older grapplers so one thing i'm curious is about like young guys who are interested in mma young young mixed martial artists right who are doing these different things. And if there's no banning of anything and you're trying to get to the UFC, well, why not just fuck around and find out? See if you can bring out some clips of Vitor Belfort in UFC 5 or 6 or whatever, like early Vitor Belfort.

He just came in and just killed everybody. He just like came in and smoked everybody. I think one of the greatest things that ever happened, I mean, it's kind of clear. One of the greatest things that ever happened to MMA is jujitsu. And the reason why I say that is like, I think it made the sport so much safer. I remember, you know, being a fan of the, and then people were like, you like that? You like cage fighting? That sport's gross, or it's disgusting, or it's too barbaric.

People get knocked out and everything. There you go. He just went in. He was just jacked as fuck, and he just came in and just smashed everybody. He beat Tank Abbott. I remember when he went. It was amazing with Tank Abbott. I think that's the other fat guy that he beat uh tank abbott i remember when he he went uh it was amazing with tank abbott i think oh that's the other fat guy that he beat that's in the same night though i think but yeah he just came in there he is against tank abbott holy shit no nobody could even hurt tank

abbott but look at this shit unbelievable and then uh uber ream when he was oh yeah when he was yacked but jujitsu um it made i think jujitsu made the ufc a sport it turned it into like a real sport to where obviously there's a sport of uh you know hand-to-hand combat and there but it seems more barbaric it seems almost even though it's not luck, you have to be a really talented striker and you have to know how to move out of the way of punches and so on. It just looks different. If you tune in and people are punching the shit out of each other, it looks way different than when they start to entangle each other and they start to wrestle. You're not as sure, if you're not familiar with that, of even what's going on at first.

So I think jiu-jitsu is one of the things that made the UFC a lot safer, and it's something that has probably conserved the brain of a lot of these fighters over the years because they can clinch and get together. They are talking about like doing a lot of stuff with Muay Thai fighting. I heard more recently Rogan and some other guys talking about trying to make that more popular here in the u.s some way time yeah i mean if you guys ever watch any of those fights they're fuck dude they're so action-packed but i don't know why it hasn't caught on here yeah it's not part of our culture i don't think jujitsu and grappling though in

general like people becoming better wrestlers right it? It makes a very big difference. But, you know, jiu-jitsu doesn't work, man. Yeah, just stand up. Do you have that video in the text thread you could pull up? The just stand up one? Jiu-jitsu doesn't work, yeah, the shorter one. Yeah, let me find it. It would have been great if he just, like, went against someone that was doing it for a couple years.

You know what I mean? This was good. A lot of jiu-jitsu people were really angry because one of those things is, like, some people, and, you know, we'll play it good a lot of jujitsu people were really angry because uh one of those things is like some people and you know we'll play it

I won't spoil it let's just fast forward here until the video pops up on screen man we talk a lot where the fuck is it okay

that went too far it is uh it is interesting though with jujitsu how you know so much of it is on the ground. It's fascinating to me that, again, sometimes people come into it with a grappling background. It's just way different because a wrestler or something like that, they're used to standing up.

That's the way every match that they have starts. They start standing up. They have to have this ability to take the guy down. It's part of how they get points. It's part of how they get their offense going. But in Jiu-Jitsu, some guys can just kind of go on their back and

defend themselves. But if you're not going to participate like this guy did, it might look quite different. Today, I'm entering a Brazilian Jiu-jitsu tournament to prove that it doesn't work. They say 90% of fights end up on the ground. But 100% starts standing up. And that's where we want the fight to end. Yet there's a whole martial art dedicated to this worst case scenario.

That's like my karate class practicing how to get knocked out. I think Brazilian jiu-jitsu only works if you play along with it and to prove my point I'm gonna enter a tournament on the street and simply stand up. It's finally time to see if Brazilian Jiu Jitsu works when you don't play along. All I want to do is push his hands away. That's when he does something I never imagined. He just lies down and tries to pull me on top of him. But of course it doesn't work, because I just stand up.

That's when the referee suddenly stops the action. He tells me that I'm not allowed to disengage. And if I don't start grappling, I'm going to get disqualified. In a wrestling match, if you just don't engage, you'll get disqualified. I doubt this is what the ancient samurai warriors had in mind when they invented jiu-jitsu. This was not part of the plan, so I have to find a way to win how long is this video it's almost over so i try to break it but the referee tells me i'm not today with uh something like wrestling i mean you would be forced to participate right because the guy would

just take you down probably i mean within wrestling matches i'm not sure how the point system works but like if you choose not to engage yeah a good wrestler is going to get taken down yeah just like here like this guy he went into a white belt tournament with guys who like even if somebody pulls guard an inexperienced guard puller can just have their grips broken and yeah you can disengage but someone who knows what they're doing and they they like if they take you down or they pull on you you're not just gonna be able to get off of them super easy yeah i don't think the guy proved that jujitsu doesn't work he did win the tournament though yeah he he did he did prove that uh you know that you can disengage and like not participate

and maybe get a point and win so he won i think think he won that tournament yeah he ended up winning that tournament he had like two or three matches and he won the tournament yeah that sucks but he ended up like he ended up actually having to like engage right so but and he's i think he's like a black bone karate or a taekwondo or something okay he's a martial artist right that makes me feel a little bit better just uh new at jujitsu yeah because like my first match that's kind of what it was like i couldn't take him down and he wasn't going down and we just kind of sat there for a while until i made a mistake and so with experience i would have been able to i don't know pull guard better or something but in that moment i was like i don't know what to do

we're not doing the thing that the sport's supposed to do which is get to the ground neither one of us wanted to go down that's the thing about some of this fighting stuff. Like there's a, like he mentioned, there is like an agreement, right? Like we're going to engage in this, right?

It's like, it's a sport, but fighting outside is much different. It's much different. Yeah. Well, I think having any, any knowledge of combat whatsoever uh can help put

you at an advantage um and obviously like the other you never know what you're dealing with that's an interesting thing about fighting is like you don't know who you're messing with like so imagine if that guy tried that against like josh setledge even if josh setledge was a white belt i mean he would just thrash that guy give me that leg give me those hips and then he has your back yeah and then you're done and a wrestler those fuckers they don't give up they don't they don't go for a double leg then it turns them a single leg and they're like you're gonna gnaw your leg off at some point they're gonna get get your leg yeah eric was telling me about their practice that they are having recently because they have

a competition coming up so eric here in uh at slingshot and he was saying like they were going like 30 minute rounds what and then they would break and then they'd do another 30 like i was like dude and he's just like yep we just keep going i'm like i was like man five minute round for me is about all i can handle what do you get like a minute break in between or something something like that yeah um and what uh that's what you get, like a minute break in between or something? Something like that, yeah. And what? Jiu-jitsu. Oh, jiu-jitsu. Sorry, no, that's way different. Oh, you're talking about like in training?

