Mark Bell's Power Project - Is It Possible To ALWAYS Prevent Injuries During Workouts? || MBPP Ep. 1004

Episode Date: November 1, 2023

Reacting to FP In episode 1004, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about whether or not it's realistic to always avoid injury during your workouts.   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

Do you think injury is something that is okay and it's something you should be able to deal with? Or do you think injuries are totally and should be avoided at all costs? Injuries are abnormal. Abnormal period for anything. However, it doesn't mean that you're not going to tweak something here and there, that you're not going to get an injury. Anyone can get hurt doing just about anything, even functional patterns. I've been hurt doing functional patterns. It is good to be well-muscled. We know this. It's good for your longevity. It's good for your bone density. It's good for your body because over time you'll lose muscle.

So why don't many of those individuals have muscle? There's no reason why you have to have one without the other. I don't really see a lot of high level athletes coming from their practice. And we have a microphone right here that's empty. And anyone from Functional Patterns can come over here to this empty microphone. I would love to get into more discussion with them rather than them just clipping this. It'd be great if they actually would show up here and be on the show. 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. Mark, do you still doodle on composition books and stuff? I haven't written anything

in a while. I had to sign some papers not too long ago and it was actually really hard i was like oh my god i need to like get back to using my journal because you're was your handwriting like absolute dog shit or something yeah i mean it's never been good anyway and like now it's like worse but it's regressed to a second grade level yeah yeah yeah we're down we're getting down there we're getting kicked out of school with my handwriting at this point my handwriting is i do like to do it yeah i remember that yeah i'm very doodly do you doodle no i want to though but here's like it's this is really dumb but like when i'm taking notes and stuff i get upset that i can't rearrange it and then i'm like i don't want to mess up so i'm not even going to bother writing

that down and then on top of that i never reference my notes for the podcast it's a little bit different but like if i'm reading a book or i'm watching a video i'll write shit down and i'll just go back to the thing i never look back at my notes uh-oh i got my eye oh that's the one thing about like the powder yeah the athletic greens thing well that's one way to get it in the system is just oh yeah your eyeball yeah ocular uh straight to the brain insemination that's actually not even you just you just say it with confidence and then you're good yeah that's one thing the powder is just like that's that shit it's very fine yeah so when you like open the bag something you don't want to be right over the back that's why they give you that thing that you put in your fridge

it's like a metal container because like it's it goes in the fridge um i think maybe i just put mine in the metal container in the fridge it's it's it's it can be outside of the okay i'm like yeah oh it can be like is mine going bad yeah that'd be rough if their shit was like hardcore perishable i'm glad it's not yeah i would never take it if it was hidden in the fridge though yeah anyway are you doodling over there is that why you brought it up yeah so i'm looking down at my notes and like i got one page where i have questions from a previous podcast i have notes from a different podcast and then i have a title right here that says saturday school with yesterday's date and then nothing

and so i'm like do i keep filling out this page that is empty or do i start a fresh page and i turn the page and i actually have questions from an even older podcast and then i just have 18 minutes break and then nothing i have no idea what that even means and it's like who who wrote this yeah it wasn't me maybe i don't know i don't know i tend to like circle stuff and then put stuff in like boxes and squares and then put a star next to it and stuff and then i still have no idea what any of that means but i do it as if i know exactly what it's going to mean and then when i come back to it i never have any idea what it is like there's no way i'm going to forget what this is yes star double star circle this is going to get me to a billion dollars.

And you don't have any idea what it was. Okay. I think it seems probably more organized. Than you two? With notes. With notes, I believe, yes. Yes. With at least more organized than you guys.

Right? But it doesn't mean I'm very organized. That's kind of a low bar so this is true you know what i mean yeah it's true yeah i got my own i mean it's something like taxes y'all are definitely way better than me my organization is called andy it's called having a wife. Yeah.

My kids come to me too. And they're like, they're like, Hey, uh, where's mom? Like they never like, where's the source of information?

Yeah. They're going to like, Hey dad, where's mom? I have a question. That's some real important stuff. How does that make you feel? It gets me out of a lot of work.

Yeah. Oh, God. Sometimes they're like, I don't know, poking around the kitchen for stuff. And I'm like, I can make you something. They're like, no, I'm good. And they go right back to their room. I've eaten some of your shit, man. It tastes pretty good.

I'm like, yeah. That's great. Yeah. You make some good tasting food some good tasting food yeah good they actually will both eat it but most of the time they just they want mom you know a sandwich from mom or like something like that from from your mother it's like there's nothing there's there's no competing with that well and they know that they know that if like okay we'll just use a sandwich as an example like they know the one that you make is just gonna have like piles of like protein on it they're gonna be like fuck dude i just want to put some protein powder on their sandwich yeah yeah like dude i just wanted like a basic ham and cheese and now i got bacon avocado

protein bagel or some shit poured mct oil powder all over it what more needs to be on a sandwich than like bread meat sauce and cheese yeah and cheese? Yeah, not much more. Is there anything else? Some people like lettuce and tomato and stuff. That's weird. Yeah. That is weird. Yeah, I'm not a fan.

Who does that? Totally without. I don't need that extra wetness. Like I like warm meats and warm sandwiches. So like when I put this thing together, I want it all to have like a nice warmth. Yeah, like if I was to go to like In-N-Out and get a burger, I might get onions on it. Yes. But I definitely wouldn't get a tomato because I'm like tomato kind of drowns out a lot of the other flavor.

I don't like that. Yeah. But I understand some people like the lettuce because there's like a crunch to it. It's all filler. It doesn't really work. And then at In-N-Out. But onions though, right? Onions are great.

Onions are game changer. At In-N-Out, if one tomato doesn't cover the entire patty or maybe the entire bun, they have to put two in it to cover the entire sandwich. So that's why you get so many tomatoes at In-N-Out. I mean, whatever. They're fresh. I ain't fucking with them. That's why I'm happy. I'm happy my mom still lives close because I'll go over there to get like – because I don't eat greens.

So she blends all that shit and I'll put some, just get some athletic greens because you need greens in your system. But I'll put that in my green juice and it's just like I'm getting the shit that I should be getting. You know, leafy greens are good for you. Your mom probably has a setup going on for that, huh? Oh yeah, we, like I see

her more than I go and get the greens. But like every time I go and get the green juice i pick up maybe 12 right so then we go back restock it's it's pretty great that's cool mixing up potions i like it dude it makes a difference like the the you know the digestion's better the consistency of the you know what's better and i'm saying that just because some of our viewers and listeners don't like a lot of the talk right some people are appalled so but the truth is having good consistency you know it does make a difference no more bloody battles let's talk about some of this injury stuff bloody you're just coming back sorry yeah every once in a while right You don't get to skip it.

Sorry. Yeah, every once in a while, right? It's totally normal. So wipe a little too hard. Yeah. A little too big. Yeah, after Taco Tuesday or something. Anyway, sorry, Mark.

I would have to say that I think that injuries are pretty common. And I think that injury and pain are like part of sport in a way. But are they like part of training? and should they be part of training? I think it's something that we should just discuss today. And if you're listening, please answer Mark's question right there. Before we get into this, do you think injury is something that is okay? And it's something you can,

you should be able to deal with, or you think like injuries are totally and should be avoided at all costs? Yeah. And it's hard because we will have to kind of define like an injury. I guess I would define an injury maybe for the sake of the show of saying like something that takes you out, something that takes you out from doing the thing that you love doing for like multiple days. So not just like a little tweak in the calf type thing, not like, oh, man, something in the elbow or my shoulder feels a little weird today. Um, but it's something where

you're like, no, I'm not going to jujitsu today. I'm definitely not going today. Like my neck feels weird. Um, same with training, you know, you you're, it's not just like, Holy shit, my quads are really sore. Or, uh, maybe I did like a slight pull in my groin, but I'm still going to go in and do upper body work. Like not that kind of thing, like an actual thing that debilitates you to the point where it's definitely not in your best interest to go and do what you're doing. I think in sport, you know, you end up, you have to deal with like somebody else's body a lot of times, or you're reacting to something somebody else did. So in the case of something like tennis, in tennis, you know, I don't know a ton about tennis, but it seems like the person is trying to like hit the ball in a spot that makes it difficult for you to get to.