No, in jiu-jitsu, like how long does it go? Oh, it ranges, but like black belts go for 10 minutes, brown belts go for 7, I think white belts it's usually 5 minute rounds. It's just like because like it can is there ever a time where they just don't have a time limit well that those are usually super fights so those are usually set up fights where it's like or it's yeah usually super fights

between two people and there's like a no time limit until somebody submits the other person yeah because i remember some of the early ufc uh they uh i think think, Hoyce Gracie went like an hour with one of the guys or whatever. I forget which guy it was, but Hoyce and his team, they were like pissed because they're like, we don't want a time limit.

You know, like sometimes that's how long it takes. It's like Oleg Tektarov or somebody like that from back in the day yeah what a great name right i remember rogan talking about like how he didn't want time and he didn't want the cage yeah like playing like a football yeah kind of thing yeah like all right because he just wants like as real as possible like well oh tough by the way guys click

the link for the discord below join that discord discord because there's stuff going on in there and for some reason it's not working on my phone right now but let us know what you think about the drugs in the ufc like is it is this is this overall going to be a good thing for the sport or is it going to backfire i mean just trying to think of like i'm trying to think of the impact on other sports but it it's hard to tell because, like, kind of at this point, it looks like the NFL has given up. It doesn't look like they really care anymore. I don't know if they still test, but it seems like... Wait, really?

It just seems like there's not a lot of pressure on them. It just seems like, I don't know. And just the athletes, I don't know. I could be just talking out my ass. They could be freaky athletes, but... Yeah. I guess saying as much as you can um what was like in college like i know it wasn't like a crazy big school or anything but i mean what was like what was it like in the locker room back then in college football yeah i knew a lot of guys that took stuff. So I don't, yeah, I don't, I don't know. I don't think, I just think like,

uh, I mean, I don't know what's going on with the NFL, but the athletes are so lean too, on top of being like big and fucking athletic. It's just, it's, it's,

it's incredible. I mean, they could, they could be, obviously they could be natural, but I, I think that, I think again, performance enhancement has been moving so fast But I think that, again, performance enhancement has been moving so fast

that I think that it's kind of hard to keep up with in some sense. And so I think there's probably been a lot of stuff in the last, let's say, five years or so that's come along. And if the public doesn't really know much about it, then the NFL is probably like, well, what do we care about it? That's true. But, you know, I mean, that's the thing about the NFL. I don't think it's talked about that much.

So I don't think – I don't know how much it's affecting, like, youth sports. Right. Probably college sports a bit, but it's just like, again, big, strong athletes hitting each other. And then this guy. Oh, my God. I just saw this the other day. did you see this i know all about this yeah i i let this run real quick just show how strong and long these nfl athletes strong and long very good it's nigerian makes sense look at that ferocious acceleration his legs are cycling through in a million miles an hour if you guys are listening

watch me comes up did his shit rip because he hit the ground or did it happen beforehand like what's going on apparently he was saying that like he wanted everyone was wearing these longer spats so he wanted to wear shorter ones not realizing that what he was wearing were actually boxers. So it's like, and then when he was running, he was like, yeah, I felt it starting to hit my leg. I was like, oh no, it's out. So that's why he dove. He dove because his dick and balls popped out.

Oh, like he fell kind of on purpose. He fell on purpose so his dick wouldn't be televised, but it still was. It got televised even worse or even better depending on how you look at it he drew more attention to it yeah yeah i thought when he fell like and he slid forward that like his shorts kind of came down and i thought that's what his dick was already out damn i saw the kelsey brothers were interviewing him on their podcast about it and the one brother was like uh he talked about how it like flopped out the guy that was running he talked about it he's like he's like it's got to be like a certain size to even flop he's like congratulations he's like that's so good good on you man he's like that's awesome flopped out hit

his leg like yo nigerian though good for him man of the culture damn i'm just imagining if he was congolese now that'd be this wouldese. No, that'd be different. This would be a different podcast. That'd be different. A whole different story altogether. Yeah. What do you guys think of the video of Lane Norton? He was talking about injuries recently, talking about kind of listing off a bunch of injuries that he had. And I think it's a really fascinating topic on whether any of us think injuries are like totally preventable or if you can try to skirt past them in some way. Yeah. You know, we can play some of that video. Injuries, I don't think

you're not going to prevent injury. Like if you start lifting in your knee or you start jiu-jitsu, you start something. Injuries will happen. I think, though, you can prevent how severe these injuries are. In Lane's video, he mentioned some of the biggest points in terms of injury, which are like sleep and doing sports-specific movement before the sport. But also, it's like, how good do you move? Not just for the sport, but outside of it. Because powerlifting, you're limited in terms of the movements you have to do. But i think if you had a bit better movement ability along with what you're doing in terms of training you probably wouldn't get injured as often or as much right i think uh you know training

can help build a lot of resilience so you know through some running you can build some resilience in your legs and your calves and your Achilles and stuff like that. But if you start taking running to more extreme levels and you start to try to get PRs all the time or you enter in a track race or something like that or you get into a sport, this is why Stan Efferding had that rhino rant years ago about like, if you want to be healthy, don't participate in a sport or don't compete in a sport is what he said. And so the participation is one thing, but competing is another.

So if you're powerlifting, like that's powerlifting is awesome. And utilizing the principles of powerlifting, amazing. Utilizing the principles of bodybuilding, amazing uh but when i think about like just utilizing the principles and just kind of doing it more for fun i'm thinking like oh cool i'll just kind of hang out in the 70 80 percent range and i don't have to really somebody asks hey how much do you bench like i don't know because uh i've never done anything less than like six reps. Yeah. You know, but I do the power lifting movements. And I think that that would be a safe way, a safe bet, a safe way to go about doing things.

But a lot of times we get into a sport and then you start saying, well, I wonder what it's like to roll with that guy who's got a brown belt. I wonder what it's like to, you know, get under 600 pounds, 700 pounds. And sometimes you're not in position. And then a lot of times I would say a pretty large percentage of the time, maybe it's like 50, 50, but a large percentage of the time, you kind of know, you know, what's going on. You know know that there's a little something going on and you still go to pick up that weight and now it just verifies what a dumbass you are and you're like, shit. Like I kind of knew something was bugging me.