And they'll kind of repeatedly do that. They try to like set you up to make it harder and harder. Maybe they give you a couple easy ones and they put one in a weird shitty spot yeah and next thing you know because you're like in this compromised position trying to hustle the ball you tweak something in your ankle you know and you get injured so i think in sport it's it's going to happen i think we can build resilience through training i think there's a lot of things we can do but i don't know if we have enough information still to this day lot of things we can do but i don't know if we have enough information still to this day of how much different stuff to do and how many things to incorporate in order to avoid injury completely especially in a sport like rugby or football or soccer basketball yeah basketball and

like volleyball those are interesting sports like how do you avoid getting injured from landing on somebody else's foot? Like that's a tough thing to figure out. You jump in the air and somebody else jumped around the same time you did and now your sneaker hits their sneaker at the same time. You know, at the same time you roll. It's like I don't know, like can we, okay, we can make a more durable ankle and we can look into having like better shoes and stuff. Those are all – and we can look into having better courts or better fields.

Those are all really good options. But I still don't think we get home scot-free out of getting an injury. Let's just watch this video because I think it will give a lot of context. It's another video from this guy, John Nielsen at Functional Patterns. And he's making some commentary on a professional. His name is Gabo Serturno. And Gabo makes a lot of amazing content. Gabo is well-muscled, has amazing movement ability in general.

But he injured himself a little bit doing this movement. So let's see this. I hope he uses the little john beat again open open john b is this a little john beat yeah but you got the sound on right yeah i mean you heard that pop oh you're good You good? Yeah.

Did it pop? Yeah. Well, did that make you cringe? Yeah. Same here. Very interesting read in the caption of this video. This gentleman mentions that injuries are normal, that you should experience them from time to time in your training. Injuries are not normal. And unless you get hit by a truck, and that's on and off the sports field, you shouldn't be getting hurt from your exercise program.

And this is especially prevalent with these influencers that promote stretching and flexibility, pushing the body into greater and greater ranges of motion, thinking that there's no boundary to where the joints can go. Well, there is. And these people get hurt and they hide it. Let's look at the comments. There's a very famous page in here, knees over toes. And it seems that sometimes his knees are going beyond the toes,

where you get a little bit of pop, a little bit of snap, a little bit of crackle, all for said athleticism. We're here to tell you that stretching in and of itself is going to lead to less stability in your joints over time, and less elasticity in your muscles. So you don't need more flexibility, you need to move correctly. We're always talking about standing, walking, running, and throwing. These motions give you flexibility without sacrificing your joint stability because you're not passively lengthening the muscles and ligaments to the point of no return. I think you had some good points in there. I think you had some good points in there. For those of you that maybe weren't watching, we had it showed an individual doing a pigeon stretch with their leg up on a box while their knee was on the ground. So they're in this kind of elevated pigeon stretch position, which for some people might be extreme. And the guy ended up popping something in his knee.

I want to address talking about injuries being normal. I would agree with that statement. I think that injuries are abnormal, abnormal period for anything for, you know, I think that that should be the way that we think about injuries. They should be abnormal. You know, someone's like, you know, I get hurt every other week from lifting, you know, I end up getting slightly injured. Well, we would say, well, that doesn't seem normal. Like that doesn't seem, that doesn't seem right. However, it doesn't mean

that you're not going to tweak something here and there, that you're not going to get an injury. I think when we're talking about training, though, I do think that you should be able to avoid a lot of injuries in training. I don't know if you can avoid all of them all the time. It depends on what you're training for. When you start to think about potentially training for powerlifting or weightlifting, those are two sports where the actual training itself is the sport. So that's kind of confusing and kind of interesting because now you're actually playing the sport every time you go into the gym. But like even on the topic of powerlifting and weightlifting, yes, the training is the sport.

But even so, if an athlete isn't going to max every single week and not every single session is at an RPE 10 and they're warming up well, right, and they're doing the things that they need to do, injuries won't be common. But then you see the lifters who are going way harder than they should be because they want to get strong fast. They want to lift heavier weights faster than they're ready for. And then injuries are super prevalent with those lifters. like faster than they're ready for. And then injuries are super prevalent with those lifters. So it's like, there are still concepts that can keep you away from getting injured in your training.

We talked about the Eastern block lifters, the Russian lifters. Sometimes you watch the Olympic weightlifting team from like China and stuff like that. It seemed like they just have not to diss our friends here in the United States, but it seems like they have more discipline in staying within weight ranges and with keeping form and technique being the most important thing. I'm not saying those people don't get hurt.

I have no data on any of that information. They probably get hurt a lot, just like anybody else that's competing in a sport. I think once you start to compete in a sport you're going to start to run into injuries and I think you're going to start to run into injuries in your training but I still think that it shouldn't be the norm I think that you should be able to avoid it I'm agreeing with what you said I think that you should prioritize if you prioritize a handful of other things then injury should be something that is not very common. The thing that I really, I really, I do like John, John Nielsen, and I like concepts and

functional patterns because like, um, they, they approach things in a different way than a majority of people that lift. They approach it from a movement perspective. But I really do seem to think that a lot of the stuff that they talk about has people live in fear somewhat because when you're trying to improve your movement ability, like I grapple, I do jujitsu, and I need certain abilities that are abnormal. I need to be able to actively move in certain ranges of motion that I wouldn't need to be able to actively move in certain ranges of motion that I wouldn't need to if I was only focused on bodybuilding or powerlifting. I need those abilities. So my body needs to be strong in these types of vulnerable positions. But if I was consistently and constantly fearful of getting into those ranges of motion because my

body's vulnerable there, I wouldn't be able to develop, strengthen those ranges of motion. And even like in the past, as I've ventured into those ranges and worked on developing not just the passive ability to stretch into those ranges, because I agree with him in that sense, passively stretching all the time isn't going to be the thing. It's like you want to figure out ways that you can load it and become strong there. But as I've done that, there have been times where I bit off a little bit more than I could chew, but I learned from it. And because of that, I'm stronger. I move better. And I'm just a much better athlete.

But if I was like this or going to this range of motion or developing this is going to injure me, then I'd never fucking do it. And I'm saying that because there's a trend with functional patterns in some things that they say about certain practices like for example when they when I see some of them comment about some of the things that Ben Patrick does with his deep knee flexion and ATG split squat and even on this post responding to Gabbo Gabbo was mentioning how like in this session of training he made a few mistakes he has his original post and we'll put in the description, but he mentioned that, uh, number one, he didn't really warm up much to this was after a hard training session. Three, this is a movement that he's never done before while he was tired. Um, and then four, he actually mentioned when it comes to injury,

you should just like move on. Like learn from it but functional patterns responded with we have seen your tutorials the amount of steps you skip are going to lead people down the path of injuries you have managed to guard your structure for the last five years but we'll see in the next 15 to 20 years how that goes stretching as you teach it is a problem i think honestly like again functional patterns a lot of great stuff from them but I think this is like such a such a scared statement the unknown it's an you're you're giving somebody an unknown and this they say this about like the split squat and ben patrick stuff too it's like that deep knee flexion is good for you now, but just wait five years, wait 10 years, wait 15 years.

Why are we talking about this whole like – I get what they're trying to get at. People say that about aging. People say that about aging. Wait until you're 40. Yeah. How do I know how you're going to feel when you're 40? Maybe you're going to feel better when you're 40. Dude, what I know is that by developing these things for years now, my body feels younger, more explosive.

I'm more mobile in these ranges that most people think are vulnerable than I've ever been. And it's not like I'm constantly pushing this every single day, but I anticipate that five years from now, I'll be even better. 10 years from now, I'll be, there's no reason I should degrade unless I'm training at an RPE 10 for every single training session and constantly increasing the weight I'm doing when I shouldn't be, then I should be, then I'll fuck myself up. But if you have good, like if you're, if you're working, making sure you're not working to crazy intensity, you're not always increasing your load, you're training responsibly, you should be able to continue to develop effectively. And their statement is just such a scared statement. It's like, oh, I'm scared of doing jujitsu

because 10 years down the road, I could injure my groin or I could rip my knee open like that. Jujitsu athletes, a lot of them, they get ACL injuries. So I'm scared of doing jujitsu because of that. It's not a good mind space for anyone to be. And it's very odd to me that professionals, I get how they want to save people from injury, but this is just making people scared of venturing into things that they should probably be trying out.

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of the leanest some of the best beef from piedmontese andrew how can they get it absolutely uh so you guys can head over to cpbeef.com and check out enter promo code power to save 25 off your entire order and if your order is 150 or more you get free two-day shipping again cpbeef.com links to them down in the description as well as the podcast show notes fuck yeah i would say also i think anyone can get hurt doing just about anything even even functional patterns, because sometimes the communication from one person to, you know, from the trainer or the coach, like I've been training forever, you've been training forever, Angie, you've been training for a long time, and you've had your own share of injuries, even if we're coaching somebody,

even if we're on top of them, even if we're, all right, man, you want to deadlift 315 for today? You know, we're going to have you warm, you want to deadlift 315 for today? We're going to have you warm up. You have them pull the sled. You have to do all this stuff. Don't use that example because they don't even want people deadlifting. I'm joking. Right.

And then sure enough, the person gets hurt. Even in functional patterns. I've been hurt doing functional patterns because I did something that was slightly outside of it because it was a go-to for me. I overextended, hyperextended my back a little bit. So even within the confines of that, like they're trying to teach you movement. Movement is complex and confusing when your body starts to shape into something that's maybe a little different than the way that the body is quote-unquote like meant to move and you're used to these movement patterns the movement pattern might not be great like say your foot points out to the side every time you run or something weird

like that now when you go to try the the intended thing that the coach is saying hey keep that foot straight that actually might hurt you worse in the beginning for a wide variety of reasons. Or you might go to sprint and your old habit might come back. And you were trying to listen to the coach and you were trying to do what they say, but you can get hurt doing just about anything. So I think in this case, you know, where they're saying like, let's see 10, 15 years down the road, that is pretty absurd because we don't know. I don't think we have any data on – there's not enough data on functional patterns. There's not enough time has went by to even see how well that program works from 15 years. I think they're like 10, 12 years old.

One thing that's – okay, I think another thing that's amazing about functional patterns is the focus on developing the patterns that we've done for centuries. Running, jumping, throwing, sprinting. Is there anything else? Walking, yeah. Walking. Is there any other movement stuff that – it's just those main things, right? Now, because when people get too far into the rabbit hole of just like only lifting, you realize that later down the road you've lost those abilities. For some reason, when you try to run, it's fucking awkward.

You can't sprint. You haven't jumped in a long fucking time. So you don't really jump anymore. And when you try to throw something, you're like, how do you do this again? So having those abilities is good. But then when we have those abilities is good but then when we have those abilities what stops us from building on top of that why can't we like when you see someone like a gymnast or or anybody who has amazing body weight strength when you see them move and they have those strength and it's not like they have the strength that other people

have not been able to deliver something like a rock climber who climbs and has this dexterous ass fingers or a jujitsu individual who's very strong and very mobile and you can put them in these positions and they can squeak out of it. They've developed movement ability on top of the base movement abilities that we've always had, right? So why do we have to stick within the primal or the functional patterns that we've had? Why can't we build on top of that? Which is what someone like Gabbo is extremely well-muscled and he does a lot of things that most people can't do because he's ventured into those types of abilities. He's gone into that unknown or those vulnerable spots

that most people aren't willing to go down, right? And he's developed an extra level of strength because of it. So I don't get why you can't do that. And you can see the difference between people who have chosen to do that versus people who have not. People who haven't don't move as well sometimes. Maybe they're not as strong or muscular.

And I'm not going to say anything to, actually, this is probably going to ruffle some FP feathers. But something that's lacking on their side is muscularity. It is good to be well muscled. We know this. It's good for your longevity. It's good for your bone density. It's good for your body because over time you'll lose muscle.

So why don't many of those individuals have muscle? It's going to be like Gabbo has an extremely good structure. He's well muscled and he can move well. He could probably run, jump, sprint, throw. But when you look at a lot of guys from functional patterns, they have these movements, which are great movements, but they all look like the same type of avatar, barely any muscle. They can move well and they can do their run thing, but there's no muscle there. And I've talked to John actually, and John said that they actually do some bodybuilding stuff and they have

bodybuilding concepts. So this again, I'm saying again, great system, but you're missing that piece. Or maybe you haven't, maybe not many people are going down that piece with what you're doing. This might be clipped from them and it's fine.

But the thing is, is like, there's a hole there. You need muscle and it's good. And you can, you can have a good amount of muscle and you can have a good range of motion and you can run and you can jump and you can sprint and you can throw. There's no reason why you have to have one without the other. I think that they might feel that muscle isn't super functional. And you know, in some cases where like, uh, say, you look at it like an extreme level, like a bodybuilder, throwing on a bunch of muscle mass just on your arms, almost like that guy stretching. Is that stretch even a good idea, and what's it for?

Putting on a ton of bulk just on your arms, is that even a good idea? I understand you might want to do it, but is it a good idea? And does that in some way make you dysfunctional? I would say maybe and maybe not. I don't know. But like if we – if both arms weigh like three pounds more than what you're used to and you're not really building much else of the rest of your structure, maybe it's not ideal for you now to go play baseball with these fucking giant arms and these, and these things like that. So that's where, yeah, I think you can get like, I don't even really necessarily believe in movements that aren't

functional. I think that anything the body can do, the body can do. It's just that we, in some instances need to be careful with what it is that we do. And I think with stretching, I think that people don't really think about stretching. They don't think about it that much. They're like, oh, I'm going to do the stretch. Like if the three of us right now are like, hey, let's go through these stretches, you'd be like, okay. And you just like go through it. But if we're like, oh, let's all just deadlift, you know, three plates and we'd be like, uh, no, I could get hurt doing that. Like. I don't want to do that out of nowhere. But with stretching, we don't really think that way. And stretching is no different than just

about anything else. There's going to be force placed on the muscles. I've hurt myself stretching before. I'm sure you guys have hurt yourself stretching before. Nothing real serious, but I don't know. You just learn from it. I do think that injuries in general, I do think that they are part of training. It's part of learning. I've said it before. Pain is kind of a mentor. And I don't mean that like that you should always go through so much pain and that you should ignore pain and that you should just grit your teeth and like battle through everything. But I think it is a way for us to learn.

And I think there's a reason why so many, a cascade of hormones, a cascade of so many different things are going on in your biochemistry. When your body gets to be in an uncomfortable position, when you're too hot, when you're too cold, when you're breathing hard, when the oxygen exchange between the CO2 is starting to change a lot, when you're training really hard and you're up against the wall and you feel like you're going to die,

but you do a couple more reps, things like that. I think within that pain, there's a lot of satisfaction. There's a lot of pleasure in there. In addition to that, there's a lot of satisfaction there's a lot of pleasure in there in addition to that there's a lot of reward like that's where you can dig deep and get a reward from it if you're running and you're trying to run an eight minute mile pace for a couple of miles and you accomplish it okay maybe some of it felt hard maybe it felt somewhat painful maybe you got a little pain in your foot as you're doing some of it. But when you get to the end, you're like, holy shit, that was great.

And in some cases, things like that are transformative for people. It like changes their life forever. So I think pain is like it's – you're going to – there's going to be a little – I don't know whether we want to call it pain or discomfort. Each person is welcome to kind of have their own interpretation because I don't think you need to be in excruciating pain or it needs to hurt that bad. But I think there's going to be a level of discomfort whenever you're trying to improve upon anything. I want to ask you both a question also um because again i know like from what i said especially about fp people are going to think i don't like it it's great i actually i bought their 12 week online course after you mentioned it and he now he has amazing explanations on myofash release some things that i really haven't heard other people mention but actually make really good sense

so i think there's a lot of good there but I think there's stuff that's missing and that's okay. Now, the question I have for you guys is, do you think that the way you lift can affect the way you move? Because you said something that's really interesting in the fact that like, yeah, okay, a baseball player that builds big arms, right? Well, that might not be the best for throwing, but do you think that there's the i personally think that the factor of the muscle is how the muscle was built do you guys get what i'm saying yeah the way that you lift i think has a does have a big impact on the way that you move and interestingly enough um a lot of the studies that are done on like posture and stuff like that they seem to always revert back to genetics um they they don't seem to think that the way you stand the way you sit has hardly any

impact on it they don't think that training has hardly any impact on it mike israel just did a video the other day maybe you can try to pull it up instagram or youtube uh instagram um i i i just i don't even see how that's possible. Like I don't. You mean like being just genetics? Yeah. I don't agree with that. Same. I think genetics are a big part of it. I think, you know, seeing the way your dad walks and

walking a little bit like him, I think all of that makes sense. We learn a lot by observing. We learn a lot by seeing. And then what are the habits of the rest of the family? You know, does the whole family sit on the couch or is there one kid who sits on the floor, who sits upside down, who sits with his legs crossed, who sits with his legs out wide? Like, I'm just going to imagine that that kid is not only going to be able to move better, but maybe support his skeletal structure in a different way. And the same thing with someone that trains, someone that's working out. I just, I don't even know if it's like, it's hard to define some of these things,