I mean, I knew I was susceptible to pec tears. My shoulders were really rolled forward, you know, and I tore my pec several times. I would get like a strain here and there and I was like, like yeah this is a small tweak you know yeah take a week off a week off for like a slightly torn something or other right i don't even get it checked out oh it kind of turned oh look it turned purple and i'd show everybody you know i'd show people and they were like ah that's not that that's not that purple

like oh yeah so it's a little discolored and then the bicep would be discolored and like, just wait till the color goes away. It's stage one only. You're fine. Yeah. And then, you know, I don't know, two weeks later, you start lifting heavy again. You're like, I don't really feel anything, even though you feel something. You kind of lie to yourself about it and you continue onward. And then here you go.

You end up with. And luckily for me, I never ended up with like a full on like like blowout like an avulsion where it we're all the way off and just and you got you have to get a surgery and stuff like that so luckily for me that never happened but i think sometimes in the back of your head you know that something's going on it's not right yeah do you know at like what point in the video you want me to pull up just start from the beginning and just play like a the first, minute 10 of it. Power Project Family, we talk about beef and meat all the time on the podcast. That's why we partnered with Certified Piedmontese Beef.

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two-day shipping again cpbeef.com links to them down in the description as well as the podcast show notes fuck yeah i have a question for you from what he says actually said i get a lot of questions asking about how i recovered from my injuries what I do now to prevent injuries. Now, before I get started, I want to point out there is nothing you can do to prevent an injury, but you can reduce your risk of an injury. However, if you train hard enough, long enough, the likelihood is you will get injured at some point.

That is how this works. And a lot of people struggle with the concept of risk reduction versus prevention. If you don't want to get injured, don't get out of bed in the morning, but then you're going to be an immobile sloth and you'll be in pain anyway. So you might as well be in pain from stuff you do at the gym that improves your life overall. Let's talk about the- Possible. What do you guys think of that specific statement right there? You might as well just be in pain doing the stuff you love at the gym versus no pain at all. It's an interesting little statement, right? Because I know I'm maybe taking it a little deeper than it is,

but I don't think the gym has to cause you pain, even if you love it. I don't know. I think you can look at that a couple different ways. You watch Lane Norton work out and he goes nuts. He does. He goes all in. He gets hyped up. He gets fired up.

And he does things very specifically and he does things with a lot of precision. Yes. And I think that that's the way a lot of people envision workouts, and that's what a lot of people are attracted to. They like to, like, go all in like that. But I don't think you necessarily have to. And I do think that training is going to cause you, like, discomfort and some pain. You're going to get some soreness and stuff like that. But like it doesn't have to be so painful that your body – that it registers in your body as being like a negative interpretation, a negative stressor on the body.

Like you trained so hard it messed up your nervous system and messes up your sleep and negatively impacts your life. Can't get up and down the stairs and stuff like that after a hard squat session so um i think that you are going to end up with some pain from your training but i think you should figure out a way to train with uh some comfort and stuff too like i i'm trying to think of like my workouts now pussify your training yeah i think you should be a pussy i think you should spread the fatigue of your of your training out to a point, spread it out. Spread it out. But yeah, definitely spread that fatigue out. Yeah, of course. Spread it out so you're not getting as fucked up on one particular day. I mean, he's still competing in powerlifting,

so there's some different shit going on with him. But I think for the most part for myself on my day-to-day, even though I'm still working on my mobility and still making that better over time, I don't move around as slow and as stiff as I used to because I used to put myself through more. But over the years, I've learned that moving around and walking around like that, in my opinion, is a, it's a, it's like a signal to the brain that you are getting older. Yeah. And I think you need to be kind of careful with how much of that you do, how much of like, you know, waking up and you're kind of crouched over and you're like, Oh, you know, it's just, you got to kind of like lean on everything and everything

kind of hurts. It's okay to get there here and there. But I think you have to do your best to work yourself away from a lot of that shit. Because I don't think that's a good spot to be. And I've noticed for myself, just getting up and just using the bathroom in the middle of the night and stuff like that. I'm like, why am I like, what am I doing? Like, I'm not in that much pain. Like, I used to be in pain. So it all registered at all would just sit there. And I thought that I needed to like walk a particular

way or whatever. And some days I get up and my calves and my feet and stuff, they kind of hurt. But I'm like, let me just, let me just get up and just walk kind of more normal. And that's a good indicator to me on like how much training i'm doing am i taking it a little bit too far um you know what has the previous couple days looked like and what's today going to look like you know if i'm getting up and i'm super stiff and not feeling great then uh it's going to be a much harder and much rougher day and maybe a much rougher week yeah play a little more i want to say one more thing quick is that um what he said in the beginning i think is a belief as well like he said that injuries uh he doesn't believe that injuries

are like uh preventable there's really nothing you can do to reduce risk of injury and so i would just there might be science there might be whatever i would just say that's a belief and you you don't you can choose not to believe that i think there's also just a big semantics thing i think because that he's saying you cannot prevent an injury you can prevent uh um the risk of getting injured but an injury will happen because like again it's just saying that you will always prevent injury i think that's what they have a problem with you know just because you don't have to get injured you don't have to no you don't have to But it's just saying that you will always prevent injury, I think that's what they have a problem with. But you don't have to get injured. You don't have to.

No, you don't have to. I don't think O'Hearn's ever been injured, but maybe he's making it up. I don't know. So now it depends on the grade, right? O'Hearn's gotten little things here and there. Would we call that an injury or is that just a little niggle? So I think that's why they hate people saying that. But I'm still going to say that you can prevent injury.

I'd rather go that route myself. Yeah. I'm still going to say that. I've gone through two herniated discs in my lumbar spine, two bulge discs in my lumbar spine,

two herniated discs in my cervical spine, a fully torn right pectoral that required surgery in 2008, a partially torn right pectoral that required surgery in 2008, a partially torn left pectoral, partially torn left adductor, partial muscle tears in both of my hips. And yet, a few weeks ago,

I squatted over 600 pounds and deadlifted over 700 pounds. How is this possible? Any one of those things, people would say, well, that's a career-ending injury. Well, we know that the human body is actually quite resilient, and I have learned so

much about injuries and pain. And one of the things I learned is there is a lot of dogma when it comes to injury risk reduction. Mark, I have a question for you. Um, looking, you know, obviously having paddled for many years now being now doing other things and learning more because Lane will go on to say I don't know if we can watch some of it but sleep, dynamic stretching so not static but dynamic stretching and doing sport specific movements

that will get you ready for what you're about to do so warming up well for your heavy sets and doing the movements within your sport but do you think that there's anything else that a powerlifter should be considering, you know, to help them reduce their risk of getting some of the common powerlifting injuries, some being spinal, shoulder, pec, et cetera? What are some things you think they should think about?