but I know in working with people and training people before, I've helped people with their posture before. But it's kind of hard to say if i really did or or if it was them being more conscious you know of them like okay now they know how to do like a seated row and so now when they stand they know how to kind of you know contract the rear delts slightly just to kind of tilt the torso up so they're nice and straight you know things like that yeah yeah i would say like on top of that also like the like volume of training will also affect that this comes from when i was doing four and five days a week of jiu-jitsu i was probably the most stiff i've been

like since starting jiu-jitsu like i was sore and tight in all these areas even though jiu-jitsu is putting me in these like long ranges i didn't want to get back to them because when i get back to them i was sore in those ranges don't lose your train of thought i want to add to that for just a second i think that will make you old fast i think that can make you old fast if you're not gonna if you're not able to recover from it yes because if you're if you're lifting all the time i did the same thing when i was lifting and it made me old fast it made me it's the reason why my fucking spine still doesn't move i've been working on it a lot it's super stiff you make yourself super stiff and then you start kind of walking around like you're guarding yourself yeah you're guarding yourself

like everything is um it's hard to like put into words but like strength training or something like jujitsu just beats the shit out of you it's not so much like uh just like muscle soreness it's hard to like put into words, but like strength training or something like jujitsu just beats the shit out of you. It's not so much like just like muscle soreness. It's like the whole body's just like, no, like we're good, man. Like this fucking, this sucks. Yeah, my mind and body were like, we don't want any more. Like, please just take a day off. Like don't even get out of bed even.

Like that's how it felt certain days. And even as recent as this week where, like, I did something weird to my neck on Monday's training. I don't know what happened. But when I got home, I was like, man, like, looking at, like, is there any traffic coming where I can get into this lane? Your body's turning with your neck. And I'm doing. Yeah, that's happened to me. And so I'm like dude what happened but like imagine if i went

again tuesday wednesday you know and i kept doing that that volume would age me very fast i was actually perfectly set because i wouldn't have been able to come up with that one but that's where i kind of would see it like so even if you are i'm not familiar with all the functional functional patterns training but like if you're doing in my opinion i think if you are over training that it's still gonna hurt like uh you know that range and that that like all those things that you're working on i think you'll have to regress a little bit because that recovery aspect won't be there yeah you can cook yourself doing anything yeah yeah and i think myofascial release stuff 100 yeah there's there's two things i I'm going to assume that Functional Patterns probably does a really good job of moderating and moderating people's intensity. Smart. also moderate people's intensity so they're not doing anything too fast and too like too quickly

and too intensely as to not get injured because coach really well they coach every repetition exactly when you work with somebody yeah but the thing is is you have to take that concept into the way you lift in terms of your weight lifting routine and in the gym and the reason why i asked you about the way you lift affecting the way you move, because when you see a lot of people, the most that I know that what I did when I started lifting is I didn't lift to a long range of motion for a lot of my movements.

I'm gonna use a shoulder press as an example. I'd go here, I'd press up. I'd use a weight that was heavy because I knew that I could come here and I could press, but I wouldn't be able to get all the way down here. And I wouldn't be able to press out of that position. So I'd stay right here and I'd progress the weight right here. But then what happens with my shoulder strength and my shoulder mobility?

I'm strong through a certain range and I have power through a certain range, but I'm very weak with certain ranges. Even to just that old podcast that we saw, your body looked stiffer. You were bigger, but your body looked stiffer. Yeah, yeah, yeah. Because my body was stiffer because of the way I was lifting, right? And the focus of my lifts was like progression, weight increases every few weeks, et cetera. So what that caused me is like, since I was focused on the weight, on the dumbbell or the bar, I wasn't moving through the longest range of motion with my lifts. There was a level of stiffness to the way I lifted because I wasn't – I didn't have power everywhere.

When I shifted to increasing the range of motion on my lifts, what did that do? That decreases the load I'm working with. But that improves my strength through a longer range of motion. Now I'm very strong here. That improves my strength through a longer range of motion. Now I'm very strong here. So now the odd thing is like if I wanted to throw, I have the ability to reach. I have the ability in all of these different ranges of motions because I lift in all those ranges of motion.

But what's the other thing? Since I'm not focused on always increasing the weight, my intensity is kept in check. So I'm not injuring myself with the weight that I'm lifting anymore. And then also conceptually, nothing I do is at an RPE 10. RPE 10 means that like, unless I choose to like go to failure on a movement, which I sometimes do, it's still a safe level of failure. But a lot of people, every session in the gym,

all of their movements are super intense. They leave feeling beat up. They wake up the next day feeling beat up and they put themselves through it again. And then a few weeks down the road, they're really beat up. Whereas your gym workouts can and should make you feel really good. So you can take those concepts into the way you lift. And I believe it can help you become a better mover when you lift. I don't think muscle has to limit you, but I think the way you build that muscle is going to be the thing that limits your, your movement. I was thinking more on what mike israel said and more along the lines of what he was saying was that he didn't feel that strength training and the way that you lift could have a detriment

on on the uh on your uh posture oh he doesn't think he doesn't he doesn't think it can and i that was that was interesting but i think you know, again, Dr. Mike Israetel is somebody that studies science. And I think that's what he was referencing. But, you know, yeah, because you hear people talk about like, you know, having like stiff pecs rolling your shoulder forward. He wasn't a believer in that. He's like, I'm sitting here right now and my pecs aren't flexed. But I don't think he was making a good point. I'm like, like so many people

that lift their shoulders are way rolled forward 100 like they don't they don't do rear delt work they there's no too many people that lift that have that like have that kind of yeah that posture so it's like no and those torn pecs are a lot of times it's from that shoulder being rotated forward when you go to press you're already in a compromised position and your pec is just flexing way too hard for the position that you're in yeah it's it's really interesting and so let me ask you guys this like the the idea of uh and and everybody that's listening just chime in too where does that leave us with injury and progressing? Because the thing is, is like, if you want to build abnormal levels of movement ability or abnormal levels of like strength ability, you'll have to venture into ranges that you haven't before. You lighten the load, you moderate the intensity so that you're not ever biting out too much more than you can chew. But the thing is, you have to venture into that unknown if you want those types of results.

But that means that you're also toying with potential small – like I know you define injury as being something that takes you out. It might be something that takes you out for a little bit or it might be just a little niggle, you know, one of the two. But that's happened to me. That's probably happened to you and that's probably happened to you. Yeah. A bunch of times. And I think it depends on what you're, what you're training for. Like, what are you training? What are you after? And, um, if you're just after like a better physique, I don't think you need to get hurt. Like, I think that you could learn and pay attention and, you know, um, you, I think you can be careful and I don't think you can be careful I don't think you need to train like that crazy in talking more recently with Matt Wenning

he and I were talking about how interesting it is how low the percentages are for people that do make a lot of progress whether it's sprinting, long distance running lifting the magic number always falls in this like 70% range. You're like 70%? That doesn't do

anything. But just go ahead and do some math. Go ahead and write out your own workout and look at it and pay attention to the back offsets, pay attention to the warmups, and you're going to end up looking right in the face of around 70% is going to be where you're at. So when you consider that, when you say like, okay, people can make a lot of progress in the 70% range, and maybe you have to push a little bit here and there to 80%. If you can be between a 7 and an 8 with your perceived effort, there's not a lot of reasons why you should get hurt. And you have to kind of think about like what is the activity that you're going to do. If you're going to go out and sprint and you haven't sprinted in a long time, well, you need to get used to – like to me, a sprint, I would say it means you're running as fast as you possibly can. So you might not have the capacity to do that. You've got to back way the hell off of that.

And then where do people usually get hurt when they sprint? They usually get hurt when they sprint after they've been going for a distance, after they've been going for 20, 20 yards or so. So back it way down, only run 10 yards and run at 70%. You're going to be totally fine. You're going to be able to train that way for a long time. Your hamstrings are going to get bigger. Your calves are going to get bigger. You're going to get sore from that. It's going to be a great workout and you're gonna make tons of progress from that you're gonna get faster from doing that you know the funny thing is I remember you mentioned you were talking to me about sprinting one day because there's as I was trying to sprint again because I used to sprint on a paid soccer when I'd go fast I was watching video I'm like wow my stride is so short

right now but it's like it's not the safest idea to open up your stride with that same intensity. But I realized after you, after we talked, it's like, oh, if I just lower my intensity a bit, I can really open up my stride. Like I, like when I played soccer, I just need to go a bit slower to progress. And that's the funny thing is like all of these things are the same thing that you can do with lifting if you want to sprint And you've sprinted before you can sprint at a lower intensity and open things up and be safe Mm-hmm, but if you try to sprint out a hundred percent intensity and open everything up You'll you'll you'll pull something if you can you can lift with a full range of motion on almost anything With adequate load with the right load, if it's light enough. But if you try to do that with something super heavy, you're going to injure yourself, right? So these concepts are the same.