I think specifically for powerlifting, I think people should be really conscious of just what their training has looked like previously. How hard are they training? How often are they going heavy? I think when I even think of warm-up and the amount of time it takes someone to warm up and the amount of foam rolling and all the different things that people need to get themselves ready for a session, I always felt that that was just like, this guy doesn't know how to train. Now that probably wasn't a great perspective because people are doing different things at different times and foam rolling and all that kind of stuff. If you think something helps you,

then I think you should utilize it. However, I don't think you should need a lot to get yourself ready for a particular workout. And I think that when you do, like the more stuff that you need, the more pre-workout that you need, the more warm-up that you need, the more like if this doesn't happen and that doesn't happen and that doesn't happen and if I don't have this bar and this particular rack and all these scenarios and this particular music on if I don't have everything set up just right then I can't I can't do the lift properly I think a lot of that sometimes just has to do with somebody like overdoing it over training a good sign that you're over training and and I'm not somebody who is a fan of like promoting for people to back way off on stuff because I I love the enthusiasm I love when people are fired up but just because you're fired up and enthusiastic doesn't mean that you can't use your brain and it doesn't mean that you can't lift within your means and so I think that for the most part if you do a lot of the lifting within

your means you're going to feel good you're going to be able to make progress consistently for a really long time and the only things that can take you out are the things that you just have blind spots on. There could be some stuff that you're just not like, you didn't know you're going to get a slight tear in your knee with 405 on a squat when you can squat 600. Like you just, you didn't, you did everything you like. If you were to describe that to somebody else, just a regular person or even a doctor. And you say, I got hurt doing this, they would be like, oh, that's odd. You shouldn't have gotten hurt. Like, sound like you did everything that you should have done.

So there are things sometimes that just kind of creep up on you that you don't have control over, but control the controllables. And one of the major controllable things is what's your training like? Like, how are you lifting? And so for each individual, they have to really pay a lot of attention about their training. And the number one way to know that you're overtrained, in my opinion, is it starts to negatively impact other aspects of your life, especially your sleep. But just like weird stuff might happen, like you're fumbly, like you spill your protein shake in the morning. Just like weird shit where you're like, man, today just sucks. If today sucks and you keep like messing, like, I don't know, dropping stuff and just

you're not clear, you kind of just you feel like you have like an extra backpack on. That's an extra, you know, 40 pounds or something like that. This probably means you're overdoing it somewhere. And a little bit of rest is going to help launch you forward and help you to prevent some of these injuries. Okay. TRT, it's a popular topic. A lot of guys are hopping on it. It's something that we've talked about a lot. And you might think you're a candidate, but how would you know if you haven't got your blood work done and you don't know where your markers are? That's why we've partnered with Merrick Health owned by Derek from More Plates, More Dates. And the cool thing about Merrick is you'll get your blood work

done and you'll also have a patient care coordinator that can help you analyze your blood work, analyze your testosterone, all these other markers to help you actually figure out if you're someone who needs TRT, because there could be things that you could be doing nutritionally with supplements or even with your lifestyle that can boost your testosterone to the levels that they should actually be at. Andrew, how can they get their hands on it? Yes, that's over at MerrickHealth.com slash PowerProject. And at checkout, enter promo code PowerProject to save 10% off the PowerProject panel, the checkup panel, or any individual lab that you select. Again, that's at MerrickHealth.com slash PowerProject. Promo code PowerProject at checkout. Links in the description as well as panel or any individual lab that you select again that's at merrickhealth.com power project promo

code power project at checkout links in the description as well as the podcast show notes um i'm curious about this mark when it comes to power lifters now do you think it would be necessary for them to address movements outside of their sport as in like obviously everyone does accessory movements but all the accessory movements are typically done. All neutral spine, sagittal plane, and everything is like that. Do you think lifters should think about addressing other planes of movement? Because that's a hole that I notice within just, like, the way everybody lifts that is a focus lifter. You know, if you're a bodybuilder or a power lifterter everything's in the sagittal plane and the spine's always neutral do you think it's beneficial to address those others or do you think

it's like because some people would look at that as a waste of time since in my sport that's not where i get but i personally think that that's something that if you can build resilience in those areas you can pro you probably won't have as much dysfunction in the way you're getting injured yeah you you do like in powerlifting I think what a lot of guys are after is they're after like mastery you know they're trying to master a lift they're trying to be like as precise with the lift as they possibly can yeah and I think in a lot of cases you can get there but it again it doesn't just because you're trying to master a lift and a particular movement doesn't mean that you can't do your due diligence in other areas.

So just because you're really trying to perfect your squat doesn't mean you can't entertain the idea of trying some Nordics or trying to improve your strength on something like a glute ham raise. When I think about people using variation of movements, it's a really interesting topic. I would say that variation of movement in some cases can make you stronger. In some cases, it can make you better. But there's so much little tiny nuances as you get to the tippy, tippy top of some things. Just thinking about the way that someone would throw something like a like a pitcher or something like that um there's some pitchers right now they're just absolutely wild i i am so fascinated i never even really

liked baseball but i'll watch i'll watch tons of this stuff on like instagram because i'm fascinated by the way that people move and and how much force they're able to put into stuff. But I was watching something the other day and it was basically talking about how maybe some of these athletes should use some different patterns when they're throwing. And I don't disagree with that. It'd be great for like warmups. It'd be great to implement in some other areas. But I threw it over to my friend, Jesse Burdick, who trains a lot of baseball players, including some professional baseball players and he was like no dice. He's like this is a no-go. Like of course, yeah, we can implement some here and there but we don't want to out – we don't want to detrain like the thing that makes this guy special, the thing that makes this guy amazing.

This movement pattern that the guy has right now is a beautiful one and so sometimes with power lifting you might find like a particular groove and uh you might be super uncomfortable with trying something new or different where you're thinking like i hate the word hyper mobile but it could make you uh you know i think in some cases in a power lifter's head they're like i don't want that extra mobility because it's going to throw me out of what I built. And I don't think that's a great perspective to have because I do think that you need – in all sports, I think you need an overcapacity for what it is that they're asked to squat to parallel. But I think a powerlifter or someone who's really proficient at a squat should be able to squat the way that Tom Platz did, where they're getting down super, super deep. Now, that was something that I never even built up the ability to do. But if I could go back and do it, I think it would have been beneficial.

Not so much for my lifting career. I don't know if I would have lifted any more weight. But I think to this day, I think I would have gone through that whole process with less pain because some of the injuries I had were exactly what you're talking about. I was kind of shoved into certain positions with like X amount of weight. certain positions with like X amount of weight. So it could have been really beneficial for me to like back way off, take some time and rebuild. Something that comes to mind that's super simple, got some shots of Tom Platz here hitting some squants. Something that would be super simple would be to do some like dumbbell bench pressing, like one arm at a time, you know, and let that shoulder really go back a lot further.

When I was a kid, I used to do flies where the weights would hit the ground. And as I got older, I wanted more weight and stuff. So I stopped doing that, doing those old school flies the way that Arnold used to do them, where the dumbbells hit the ground and the elbows are up high. Those all would have been things that I don't really care what the science says about stretching. I think that mobility and having an extra capacity for mobility, if you're just

using just some common sense, it just seems like it makes sense that if there's less tension there in that particular moment, and some'm not and some people are like well you want attention you want stiff uh in running they talk all the time about having like stiff ankles and how it helps with speed i'm like if you want stiff ankles i got some of those for you and that that means i should be able to run a 3.9 you know 40 yard dash um so this the stiffness of the tissue and stuff while it might be productive for force production sometimes, sometimes if it's too lax, it can also lead to an injury. But I think you want overcapacity for whatever it is that you're asked to do in competition. And even something as simple

as jujitsu, like if you were to get my arm just uh not even hyper extended if you got my arm fully extended i'm i would tap like it would hurt yeah because i'm not i'm not used i'm not used to that and so i would be at a disadvantage you know people would probably try to roll with me and they're like this guy just keeps tapping all the time but it would be because uh i'm in positions that uh that maybe aren't normally a situation where someone would tap but shit feels like it's gonna snap and that's not a great position to be in in any sport i don't think yeah you know i was i was really curious about that since like again when i was when i was focused on power lifting like i took it to a certain level

but you were lifting you had loads on you that i never had on me right so it's like of course you need to be able to create such a you need to be able to have a spine that stays rigid while having a thousand pounds on your back you don't want a spine that has like that that's too mobile but at the same time it makes me wonder like can't you build a level of stability and strength but then also have some capacity to move into these other directions it doesn't mean that you need to be super bendy that's not what i'm saying but have the capacity but again it's like i i feel like stew mcgill would say well that that athlete is not looking for that type of capacity at all right there's a lot

of athletes who have i was gonna ask like can you guys name any athletes that are mobile and still lifting some big weights i mean what comes to mind right away is uh chad ikes um he was a super heavy uh super heavyweight power lifter probably good 400 something pounds very very mobile um there's shane hunt oh yeah he's gonna go through some shit with shane shane hunt like he's you can i think he i don't know if he was a gymnast or something when he was younger, but he's always been able to do the splits. Unbelievable. Right? And he's able to deadlift and conventional deadlift some very heavy loads while being heavily muscled. So there's another example.

There's Shane Hammond, former Olympic lifter. I mean, Olympic lifters are very, very strong. Dimitri Klokov. Klokov was extremely mobile and extreme. Okay. Yeah. No, you can develop those capabilities. There's plenty of people who have. Flex Wheeler. Dimitri Klokov. Klokov was extremely mobile and – okay, yeah, no. You can develop those capabilities.

There's plenty of people who have. Flex Wheeler. I think there's videos of like Ronnie Coleman doing a split. I mean like there's just time and time again. And Tom Platt. Tom Platt had the biggest legs ever and he's able to get his butt on the ground with his heels flat and everything. So I do think that spending time again just think about it just from a really basic perspective like let's just be rational for a second and just say you know would some mobility work be helpful in building some resilience against injuries

and i think you would be like yeah i, I think so. Is strength training beneficial? Does any form of strength training, does it do anything to maybe potentially prevent some injuries that you might get in the outside world? I would just say, yeah, I think so. Are you going to maybe get hurt in the gym? Well, that's kind of a different topic. But maybe you will because maybe you'll underestimate or overestimate your strength here and there and you'll mess up. But for the most part, these things are going to be – is having a better diet like more beneficial or is it less – like it's having more sleep. Like we kind of know some of these things. I just think it's easy to just be like, oh, stretching is stupid, man.

Like did you see the study? Look, it doesn't do anything. So, okay, that's off the list. I don't have to do it. I'm just going to go and what am I going to work on? The stuff I'm good at. I'm going to keep working on the stuff I'm good at. I'm going to go over here to the squat rack.

I'm going to go over here to the bench press. I'm going to go over here to the deadlift. And you move around like you're from South Park and you just shuffle side to side and blink and do your exercises every day and you never take a moment to just try to move differently. Yeah. Honestly, I think strength training is stretching.

If you put it in that way or if you lift in that way. So like if a lot of things you do, you increase the range of which you did it. If you added some things in your program where you were rotating your spine and flexing your spine, if you just increase the range of what you did it if you added some things in your program where you were rotating your spine and flexing your spine if you just increase the range of motion you'll be able to build tendon strength in this deep range of motion like the stuff that you see like that i do on cables or the cables do regular stretching anymore yeah actually passively though i'll still do a lot of that stuff when i'm sitting around or when I'm working. I'll be getting into a lot of positions just while getting work done. So I still do get in those positions, but a lot of times, I'm not just sitting in those positions. I'm kind of active in them, too.

You don't necessarily have a 10 or 15-minute stretch thing that you do anymore. No, because I just get into those things. And you're doing it all the time. Yeah, I do it all the time. That's the thing though. It's like when I lift, my lifts are long range. So I can develop the strength in those long ranges along with not just developing muscle, but the tendon strength. This tendons here, they need to be able to get into these positions. I need to be able to do these things in long positions so that not just the muscles, but the tendons can get stronger too. And when I'm sitting around, I'll be passively stretching. I'll, and I'm moving into, into these positions too. So it's still something I do, but it's not, uh, it's not, I sit down for 20 minutes and just stretch,

right. And all my lifting sessions are pretty much stretching. So. And you'll pop down into a squat here and there. And I mean I see you in the gym all the time. You're always – I would say like if there's – I don't know. Let's say there's like – to make up a number. There's 60 different – 60,000 ways to move. It seems like within a week that you touch upon a lot of them. Like you're hitting upon a lot of different things. Maybe you're not thinking of everything because it's like impossible to think about. I'm going to twist this arm this way and this arm this way and then this arm this way and

so forth. It's like gets to be too many combinations. But for the most part, it seems like you're nailing most of them. Do you feel like there's anything, like, is there anything right now that you're working on that you're hoping to get better at in terms of like mobility or injury prevention or anything like that? Injury prevention? Not really. terms of like mobility or injury prevention or anything like that injury prevention not really um because i feel everything feels very good i'm trying to just like maybe increase the mobility and strength of my hips so like some people have mentioned like it's not good for someone to have

the ability to get into the splits and passively i can understand that but if you could get into that position while maintaining contractions of those areas and having full control of those areas in and out of it i think you're very strong right there's some people who are just hyper mobile and they can just flop into a split right but they're not necessarily strong there so the things i'm working on are just like increasing the range that my body has access to while also increasing the amount of strength and force I can produce in those ranges with the hips and pretty much everywhere else in the body. And that's primarily because jujitsu is something where you have all this unpredictable type of movement of your whole body. You have to react to what

somebody's doing to you. And the way that you're going to perform the martial art is going to be based off of the way that you move. You're going to be limited. So if you can only move in certain ways and you do jujitsu, well, there's only certain reactions that your body will be able to have to an opponent that's doing something to you. Whereas if you had access to everything, you have access to all types of different reactions, right? You have types of all ways you can set your legs, how far your leg can be at while you're putting pressure. But if you can't do that, you are now having a more limited game of movement.