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viore.com slash power project that's v-u-o-r-i.com slash power project and you'll automatically receive 20 off your order links to them down in the description as well as the podcast show notes. Is there, like, where does, like, static stretching fall in with all of this then? I don't think that's, the thing is, is when they talk about static stretching, like in this post, I can see it being not good for people in isolation. And isolation meaning people that aren't doing anything else than static stretching. It's like yoga. They always use yoga as an example. And I can understand why yoga is being used as an example because many people that just do yoga don't really do much else in terms of strength training.

So they do end up having a lot of ligament laxity. They do end up having hypermobility and they can easily injure themselves. But when you're someone who does strength training, whether it's calisthenics or whether it's weightlifting, and you choose to do some stretching, I think that that can be very good for you. I've seen that be like jujitsu people. They do a lot of mobility work and they can stretch all the time. I stretch all the time too. I know many people that do, but they do it along with strength training. So I feel as if like, if you have strength training, which develops ligament strength, muscle strength, bone strength through ranges of motion. So you now have the ability for that, for that. And then you also do passive

mobility work or like stretching and you get into these ranges of motion not too excessively so you're not holding these poses for like three or four minutes at a time but you're just getting into those range of motion pushing them a little bit it seems as if those things can balance things out i don't think it doesn't seem like something that can feel so good is negative just like only lifting in isolation only lifting only doing high-intensity lifting we can see how that actually degrades the athletes of people who only lift only stretching in isolation we can see how that degrades the bodies of people only stretch mix these two things together why wouldn't that be okay

because I said like again there's so many people who have that ability. And we see them. And Ben Patrick's an example. I know they don't like Ben. But many of those guys in ATG are well-muscled, but they have great mobility. You can do both. But probably doing one in isolation isn't the best idea. I think stretching and lifting are fairly similar in a lot of ways.

There's some lengthening, shortening of the muscles and so forth um static stretching um i i think it is something you can get hurt with but if you look at like when people are doing yoga um people that are good at yoga people have been practicing it for a long time long time, they don't even really view it as stretching. They don't view it as – like sometimes we don't even really view our lifting that we do as lifting. We view it as like movement, right? Because we're used to it and we've gotten to be pretty good at it. So it's like I'm going to go in the gym and move a little bit. But if someone else tried some of the stuff that we're doing, they would probably get pretty sore and they'd be pretty tired from it.

If someone else tried some of the stuff that we're doing, they would probably get pretty sore and they'd be pretty tired from it. But a yoga instructor, you know, they could be talking to you as they're in this crazy position where you go to get in that position. You're like, am I doing this right? You know, you can't breathe. You're just in this real compromised position. And the muscles are so tight, you know, that it feels like something's going to snap. Can I add something to that real quick? Please don't lose your train of thought. You feel like something's going to snap.

I remember years ago when like doing the pigeon stretch, getting into that position used to feel like a stretch. Now I can just sit with my legs in that position and just plop my body down. But because my brain is like, yeah, you can relax. I can just plop my body down. It doesn't feel like a stretch. That's not unsafe, right so what what you're saying is a big point there it's like if you're someone who strength trains or if you do jiu jitsu there will be a certain point where like these positions that used to feel like you couldn't breathe you're sweating it's now you can just get into them like in jiu jitsu people can put my knee to my head and invert me and i

can have a full conversation with them without feeling uncomfortable. But then I can also push the fuck out of that position. Right. So that it's an ability that's built. Yeah, I think it's a capacity and you want like whatever the sport is that you're playing. It's nice to have an over capacity for that sport. So, you know, you're playing something like football. It's good if you have a capacity not to just run one 40-yard dash out of 4.3.

It's good if you can run multiple. It's good if you have a better capacity. If you're better conditioned, you're going to be better for the game. You're going to be more durable, less likely to get hurt in the fourth quarter and things of that nature. And so that means that when you train that you got to push it every once in a while, you do have to push past certain, uh, certain restrictions. But again, if you are, um, not restrictions, but you do have to push back, push past certain percentages. But I do think for kind

of the average person, and I hate using that term because I don't even really know what it means, but for somebody that just wants to get fit and they want to be more mobile, they want to move good, they want to feel good, they want longevity, there's really not a lot of reasons to do like real risky stuff. Like the level of risky stuff can go way, way down. I realize that could be boring, but you can train very safely following just a regular old bodybuilding routine. And maybe you get some other movement in there. Maybe you pick up a med ball. Maybe you pull a sled. Maybe you do some farmer's carries.

Maybe you mix up just a couple other things. Do some pull-ups with full range of motion. You know, you just mix in a couple other lifts just a couple other things do some pull-ups with full range of motion um you know you just you mix in a couple other lifts a couple other things and or and or even just uh you know play a sport here and there on the weekend something like that uh you should be able to be totally safe but i think we can really run into problems when we get competitive or can really run into problems when we're trying to really force something that's just not there. One thing I think is tough, though, is I've seen some people like what functional patterns I mentioned to that guy Gabo. They were saying that what you're doing is going to get a lot of people injured or the stuff you're showing is going to get a lot of people injured.

And the thing is, is like when some people see his stuff, when I see his stuff, I'm like, damn, I want to be able to do that. Okay. Let me, let me, let me see if I can work myself towards that. Let me see what I can do. And there have been times where I've tried certain things are like, Ooh, dang. Okay. That's, that's too much for me right now, but I'll figure out ways to build towards it. And I think that's, if you are someone who's watching somebody's stuff and you're like,

I want to be able to do that with my body. Why not? It's going to be tough and it's going to feel uncomfortable. And maybe you don't start there. Maybe you start somewhere else. And maybe on the way to building that ability, you, you pull something right.

That doesn't mean that that thing's a bad thing to do because we have seen certain people do it again like we mentioned stretching and isolation all the time might not be the best idea but slowly building towards that it's like when you've been when now you're able to do it it's no longer a dangerous thing right so it's tough because i don't like using that like average but someone who hasn't trained much if they want a certain type of movement ability, fuck, that's their body. You should be able to do a lot of different things with your body, right? And if that's what you want to try to do, there should be no reason you shouldn't try to get there. Yeah, and just understanding that the riskier that it is, the more likely – like if you're really dead set on learning how to do a backflip, like the odds of you getting hurt are probably pretty good.

Odds of you hitting your head or landing awkwardly or at least hurting your feet a bunch because you keep smashing your toes on the ground or something. There's going to be more risk if – Squatting 1,000 pounds? Yeah, yeah. If all you want to do is like look good then i think the risk goes way down yeah if you want to lift big weights um you're going to run into injuries um for myself i got hurt a bunch in training um but a lot of that was i'd say most of that was like experimental i I was like always trying something new or trying something different, uh, try different positions. And then I would learn

from that. So I would get hurt, but I think almost every time I would come back better and stronger because I learned something new. I learned something different. I mean, I remember, you know, really taxing those good mornings for a long time. The chain suspended good mornings and I just put them lower and lower and lower all the way, you know, till my head was like way down in between my legs. And I would do movement out of there. And I just learned, OK, it doesn't need to be that low. Like there's just that's excessive. It doesn't need to be that low.

The weight doesn't need to be that low uh the weight doesn't need to be that high you don't need to do uh triples you don't need to do singles you can do like sets of six or sets of eight you can lose you can use less weight and so these are all things that i don't know um how else i would have learned it without trying it it, okay, when I go down this low, this starts to equate to me deadlifting or me squatting, uh, you know, 850 pounds. But when I go down lower, now I'm squatting 900 pounds. I go down lower. Now I'm squatting a thousand pounds, but there was like a tipping point. Like, okay, now, now the chains are way too low and the risk to reward is no longer there. When I look back on some of that, some of the stuff I did lifting-wise, like just a lot of the lifts in general were just – they're just dangerous.