What is that movement that the jujitsu guy requires people to do to get a black belt? He's on Joe Rogan all the the time he's like rogan buddy do you know what i'm talking about yeah 10th planet um uh basically bravo yeah eddie bravo damn that was weird i couldn't remember but no basically uh just sitting with your your feet uh you know touching the bottoms of your feet and then having your knees touch the uh the ground yeah yeah yeah so like you can't you can't get a black belt unless you can do that. Oh, yeah, yeah. Both knees like all the way. All the way down.

Yeah. Yeah. And honestly. Yeah. It's interesting. But I think Eddie kind of has a good point there because, again, in jujitsu, you're getting in all these positions where your hips need to be mobile, but your hips need to be strong. Right. And with a lot of things that like Eddiedie and 10th planet does they get into a

lot of these like crazy type of movements they have these these crazy ways which they lock people up with their with their lower body and if your body can't get rubber guard yeah exactly and if you can't get there then especially in the 10th planet like you should be able to do these things then there's no reason you should have your black belt you got to be able to move better but i think that's one of the cool things about doing jujitsu, but also trying to get good at jujitsu, because getting good at jujitsu requires you to become better at moving. And if we look at stuff you do in the gym,

you don't have to be good at moving. No shade to powerlifting, but you don't have to be good at moving and no shade to powerlifting, but you don't have to be good at moving to be good at powerlifting. You have to be good at these specific movements, but to become very proficient at jujitsu, you have to move well. You have to have good range. You have to have good strength and range. So it inherently lends itself to, that's why like now i really don't have pain anywhere and i have better movement than when i was focused on lifting because i'm focused on being a much better movement mover overall which lends itself to longevity there's been a little bit of hiccups uh with you exploring some of this right like where you um are doing a lot of stuff with your back and you kind of have these abilities

now to like kind of flex different parts of your back and you're able to tap in with all the different stuff you're doing with the sled and you're able to kind of round over go through extension and flexion and so on but occasionally you've mentioned that you've kind of like not hurt yourself but got like slight injuries from doing some of these things where you're like oh like that was a little far but then over the next couple days you you would end up with progress yeah and you actually you said you've got you the same kind of happened to you too yeah yeah so i get something and i'm like oh man i i hope i really didn't do something wild and then how does it usually happen like what maybe like two days later it feels like i leveled up um it normally just happens uh normally just happens by pushing something that I didn't know was an issue.

This was a thing a while back where I would just tuck my hips underneath me and I'd try to get my back to be real flat. Yeah. And that used to hurt. And so I was messing with that. I didn't really know that I didn't have the ability to do that anymore. My lower back is kind of just swooped in a little bit. And my hips are back. to do that anymore. My back, my lower back is kind of just like swooped in a little bit and my, my hips are, are back. So I have like a pelvic tilt going on. And so I try to kind of shut that down. And when I would shut that down and just try to put my back straight, I would get like a

little, little pain in the, in the lower back. And I was like, oh shit. And then after just practicing that and getting used to that and having access to the spine a little bit more, um, it's gone away and my back feels more resilient. Now I need to work on, because my back is already like partially arched, I need to work on being able to arch my back more because it's already like tense and it already is sensitive there. And so I can injure myself now by, uh, like, uh, I guess overarching, but I don't think it, I don't think of it as a negative. I think of it as like, oh, I should go and get that kind of make small amounts of that negative feedback, like hormesis, small amounts of negative feedback in order to get the improvement. Awesome. Mark, can I ask you a

question when you were squatting in powerlifting? Cause I remember when I first came to ST and you were showing me some squat stuff, you told me to kind of like arch my back back when I was setting myself up when I go down. So when you set yourself up for squats back then, were you creating some pelvic tilt while keep, were you squatting like that or were you like hip, just hip hinging? So were you going like that and then squatting or were you just squatting down? Yeah. You know, as it, as like the weights got heavier, I had to really put my hips underneath me more and more and more. Okay. And I had to actually sort of flatten out my back a bunch. But kind of like, so I would stand up with the weight that way because everything has to be like really particular when you get to these big weights. Yeah. I would stand up with that weight

that way with the hips underneath the shoulders. And then as I started the squat, I would arch a little bit because what you're trying to do, and I would push the hips back as you were mentioning. What you're trying to do when you have a lot of weight on your back or just even weight that feels heavy for you is you're trying to like almost like arch into it. So you're not necessarily trying to be like overarched and you're not necessarily trying to really overextend, but because there's weight on your back that might be challenging for you, you're arching into it, which should give you like kind of a flat slash neutral

spine as you're doing the lift. Gotcha. Okay. Okay. But literally when I was powerlifting, I remember as I got stronger and I was started to squat like around 900 pounds. Gotcha. Okay. Okay. and use your lower body, spread the floor apart, push your knees out hard and just chest up, chest up, just like kind of sink into it. But I remember telling myself, like, just brace yourself as hard as you fucking can. And no matter what happens, don't move. Like that's literally what I would tell myself. Yeah. And as I got into like, you know, benching more weight and stuff like that

too, there would be like small cues. Like I would take the weight out of the rack and then as i would bring the weight down i would try to always do it like i'd try to start fast so i can get some good momentum and then reverse the weight and stuff like that but again it was kind of the same thing like okay you're set and now the only thing that's really going to move are your elbows and when i would get down towards the bottom of the bench press the only thing i would think of which is the same thing that i would think of towards the bottom of the bench press, the only thing I would think of, it's the same thing that I would think of in the squat, I would think knees out, because if I push my knees out on the bench,

it actually, what I learned is it actually helped me to push my body up onto like my traps more, and it just made me more stable. So again, it was kind of similar concept of this idea of don't move. And the reason why I actually struggled in the deadlift was because I couldn't get away with that on the deadlift. I couldn't really figure out for me how to get myself in a position where I couldn't move. I had to move too much on a deadlift.

So I would go to pick a weight up off the ground in a deadlift and my hips would come up first. Yeah. But we've seen a lot of lifters over the years, especially recently in the last several years, use themselves as like a leverage. They're almost like a deadlift jack. And their upper body doesn't move hardly at all when they do it. They just get locked in and they go boom. And you're like, what? What was that?