But can I pick up a cable and twist with it in the gym the way that you see a lot of functional patterns people do? I think you can do that forever, which is great. I think they're on to something really cool to where not only can you train your body, but you can train your body to move better, which is amazing. And I think that's what a lot of people are after. A lot of people want to be able to be more athletic. But another criticism of functional patterns is I don't really see a lot of high level athletes coming from their practice. And we have a microphone right here that's empty. And anyone from functional patterns can come over here to this empty microphone. They've been invited on the show many times, but we still haven't had anybody come on the show.

It'd be great to get in further discussion because I do think that they have a lot of great principles. And I would love to discuss it and ask them a lot of questions like, hey, is a bench press like a garbage movement? Is deadlift a garbage movement? Do we need to get rid of it? Thank you. I'm an FP representative. I think they would deadlift in a certain way and they'd probably press in a certain way. But it wouldn't be the classic way we see it in boot in the gym.

Yeah. And I've done functional patterns and I really like it i've found it to be super beneficial it's something i'll continue to do uh i'll continue to uh even utilize one of their coaches and stuff like that i think they have they got a they got a great thing going but i would love uh to get into more discussion with them rather than them just clipping this it'd be great if they actually would show up here and be on the show yeah i think i'm love to get into more discussion with them rather than them just clipping this. It'd be great if they actually would show up here and be on the show. Yeah, I think I'm about to get clipped astray. I can see it now.

The clip of me saying Pillsbury Doughboy and well. Just wait. Tend to fit whatever they say. But so I was making myself crack up back here because, Mark, you were saying like the stretching and lifting are kind of similar. And I'm like, yeah, but if we're doing bicep curls, like we can go to failure. But if we're stretching, that's definitely not something we would necessarily want to go to failure. But then I started thinking like, well, Kador Ziani's philosophy on injuries. If you guys can help me out, I'm trying to remember everything, but he was kind of seeing it as almost like as a blessing because, you know, as a teacher, because like,

okay, you have a limit. We all know we have this limit unless we're exploring where that limit may be. We'll never know. So we're saying, okay, well maybe 70% is all you need. How do you know what your 70% actually is? Having, having a, you know, your 70 actually is having having uh you know having a capable body is an interesting thing you know uh it would be like giving somebody uh somebody that likes to ride a motorcycle it'd be like giving them a motorcycle and saying hey never go over 50 miles an hour you know like when you have a good you have a good body you want to fucking rev the engine and see what this is all about. And so we admittedly, we make stupid decisions sometimes. You know, we try things that are maybe outside of what we're doing.

But on the topic of stretching and getting into like a kind of like max effort or failure mode, you know, when Kador was here, I was doing like a stretch and he was like pushing on my head and it's like adding a lot of tension. And so I would equate that to being like a max effort. I couldn't stretch any further than, uh, the position that I was in. It actually felt good. But, um, I think that stretching like that is just something you got to be really careful with because I have stretched like that before where you do a movement and then all of a sudden something kind of like slips in your back or something you're like what the like what the hell was that so stretching stretching just needs to be respected a lot it's it's way more dangerous than than we give it credit I don't think we

think it has any danger to it and I couldn't be further from the truth it can be dangerous one thing is that I think is so interesting about this and Kadori even mentioning injury as a teacher is the fact that like, think back, it's even, it's even kind of hard to think back to like maybe when you first started resistance training and started lifting. I remember when I first started barbell squatting,

like getting into the bottom of the squat felt dangerous with, with load on my back. Oh yeah. The gym, they felt dangerous. And over time i was just like wow how do people have so much knee flexion when they do this or like how do they get so low where their squat looks so pretty and as i try to do that i'll be like oh my god wow this

this feels dangerous but then as you progress and as your body becomes more familiar with the mechanics of the movement as certain areas become stronger to be able to handle those pressures that take you down into a squat, it doesn't become dangerous anymore. And then you also get better at feeling what sketchiness is. The thing is, is like, if you never, if you never venture into that territory, then you never know what sketch. Because like, for example, that, that pigeon thing that you saw gabbo get injured get injured in i saw another guy that got injured in it and i was watching that video and he just like something happened at the top of the seamer and as i was doing it i was doing

that movement i was really trying to find okay when someone's lifting you have to have the skill of knowing when to drop the bar knowing when to get the fuck out of the movement or knowing where your limit is because the best way to be able to progress is getting close to that limit but not exceeding it and not not not not like hitting that limit too many times within a session it's getting there and coming out seated good morning coming going as far down as you can and coming out of the movement safely. But someone who's never done that seated good morning, like I get my chest to the bench, someone who doesn't do it, they might go down and then come up at a higher level. But if they try to go down all the way to the bottom, they'll injure themselves.

But again, the only way is by just like respecting sketchiness right like i think there's a there's a tendency initially be when you do something really new where you push the boundaries a little bit you learn your lesson and then you know how to push the boundary but you have to you you have to get there right it allows you to be that healthy tree limb remember we were talking about that so like the uh the dry very rigid tree limb that doesn't want to move anywhere the second you know you can go up to it and snap it but if that tree limb is healthy and it's all bendy you try to bend it it just it doesn't break but if you're not exploring some of these ranges you're always going to be that ruining our environment and you're sorry over here just i just fucking every every tree i just run up

to but but like just try to kick trees down i know we're gonna play this video but i think environment, Andrew. Sorry. I just fucking, every tree I just run up to. Try to kick trees down. I know we're going to play this video, but I think something really to think about is like, when you feel like something is sketchy in your training, don't continue pushing that boundary. Because I sometimes, I've done this in the past, you're like, oh, this is, I'm just

pushing the limit a little bit. Let me try this. And then you pull something. That was your body's trigger of saying, chill. Don't be stupid. Don't be stupid. And then I think there's also, one thing I think that could help a lot of people in the long run, we talked about this before, is breathing while you're doing a lot of these movements. The tendency of lifting is you lift so heavy that you hold your breath when you lift. You're doing a shoulder press.

It's heavy, so you're. There's this inconsistent breathing. And we know like in jiu-jitsu, when you hold your breath, your body feels like you're in danger. It just made my back hurt breathing like that. Because I was just thinking like if I was overhead pressing like that, I would feel – I'd be like, oh, my God, I think I tweaked something. Right? But if you're using a load that will allow you to get into that range

and you're also breathing as you're doing it, so you're comfortable enough to be able to breathe as you're doing it, then your body's like, okay, this range is okay, this range is okay. And then also, if you're not lifting super fast, you're lifting, you're doing these motions and you have like a tempo to what you do, you'll be able to pay attention to where something is sketchy. Because when lifters lift very quickly, they're able to kind of just breeze through those areas of discomfort or breeze through those areas of sketchiness. And then something happens real quick because they weren't paying attention. But when you do have a tempo to the way you lift and you're controlling that eccentric, you're holding the pause, you're controlling it up,

you can start to feel where in your lift do you have a weakness, which is why a lot of people do tempo squats or even paw squats at the bottom. They'll be able to feel, oh, that's where I'm weak. That's where I'm weak. Okay, let me develop that range of strength, right? So it's all things to think about. 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, 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 the podcast show notes. Yeah, so you want me to play this video? Play this video because Mark brought up the Eastern Bloc. Okay, do we need audio or?

Yeah, I think we play the audio. I don't think there's music. But one thing is like, you'll see a lot of like these Eastern Bloc guys, Chinese lifters. They, not only do they respect their lifting, but they respect their movement ability more than I think other lifters do. Let's see. Hello, everyone.

Today, we'll discuss about how we can create a deep, stable sitting position. Back squats, front squats, of course, overhead position. Not like that. Not like that. Somehow like that. Look how he can move there. Stable, we can dance under the bar, we can do everything. I will show you one of the best exercises, how we can create it. Very useful exercise for kids, adults, every type

of sport. Just regular overhead walking in deep sitting position or dogs walking. I remember Rocky did that with a log on his back. Many kids, many athletes do this exercise absolutely not correct. First of all, they sit down with relaxing back. They walk like that. They hold like that, like that, like that, like that, but not straight. Hold, arm straight.

Then sit down. First time, sit down somewhere like that. Or like that, like that. This exercise is absolutely enough to make wood stick or very light kids' barbell. Stance. Like your shoulders wide. Snatch, grip. Hold barbell overhead.

Lats together. Elbows locked. Chest up. Airfragment up. Abs. shoulders wide snatch grip whole barbell overhead lats together elbows locked chest up that's enough that's funny he was making fun of me the whole time yeah but i i was i mentioned that because like uh i mean you look at klokov look at this guy you guys are super strong too yeah ilian like all these guys not only are they able to put 400-something pounds above their head, but then they're also able to be mobile and strong enough to walk, to do crazy stuff in these positions, right? Because they respect the way they move, or they don't let weight mess up the way they move.

They spend a lot of time in those positions too, doing those movements over and over again. And so then they can do, it's easier for them to like show off and do tricks from those positions. Do you guys think that, you know, sometimes people are maybe like pushing the boundaries a little bit, like you're filming stuff to try to instruct or to try to show people.

And, you know, that guy's doing this like pigeon stretch and his pigeon stretch might be somebody else's, you know 500 pound bench or something and so he's like taking it maybe a little further than normal because he's knows he's being observed because he's like filming it for something i kind of wonder if that's uh if that's like a little bit a little bit of a part of it um just kind of almost like social media or just that guy maybe not even so much media, but that guy feeling really good about his ability to do that. Same thing again, if someone's benching 500, if they can do a couple reps with it, they feel really good in doing that.

And so that makes them feel good. And so they're drawn to that. They want to go and do that. They maybe want to not just show other people but show themselves, and then that's how you get hurt well he posted it yeah he didn't have to post it that's the thing he could have totally left that and not told anybody about his injury dealt with it and gone about it the other way but he mentioned this is a new movement that i've done i've never done this before i did this while fatigued i I knew my body was beat up, but I still attempted it. This was a lesson.

And I think it's a lesson that was taught well and that it actually was pretty gutsy for him to still post that. Because, again, Functional Patterns takes that and says how going to these ranges is dangerous and it's injury. injury but you see someone like gabo who is built and has great muscle and can move really well and has great calisthenic along with just strength in general shows himself getting injured and then teaches you hey this is some things to think about don't try to do new movements when you're fatigued like it's i get what you mean by the social media thing because some people will just do wild stuff for the camera and then post it up um and but but like this was a failure it's like it's like getting under uh you know getting under a load and then uh ripping something right right that's yeah so yeah i yeah i definitely agree with both of you and

the other aspect is like um we'll even just use like that example of like squatting or something if somebody puts you know the five plates on on the bar it's like oh this is way different like this i i couldn't go do that at my local 24-hour gym or whatever but like a pigeon stretch it's like anybody can get into any almost any stretch right like anybody can make different variations of that stretch and so for the social media thing it's like well since everybody can do this how can i do it like how can i one-up everybody so i think that's where the like the the need to like one-up each other comes from um so yeah i i think yeah i think there's definitely that. I also think when it comes to stuff like this, there's a need to show progression over time.

Something that I've been trying to really do is show, for example, that Copenhagen hop. Most people should not start with a Copenhagen hop. They shouldn't even start with the extended Copenhagen with their leg on a bench or extend it all that way and putting all that stress in their groin because most people who have never really worked on that area could pull something. So there's easier ways to regress yourself to being able to progress to that kind of stress. Because now, cold, I can go and do that hop, but it didn't used to feel that way. It was something that was very sketched that I had to build up build up to and with all of these things you build up to them but just because you have to progress towards it because there's a beginning part that doesn't mean that it automatically is something that's injurious or it automatically is something that is is dangerous that you shouldn't try out it just means that there's a level that you need to start at.

There's always like someone squatting 800 pounds started with someone squatting a barbell. Yeah. Right? Yeah, you got to always, you got to take it slow and it's going to take time to be able to build into anything. I think what the body can do is kind of amazing and I think that might be some of the frustrating part is that you have the ability to see how other people can use their body and maybe even in some cases abuse their body. And you're like, well, I should be able to do that.

But maybe you shouldn't be able to do that. Like maybe you don't have access to that for a reason, and maybe it's going to take you some time. And maybe that would be probably the best route is for you to really just be cautious and take your time. I'm sure you guys saw Bones Jones, he tore his pec, right? I mean, after you mentioned it. Yeah. Yeah, it's just shitty. I guess he did it like sparring or something.

We have a clip from Ian Danny talking about talking about how ian has no relation to bones jones i don't think he coaches them or i don't think i don't believe that they know each other or anything but um he said he got asked a lot of questions about it so he made some speculation on why he thinks some athletes get hurt so maybe we can kind of pull up that clip also check out ian's page i think there's there's a lot more there he is great i saw him from you you showed him to me once and he's yeah we had him on the podcast a long time ago we gotta bring him back before i was here yeah yeah yeah i want you guys to imagine that you're wearing a cast on your hand and you're going through your whole day with

this cast hand well because your fingers don't move your hand will start to become stiff weak and that'll work its way up your arm that's the same thing that happens when you wear these damn shoes okay sorry to curse but it's frustrating because these shoes that have a narrow toe box although they look nice in their nikes narrow toe box so your toes can't move they're not flat so your foot is in this weird thing and it's not getting stronger. And they're not flexible so they don't move and your foot just moves like this all day, which means your feet are getting weaker. That's why we partner with Vivo Barefoot Shoes. They have a bunch of shoes for the gym and casual shoes, but the thing about these shoes is that

they are wide, they are flat, and they are flexible. So, your foot can do what it needs to do and it can get stronger over time. That's going to allow you to be a better, stronger athlete. Andrew, how can they get them? Yes, that's over at vivobarefoot.com slash powerproject. When you guys get there, you'll see a code across the top. Make sure you use that code for 15%

off your entire order. Again, vivobarefoot.com slash powerproject. Links in the description as well as the podcast show notes throw these away watch the watch the camera everyone's been blowing me up about the john jones pec injury so i'm going to stop in the middle of my workout to comment on it first i want to say is sometimes shit happens and injuries just happen so uh what i'm about to say is not an implication that this is exactly why this injury happened but i do see a lot of pec and bicep injuries that happened unnecessarily because athletes are being

told to avoid big ranges of motion and deep shoulder and big extension ranges of motion. And it's the complete wrong piece of advice you need. What you need to do is get into those big ranges under big load and at high speed and train those vulnerable positions regularly so that when you get into them, you won't get injured. And people will say, oh, no, that's a bodybuilding move and train a movement, not a muscle bullshit. This is a real move. Get into that position. It happens all the time in sport. And if you don't, you're going to suffer the consequences.

It's a really great clip. So good. Him, you know, uh shit happens that's interesting right like this ian has uh coached some of the best uh athletes that you could possibly think of and still works with a lot of great uh pro athletes so for him to say shit happens that's that's interesting but yeah i think shit just does just happen i mean we've talked about that a bunch of times on the show like you ever just wake up and you can barely walk your ankle hurts for some reason you're like i i have no idea what this is from this is even before i started running just wake up sometimes and something's like locked up or your knees locked

up weird and you're like what the hell is that a half hour later it's gone you're like what like whatever was bugging you is like it's not there anymore so i think the human body is uh i don't know it's just it's weird it's strange i don't think everything can always be explained and i certainly don't think everything can always be explained by science and i think we need people to continually discover stuff and continually to push. But when you look at someone like Ian Danny, who does have a really awesome track record with the many athletes that he's worked with over the years, it also doesn't mean that he's right either.

What it means is that he has found some stuff that he feels is working really well. Are there still better ways? Are there still ways that things can even be made to be more optimal and i think so and i think that's what's exciting is that and i think ian would admit that like especially um i'm sure that when he was a younger coach he just wasn't as good and now that he's older and been around for a longer time he's better but are there does he have blind spots i think we all have blind spots and so it's really hard to say what's going to keep these athletes healthy and when you have i mean just just watch a football game for for five minutes on a sunday just just watch this tiny bit of it in sema watch

a tiny bit of it and just look at how fast these fucking guys are flying around the field it's it's a wonder that people don't get hurt on every single play. It's a miracle that people don't get devastated on every single – I mean they do kind of get devastated on every single play, but it is insane how fast those guys are moving around. I don't think there's a curl or a twist or anything that we can do to necessarily prevent those injuries, we could make ourselves more durable against some of those injuries and some of those predicaments.

But I don't think we can completely solve that riddle. I agree. What you said is what people can do. They can make their body more resilient and more durable for these stresses of what's about to ensue. Because, I mean, even watching that thing with – who's that quarterback Netflix thing? Oh, yeah, Mahomes. Mahomes, right? With him and all those other guys, the amount of things that they have to do after every single game and the amount that they get beat up.