So that was how I was able to do that was to really just try to lock myself in and to tell myself not to move. And nowadays I'm trying to do the complete opposite in some ways. I'm trying to tell myself not to move. And now, nowadays, I'm trying to do the complete opposite in some ways. I'm trying to move a lot. Yeah. And that's kind of what, like, I think that's why over the time, as I was allowing my, especially my spine to move in all of these different ways and gaining mobility and strength in those areas, I kind of had to undo the chronic amount of lifting that I was doing. I kind of had to undo the chronic amount of lifting that I was doing. I had to undo those, for lack of a better word, adaptations to being able to hold those positions. Now, I want my back,

my spine, and my lower back and all these areas to be able to move freely into all these positions, but I don't just want it to be able to move freely. I want it to be strong while being in those positions. That's why I add load to a lot of the ways in which I load my spine in these different areas. I add load to it because I don't want to just be able to bend. I want to be able to bend and then have the capacity to pull something heavy from that flexed position or to push something. Or because, again, in jiu-jitsu specifically, I'm working against another human being and I need to be able to be strong in that shape with the resistance of another person. But then I look at that outside of the martial art and just like, that's just good for life. Like when I'm old and 60 and 70, I want to bend my back to pick up something off the ground. I don't want to have to hip hinge because I only have the capacity to keep my spine neutral when I reached the ground. I want to fucking bend,

pick it up, not pull anything in my back and that should be okay right i also think this too though you know how people are making a bunch of videos about posture and like oh your posture should be right here this is good posture i kind of think that good posture stuff's kind of i get how most people are chronically on phones and they're like this right but it's like you don't have to be here for all your life for this to be good posture. You can be here. But the thing is, is like, do you have, have you developed any type of strength there? Have you developed any type of strength and extension and flexion, all these positions?

If you do, these can be very comfortable positions and this can actually be pretty good posture. So I think the posture thing is but i agree there's a lot of people that are on their phones or a lot of people are on their phones a lot and you might be able to look at one person and they might say you know i'm on my phone x amount of hours a week and their neck might be totally fine while the other person they're they have like a forward head posture uh because maybe uh in other areas of their life maybe not strength training maybe they're not getting themselves into different positions maybe they don't look up that much and so maybe like you know trying to pick their head up they're like you know it hurts

or something like that so my neck you got to uh you got to kind of just figure out ways to attack stuff from as many different angles as you can i find it to be like challenging and fun and even when i was power lifting i i liked a lot of that stuff. I don't necessarily love to like, just do like an old school stretch necessarily. Although those kind of feel good, but, um, I don't like, you know, just a, I don't know, standard, like you just bend down and go to touch your toes and you cross your legs over and some of those things. Yeah. I'd rather do, um, you know, if you're like, hey, man, you should stretch your back and your hamstrings. I would go and do something like a Jefferson curl.

Yeah. You know, I would do something where there's some movement involved. And some weight. Yeah, some weights. What situation in SEMA would you isolate? You know, because bodybuilding, like isolation is a big thing. Like, you know, there's even like machines, right? You put your elbows on the preacher curl machine and it's great to drive blood into a particular area but i see you doing like a lot of copenhagen's and a lot of versions of that um how have you

incorporated that is that i still isolate everything yeah like the thing is isolation i think that it's good to be able to have muscle everywhere but if i isolate like something in the bicep if i've done just normal curls there's going to, I'll do Zotman curls where I'm all the way down here. And then I come all like, I come all the way up and then come all the way down. I'll do these curls in a super long range along with normal curls. Cause like I need to be strong out here, right? I'll do chest pressing when I come all the way down and then I'll let this come down even more if even though I do normal chest pressing. So everything, I will isolate everything, but I will make sure to isolate everything in the long range. Same thing with like you saw me at the cables this morning where I was doing, I forgot what that, there's like a shoulder, there's a shoulder press that you can do off of a bench where you come all the way down here.

So I'll literally have a cable here and I'll fly it all the way out here so that I'm strong and I can also access these positions very easily. You're on like an incline bench? Yeah, you're on an incline bench. I forgot the name of that shoulder movement. But I isolate everything because there's a good – you can isolate everything, but can you isolate everything in the longest range possible so that you can also build the tendons in that area, right? Because like if you're only strong here and then you come down here, are you what can you lift through your biceps in this position? I think that's an important place to strengthen along with everywhere else. So it's still good for athletes to do.

But if you have no weak links in those areas, then it's like whatever sports you do. I think any sport could benefit from that. 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 and flexible 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 Novuses 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 dot 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 percent off your entire order. Again, that's at vivo barefoot dot 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.

Get him. You've been you've had a bunch of stuff happen over the years, Andrew. You must have a bunch of little fun tricks for us. Yeah, well, I mean, kind of going back to what Lane was saying, like you can be in pain doing nothing or be in pain doing something. Well, fuck, I've been in a lot of pain doing both. But if I were to pick one, it would definitely be moving and doing that sort of thing.

But learning how to move definitely is like, I know that sounds very general, but like, you know, I used to only do the big three, like, because that's what we all did. And that's that's the cool thing. It's like those things hurt and those accessories hurt. But now, especially more recently, like watching Nsema do some of the stuff he's doing and um you know the David Weck stuff getting into so like what Nsema was explaining um I don't know if you have like a actual term for it but to me it just sounds like it's full range of motion and then a little bit more like I used to think that that maybe wasn't the best move you know I had mentioned before that like doing partials and stuff helped me kind of get a better mind muscle connection um and then doing full range was like okay this is good but oh anything over that that's probably you know there's your uh it's uh diminishing returns

but i didn't i wasn't thinking about tendons i wasn't thinking about being stronger in disadvantageous positions all i was thinking was like how do i get my muscles bigger but now with jiu jitsu and understanding like oh like there's gonna be situations where you know my heels are literally going over my head and i have to make sure i don't crack you know because like it's a weird position to be in and i need to be able to i need to be able to be strong but also uh bendy in that position to where like okay once this wave of pressure comes off of me i can be able to reverse it and get out of it whatever it may be so i yeah again well maybe we'll come up with the term like full range of motion and a little bit

more um i used to think that yeah maybe it's probably not the best move and now it's like well shit dude like what you just said like let's just stop and think about it. Okay. Rounding my back over to pick up a heavy thing is probably not the best thing, but being able to round my back over if I need to, or again, if I'm inverted in jujitsu, like I need to have that ability. Because if I don't, then I'm going to get hurt. And it's funny because doing that that thing might actually hurt you know so you just have to figure out like what works best for you and in this case what works best for me and before I would be like that doesn't work for