It's just that there are little nicks and things everywhere that happen throughout a whole season, right? The fact that they're not getting fucked up every game is amazing, but they're getting fucked up. You know what I mean? And with a sport like that, yeah, that makes sense. But exactly this, like if you can make the body resilient, you can handle the stress better. And it's not something that's going to take you out because when you're taken out then you're i think whatever you're doing is working pretty good because like you are competing at such a high level and then you come here and you're still in one piece yeah i mean every once in a while i've seen in like in two pieces a couple times but you're in one piece yeah and i feel better like yeah like i feel

better than i really like i just feel amazing better than the years before and you have to kind of manage like uh the way you have to really manage and really pay attention to the way that you lift uh the ways you eat the way that you sleep uh the amount of just overall just work and overall stress you got to kind of manage all of that all the time right i think one thing that andrew said is like if you got to kind of manage all of that all the time, right? I think one thing that Andrew said is like, if you're, athletes kind of think that if they're not feeling, that they need to work through the feeling of being beat up, that when they're feeling super fatigued and they're walking around a little bit and they feel some shit in their knees and their back and their shoulders, that they, if they're not in training the next day,

they're failures and that they're not going to make progress. But I think it's more so the fact that you have to learn how to, you have to develop a body that doesn't feel that level of pain all the time. But then when you do feel something, you need to know when to back up, just like in the gym, when you need to know when you need to abandon the stretch, or not go as deep into that range of motion, when you need to put the you need to abandon the stretch or not go as deep into that range of motion when you need to put the load down or lower the weight when you need to not go to practice or if you do choose to go to practice you need to choose not to roll with that person or to roll

with way less intensity so nothing gets worse yeah when you feel like shit it's like uh the uh your dashboard on your car like lighting up it's like saying recover recover recover the tire sensor that you never fix oh yeah and it doesn't matter how rich you are either those are always those things are always fucked up but yeah it's like you have on your forehead it's just flashing recover recover and you're like nah i'm gonna go do it anyway yeah just wait till i get to the next stop you should be fine yeah but i have this conversation with like uh there's some people i roll with where you know they're dealing with some and there's a competition coming up and they're gonna get ready and compete and i'm not talking about you i'm talking about

other people i know currently i know i was just laughing because we had that conversation too yeah where i'm like okay dog um you're going to somebody to get this stuff worked on this friday and then you're competing next week are you sure you want to compete next week like you sure that's a good idea because another competition's coming and if you can just just rehab this without going into a scenario where the person you're rolling with is going to take if they get in any position they're not going to arm bar you softly you know they're they're going to put it on you can your body handle that right now or are you risking a bigger injury for the sake of competing or for the sake of continuing to go to practice

six days a week right something i just wanted to point out that i got from uh brandon from strict vision athletics i thought it was pretty cool but we were talking about Ian Denny and it's like with Paul like it feels like he's now Paula Quinn where Paula Quinn was and I thought that like the passing of that I mean it wasn't an official passing of the torch but I was like I think that's so fitting because he has so much good information like it's hard to think of like who's better in like right now you know what I mean I just thought that that was really cool and it just reminded me when we brought up that clip yeah yeah ian is amazing he's got uh his own like supplement line and he's got all kinds of cool stuff going on we should go visit his gym his gym is like it's unbelievable it's it's um it couldn't be more perfectly set up for athletes he's got uh you

know red light therapy he's got cold plunges he's got saunes. He's got saunas. He's got two saunas, an infrared and a full sauna. Yeah, he has all that shit. Anything that could potentially help you with recovery or whatever, he's got everything there. He's got the turf. He's got two levels of just tons of equipment. He probably has more shit than when I was there a couple years ago because that's just the way it goes. You pile up all that stuff. And it's in Arizona.

So we should definitely go. Sent you another video from Ian and Andy. That's like a super cool video to pull up. Let's see. We're going to start doing a little segment on the show where we're going to start to kind of highlight some of these folks on Instagram on instagram youtube all that kind of stuff tick tock the tick sorry kettlebell swings i love them they're a great tool to develop explosiveness strengthen the posterior chain they're great to develop endurance and conditioning they work well for

that too i love loading them in multiple different ways too. Like I like using a pin and getting a really big load on them. I like being a little bit lighter and faster. There's multiple ways to use them. But one thing I will tell you about a kettlebell is it does have a significant limitation. And that is when you're swinging a kettlebell, you're doing something that's a little bit different and quite unnatural what happens in the real world.

When you're exploding into something, you're throwing something, you're moving at your highest velocity with your biggest amount of force at the end as you would basically be releasing the implement. Because on a kettlebell swing, you don't do that. You have to start slowing down the implement and then letting it fall back to you. You're basically training your nervous system to do something different than what really happens. And you're not really getting the full effect of it. If you just train for CrossFit or whatever it is, you just want to get into condition to get a little bit stronger, you never have to do anything different. If you're an athlete, if you sprint, if you jump, if you do those types of things, it's really good to use a medicine ball or another implement,

even a kettlebell that you can actually throw where you finish through the end of it and you release it all the way to the end. That way you get to finish, you go through and you do it the way you normally have to do it, where you're moving at your maximum velocity to the end. That way you get to finish, you go through, and you do it the way you normally have to do it, where you're moving at your maximum velocity at the end, and there's no breaking to stop the end of it. So you're recreating what actually happens in the real world. And in that sense, throwing the implement, whether it's a kettlebell or a medicine ball,

is actually a much better tool to develop explosiveness. And you could also do them together for a little bit of a contrast training effect if you'd like to do that as well with a very, very kettlebell swing. Don't ever let that guy put his hands on you. Why? Because he can hurt you really bad.

Really? He does active release therapy type stuff. Uh-huh. And man, he loves just digging in there. Yeah. He just crushes you. I can't wait to meet him because I've been really scouring through his content. I'm like, wow, wow, wow, wow, wow.

He's so good. The content. I've been really scouring through his content. I'm like, wow, wow, wow, wow, wow, wow. It's so good. The content. You've been gobbling it up. Gobbling up that content. But wait, let's talk about that kettlebell thing real quick because what does that remind you of, Andrew? What are you talking about? What are you talking about? Throwing a kettlebell.

Throwing a kettlebell. Think about it. When you are flipping a kettlebell, you release it at the top. Then you take that inertia back. So you can like – that's why throwing a kettlebell feels so good and juggling a kettlebell at high intensity, even with its heavier bell, feels good because you throw it and you release it, then you catch it versus swing and pull it back down. That's how that applies. That's why it doesn't just look fancy. Throwing a kettlebell can be a more functional thing with a cat especially air if

you're out and out in some grass you can chuck it around and you don't have to really worry about the thing getting beat up or broken or whatever mm-hmm you're for this clip yeah you're now a stretch all the time but I'm still tight well it's a couple things with that first off do you really stretch all the time, but I'm still tight. Well, there's a couple things with that. First off, do you really stretch all the time? Because I know some people, they stretch for a couple weeks, they still feel tight, and they're like, I'm done. At the end of the day, if you were to lift for two weeks and your muscles didn't grow, would you be like, no? It takes time.

You've got to put in the time and stretching. But if you're putting in the time and you still feel tight and it's not going, There's a couple other things that could be going on here. One is you might need to get palpation and work on those tissues because the fascia might just be so bound up that the actual liquid component of the fascia, the fascia is made up of a solid and a liquid component, is actually dried up and dehydrated because everything's been so mashed up for so long. It's not getting stuff in there. So you might need to get work on the tissues, get hydration, get that into the tissues. That's going to help you. The other thing is you may not have end range strength. If you're really weak at end range strength, your brain is not going to let you really get into those ranges. So you might want to train some stuff at end range. Look at the actual training you're doing.

If you're constantly doing shortened range of motions, partials, all those types of things, you're not going to get flexible as easily as if you're using full range of motion under load with all your exercises so it goes back to our rule let your programming dictate your mobility first if you are properly training full ranges of motion under load that's going to lead to a better stretching and better ability i love that was really good i love you and daddy dog i'm gonna hit that heart button you've been talking about my fast release forever yeah yeah that was such a great explanation on why it helps so much yeah he crushed it

he's he's super smart he's like a computer man it's unbelievable no it's it's sad that i just learned about him recently but how long has he been he's been in the game for a long time like oh yeah forever just don't google him you might think differently of him. Oh. Okay. It doesn't matter. Public information. He's had some athletes get busted over the years. Oh, okay. Okay, okay.

No, it's not. I thought it was something. I thought he was whipping his dick out. Yeah. I mean, I don't know. Great. At least it's not public knowledge. It's okay.

Either way, that guy's a genius. Yeah's amazing strength is never weakness weakness never strength catch you guys later bye