me I'm not going to do it wait a second actually I think I need that more than I need anything else so I'm going to work my way to, you know, get that capacity. Cause yeah, that capacity wasn't there. You know, you had mentioned earlier about like leaning on stuff and being in pain and like, am I really in that much pain? Like, hold on, let's take inventory here. All right. We're actually okay. You know, uh, the, the verbiage I would use to like, uh, I, uh i i mentioned it before i was talking to somebody at jujitsu and they were like you know kind of aching and grunting and like are you okay uh old man body you know oh shit like well damn like how old are you he was younger than me i'm

like oh that's interesting uh we were at the park taking my son to the park and you know met another dad there which is always kind of like a interesting thing but you know we're just joking like man like the last time i got on the monkey bar it's like holy shit i thought my shoulder was gonna rip out yeah he was just mentioning like yeah you know once you get over 30 you gotta slow down you gotta you know you gotta warm up really correctly which is okay cool and then but then he kept going he's you got to drink a little bit less because you can't be hung over it. I'm like, whoa, this escalated quickly. But yeah, man, learning my body instead of kind of listening to what the science says or what a lot of other people say. Kind of ignoring that and then I guess maybe listening to what Nsema is saying. Because Nsema is kind of a really, really good example of what's possible. And so like by following some of the stuff that you're doing, even though in the beginning I'm like, man, I don't know. Like remember we'd be watching like FP stuff and I'd be like, that doesn't make any sense. And now I'm like, fuck, it makes way too much sense to like be able to move into these ranges of motion. Like, so yeah, I've been adopting a lot of that stuff and focusing a lot less on okay let's see how i can get my uh my my traps

bigger or whatever it may be you know like that sort of thing instead of you know focusing on the muscle focusing on the the fluidity of movement yo also i sent you a video can you pull it up and you have a chance i don't know if you were going to say something. I was going to say I think it's super cool that all three of us are putting these things into practice. You know, like we all love the gym. We all love movement. We're fans, you know, and we're trying to get more mobile or trying to get this or that. But, like, I'm running.

You guys are competing in jiu-jitsu, and're competing at like a world level, world class level. And it's amazing because it's not just like, oh, I feel better. Like we hear people say stuff like that all the time. Oh, I switch diets. I feel better. It's easy to sometimes see someone lose 10 pounds or some of these things. But when you have a real measurable where you are responsible and you have to compete against other people i mean people are hungry for jiu jitsu people are coming out of the woodwork

there's a lot of talented athletes out there yeah and it's cool that you guys are putting that uh you're putting your training um to the test you're putting the stuff that you're doing to the test and you have to is it working is it not working you know if you're hurt and banged up and beat up all the time it's going to be very unproductive yeah i sent this video to andrew because i this guy just uh tagged or sent this to me this morning i'll read it real quick but he's dead lifting in that video he says i haven't dead lifted in over three months due to a lumbar disc flare-up big shout out to nsema i saw him post a vid about copenhagen planks these led me to copagen dips, which helped an adductor issue that I've had for over

a year. These dips have helped my hips, which in turn has eliminated my gluten sciatic pinch I've had for over 26 years since I originally herniated two lumbar discs when I was 28. Never give up. And other dudes deadlifting. That had to be hard times, man.

This is why I think like fixing those small weak links that we don't tend to touch. dead lifting like that had to be hard times man this is why i think like possibly hard fixing those like those small weak links that we don't tend to touch yeah how much weight is that too it's it's even though whatever it's got some weight on these cruising through at least 315 but again it's like those little things that we don't usually work on, right, can help us out. Thinking about like for anybody who's power lifting, I think if you want to do it for a long time and not just do it for a long time, but do it while being pain free, you better figure out how to address these areas of movement that you don't typically tackle. Because movement is life. You know what I mean? And if you're only getting better at moving in one specific way for a long period of time, your inefficiencies are going to come out of the

woodworks and fuck you up. And then either you'll probably have to stop the sport early or as you get older, you'll just be in more pain. But if you can just figure out ways to address the areas in which you'd never address, you can do that in the gym or outside of the gym i think that'll allow you have a longer career in powerlifting if that's what you love and i think that you can reasonably incorporate things that you like so it doesn't have to be a bunch of stuff that you don't like um like i said i don't really love traditional stretching but i don't know how much traditional regular stretching you need to do. You might be able to find that you like doing the stretch that Andrew's been doing with the belt, you know, that David Weck keeps showing.

You know, there's probably other things that you can do or work on that are in the realm of flexibility. even doing something like a leg press and just trying to get your legs to come back down as close to you as possible or like a hack squat trying to what's the what's the capacity of the machine yeah can you work your way to that and as andrew was saying like maybe it's not the best idea uh to be able to move in a or or to move uh in a crazy range of motion when a weight's heavy for you and you've never tried that before. But how great is it to be able to get yourself into a position with X amount of weight and then breathe and then be able to move much further, as you're saying, like full range of motion and then some? That's really well put and really well said because I can kind of picture that in my head like okay I go to do a movement and I'm just going to try like what can you do to move further.

Sometimes you can activate you can say oh I'll just shove my shoulder forward more or sometimes you can just breathe and just try to relax and move a little bit more but you're not going to necessarily want to do that with the heaviest weight you ever lifted. You can do that with something really, really light. And now when we start talking about training, we're talking about like a completely different style of training. I don't really know. Maybe there's people that have been in tune with this from day one. Bodybuilders seem like they got it down pretty good because bodybuilders do like full range of motion uh and uh body the you know bodybuilding is kind of taught for them to use um uh a decent tempo like you're not trying to move too fast i'd say the old bodybuilders were better at that

though right like the arnold types because you see them lift they're really like and they were doing behind the neck presses and behind the neck lat pull downs and they were doing dips and pull-ups and so there are principles that we can kind of take from there but maybe we kind of take a little bit more from the old school and see what now let's start to see what we end up with we can't really say much about you know what lifting does or doesn't do um i mean there's it's obvious in some capacity what it does, but it's hard to say exactly what it does because I think that some of what's going on right now, I think it's a little newer. Even though we did just say like the old school guys were doing it this way, I think there's a movement going on in fitness and you can see it. Like these movement guys, these movement people that you continue to see uh they're everywhere it has exploded everywhere um go back 10 years what do we have

that kelly stret we got paul check yeah paul check you know and you're like then it's like i don't know i don't know if there's anybody else talking about it you know and now i think sometimes people see some of this training and they they think think whatever of it, they don't think it's like intense and it's not, but I think it's going to be really beneficial. I think over time, over time we're going to be like, Oh yeah, yeah. That was, that's what we were onto back then. Like that was the right direction. Cause now look at where we're at. All right, that's all, I think. Strength is never weakness.

Weakness is never strength. Catch you guys later. Bye.